Are you usually in fight (anxious, reactive)? Flight (avoidant, scattered)? Freeze (numb, disconnected)? Which state do you default to?

What triggers your nervous system into overdrive? Certain people? Situations? Emotions? Map your specific triggers.

What calms you? Cold water? Breathing? Movement? Sound? Taste? Build your personal nervous system reset toolkit.

Try humming, gargling water, or neck stretches for 2-3 minutes. These activate your vagus nerve. How does your body respond?

5-4-3-2-1 technique: Notice 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. Ground yourself now.

Practice slowing down. Walk slower. Eat slower. Breathe slower. What changes when you pace yourself?

Your nervous system is starting to calm. What does calm feel like? Safety? Stillness? Presence? Describe it.