The CARD System (Comfort, Ask, Relax, Distract) provides groups of strategies that you can play to cope with stressful situations. Originally used to help reduce fear and pain from medical procedures, CARD can also be used in situations that cause fear or anxiety.
Free Downloadable PDF Resources
Helpful “How To” Documents for Parents
How To Teach Your Child Calm Breathing
Helping Your Child Sleep Alone or Away from Home
How To Do Progressive Muscle Relaxation
How To Cope With Nightmares
Helping Your Child Overcome Perfectionism
Realistic Thinking
My Fear Thermometer
How To Address Test Anxiety
8 Parenting Strategies to Help Children Who Experience Needle Anxiety and Fear
What Am I Thinking?
Thoughts Affect Feelings Form
The STOP Plan Handout
Hopping Down the Worry Path
Realistic Thinking for Teens
Chester The Cat Feels Anxious! Identifying Anxiety in the Body
How Do I Feel Anxiety in My Body
What to do if you’re anxious or worried about coronavirus (COVID-19) (Punjabi)
Talking To Kids About COVID-19 (Punjabi)
Helpful “How To” Documents for Self-Help
Managing Your OCD at Home
Self-Help Strategies for Panic Disorder
Self-Help Strategies for PTSD
Self-Help Strategies for Social Anxiety
Managing Your Phobia
Applied Tension
Calm Breathing (Diaphragmatic Breathing)
Challenging Negative Thinking
Effective Communication – Improving Your Social Skills
Examples of Fear Ladders
Exposure Exercises for Panic Disorder
Facing Fears Form
Facing Fears – Exposure
Fear Ladder Form
Friends and Family Can Help
Guide For Goal Setting
Tips For Healthy Living
How To Effectively Manage Obsessions
How To Do Progressive Muscle Relaxation
Obsession Interpretation Form
Obsessive Fear Monitoring Form
How To Overcome Perfectionism
How To Solve Daily Life Problems
Realistic Thinking Form
Realistic Thinking
How To Prevent A Relapse
Sleep Diary
Getting A Good Night’s Sleep
Thinking Traps
How To Tolerate Uncertainty
Unhelpful Interpretations of Obsessions
What is Anxiety?
What is CBT?
Worry Diary
How To Write A Worry Script
7 Strategies for Dealing with Needle Fear and Anxiety
The Overlap Between Anxiety and Eating Disorders
CARD Handouts
CARD for Individuals
CARD for Parents and Caregivers
CARD Vaccination Guide : A handout for teens/adults to explain CARD and provide them with vaccination strategies.
CARD Vaccination Tips – A poster aimed at teens/adults to promote CARD and the vaccination handout.
CARD Planning Checklist for HCP* – A handout for health-care providers giving them suggestions on how to set up a vaccination site.
CARD Vaccination Day Checklist for HCP – A handout for health-care providers on strategies they can use with patients on vaccination day.
*HCP = Health-care provider