These are the longer tools — for building plans you'll actually use. Most produce a downloadable card you can keep on your phone or print and pin somewhere visible.
Tool 1 · 5-stage script
Panic Recovery Kit
A guided 5-stage script you can follow during a panic wave, plus a printable wallet card.
1
Name the wave
Say, out loud: "This is a panic wave. It is not dangerous. It will peak and fall."
2
Cold water (30s)
Splash cold water on face, or hold an ice pack on cheeks for 30 seconds.
3
Slow breath (1 min)
Two short inhales, one long exhale. Repeat 5–6 times.
4
Ground (90s)
5 things you see, 4 touch, 3 hear, 2 smell, 1 taste. Scan tool.
5
Stay
Don't run away. Stay where you are (if safe). The wave will begin to fall in 5–15 minutes.
Tool 2 · Worry-time scheduling
Worry Postponement
Schedule worries for a 15-minute window. Outside that window, write the worry down and let it go for now.
Your worry window
When a worry shows up outside the window
Notice it. Don't judge it.
Write a 5-word note of the worry below.
Tell yourself: "I'll deal with this at my worry time."
Return to what you were doing.
Postponed worries (this session)
Tool 3 · Pattern mapping
Anxiety Forecast
Log a few recent episodes and the tool surfaces patterns by trigger, time of day, and intensity.
When
Trigger
Intensity
Helped
Top triggers
Worst times of day
What helped most
Tool 4 · Pre-build
SOS Calm Kit
Build your own personalised menu of 8 actions across 4 contexts. Save and reuse.
Body
breath, cold water, walk, shake, yawn
Mind
grounding scan, name it, reframe, distraction
Connection
call, text, hug a pet, sit with someone
Environment
open window, dim lights, music, step outside
Build a personalised kit
Pick 2 per category for a balanced kit.
Tool 5 · 3×5 reference card
Coping-Card Builder
A pocket-sized card with reminders, contacts, and steps. Print, fold, carry.
Front of card
Back of card
Tool 6 · Kristin Neff's 3 steps
Self-Compassion Break
Three steps: notice → common humanity → kindness. The phrases are editable.
Step 1 · Mindfulness
Step 2 · Common humanity
Step 3 · Kindness
Tool 7 · Bedtime routine
Sleep Wind-Down Designer
Build a 30 / 60 / 90-minute routine from a menu of 14 actions.
Menu (click to add)
Your routine
Total: 0 minutes
Tool 8 · Hierarchy builder
Exposure Ladder Builder
Build a SUDS-rated hierarchy for one fear. Eight steps from least to most challenging.