Free Grounding Techniques Card Generator
Wallet-sized coping cards for moments of distress
Create Free Grounding Technique Cards
This free grounding techniques card generator creates personalized, printable wallet-sized coping cards. Enter your client's preferred grounding exercises and the tool generates cards they can cut out and carry — so they always have their coping strategies within reach.
What Are Grounding Techniques?
Grounding techniques are coping strategies that help a person reconnect with the present moment during anxiety, panic, flashbacks, or dissociation. They work by redirecting focus from distressing thoughts to sensory or physical experience. Common techniques include the 5-4-3-2-1 senses exercise, deep breathing, progressive muscle relaxation, and holding something cold or textured.
Why a Wallet Card?
During moments of acute distress, it's hard to remember what to do. A physical card in your wallet or phone case removes that barrier — you just pull it out and follow the steps. Therapists consistently report that clients are more likely to use coping strategies when they have a tangible, portable reminder.
Who Is This For?
This tool is for therapists, counselors, and individuals managing anxiety, PTSD, panic disorder, dissociation, or emotional dysregulation. It's commonly used in trauma-focused therapy, DBT programs, and anxiety treatment.