Free Downloadable PDF Resources

Helpful “How To” Documents for Parents
Applied Tension Technique For Children or Teens Who Faint at the Sight of Blood or Needles

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

How To Address Excessive Reassurance Seeking

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
Self-Help Strategies for GAD

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 Challenging Form

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

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.

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