{"title":"Anxiety \u0026 Overwhelm","description":"\u003cp\u003eBody-first tools for anxiety, overwhelm, and wired-but-tired states — somatic exercises and trackers that meet your nervous system where it is, instead of asking you to think your way calm.\u003c\/p\u003e","products":[{"product_id":"nervous-system-regulation-workbook-somatic-therapy-vagus-nerve-exercises-pdf","title":"Nervous System Regulation Workbook: Map Your State, Then Choose the Tool","description":"\u003c!--BEGIN--\u003e\n\u003cp\u003e\u003cstrong\u003eYou've been told to breathe through it. To ground. To \"just feel your feelings.\"\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAnd on some days, it works. On the days that matter most, the same techniques do nothing — or make it worse. This is not a discipline problem. It is a structural one.\u003c\/p\u003e\n\u003cp\u003eYour autonomic nervous system has \u003cem\u003ethree\u003c\/em\u003e states, not two (Porges, 1994). Each one has a distinct physiology, a distinct felt sense, and a distinct set of techniques that actually move it. A breathing pattern that calms sympathetic activation can deepen a dorsal shutdown. A cold splash that resets a wired-but-tired system can spike a panic-prone one. Most wellness content hands you the techniques. None of it hands you the map.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThis workbook is the map.\u003c\/strong\u003e\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003eWhy \"map before technique\" matters\u003c\/h3\u003e\n\u003cp\u003eThere is a 0.3-second gap between when your brainstem registers a state shift (neuroception) and when your cortex catches up with a story about it. By the time you're thinking \"I should breathe,\" your body has already chosen a state. If the technique you reach for is built for the wrong state, the system doesn't take it well.\u003c\/p\u003e\n\u003cp\u003eThis is the part Deb Dana (2018), Stephen Porges (2011, 2017), and Bessel van der Kolk (2014) emphasize and most popular resources skip: \u003cstrong\u003eyou cannot regulate a state you haven't identified.\u003c\/strong\u003e The skill is not technique-collection. It is state-recognition first, then matched intervention.\u003c\/p\u003e\n\u003cp\u003eThis workbook teaches that skill in 50 pages.\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003eWhat's inside — the 5-part framework\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePart 1 — The Map (Polyvagal Foundations).\u003c\/strong\u003e The three autonomic states (ventral vagal, sympathetic, dorsal vagal), the autonomic ladder, and neuroception — the unconscious threat-detection that runs below conscious awareness. Clear diagrams of the CNS, PNS, and vagus nerve. By the end, you can name what's happening in your body in language a clinician would recognize.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePart 2 — Assess Your State (Diagnostics).\u003c\/strong\u003e A 60-second state check. A symptom decoder that correlates physical symptoms (chest tightness, gut shutdown, brain fog, jaw clench) with autonomic state. Your personal autonomic profile — where you live by default and where you drop under stress. Your triggers and your glimmers (the moments ventral comes back online).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePart 3 — Resource \u0026amp; Resilience.\u003c\/strong\u003e Co-regulation, the 3 Cs of safety, and the glimmer practice — building the felt sense of ventral so the techniques in Part 4 have somewhere to return to. This is the part most workbooks skip and the reason most regulation work plateaus.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePart 4 — Active Engagement (13 techniques, state-matched).\u003c\/strong\u003e Each technique mapped to the state(s) it serves with the underlying mechanism named: diaphragmatic breathing (vagal activation via extended exhale), Voo breathing (vagal stimulation via vocal cord vibration), the physiological sigh (Balban et al., 2023, Stanford — the fastest documented sympathetic downregulator), humming and toning, cold exposure (mammalian dive reflex), bilateral stimulation, orienting, tongue release and soft palate, soothing touch with five hand positions, movement to discharge, co-regulation cues, concentration meditation, and the oculocardiac eye reset.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePart 5 — Sustained Practice.\u003c\/strong\u003e Trigger-to-technique pairing worksheets. A 7-day nervous system menu template. Weekly reflection. The slow, repeatable work of turning recognition into rhythm.\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003eIf you recognize yourself in any of these\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eFunctional freeze \/ \"wired but tired.\"\u003c\/strong\u003e You look fine from the outside. Inside, you've been running on a low-grade alarm for years and can't tell whether you're exhausted or about to crawl out of your skin. This workbook explains why both can be true at once — and why most \"calming\" techniques aimed at sympathetic activation deepen a freeze state.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePerimenopause and nervous system dysregulation.\u003c\/strong\u003e Estrogen and progesterone are not only reproductive hormones — they modulate vagal tone and HPA-axis reactivity. As they shift, the nervous system that held together for decades can stop holding. This is not \"you again\" — it is a different physiological substrate, and it needs a polyvagal-informed approach, not a generic anxiety toolkit.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eLate-diagnosed neurodivergent women.\u003c\/strong\u003e If your \"burnout\" looks like total shutdown after years of masking, you've likely been living in chronic sympathetic with intermittent dorsal collapse. The state map gives you language for what was happening before you had a name for it.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eRecovery from people-pleasing \/ fawn response.\u003c\/strong\u003e Fawn is a learned override of your own neuroception — overriding what your body reads about safety in order to manage someone else's nervous system. The work in Part 2 is to put your own state-detection back online before any technique is useful.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTrauma-aware parents.\u003c\/strong\u003e You cannot teach a regulated nervous system to a child from a dysregulated one. Co-regulation runs both ways. The framework in Part 3 is the language to start.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eClinicians.\u003c\/strong\u003e This is a complete psychoeducation curriculum in workbook form. Use Part 1 for theory delivery, the assessments in Part 2 as session handouts, and Part 4 as state-matched between-session homework. The reference list is intentionally compatible with the polyvagal canon you already teach from.\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003eWhy this is different\u003c\/h3\u003e\n\u003cp\u003eThis is not a coping-skills list and not a 50-page restatement of \u003cem\u003eThe Body Keeps the Score\u003c\/em\u003e. It is the bridge most people are missing: between intellectual understanding (\"I know I'm dysregulated\") and somatic literacy (\"I can feel what state I'm in and what moves it\"). It is built to be re-opened — Part 2 when you need to figure out what's happening; Part 4 when you need a technique; Part 5 when you're ready to make the practice a rhythm.\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003eReferences (foundational reading the workbook draws from)\u003c\/h3\u003e\n\u003cp style=\"font-size: 0.95em;\"\u003ePorges, S. W. (1994; 2011; 2017; 2023). Polyvagal Theory.\u003cbr\u003eDana, D. (2018). \u003cem\u003eThe Polyvagal Theory in Therapy\u003c\/em\u003e. W. W. Norton.\u003cbr\u003evan der Kolk, B. (2014). \u003cem\u003eThe Body Keeps the Score\u003c\/em\u003e. Viking.\u003cbr\u003eSchwartz, A. (2024). \u003cem\u003eThe Polyvagal Theory Workbook for Trauma\u003c\/em\u003e. New Harbinger.\u003cbr\u003eBalban, M. Y., et al. (2023). Brief structured respiration practices. \u003cem\u003eCell Reports Medicine\u003c\/em\u003e.\u003cbr\u003eGerritsen, R. J. S., \u0026amp; Band, G. P. H. (2018). Breath of life. \u003cem\u003eFrontiers in Human Neuroscience\u003c\/em\u003e.\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003eFormat \u0026amp; delivery\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e50-page digital workbook.\u003c\/strong\u003e A4 and US Letter print-ready PDF. Worksheets are designed to be printed and re-printed; many of the Part 4 practices are formatted to be re-read in the moment rather than memorized.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e A download link is sent to your email immediately after purchase. Open it on your phone now or save it to your computer.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eLifetime access and free future updates.\u003c\/strong\u003e Buy once, own it. You'll receive all future versions, new content, and updated practice worksheets free, delivered to your inbox.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eThis workbook is educational and complements professional support — it is not a substitute for it. If a practice creates distress that doesn't pass within a few minutes, stop. Trauma work is best done with a trained clinician.\u003c\/em\u003e\u003c\/p\u003e\n\u003c!--END--\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":56354271494521,"sku":null,"price":29.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/physical_hero_flatlay_overhead.png?v=1779315933"},{"product_id":"vagus-nerve-stimulation-workbook-somatic-exercises-breathwork-pdf","title":"Vagus Nerve Stimulation Workbook: 41 Body-Based Exercises for Freeze, Shutdown, Anxiety \u0026 Wired-But-Tired States","description":"\u003cp\u003e\u003cem\u003eIf your nervous system has been stuck somewhere it shouldn't be — frozen, wired-but-exhausted, anxious, hollow, dissociated, hypervigilant, or just \u003cstrong\u003enot where you left it\u003c\/strong\u003e — this workbook hands you 41 ways back, anchored to the one nerve that controls all of them.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003ch3\u003eThe mechanism most self-help skips\u003c\/h3\u003e\n\n\u003cp\u003eYour vagus nerve is the master switch between \"fight or flight\" and \"rest and digest.\" It runs from your brainstem down through your face, throat, heart, lungs, and gut — and it processes danger and safety signals roughly \u003cstrong\u003e0.3 seconds before your thinking brain knows what's happening\u003c\/strong\u003e.\u003c\/p\u003e\n\n\u003cp\u003eThis is why insight alone rarely shifts a stuck nervous system. The brainstem decides first. The cortex catches up. By the time you're trying to \"calm down\" with thoughts, the body has already chosen a state.\u003c\/p\u003e\n\n\u003cp\u003eThe 41 practices in this workbook bypass that lag. Each one is a direct, body-based input to the vagal pathway — breath, sound, movement, temperature, pressure, eye position — that the nervous system reads as a safety cue and responds to in seconds.\u003c\/p\u003e\n\n\u003ch3\u003eStart with the map, not the technique\u003c\/h3\u003e\n\n\u003cp\u003eMost somatic resources hand you 50 exercises and let you guess. This workbook opens with a \u003cstrong\u003e60-second state check-in\u003c\/strong\u003e — five quick questions about your breath, jaw, hands, mind, and orientation to people — that maps your current state to one of three autonomic positions:\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eVentral\u003c\/strong\u003e — connected, calm, capable. Practices here deepen and stabilise the state.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSympathetic\u003c\/strong\u003e — wired, anxious, irritable, racing. Practices here discharge mobilised energy safely.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eDorsal\u003c\/strong\u003e — shut down, foggy, withdrawn, numb. Practices here gently upregulate without overshooting.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eThe check-in routes you straight to the four or five practices that fit \u003cem\u003eyour\u003c\/em\u003e nervous system in this moment. No trial-and-error. No 200-page detour through theory. The map is on page 5.\u003c\/p\u003e\n\n\u003ch3\u003eEight categories. Forty-one practices. One page each.\u003c\/h3\u003e\n\n\u003cp\u003eEvery practice is on a single page, with the mechanism, the instructions, and the safety considerations together. Flip to whichever fits the moment. No required order.\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e01 — Movement-Based Stimulation:\u003c\/strong\u003e Authentic Movement, Somatic Shaking, Cat-Cow Flow, Body Drumming, and others. For energy that's stuck or stored and needs to move.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e02 — Tapping \u0026amp; Rhythmic Activation:\u003c\/strong\u003e EFT-Style Tapping, Bilateral Hand Tapping, Pendulum Self-Hug. Right-left rhythmic input for systems caught in alarm.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e03 — Eye \u0026amp; Neck Stimulation:\u003c\/strong\u003e Basic Exercise (Stanley Rosenberg), Vagus Nerve Neck Massage, Suprasternal Notch Release. Direct input to the cervical branches of the vagus.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e04 — Breathing Exercises:\u003c\/strong\u003e 4-4-6-2 Breath, Buteyko, Alternate Nostril, Lion's Breath, Mobilisation Breath, Humming Bee Breath. Different breaths for different states — not \"just breathe.\"\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e05 — Vocal \u0026amp; Throat Vibration:\u003c\/strong\u003e \"Vooo\" Toning, Humming, Throat Chill Reset. Internal vibration that engages the recurrent laryngeal branch and softens the amygdala.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e06 — Cold Exposure:\u003c\/strong\u003e Cold Water Reset, Contrast Therapy, structured protocols for using temperature as a controlled nervous-system stimulus — not a shock.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e07 — Touch \u0026amp; Pressure Stimulation:\u003c\/strong\u003e Five Soothing Hand Positions, Heart-Focused Holding, weighted and pressure-based interoceptive cues.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e08 — Sensory Support:\u003c\/strong\u003e Texture Exploration, Sound Mapping, Aroma Anchors. Practices to interrupt dissociation loops and rebuild felt safety.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eBuilt on the canon — not the algorithm\u003c\/h3\u003e\n\n\u003cp\u003eThe framework draws on the foundational clinical literature: \u003cstrong\u003eStephen Porges\u003c\/strong\u003e (\u003cem\u003eThe Polyvagal Theory\u003c\/em\u003e, 2011; \u003cem\u003eThe Pocket Guide to Polyvagal Theory\u003c\/em\u003e, 2017), \u003cstrong\u003eDeb Dana\u003c\/strong\u003e (\u003cem\u003eThe Polyvagal Theory in Therapy\u003c\/em\u003e, 2018), and \u003cstrong\u003eBessel van der Kolk\u003c\/strong\u003e (\u003cem\u003eThe Body Keeps the Score\u003c\/em\u003e, 2014). Specific protocols cite peer-reviewed sources including Bernardi et al. (\u003cem\u003eBMJ\u003c\/em\u003e, 2001) on respiratory rhythms, Lehrer \u0026amp; Gevirtz (\u003cem\u003eFrontiers in Psychology\u003c\/em\u003e, 2014) on heart rate variability, and Schauer \u0026amp; Elbert (2010) on dissociation. Every practice has a traceable mechanism. Nothing here is invented.\u003c\/p\u003e\n\n\u003ch3\u003eWho this workbook is for\u003c\/h3\u003e\n\n\u003cp\u003eThis is a \u003cem\u003emap-before-technique\u003c\/em\u003e resource. It's not a symptom-specific protocol — it's a state-specific one. That makes it useful for anyone whose nervous system runs hotter, colder, or more erratically than they'd like:\u003c\/p\u003e\n\n\u003cul\u003e\n  \u003cli\u003ePeople in \u003cstrong\u003efunctional freeze\u003c\/strong\u003e — going through the motions, fine on paper, hollow underneath.\u003c\/li\u003e\n  \u003cli\u003ePeople in \u003cstrong\u003ewired-but-tired\u003c\/strong\u003e states — exhausted body, racing mind, sleep that doesn't restore. Common in perimenopause, post-burnout, and chronic stress recovery.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLate-diagnosed neurodivergent adults\u003c\/strong\u003e processing sensory overload, masking exhaustion, and shutdown cycles.\u003c\/li\u003e\n  \u003cli\u003ePeople recovering from \u003cstrong\u003ecomplex or developmental trauma\u003c\/strong\u003e, including fawn-response and people-pleasing patterns where the body stayed alert long after the threat ended.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eParents\u003c\/strong\u003e learning co-regulation — practices you can use alongside a child, not at them.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eClinicians\u003c\/strong\u003e — a library of homework assignments organised by state. Print individual pages (Box Breathing, the Basic Exercise, Five Soothing Hand Positions) and hand them to clients during sessions. B2B licensing available on request.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat you receive\u003c\/h3\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e60-page digital PDF workbook\u003c\/strong\u003e — A4 and US Letter format. Printable, tablet-friendly, returnable to often.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003e41 step-by-step illustrated practices\u003c\/strong\u003e, each on a single page with mechanism and safety notes.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eThe 60-second State Check-In\u003c\/strong\u003e — your routing tool, used as often as needed.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLifetime access and free future updates\u003c\/strong\u003e — buy once, own forever. Every revised edition and new release in this series is delivered straight to your inbox at no additional cost.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eInstant download\u003c\/strong\u003e — delivery link arrives on your confirmation page and by email within seconds of checkout.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e Digital PDF Workbook (A4 \u0026amp; US Letter). 60 pages. Printable and tablet-friendly. No physical item shipped.\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":56354291024249,"sku":null,"price":29.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/01_hero_physical.png?v=1779300127"},{"product_id":"the-complete-nervous-system-regulation-collection","title":"The Complete Somatic Nervous System Regulation Bundle.","description":"\u003ch3 data-path-to-node=\"5\"\u003e\u003ci data-path-to-node=\"5\" data-index-in-node=\"0\"\u003eFeaturing the 5-Minute \"Freeze Reset\" Tools for Shutdown, Procrastination, and Overwhelm.\u003c\/i\u003e\u003c\/h3\u003e\n\u003cp data-path-to-node=\"6\"\u003e\u003cb data-path-to-node=\"6\" data-index-in-node=\"0\"\u003eYou aren't \"lazy\"—you're trapped in Functional Freeze.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-path-to-node=\"7\"\u003eIf you look at your to-do list and feel completely paralyzed, you are not broken. When your nervous system gets overwhelmed, it hits the emergency brake. Your prefrontal cortex (the logical, planning part of your brain) goes completely offline, dropping you into Dorsal Vagal Shutdown.\u003c\/p\u003e\n\u003cp data-path-to-node=\"8\"\u003eYou can try to journal, meditate, or talk-therapy your way out of it, but it will inevitably fail. Why? Because you cannot \"think\" your way out of a body-based problem. To break the cycle of burnout and procrastination, you must speak the language of the nervous system: \u003ci data-path-to-node=\"8\" data-index-in-node=\"271\"\u003esomatic experience\u003c\/i\u003e.\u003c\/p\u003e\n\u003cp data-path-to-node=\"9\"\u003eWhether you are healing yourself or helping clients heal, the \u003cb data-path-to-node=\"9\" data-index-in-node=\"62\"\u003eSomatic Nervous System Regulation Bundle\u003c\/b\u003e is the evidence-based resource you need to turn off your body's survival mode and permanently reclaim your energy.\u003c\/p\u003e\n\u003cp data-path-to-node=\"10\"\u003e⚙️ \u003cb data-path-to-node=\"10\" data-index-in-node=\"3\"\u003eWHAT’S INSIDE YOUR DIGITAL LIBRARY:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul data-path-to-node=\"11\"\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"11,0,0\"\u003e✨ \u003cb data-path-to-node=\"11,0,0\" data-index-in-node=\"2\"\u003eVisual Cheatsheets:\u003c\/b\u003e Polyvagal Theory and the \"Window of Tolerance\" made simple. Identify your triggers instantly and pull the emergency brake before you slip into a freeze response.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"11,1,0\"\u003e✨ \u003cb data-path-to-node=\"11,1,0\" data-index-in-node=\"2\"\u003eSomatic Exercise Library:\u003c\/b\u003e 41 step-by-step physical techniques (like the Butterfly Hug and Vagus Nerve Tapping) designed to send immediate signals of safety to your body.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"11,2,0\"\u003e✨ \u003cb data-path-to-node=\"11,2,0\" data-index-in-node=\"2\"\u003ePain \u0026amp; Symptom Diaries:\u003c\/b\u003e Stop guessing. Track the hidden link between your emotions and physical flare-ups so you know exactly where your stress lives.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"11,3,0\"\u003e✨ \u003cb data-path-to-node=\"11,3,0\" data-index-in-node=\"2\"\u003eClinician Resources \u0026amp; Boundary Guides:\u003c\/b\u003e Printable somatic handouts, cognitive reframing frameworks, and exercises perfect for client homework or your own personal peace.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-path-to-node=\"12\"\u003e💡 \u003cb data-path-to-node=\"12\" data-index-in-node=\"3\"\u003eWHY IT WORKS:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul data-path-to-node=\"13\"\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"13,0,0\"\u003e\u003cb data-path-to-node=\"13,0,0\" data-index-in-node=\"0\"\u003eClinician-Approved:\u003c\/b\u003e Built on the proven science of Polyvagal Theory and modern somatic psychology.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"13,1,0\"\u003e\u003cb data-path-to-node=\"13,1,0\" data-index-in-node=\"0\"\u003eFast \u0026amp; Actionable:\u003c\/b\u003e No hour-long meditations. Just simple, 5-minute physical protocols you can do at your desk or in your car.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"13,2,0\"\u003e\u003cb data-path-to-node=\"13,2,0\" data-index-in-node=\"0\"\u003eInstant Lifetime Access:\u003c\/b\u003e Buy once, own forever. All materials are combined into one easy-to-use digital PDF. No hidden fees or recurring subscriptions.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-path-to-node=\"14\"\u003e⭐⭐⭐⭐⭐ \u003cb data-path-to-node=\"14\" data-index-in-node=\"6\"\u003e\"I finally got my brain back online.\"\u003c\/b\u003e \u003ci data-path-to-node=\"14\" data-index-in-node=\"44\"\u003e\"I spent years beating myself up for procrastinating and being 'lazy.' This bundle showed me my body was just in Dorsal Vagal shutdown. The 5-minute somatic exercises pulled me out of a freeze response on day one.\"\u003c\/i\u003e — Sarah M., Verified Buyer\u003c\/p\u003e\n\u003cp data-path-to-node=\"15\"\u003e⚖️ \u003cb data-path-to-node=\"15\" data-index-in-node=\"3\"\u003eYOUR 60-DAY \"UN-FREEZE\" GUARANTEE (Zero Risk)\u003c\/b\u003e We are so confident in this toolkit that we’ve removed 100% of the risk. Download the bundle, try the exercises, and map your nervous system. If you do not feel a measurable decrease in your daily freeze response within 60 days, email us for a full refund. No questions asked.\u003c\/p\u003e\n\u003cp data-path-to-node=\"16\"\u003e\u003cb data-path-to-node=\"16\" data-index-in-node=\"0\"\u003eStop analyzing your anxiety. Start regulating your physiology.\u003c\/b\u003e \u003ci data-path-to-node=\"16\" data-index-in-node=\"63\"\u003e(Instant Digital Download. Secure Checkout.)\u003c\/i\u003e\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":57215076204921,"sku":null,"price":37.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/Image_hero.png?v=1780110255"},{"product_id":"somatic-coping-cards-48-body-first-techniques-mapped-to-your-nervous-system-state","title":"Somatic Coping Cards — 48 Body-First Techniques, Mapped to Your Nervous System State","description":"\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eWhen your nervous system is in shutdown, breathing exercises don't reach you. When you're in fight-or-flight, slow grounding feels like a cage. The technique that works depends entirely on the state you're in — and most coping skill decks ignore this.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eThese 48 cards are organized differently. Each one is mapped to one of the three autonomic states described by Stephen Porges (2011, 2017) and Deb Dana (2018): \u003cstrong\u003eventral vagal\u003c\/strong\u003e (safety and connection), \u003cstrong\u003esympathetic\u003c\/strong\u003e (mobilization, fight-or-flight), and \u003cstrong\u003edorsal vagal\u003c\/strong\u003e (shutdown, freeze, dissociation). You locate your state first. Then you choose a card that meets you there.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eThis is the difference between a coping library and a regulation map.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e— 16 \u003cstrong\u003eventral vagal\u003c\/strong\u003e cards for extending and stabilizing regulated states: long exhale, soft humming, co-regulation, voice listening, jaw release, orient upward, side-lying rest.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e— 16 \u003cstrong\u003esympathetic\u003c\/strong\u003e cards for discharging activation when the body is mobilized: voo sound, wall push, shake it off, cold splash, lion's breath, chop wood, kick the air, butterfly hug.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e— 16 \u003cstrong\u003edorsal vagal\u003c\/strong\u003e cards for re-engaging from shutdown, numbness, and dissociation: press feet down, hold ice briefly, name five, count backward, body tap, warm cup, hand orienting.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e\u003cstrong\u003eEvery card includes\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-pre-wrap leading-[1.7]\"\u003e— The autonomic state it's designed for, named at the top — The specific mechanism — what the technique does in the body and why — Numbered instructions you can follow when your thinking has narrowed — A \"when to use\" prompt that names the actual symptom (\"when you cannot feel anything else,\" \"when fight energy is rising,\" \"after acute stress\") — Source citation where applicable (Porges, Dana, Levine)\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e\u003cstrong\u003eDesigned for use, not display\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003ePrint-ready PDF with crop marks. Print at home on cardstock for a durable deck, or standard paper for a working set. Keep them where you need them — on a desk, in a bag, by the bed, in the therapy room.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e\u003cstrong\u003eFor\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eAdults navigating chronic stress, functional freeze, panic, shutdown, or dissociation. Therapists and clinicians who want vetted, citation-grounded handouts for session work and homework. Anyone who has been told to \"regulate\" without ever being shown how to read the state they're in.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003eInstant digital download. Compatible with home printing and print shops.\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":57321435234681,"sku":null,"price":24.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/conv_02_whats_inside.png?v=1779486945"},{"product_id":"the-co-regulation-workbook-a-nervous-system-guide-to-safe-connection","title":"The Co-Regulation Workbook: A Nervous-System Guide to Safe Connection","description":"\u003cp\u003e\u003cstrong\u003eYou were never meant to regulate alone.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003eWhen closeness starts to feel unsafe — when you brace before a hard conversation, go quiet when you’re overwhelmed, or pull away the moment you need someone most — that isn’t a character flaw. It’s your nervous system doing exactly what it was built to do: scan for safety and protect you. \u003cem\u003eThe Co-Regulation Workbook\u003c\/em\u003e helps you understand that wiring, and gently teach your body that connection can be safe again.\u003c\/p\u003e\n\n\u003cp\u003eGrounded in polyvagal theory and somatic practice, this is a complete, guided workbook for anyone who wants steadier, warmer, more repairable relationships — with a partner, family, friends, or themselves.\u003c\/p\u003e\n\n\u003ch3\u003eWhat you’ll work through\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy we’re wired to connect\u003c\/strong\u003e — neuroception, the connection–protection continuum, and how your body reads safety and threat beneath conscious thought.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eReading your cues\u003c\/strong\u003e — mapping your own signals, your relationships, and the patterns that pull you toward protection.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBecoming an anchor\u003c\/strong\u003e — practical co-regulation tools: co-breathing, voice, soft presence, touch, and up- and down-regulation.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRupture \u0026amp; repair\u003c\/strong\u003e — why rupture is normal, the repair cycle, and ready-to-use repair scripts for real conversations.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracking what works\u003c\/strong\u003e — daily logs, repair logs, weekly reviews, glimmers, and pattern insights that make change measurable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFor practitioners\u003c\/strong\u003e — a dedicated section and references for therapists and coaches using this with clients.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat’s included\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eA guided workbook of nearly 40 designed pages — reflection prompts, clear diagrams, exercises, and trackers.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour print-ready formats:\u003c\/strong\u003e A4 and US Letter, in full color and ink-friendly grayscale.\u003c\/li\u003e\n\u003cli\u003eInstant digital download — print at home or complete it on any device.\u003c\/li\u003e\n\u003cli\u003eLifetime access to your files.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho it’s for\u003c\/h3\u003e\n\u003cp\u003eAnyone navigating anxious or avoidant patterns, recovering from relational stress, or simply wanting to feel safer and more present with the people they love — and the practitioners who support them.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eThis workbook is an educational, self-help resource grounded in published nervous-system frameworks. It is not therapy, and it is not a substitute for diagnosis or treatment by a qualified professional.\u003c\/em\u003e\u003c\/p\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":63825092116857,"sku":"TWP-COREG-001","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/mock_01_hero.png?v=1782305371"},{"product_id":"nervous-system-state-tracker-a-90-day-polyvagal-map-of-your-autonomic-states-printable-pdf","title":"Nervous System State Tracker — A 90-Day Polyvagal Map of Your Autonomic States (Printable PDF)","description":"\u003cdiv style=\"font-family: Georgia, 'Times New Roman', serif; color:#3a342f; line-height:1.65; max-width:760px;\"\u003e\n\n  \u003cp style=\"font-size:1.18em; color:#38332f;\"\u003e\u003cem\u003eYou can't think your way out of a trauma response. The state comes first — and the state writes the story.\u003c\/em\u003e\u003c\/p\u003e\n\n  \u003cp\u003eIf the same breathing exercise calms you one day and does nothing the next, the technique was never the missing piece. \u003cstrong\u003eThe map was.\u003c\/strong\u003e\u003c\/p\u003e\n\n  \u003cp\u003eYour nervous system is always somewhere on the polyvagal ladder — ventral safety, sympathetic mobilisation, dorsal shutdown, or a blend of two at once. You can't choose the right tool until you can see the state you're actually in. That's the gap most people never close: not a lack of techniques, but a lack of a map.\u003c\/p\u003e\n\n  \u003cp\u003eThe \u003cstrong\u003eNervous System State Tracker\u003c\/strong\u003e is a 90-day map that makes the pattern visible. No fixing. No grading. Just an honest two-minute practice, morning and evening, until the shape of your nervous system comes into focus — patterns you can see are patterns you can finally work with.\u003c\/p\u003e\n\n  \u003ch3 style=\"font-family: Georgia, serif; color:#38332f; font-size:1.35em; margin-top:1.8em; border-bottom:2px solid #c16a52; padding-bottom:6px; display:inline-block;\"\u003eWhat's inside\u003c\/h3\u003e\n  \u003cp\u003eTwelve pages, four layers, built to be lived with:\u003c\/p\u003e\n  \u003cul style=\"padding-left:1.2em;\"\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eYour starting map\u003c\/strong\u003e — a gentle baseline of where you live before day one. There are no wrong answers.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eDaily state log\u003c\/strong\u003e — mark your dominant state morning, midday and evening, in under two minutes.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eWeekly state map\u003c\/strong\u003e — what pulled you down the ladder, and what brought you back toward ventral.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eMonthly state grid\u003c\/strong\u003e — the whole month at a glance, so the pattern becomes the point.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eGlimmer collection\u003c\/strong\u003e — a running page for the small moments your body reads as safe. They're how ventral rebuilds.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003e90-day review\u003c\/strong\u003e — ninety days, seen whole. You built a map. That was the work.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eClinician handout\u003c\/strong\u003e — a clean one-page summary to print and bring to your therapist, doctor, or somatic practitioner.\u003c\/li\u003e\n    \u003cli style=\"margin-bottom:8px;\"\u003e\n\u003cstrong\u003eTwo print formats\u003c\/strong\u003e — A4 and US Letter, ready to print or fill in on a tablet.\u003c\/li\u003e\n  \u003c\/ul\u003e\n\n  \u003ch3 style=\"font-family: Georgia, serif; color:#38332f; font-size:1.35em; margin-top:1.8em; border-bottom:2px solid #c16a52; padding-bottom:6px; display:inline-block;\"\u003eHow it works\u003c\/h3\u003e\n  \u003cp\u003eTwo minutes, twice a day. Mark the state you were actually in — not the one you wish you were in. Consistency beats completeness. In ninety days you'll have something most people never get: a clear, personal map of how your nervous system actually moves, and what reliably brings it home.\u003c\/p\u003e\n\n  \u003ch3 style=\"font-family: Georgia, serif; color:#38332f; font-size:1.35em; margin-top:1.8em; border-bottom:2px solid #c16a52; padding-bottom:6px; display:inline-block;\"\u003eWho it's for\u003c\/h3\u003e\n  \u003cp\u003eFor anyone learning to work \u003cem\u003ewith\u003c\/em\u003e their nervous system instead of against it — whether you're in therapy, between sessions, or doing this on your own. The framework draws on the work of Porges and Dana, with grounding from van der Kolk, Levine, Walker and Schwartz. You don't need to know any of the theory first; each state is explained in plain language as you go.\u003c\/p\u003e\n\n  \u003cdiv style=\"background:#f6f2ec; border-radius:10px; padding:18px 22px; margin:1.6em 0;\"\u003e\n    \u003cp style=\"margin:0 0 10px 0;\"\u003e\u003cstrong style=\"color:#8e9c7d;\"\u003eWhat this is:\u003c\/strong\u003e a self-reflection and pattern-mapping tool, grounded in polyvagal theory, that you complete at your own pace.\u003c\/p\u003e\n    \u003cp style=\"margin:0;\"\u003e\u003cstrong style=\"color:#c16a52;\"\u003eWhat this is not:\u003c\/strong\u003e a quiz, a diagnosis, a course, or a substitute for professional care.\u003c\/p\u003e\n  \u003c\/div\u003e\n\n  \u003ch3 style=\"font-family: Georgia, serif; color:#38332f; font-size:1.35em; margin-top:1.8em; border-bottom:2px solid #c16a52; padding-bottom:6px; display:inline-block;\"\u003eInstant download\u003c\/h3\u003e\n  \u003cp\u003eDelivered as two print-ready PDFs (A4 + US Letter), 12 pages each. Download the moment you order, print as many copies as you like, or annotate on a tablet. Yours to keep, forever.\u003c\/p\u003e\n\n  \u003cdiv style=\"border-left:4px solid #c16a52; background:#fcf8f4; padding:14px 20px; margin:1.6em 0;\"\u003e\n    \u003cp style=\"margin:0;\"\u003e\u003cstrong\u003e60-Day Un-Freeze Guarantee.\u003c\/strong\u003e If it doesn't help you see your nervous system more clearly, email us within 60 days for a full refund. No friction — that's the whole point.\u003c\/p\u003e\n  \u003c\/div\u003e\n\n  \u003ch3 style=\"font-family: Georgia, serif; color:#38332f; font-size:1.35em; margin-top:1.8em; border-bottom:2px solid #c16a52; padding-bottom:6px; display:inline-block;\"\u003eQuestions\u003c\/h3\u003e\n  \u003cp style=\"margin-bottom:6px;\"\u003e\u003cstrong\u003eDo I need to be in therapy to use this?\u003c\/strong\u003e\u003cbr\u003eNo. It works entirely on its own — and doubles as a one-page handout if you do see someone.\u003c\/p\u003e\n  \u003cp style=\"margin-bottom:6px;\"\u003e\u003cstrong\u003eDo I need to understand polyvagal theory first?\u003c\/strong\u003e\u003cbr\u003eNo. The tracker explains each state — ventral, sympathetic, dorsal, blended — in plain language as you fill it in.\u003c\/p\u003e\n  \u003cp style=\"margin-bottom:6px;\"\u003e\u003cstrong\u003eHow long does it take each day?\u003c\/strong\u003e\u003cbr\u003eAbout two minutes, morning and evening. Consistency beats completeness.\u003c\/p\u003e\n  \u003cp style=\"margin-bottom:6px;\"\u003e\u003cstrong\u003eIs it printable?\u003c\/strong\u003e\u003cbr\u003eYes — both A4 and US Letter are included. Print it as often as you like.\u003c\/p\u003e\n  \u003cp style=\"margin-bottom:6px;\"\u003e\u003cstrong\u003eIs this a substitute for treatment?\u003c\/strong\u003e\u003cbr\u003eNo. It's a self-reflection tool, not a replacement for professional care.\u003c\/p\u003e\n\n  \u003cp style=\"font-size:1.18em; color:#c16a52; margin-top:1.8em;\"\u003e\u003cstrong\u003eStart your map today.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003c\/div\u003e","brand":"Therapy Workbook Press","offers":[{"title":"Default Title","offer_id":63825967743353,"sku":"TWP-TRACKER-90","price":19.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/files\/mock_01_hero_1f48585e-09cd-4477-9b25-833fe55da9d3.png?v=1782305745"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0961\/7332\/6713\/collections\/collection-anxiety-overwhelm.png?v=1783084239","url":"https:\/\/therapyworkbookpress.com\/collections\/anxiety-overwhelm.oembed","provider":"TWP","version":"1.0","type":"link"}