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Panic Attack Relief Cards – Heal & Focus
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  • ② Open the email and click the download button or link to access your printable cards.
  • ③ Save the PDF to your phone or computer, or print the cards to keep in your wallet, journal, car or bedside table.

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Created by Heal & Focus
Therapist-informed worksheets & toolkits for anxiety, ADHD, emotional regulation and daily functioning—used by people around the world.

Want To Access More Support?

Explore Our Therapist-Designed Toolkits

Build a calmer, more focused life with these printable workbooks & bundles.

ADHD & Executive Functioning Toolkit

ADHD & Executive Functioning Toolkit

Best for: Focus, planning & daily structure

Build executive skills with gentle, structured tools for focus, time management, motivation and emotional regulation.

  • Create routines that actually work for your brain.
  • Break tasks into simple, doable steps.
  • Support both adults & teens with ADHD traits.
View this toolkit
Neurodivergent-Friendly DBT Skills Workbook

Neurodivergent-Friendly DBT Skills Workbook

Best for: Emotional regulation with ND brains in mind

Learn DBT skills in a way that honors sensory needs, meltdowns and neurodivergent experiences—without shame or pressure.

  • Mindfulness, distress tolerance & emotional regulation tools.
  • Designed to be affirming, not pathologizing.
  • Great complement to therapy or self-study.
View this workbook
Mental Wellness Planner Pack

Mental Wellness Planner Pack

Best for: Daily self-care & mood tracking

A gentle planning system to track mood, habits, triggers and boundaries while staying organised with your day-to-day life.

  • Daily, weekly & monthly reflection pages.
  • Space for therapy notes & coping tools.
  • Supports stress relief, clarity & emotional awareness.
View this planner
Addiction Recovery Toolkit Guide

Addiction Recovery Toolkit Guide

Best for: Recovery, relapse prevention & self-compassion

A supportive guide for building resilience, managing cravings and creating a recovery plan rooted in self-respect—not shame.

  • Self-reflection worksheets & coping plans.
  • Tools for values, goals and support systems.
  • Pairs well with therapy, coaching or peer support.
View this toolkit
Circle of Control Stress Management Workbook

Circle of Control – Stress Management Workbook

Best for: Anxiety, worry & overthinking

Learn how to gently shift your focus from what you can’t control to what you can—with structured exercises and mindset shifts.

  • Clarify your “circle of control, influence & concern”.
  • Reduce rumination and overwhelm.
  • Build a calmer, more grounded perspective.
View this workbook
DBT Essentials Collection

DBT Essentials Collection

Best for: Core DBT skills in one place

A bundle of printable worksheets and tools to help you practice mindfulness, distress tolerance, emotion regulation and more.

  • Step-by-step DBT skill breakdowns.
  • Practical exercises for real-life situations.
  • Use alongside therapy or on your own.
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Digital Detox Bundle – Reset Your Mind, Reclaim Your Focus

Digital Detox Bundle – Reset Your Mind

Best for: Screen fatigue, burnout & focus

A gentle, structured reset to help you step back from constant scrolling, reclaim your time and reconnect with what actually restores you.

  • Reflective prompts about your tech habits.
  • Boundaries, routines & detox planning pages.
  • Support for nervous system and sleep health.
View this bundle
Find Your Passion Workbook – Purpose & Career Clarity System

Find Your Passion Workbook – Purpose & Career Clarity

Best for: Life direction, purpose & career clarity

A guided self-discovery system to help you understand your strengths, values and interests—and map out a more aligned path forward.

  • Journal prompts for identity, values & dreams.
  • Exercises to explore work, creativity & lifestyle fit.
  • Goal-mapping pages to turn insight into action.
View this workbook
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