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The Complete Nervous System Workbook
Regulate and Thrive
Calm Your Nervous System, Break the Anxiety-Stress Cycle, and Build a Regulated Life With Polyvagal Science and Somatic Tools
12 chapters · 7 worksheets · nervous system state quiz · 5-minute reset toolkit · PDF + ePub
PDF + Kindle ePub · 7 worksheets included · Instant download · 30-day money-back guarantee
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The 30-Day Regulation System
Regulate and Thrive
Calm Your Nervous System and Break the Anxiety Cycle
12 Chapters + 7 Worksheets
Cara Sinclair · ebookdev.com · 2026
What you get
12 chapters built around Polyvagal Theory and somatic neuroscience — plus 7 worksheets, a 30-day regulation plan, and a toolkit for calming your nervous system in 5 minutes or less.
Why Willpower Fails Anxious People
The 3 reasons mindset advice does not work for a dysregulated nervous system — and what this workbook does differently: a state quiz, somatic tools, and a 30-day regulation plan.
Polyvagal Theory Explained
The autonomic ladder: ventral vagal (safe and social), sympathetic (fight-or-flight), and dorsal vagal (freeze and shutdown). How your nervous system makes decisions before your conscious mind does.
Know Your Nervous System State
A 10-question self-assessment to identify your dominant state: Activated Sympathetic, Collapsed Dorsal, or Regulated Ventral. Your baseline shapes every tool that follows.
The 5-Minute Reset Toolkit
7 evidence-based regulation techniques under 5 minutes: physiological sigh, extended exhale breathing, cold water reset, bilateral tapping, shake-and-discharge, humming, and the orienting response.
Morning Regulation Rituals
How your first 30 minutes set your nervous system tone for the day. Three morning regulation stacks: high-activation, low-energy, and time-limited. The 10-minute minimum viable routine.
Triggers and Trauma Responses
The difference between a trigger and a threat. How unresolved trauma creates nervous system hypersensitivity. The Trigger Map exercise and how to work with triggers without being ruled by them.
Somatic Exercises for Stress Relief
Body-based regulation techniques: progressive muscle relaxation, body scanning, somatic shaking, movement-based discharge, and yoga nidra. When to use each and why they work.
Relationships and Co-Regulation
How nervous systems sync and what co-regulation actually means. How to use safe relationships as a regulation resource. Setting boundaries from a regulated state, not a reactive one.
Anxiety, Overwhelm, and Freeze
The nervous system signatures of anxiety (sympathetic), overwhelm (sympathetic peak), and freeze (dorsal). A different protocol for each state. Why calming down does not work for freeze.
Building Your Safe Haven
Environmental regulation: how physical spaces, sensory inputs, and daily rhythms shape your nervous system baseline. Designing your home, work, and digital environment for regulation.
Your 30-Day Regulation Blueprint
Week-by-week plan from awareness to habit. Daily regulation micro-practices (5 to 10 minutes). Weekly check-in template. Troubleshooting guide for dysregulation setbacks.
A Regulated Life by Design
The long game: how daily regulation practices change your nervous system baseline over months. The Quarterly Nervous System Audit. How to sustain regulation through periods of high stress.
What makes this different
Most anxiety books teach you to think differently. This one teaches you to feel differently — by working directly with your nervous system using somatic tools rooted in Polyvagal science.
Nervous system state quiz
A 10-question self-assessment identifies your dominant state and routes you to the right tools and entry point.
5-minute reset toolkit
7 evidence-based techniques you can use anywhere, in 5 minutes or less, to shift your nervous system state.
Polyvagal science explained
Chapter 2 covers Polyvagal Theory in plain English, without jargon. Understand why your body responds the way it does.
Somatic, not just cognitive
Breathing, movement, body scanning, and somatic shaking — tools that work on the body, not just the mind.
7 embedded worksheets
Nervous System State Quiz, Reset Toolkit, Morning Stack, Trigger Map, Anxiety Protocol, 30-Day Tracker, and Quarterly Audit — all in the PDF.
30-day regulation plan
A complete week-by-week plan with daily micro-practices, weekly check-ins, and a troubleshooting guide for setbacks.
Read Chapter 1 free
Download the first chapter before you decide. No email required.
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One flat price. PDF + ePub + 7 worksheets + 30-day plan. Instant download. 30-day guarantee.
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