Most of us already have a few good ideas about how to self-soothe when we feel anxious. The problem? Because of the way anxiety-brain works, we can’t always remember these ideas when we need them most.

Get Out of Anxiety Free Card

In this art activity, you will create a wallet-sized card you can refer back to in a future moment of anxiety. Like a note from your calm self to your anxious self, the card will walk you through simple suggestions so you can access your clearest thinking.

What You’ll Need

· Thick paper or card stock

· Ruler

· Scissors

· Gel pens

· An old magazine

· Glue stick

How to Make Your Card

1. Measure and cut your card stock so that you have a 2” x 3.5” piece.

2. Flip through the magazine looking for images or background textures that strike you as calming. Select two you want to work with.

3. Using your card for reference, cut your two calming images to the size of your card and glue them down, one on either side.

4. Now think about which messages will help you when anxiety strikes. Feel free to borrow from ideas in the categories below, or use other words and actions that work for you.

Self-affirming statements:

I feel really uncomfortable right now, but anxiety can’t harm me.

This will only last a few minutes – If I just hang on, it will pass.

I can handle this.

I’ve gotten through anxiety before and I can do it again.

Coping actions:

Deep breaths

Physical movements (stretching, yoga, walking, sprinting)

Soothing music

Perspective-shifting questions:

What are the chances my worst fear is actually going to happen?

Am I worrying about something that is completely out of my control?

What would I tell a friend if they were having the same worries?

Am I thinking in extremes (e.g. always/never, should/have to)?

5. Choosing at least one message for each side of your card, write over the collage background using your gel pens. Alternately, you can type, print and cut out your chosen phrases, or cut out basic messages in block letters from plain paper.

6. Add additional small collage images or hand-drawn designs if you’d like until both sides of your card feel complete.

How To Use It In Real Time

Now that you have your card made, all you have to do is remember is that the card exists next time you feel anxiety take hold. As soon as you take it out of your wallet and actively look at it, you will hear your own voice of reason giving you clear direction.

Why It Works

The reason it’s difficult to remember all of our killer coping skills in moments of crippling anxiety is that intense anxiety suppresses activity in the planning part of our brains (the prefronal cortex). Essentially, in those panicked moments we are operating with the primal animal part of our brains (the limbic system). This is why having a simple set of reminders and is helpful – it allows us to access the clarity of our planning mind even when it’s offline.

Why Bother With the Collage?

Pairing an image with an idea is a well-known memory trick (it’s why brands have logos!). Using images to cement ideas in the mind is effective because the part of the brain dedicated to image processing is much larger than the small area used to process words. Adding the experience of making the card creates an even stronger memory of the messages you choose to feature (similar to the way note-taking aids memory even if you never review your notebooks). This way, even if you don’t carry the card with you, or you forget to pull it out in an anxious moment, you can still benefit from having created your card.

So, making your physical “Get Out of Anxiety Free” card may actually help solidify an internal version. Best part? You never have to put it back at the bottom of the “Chance” pile.

Note: The term “art therapy” refers to art-making done in the context of mental health treatment. The exercises described in this blog are, therefore, art activities rather than art therapy. These activities are not intended as a substitute for art therapy or mental health treatment with a credentialed professional.

Art in the Face of Anxiety: Get Out of Anxiety Free Card