How to Heal Your Nervous System: Guide and Practices

Description

Lion, turtle or cat: find out which one you live in

Your heart races on a quiet Sunday with no threat in sight. You have read about the fight-or-flight response. Nobody showed you how to get out of it.

This 97-page interactive guide explains the nervous system through three states, the lion (fight or flight), the turtle (freeze) and the cat (safety and connection), and helps you find your home state. Checklists, a false-alarm diary and a window-of-tolerance map show you where you get stuck. The second half is practice: regulation exercises, healthy ways to release fight-or-flight energy, and a plan for breaking the cycle.

Inside this guide

• What the nervous system is, how it works and what it does
• The three states: the lion, the turtle and the cat
• Lion, turtle or cat: which is your home animal
• The ladder of dysregulation and getting stuck
• The window of tolerance: reaching your ceiling, expanding or shrinking it
• Adaptations and mitigations
• Fight or flight: evolutionary history, benefits, struggles, checklist
• False alarm diary and real danger versus false alarms
• Build your own anterior cingulate cortex
• Breaking the cycle and healthy ways to expel fight-or-flight energy
• Regulation exercises: safety mantra, deep lumbar stretch and more

PDF, 97 pages. Print at home or fill in on screen. Instant download after payment.

This workbook is an educational resource. It does not replace therapy, medical care or crisis support. If you feel unsafe, contact your GP, NHS 111 or your local emergency services.