Regulation and recovery tools

What people are struggling with

Feeling stuck in stress or shutdown
Knowing what to do intellectually but not feeling better
Tools that work sometimes but not consistently
Difficulty calming the body once activated
Confusion about which tools to use and when

What’s actually happening

The nervous system needs state-specific support.
Different states require different tools.
Regulation is about signaling safety, not control.
Recovery happens when effort decreases, not increases.
Consistency matters more than technique variety.

Quick self-check

Your body feels tense or braced most of the day.
You rely on willpower to calm yourself.
You try multiple tools without relief.
You feel better briefly, then rebound.
If several apply, regulation needs simplification.

Core regulation tools

Breath-based regulation
Long exhales to support downshift.
Gentle nasal breathing at rest.
Slow pace over depth or force.

Orientation and safety cues
Looking around the environment.
Noticing neutral or pleasant details.
Letting the eyes move without focus.

Physical grounding
Feet on the floor.
Back against a surface.
Hands resting on the body.

Movement-based regulation
Slow walking.
Gentle stretching.
Rhythmic, low-effort motion.

Sensory regulation
Warmth, softness, or steady pressure.
Reducing noise and visual clutter.
Simple, predictable input.

Recovery tools that help

Sleep and consistent rest timing
Non-sleep deep rest
Short breaks without stimulation
Time outdoors
Reducing inputs instead of adding practices

Recovery restores capacity so regulation can work again.

Common mistakes

Using tools too intensely.
Staying in the head while regulating the body.
Practicing only during crisis.
Ignoring rest in favor of techniques.
Chasing the “right” method instead of building rhythm.

When tools aren’t helping

When the body feels more agitated.
When dissociation increases.
When exhaustion deepens.
When clarity decreases.

At that point, stop techniques and return to rest and simplicity.

Simple daily rhythm

Morning: Light breath or orientation.
Midday: Brief grounding or movement reset.
Evening: Reduce stimulation and pace.
Night: Comfort over technique.

Small, steady inputs create lasting regulation.

Related topics

Nervous system regulation
Grounding and stabilization
Signs of overload and imbalance
Sleep, rest, and recovery

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