Downloadable Coping Cards

Coping Cards for Distress – Downloadable PDF

Second Edition - Released May 2026.

A collection of 40 skills coping cards designed to help you manage anxiety, overwhelm, panic, emotional dysregulation, and distress in the moment. Created by Clinical Psychologist Jessica O’Garr and Psychiatrist Dr Al Griskaitis, these printable cards are designed to be cut out and carried with you for quick access during difficult moments.

These downloadable coping cards contain the same skills as the Skills for Coping eBook. We provide the same information in two different formats, so you can access the information in the way that suits you. 

We also offer these cards as a physical product, beautifully printed and shipped to you in a travel tin so you can take them with you where ever you go. 

These cards includes practical skills for:

• Distress tolerance
• Emotional regulation
• Grounding and panic management
• Self-soothing
• Emotional overwhelm
• Mindfulness and self-compassion
• Nervous system calming
• Managing urges and regrettable actions

Features coping tools, including:

• STOP skill
• SUDS scale
• Distress Cycle
• Grounding exercises
• Belly breathing
• Graceful Exit
• Act Opposite
• Self-validation
• Planned Recovery
• P.L.A.N. framework
  …and more.

Perfect for therapy clients, clinicians, frontline workers, and anyone wanting practical mental health tools they can use in everyday life.

Instant PDF download. Print, cut out, and use anytime you need support.