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Panic Attack Coping Plan, Printable Calm-Down Steps Worksheet PDF, A4 and Letter

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Highlights

  • Digital download
  • Digital file type(s): 2 PDF
  • Text in this download may be in another language
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This printable panic attack coping plan gives you clear calm-down steps and a personal crisis plan to fill in before you need it.

Five clear steps for the moment anxiety spikes (the C.A.L.M.A. protocol), plus your own plan: early warning signs, what helps, and who to call.

WHAT YOU GET
- 1-page C.A.L.M.A. 5-step protocol + personal crisis plan + emergency numbers
- 2 PDF files: A4 and US Letter
- Undated: print as many copies as you need, or fill it in on iPad/tablet (GoodNotes, Notability, Xodo)

Designed with Dr. Gabriel Alencar, MD, board-certified psychiatrist (Brazil) and author of The CALMA Method. Part of the CALMA Anxiety & Overthinking Workbook, also available in our shop.

Instant download. No physical item will be shipped.
This is an educational self-help tool, not a substitute for professional care. If you are in crisis, call or text 988 (US), 999/112 (UK/EU) or your local emergency number.
For personal use only.

HOW TO USE IT
- Print the page, or import the PDF into GoodNotes, Notability or Xodo and write on it with a stylus.
- Fill it in when you need it, or at the same time each day so it becomes a habit.
- Keep your filled pages together: patterns are easier to see after a week or two.
- Bring them to therapy or a doctor's appointment if you are working with a professional.

WHO IT IS FOR
Adults and older teens who want a calm, practical, evidence-based tool for anxiety and overthinking.

Want the complete set?
This page is part of our 61-page Anxiety & Overthinking Workbook: https://www.etsy.com/listing/4587732787/anxiety-workbook-printable-overthinking

Photo note: the room and desk backgrounds in some listing photos were created with AI tools in Canva to show the product in use. The printable pages themselves are original designs.

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Listed on Oct 3, 2026
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