rEGULATION pRACTICES

Regulation doesn't mean you'll never feel overwhelmed, anxious, shut down, or reactive again. It's actually not possible to be regulated all of the time.

However, being predominantly anchored in regulation does mean that when states of dysregulation do show up - as they naturally will, because you're human - you'll have a way to meet yourself there.

Below are a few favorite practices for regulation.

ORIENTING

Gently let your eyes wander around your space, pausing on sights that feel neutral or soothing. As you do, notice that right now, in this moment, you are safe ….here, present, and supported.

SELF‑SOOTHING TOUCH

Gently placing a hand over your heart, giving your arms a light squeeze, or pressing your feet into the ground can help guide you back to the present moment , reminding your body and heart that you’re here, you’re supported, and you’re safe.

CONTROLLED BREATHING

(For moments when you’re feeling anxious or shut down)

Try breathing in a bit shorter and breathing out a bit longer. This simple shift tells your body, “You’re safe,” and gently guides you closer to a calmer, more connected state.

TIME IN NATURE

Even a few moments outside, feeling the sun or the breeze on your skin, resting a hand on a tree, or noticing the sights and sounds around you, can help soothe your body and bring you back to a place of balance

VOCALIZATION
Humming, singing, or letting out a gentle sigh can help stimulate your vagus nerve, a natural way to invite more ease, comfort, and balance into your body.

CO‑REGULATION

Spending a moment with someone you trust, snuggling with a pet, or listening to a calming voice can help your body feel safe and supported, reminding your system it’s okay to relax and settle.

MOVEMENT

Slow walks, stretching, yoga, or shaking out tension can help release stored energy and signal to your body that it’s safe to relax

SENSORY ENGAGEMENT

Listening to music, creating a quick sketch, lighting a favorite candle, or focusing on a pleasant scent can help move your attention from dysregulation to sensory safety.