• May include: A white paper document titled In the moment: the C.A.L.M.A. protocol, featuring a dark teal header, a vertical acronym list with instructions for anxiety management, and a personal crisis plan section with blank lines for writing.
  • May include: A printable Calm-Down Protocol & Crisis Plan worksheet featuring the C.A.L.M.A. acronym, which stands for Comprehend, Accept, Lengthen, Move, and Act. The document includes blank lines for personal crisis planning and emergency contact information.
  • May include: A dark teal graphic with the white text How you get it. Four boxes contain text: 2 PDF files A4 and US Letter, Print at home or at any print shop, Use on tablet GoodNotes, Notability, Xodo, and Undated start any day, reuse forever.
  • May include: A white informational worksheet titled In the moment: the C.A.L.M.A. protocol with a dark teal header. It lists steps for anxiety management using the acronym C.A.L.M.A. and includes a blank personal crisis plan section with lines.
  • May include: A white informational document with a dark teal header titled In the moment: the C.A.L.M.A. protocol. It lists five steps starting with teal squares containing the letters C, A, L, M, A, followed by instructions for anxiety management and a section for My personal crisis plan.
  • May include: Two printable documents titled In the moment: the C.A.L.M.A. protocol, featuring a five-step guide with acronym C-A-L-M-A, a personal crisis plan section with blank lines for notes, and emergency contact information at the bottom.
  • May include: A digital document displayed on a tablet screen titled In the moment: the C.A.L.M.A. protocol. The page includes a five-step guide with the acronym C.A.L.M.A. and a personal crisis plan section with blank lines for written entries.
  • May include: A dark teal informational graphic featuring white text that reads: Designed with a psychiatrist, Dr. Gabriel Alencar, MD, board-certified psychiatrist, Author of The CALMA Method. Three buttons list: Built on evidence-based CBT techniques, Plain language, one clear step at a time, and Calm, uncluttered layout that is easy to fill in. Bottom text notes it is an educational self-help tool and provides crisis contact information.
  • May include: A printable workbook titled Calma Anxiety & Overthinking Workbook with a dark teal and light teal cover. The text includes CBT Tools + 30-Day Journal, and the author is Dr. Gabriel Alencar, MD. The workbook is 61 pages in total length.
  • May include: An instructional graphic titled HOW IT WORKS with the subtitle Simple. Instant. Reusable. It lists five steps: 1. BUY & DOWNLOAD, 2. PRINT, 3. FILL IN, 4. KEEP IT VISIBLE, and 5. REPEAT, accompanied by icons and text explaining the digital download process.
  • May include: A white paper document titled In the moment: the C.A.L.M.A. protocol, featuring a dark teal header, a vertical acronym list with instructions for anxiety management, and a personal crisis plan section with blank lines for writing.
  • Product video
  • May include: A printable Calm-Down Protocol & Crisis Plan worksheet featuring the C.A.L.M.A. acronym, which stands for Comprehend, Accept, Lengthen, Move, and Act. The document includes blank lines for personal crisis planning and emergency contact information.
  • May include: A dark teal graphic with the white text How you get it. Four boxes contain text: 2 PDF files A4 and US Letter, Print at home or at any print shop, Use on tablet GoodNotes, Notability, Xodo, and Undated start any day, reuse forever.
  • May include: A white informational worksheet titled In the moment: the C.A.L.M.A. protocol with a dark teal header. It lists steps for anxiety management using the acronym C.A.L.M.A. and includes a blank personal crisis plan section with lines.
  • May include: A white informational document with a dark teal header titled In the moment: the C.A.L.M.A. protocol. It lists five steps starting with teal squares containing the letters C, A, L, M, A, followed by instructions for anxiety management and a section for My personal crisis plan.
  • May include: Two printable documents titled In the moment: the C.A.L.M.A. protocol, featuring a five-step guide with acronym C-A-L-M-A, a personal crisis plan section with blank lines for notes, and emergency contact information at the bottom.
  • May include: A digital document displayed on a tablet screen titled In the moment: the C.A.L.M.A. protocol. The page includes a five-step guide with the acronym C.A.L.M.A. and a personal crisis plan section with blank lines for written entries.
  • May include: A dark teal informational graphic featuring white text that reads: Designed with a psychiatrist, Dr. Gabriel Alencar, MD, board-certified psychiatrist, Author of The CALMA Method. Three buttons list: Built on evidence-based CBT techniques, Plain language, one clear step at a time, and Calm, uncluttered layout that is easy to fill in. Bottom text notes it is an educational self-help tool and provides crisis contact information.
  • May include: A printable workbook titled Calma Anxiety & Overthinking Workbook with a dark teal and light teal cover. The text includes CBT Tools + 30-Day Journal, and the author is Dr. Gabriel Alencar, MD. The workbook is 61 pages in total length.
  • May include: An instructional graphic titled HOW IT WORKS with the subtitle Simple. Instant. Reusable. It lists five steps: 1. BUY & DOWNLOAD, 2. PRINT, 3. FILL IN, 4. KEEP IT VISIBLE, and 5. REPEAT, accompanied by icons and text explaining the digital download process.
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Panic Attack Coping Plan, Printable Calm-Down Steps Worksheet PDF, A4 and Letter

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  • Digital download
  • Digital file type(s): 2 PDF
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May include: A white paper document titled In the moment: the C.A.L.M.A. protocol, featuring a dark teal header, a vertical acronym list with instructions for anxiety management, and a personal crisis plan section with blank lines for writing.
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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.

  • Item type
    Digital download
  • Digital file type(s)
    2 PDF
  • Language
    Text in this download may be in another language
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Meet your seller

QuietMindStudDesigns
Raquel Melo
QuietMindStudDesigns ·

United States

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