Use this worksheet to identify how “fight or flight”, “freeze,” and “rest and digest” states feel in your body and affect your thoughts. By being able to know what state you are in at any given time, you then have the power to move to a more grounded state by following the map to get there. Use this along with the “Breathwork and Sensory Grounding” Worksheet to help you guide your nervous system to be more regulated when you find yourself activated, in distress, or dissociating.
Adapted from Deb Dana’s “Polyvagal Ladder” and map (“The Rhythm of Regulation”)
Use this worksheet to identify how “fight or flight”, “freeze,” and “rest and digest” states feel in your body and affect your thoughts. By being able to know what state you are in at any given time, you then have the power to move to a more grounded state by following the map to get there. Use this along with the “Breathwork and Sensory Grounding” Worksheet to help you guide your nervous system to be more regulated when you find yourself activated, in distress, or dissociating.
Adapted from Deb Dana’s “Polyvagal Ladder” and map (“The Rhythm of Regulation”)