Calm-in-5™ Micro-Regulation Card Deck (Digital Download)

Description

Overstimulated? Anxious? Burnt out? Calm-in-5™ is a psychologist-designed set of nervous-system regulation tools you can use in under 5 minutes, even on your worst days. No app, no therapy session required.

• 36 psychologist-designed somatic + cognitive regulation cards
• Instant digital download (PDF + PNG)
• Use in seconds for anxiety, overwhelm, stress, or burnout

Calm-in-5™ helps you reset your nervous system in five minutes or less using gentle, evidence-informed strategies. Created by a Registered Psychologist with a focus on burnout, trauma, and nervous-system regulation. Includes printable cards, guides, and decision-support tools.

What is Calm-in-5™?

Calm-in-5™ is a printable digital card deck that blends gentle somatic grounding, breathwork, sensory strategies, movement resets, pendulation, and ACT-informed micro-mindset tools. Each card offers a 5-second to 1-minute regulation strategy, designed to help you shift from activation, panic, or overwhelm into steadiness and clarity. Informed by ACT, polyvagal theory, and nervous-system science, Calm-in-5™ is both soothing and practical for everyday stress.

What’s included

36 printable A6 cards (PDF), colour-coded for ease of use:

• Breath Tools (gold)
• Sensory Tools (tan)
• Movement Tools (coral)
• Grounding Tools (clay brown)
• Pendulation Tools (amber)
• Micro-Mindset Tools (teal)

High-resolution PNG files — each card as an individual PNG, ideal for phones, tablets, planners, Canva, or selective printing.

User & clinician guide (PDF) — how to use Calm-in-5™ in daily life or therapy, with simple nervous-system explanations, suitable for self-use and professional settings.

Digital extras (included now): a “Which Tool Do I Need?” flowchart that helps you quickly match how you’re feeling with the right card category. Free updates are included — this listing will grow over time.

Free future updates: an A4 Daily Micro-Reset Check-In page, a printable mini poster, Calm-in-5™ phone wallpapers, and printable card backs for double-sided printing (planned). All future updates are added to this listing at no extra cost.

Print guide (PDF) — best paper-stock recommendations, how to print at home or via a print shop, and cutting/corner-rounding instructions. Cards are single-sided for easy home printing.

Who this is for

• Anxiety, stress, and overwhelm
• Burnout and emotional fatigue
• ADHD and autistic nervous-system support
• Students and busy professionals
• Parents and carers
• Therapists, counsellors, and psychologists
• Anyone wanting fast, gentle regulation tools

How to use the cards

• Print at home or via a print shop (A6 / 4×6 inches)
• Use digitally on your phone or tablet
• Keep on your desk, bedside, or in your bag
• Choose cards by colour (category) or by your immediate need
• Use one card at a time — one is enough
• Ideal for morning check-ins, therapy sessions, work breaks, or wind-down routines

Categories included

• Breath Tools — paced breathing resets
• Sensory Tools — grounding through touch, temperature, pressure
• Movement Tools — gentle physical mobilisation
• Grounding Tools — present-moment orientation
• Pendulation Tools — rhythm, sway, activation/deactivation
• Micro-Mindset Tools — ACT-informed cognitive unhooking

Created by a psychologist. Trauma-informed. Neurodivergent-affirming.

Instant download — this is a digital product; no physical item will be shipped. Your files are available immediately after purchase.

Calm-in-5™ provides general emotional-wellbeing support. It does not replace professional mental-health care, diagnosis, or treatment. © FlowPsyche. For personal and clinical use only. Not for resale or redistribution.