My Reset Plan
Build a personalized self-regulation card from evidence-based skills — DBT, ACT, somatic, and mindfulness tools. Keep what fits you, then print or save it to your phone.
Tap a suggestion chip to fill any field instantly. Browse the skills library and tap ＋ to add a step. Your card updates live and is saved automatically in this browser.
1 · The basics
Your card heading and the early signs that tell you something is building.
Tight chest / racing heart
Clenched jaw or fists
Racing thoughts
Snappy or irritable
Going quiet / shutting down
2 · My reset steps
Browse skills by approach and tap ＋ to add them to the card. Aim for 3–4 steps.
3 · Support & grounding
What soothes you, who you can lean on, and a phrase that steadies you.
A walk outside
Calming playlist
Warm drink
Journaling
Stretch / movement
This will pass.
I am safe right now.
I can do hard things, one breath at a time.
Feelings are visitors, not facts.
I’m having the thought that…
Call or text 988 (US)
Samaritans 116 123 (UK/IRL)
Emergency: 911 / 999 / 112
Front
Back
My Reset Plan
When I feel it building…
Warning signs
Tight chest, racing thoughts, short fuse.
My reset steps
What helps me feel steadier
A walk, music, a warm drink.
People I can reach out to
A trusted friend or family member.
“This feeling will pass. I am safe right now.”
Carry me. Read me when things feel big.
Print double-sided on cardstock, cut to wallet size (~3.4″×2.1″). This is a coping aid — in a crisis, contact emergency services or a crisis line.