Quick Self-Regulation Strategies to Calm Your Mind and Body
We’ve all been there — your heart is pounding, your mind is racing, and your body feels tight with tension. Whether it’s anxiety, frustration, or sensory overwhelm, these moments are your nervous system going into high alert.
The ability to bring yourself back into balance — to self-regulate — is one of the most valuable skills you can learn for your mental health. Self-regulation isn’t about ignoring or suppressing feelings. It’s about recognising what’s happening inside you and using effective tools to return to a calmer, more balanced state.
Here are five quick self-regulation strategies that you can use anytime, anywhere to calm your mind and body.
1. Box Breathing for Nervous System Regulation
Box breathing is a simple but powerful way to calm your nervous system and reduce stress fast.
How to do it:
Inhale slowly through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale gently through your mouth for 4 seconds.
Hold again for 4 seconds.
Repeat this cycle for at least one minute. This steady rhythm activates your parasympathetic nervous system — your body’s natural calming response — making it easier to think clearly and feel grounded.
2. Grounding Through the Senses
When your thoughts spiral, grounding helps bring you back into the present moment by engaging your senses.
Try the 5-4-3-2-1 technique:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This technique interrupts anxious thoughts, reconnects you with your environment, and can be done discreetly in almost any situation.
3. Progressive Muscle Relaxation
Stress often shows up as muscle tension — tight shoulders, clenched jaw, aching back. Progressive muscle relaxation releases this tension by tensing and then releasing each muscle group.
How to do it:
Start at your feet and work upward. Tense each muscle group for 5 seconds, then relax for 10. Notice the contrast between tension and release. This body-based self-regulation technique is especially helpful before bed or after a stressful meeting.
4. Self-Soothing Statements
The words you use with yourself can directly impact your emotional state. Calming affirmations work best when paired with deep breathing or gentle touch.
Examples:
“I am safe in this moment.”
“This feeling will pass.”
“I can handle what’s in front of me.”
Repeating these phrases helps shift your brain’s focus away from threat and towards safety and control.
5. Micro-Movement Reset
Keyword focus: quick ways to calm down, somatic exercises, movement for stress relief
Even 30–60 seconds of movement can reset your stress response. Stand, stretch your arms overhead, roll your shoulders, or walk to another room.
Movement signals to your brain that it’s safe to shift out of high-alert mode. It’s especially helpful if you’ve been sitting for long periods or feeling “stuck” in your head.
Why These Strategies Work
Each of these self-regulation techniques targets your nervous system directly. Instead of trying to “think” your way out of stress — which rarely works — they use breath, body, and sensory input to signal safety.
This is why self-regulation is so powerful for stress management, anxiety relief, and emotional balance. With practice, these tools become automatic, helping you recover from emotional spikes faster and spend more time in a state of calm focus.
Tips for Making Self-Regulation a Habit
Practise daily: Don’t wait until you’re overwhelmed.
Use variety: Mix breathing, grounding, movement, and affirmations for a well-rounded toolkit.
Know your triggers: Understanding what dysregulates you makes it easier to respond effectively.
Keep tools accessible: Write them down, save them on your phone, or keep a deck of regulation strategies nearby.
A Ready-Made Toolkit for Self-Regulation
If you’d like a complete, easy-to-use collection of self regulation strategies, our Emotional Regulation Strategy Cards are designed to help you calm your mind, regulate your emotions, and feel grounded — anytime, anywhere.
Each card includes a clear, simple technique you can try immediately, whether you’re at home, at work, or on the go. They’re perfect for anyone looking to strengthen self-regulation skills and support nervous system health.
Explore the Emotional Regulation Strategy Cards →
Always remember: self-regulation is not about perfection — it’s about having options. The more you practise, the more natural it becomes to choose calm over chaos.
Our 60 Somatic Therapy Practice Cards offer a practical, hands-on approach to stress relief, emotional regulation, and self-care exercises, making them an invaluable therapy resource for anyone on a healing journey. These colorful cards provide gentle prompts for somatic exercises, mindfulness, and vagus nerve exercises that support nervous system regulation.
I (Kay) personally find these exercises a powerful and effective stress management tool. These cards are created with care to improve coping skills, reduce anxiety, PTSD symptoms, and foster a deeper connection between mind and body. Whether you’re using them for personal self-care, as part of your therapy sessions, or to supplement your trauma therapy practice, these cards will help you develop practical strategies for stress relief and emotional regulation.
Enhance your daily routine with these 64 Stressbuster Somatic Exercise Practice Cards that integrate somatic therapy, mindfulness, and vagal nerve practices. They are available as a PDF file for immediate printing and use. They also make a beautiful gift for her.
::::: WAYS TO USE THE STRESSBUSTER SOMATIC THERAPY PRACTICE CARDS :::::
DAILY INTENTION: Start your day by drawing a card to set a mindful intention and cultivate awareness.
THERAPY INTEGRATION: Use cards in individual or group sessions to spark discussions about physical sensations and emotions.
REFLECTIVE JOURNALLING: Let each card serve as a prompt to journal insights, feelings, and bodily experiences.
MEDITATIVE FOCUS: Incorporate a card into your meditation to guide attention to inner sensations and calm the mind.
CREATIVE EXPRESSION: Use the cards as inspiration for art, writing, or movement to express inner truths.
SELF-CARE CHECK-IN: Rely on a card as a reminder to pause, assess your emotional state, and reconnect with yourself.
:::: AFTER YOUR PURCHASE ::::
Please note that these writing prompts are a digital download only. No physical print will be shipped to you. After you make your purchase, you will be sent a download link. The link expires 24 hours after the purchase. If you click an expired link, you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 practice cards per page - 60 practice cards in total.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Don't hesitate to get in touch with us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our best wishes,
Kay and Julia xx
Our Mindfulness Affirmation Cards are an inspiring set of affirmations designed to nurture your mental health and foster inner peace. This self-help flashcard deck is a valuable tool for mindfulness practices, providing encouragement affirmations and empowerment affirmations to uplift your spirit.
Each card is thoughtfully crafted with a nature-themed image and a positive self-help message to support you in creating a deeper connection with yourself through self-awareness and self-love.
This printable digital download can be printed at home or the file can be taken to your favourite printshop for printing.
This beautiful mindfulness card deck makes an ideal gift for Mother's Day, birthdays, or any occasion.
::: CREATIVE WAYS TO USE AFFIRMATION CARDS :::
• Daily affirmation routine
• Meditation
• Visualization
• Journaling
• Morning routine
• Affirmation practice
• Goal setting
• Vision boards
• Bedtime routine
• Random choice
• Pocket affirmations
• Gifts and gratitude
• Group settings
• Therapy sessions
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase our Mindfulness Affirmation Cards.
Please note that these affirmation cards are a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page and 1 extra page of blank cards for you to write your own affirmations on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you all the best. Kay and Julia xx
Our Emotional Regulation Cards are a mental health and nervous system support, You will find calm in the chaos with this powerful deck of Emotional Regulation Cards, thoughtfully designed to support trauma therapy, emotional regulation, and nervous system healing. Whether you’re managing anxiety, navigating stress, or seeking simple coping skills, these cards offer practical strategies grounded in mindfulness, somatic therapy, and vagus nerve exercises.
Each card provides a gentle, effective way to regulate emotions, offering daily emotional support, stress relief, and anxiety relief. Use them in therapy sessions, as part of your self-care routine, or alongside other mental health tools. Perfect for therapists, trauma survivors, or anyone building emotional resilience.
Includes a variety of practices like grounding techniques, self-compassion, body-based exercises, and calming strategies. Crafted to serve as both therapy resources and affirmation cards, this deck is a supportive companion on your path to balance and healing.
::::: WAYS TO USE THESE EMOTIONAL REGULATION CARDS :::::
CHOOSE A CARD DAILY – Pick a card each morning to set an emotional intention or regulation focus for the day.
USE IN THE MOMENT – When feeling overwhelmed, select a card to guide your response and help you ground yourself.
CREATE A CALM KIT – Keep your cards in a self-soothing box with other comforting items for quick access during emotional distress.
JOURNAL WITH A CARD – Reflect on your experience using the strategy with a short journal entry or prompt inspired by the card.
SHARE IN THERAPY OR GROUPS – Use the cards to open conversations or explore emotional tools with a therapist or support group.
SORT BY WHAT WORKS BEST – Organize cards into “favorites,” “to try,” or “challenging but helpful” to personalize your emotional support toolkit.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these Emotional Regulation Cards.
Please note that this art is a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 practice cards per page - 60 practice cards in total.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Don't hesitate to get in touch with us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our best wishes,
Kay and Julia xx
These 60 Anxiety Calm Affirmation Cards are a mindfulness stress management deck which is a printable digital download created to support mental health. Each flashcard contains a soothing message to aid relaxation and confidence.
The words we say to ourselves can have a powerful calming effect. I have crafted these affirmations carefully to bring the best feelings of calm and relief from anxiety. This card deck features beautiful, tranquil nature scenes from my home country, New Zealand, bringing the soothing peace of nature to you.
Empower yourself with these affirmation decks, harnessing the power of positive flashcards as you navigate stress, manage anxiety, and prioritize mental health. Begin your journey toward a calmer, more balanced life today.
Research shows the power of affirmations to help people improve their lives.
::: CREATIVE WAYS TO USE AFFIRMATION CARDS :::
DAILY PRACTICE: Focus on a new affirmation card each day.
MEDITATION: Incorporate affirmations into your meditation practice.
VISUALIZATION: Imagine yourself embodying the affirmations.
JOURNALING: Write about how the affirmations apply to your life.
MORNING ROUTINE: Draw a card in the morning for daily positivity.
AFFIRMATION PRACTICE: Reflect on each of the cards each day.
GOAL SETTING: Align affirmations with specific goals or intentions.
VISION BOARDS: Pin your best affirmations to give them a boost.
BEDTIME ROUTINE Routine: End your day on a positive note.
RANDOM CHOICE: Select a random card to help with a challenge.
POCKET AFFIRMATIONS: Carry a card with you each day.
GIFTS AND GRATITUDE: Give affirmation cards as thoughtful gifts.
GROUP SETTINGS: Share affirmation cards with others in a group.
THERAPY SESSIONS: Incorporate affirmation cards into sessions.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these Anxiety Calm Affirmation Cards.
Please note that this art is a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page and 1 extra page of blank cards for you to write your own affirmations on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you all the best,
Kay and Julia xx
Our 64 Anxiety Coping Skills Cards are designed as self-help guidance for anxiety relief and stress management. These positive flash cards offer comprehensive, practical anxiety strategies, mindfulness tools, and self-soothing help to support your mental health journey.
Whether you're seeking anxiety relief, coping skills for worry and panic, or simply looking for mindfulness stress management strategies, these anxiety coping cards are here to help. The beautiful nature scenes that accompany each strategy add a sense of calm.
Use these flashcards as daily reminders, quick reference guides, or as part of your self-care routine to cultivate a sense of calm and resilience. They are also a useful therapy tool for using with therapy clients.
You can access your anxiety coping skills cards instantly as a printable digital download and start your journey towards anxiety relief and mental health empowerment today.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these Anxiety Coping Skills Cards.
Please note that this is a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print the files on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 skills per page and 1 extra page of blank cards for you to write your own skills on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you all the best,
Kay and Julia xx
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Mindfulness is a powerful tool for mental wellness. Our set of 36 Mindfulness Cards offer guided meditation scripts, breathing exercises, and mindfulness practice exercises designed to help with emotional regulation, grounding, anxiety relief, and finding inner peace.
These 36 printable mindfulness flashcards make a beautiful gift for women. They include:
• 12 Guided Meditation Scripts: Calming and centering practices to cultivate a deeper sense of awareness.
• 12 Breathing Exercises: Promote relaxation, focus, and groundedness through mindful breathing techniques.
• 12 Mindfulness Practice Exercises: Versatile practices to foster self-awareness, emotional regulation and reduce stress
Our colorful, portable cards will give you an easy and effortless way to incorporate mindfulness into your daily routine, at home, in the office or on the go. Delivered as a PDF digital download, our mindfulness flashcards will give you gentle guidance and encouragement to enhance your mindfulness journey.
These Mindfulness Cards make an excellent gift and can also be used with clients or students to cultivate a deeper sense of awareness, reduce stress, or foster emotional regulation.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these mindfulness practice cards.
Please note that these affirmation cards are a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page (60 in total) and I extra page of 4 blank cards to write your own affirmations on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you well,
Kay and Julia xx
Enhance your mental well-being with this beautiful set of 60 nature-inspired DBT Affirmation Cards - a digital downloadable card deck tailored for daily mindfulness and mental health support.
Blending Dialectical Behavior Therapy (DBT) principles with daily affirmations, this beautiful printable card deck offers a wealth of support and guidance for individuals seeking uplifting, transformative practices that foster mindfulness, distress tolerance and emotional regulation.
Perfect For:
🌿 Individuals seeking daily support and positivity rooted in DBT principles for mental well-being.
🧘♂️ Therapists and mental health professionals aiming to offer digital resources for therapy focused on mindfulness, emotional resilience and self-regulation.
🎁 A meaningful and practical gift for anyone on a quest for inner peace and emotional well-being.
Research shows the power of affirmations to help people improve their lives.
::: CREATIVE WAYS TO USE AFFIRMATION CARDS :::
DAILY PRACTICE: Focus on a new affirmation card each day.
MEDITATION: Incorporate affirmations into your meditation practice.
VISUALIZATION: Imagine yourself embodying the affirmations.
JOURNALING: Write about how the affirmations apply to your life.
MORNING ROUTINE: Draw a card in the morning for daily positivity.
AFFIRMATION PRACTICE: Reflect on each of the cards each day.
GOAL SETTING: Align affirmations with specific goals or intentions.
VISION BOARDS: Pin your best affirmations to give them a boost.
BEDTIME ROUTINE Routine: End your day on a positive note.
RANDOM CHOICE: Select a random card to help with a challenge.
POCKET AFFIRMATIONS: Carry a card with you each day.
GIFTS AND GRATITUDE: Give affirmation cards as thoughtful gifts.
GROUP SETTINGS: Share affirmation cards with others in a group.
THERAPY SESSIONS: Incorporate affirmation cards into sessions.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these DBT affirmation cards.
Please note that this art is a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 15-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our 64 Vagus Nerve Exercise Cards are designed to promote nervous system regulation, and support mental health. Perfect for polyvagal therapy, these cards provide somatic exercises for emotional regulation, and trauma recovery, offering practical tools for stress management, anxiety, and PTSD.
Research shows that the vagus nerve plays a key role in calming your body and mind, helping you manage stress, regulate emotions, and heal from trauma through simple, effective exercises. Each card features a focused vagus nerve exercise or coping skill, helping you integrate therapy tools into your daily routine. Whether you're a professional using these as trauma therapy resources or someone seeking personal growth, these cards are ideal for nervous system support.
These therapy resources are grounded in polyvagal theory, offering insights into nervous system regulation through accessible, hands-on practices. Use them to build self-awareness, foster emotional stability, and support healing from trauma.
These 64 Somatic Exercise Cards are available as a PDF file for immediate printing and use. They also make a practical gift.
::::: WAYS TO USE VAGUS NERVE PRACTICE CARDS L :::::
DAILY PRACTICE: Draw a card to set an intention for your nervous system regulation practice that day.
IN-THE-MOMENT CALM: When feeling overwhelmed, pick a card at random and practice the suggested technique.
THEMATIC FOCUS: Organize the cards by type and choose one based on your current needs.
GUIDED ROUTINE: Select 2–3 cards and create a mini routine for a full vagus nerve reset.
PAIR WITH JOURNALLING: After practicing from a card, write about how it made you feel different.
USE BEFORE SLEEP: Choose a card focused on calming the nervous system as part of your night time routine.
SHARE IN A GROUP: Use the cards with friends, family, or clients as a shared nervous system regulation activity.
PERSONALIZE YOUR SELECTION: Keep your most effective vagus nerve exercises on hand for quick access.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these Trauma recovery strategy cards.
Please note that this art is a digital download only. No physical print will be shipped to you. After you make your purchase, you will be sent a download link. The link expires 24 hours after the purchase. If you click an expired link, you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 17-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page - 64 strategy cards in total.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Don't hesitate to get in touch with us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our best wishes,
Kay and Julia xx