When anxiety hits at 2am, or you can’t seem to move, or your mind just won’t stop — what do you actually do?
This free cheat sheet is a quick-reference library of practical nervous system regulation techniques — the kind you can use in the moment, without an app, an appointment, or anyone else in the room. Built around the polyvagal model and grounded in everyday situations, it is designed for the moments when reading another wellness article won’t help and you just need a tool that works.
Why nervous system regulation techniques matter
You know something’s off. Your body feels tight. Your thoughts are racing. Or maybe you are numb, withdrawn, stuck. Booking a therapy appointment or scrolling through wellness apps doesn’t cut it in that moment. You need something now. That is where simple, portable regulation tools earn their keep — they meet your nervous system where it already is.
What is inside the cheat sheet
The Polyvagal ladder (so you know where you are), seven self check-in prompts to catch dysregulation early, 15+ immediate regulation tools organised in three buckets (body, breath, movement), longer-term habits to build resilience, a decision guide for which tool to use when, and an emergency tools box for high-stress moments.
How it works alongside coaching and hypnotherapy
These tools sit comfortably next to deeper work. If anxiety or panic is a recurring pattern, you may also find value in our guidance on hypnotherapy for anxiety and panic attacks, NLP anchoring techniques for anxiety relief, and hypnotherapy for insomnia and poor sleep.
The real benefit
You stop feeling trapped by your own nervous system. You get grounded faster. You move from chaos to calm, from numb to activated, from scattered to clear — using tools that fit into real life.
Download it free. Print it out. Use it whenever you need to reset.
