Lesson 1

Personal Regulation Protocol

By now, you’ve explored different tools.

Some maybe worked.
Some maybe didn’t.
Some maybe only worked in certain moments.

This is where you get honest.

Your protocol is not a list of everything you should do.
It is a short, clear set of supports that your body actually responds to.

Did any of the breathing techniques outlined in previous modules calm you down? Is EFT the thing that made you feel safe? Did meditation provide regulation?

Identify what really helped in the practices from the other modules and use those techniques for the next sections.


Design Your Protocol

Morning — How You Enter the Day

Before your phone.
Before other people’s needs.
Before urgency takes over.

Ask yourself:

What helps my body feel safe enough to begin?

This might be:

  • Sitting in silence

  • Gentle movement

  • Stepping outside

  • Breathwork

  • Not rushing

  • Dressing intentionally

  • Writing a clear intention

The goal is not perfection.

The goal is:
You do not start your day in survival.


Midday — How You Interrupt the Build-Up

Most dysregulation doesn’t come from one moment.
It comes from accumulation.

Midday is where you intervene.

Ask:

What helps me reset before I reach overwhelm?

This might be:

  • Stepping away for 5 minutes

  • Eating without distraction

  • Getting sunlight

  • Moving your body

  • Pausing between tasks

  • Tapping down some triggers that happened in your morning

This is where you stop the spiral before it begins.


Evening — How You Close the Day

Your body needs a signal that it is safe to power down.

Not scrolling.
Not collapsing.

Closing.

Ask:

What helps my body release the day?

This might be:

  • Lower lighting

  • Gentle stretching

  • Reflection or journaling

  • A consistent wind-down routine

  • Warm bath

  • Soothing playlist

  • Ritual of cooking/eating

This is where you begin to teach your body:

We are allowed to rest.


Acute Support — When You Are Activated

This is your in-the-moment support.

When anxiety spikes.
When you feel overwhelmed.
When you shut down.

Ask:

What actually helps me come back? (remember it’s not about never de-railing it’s about how quickly you can get back on track)

Not theoretically.

Practically.

This might be:

  • Cold water

  • Slowing your breath

  • Leaving the environment

  • Grounding through your senses

  • Speaking to yourself differently

This is not about eliminating activation.

It’s about not getting lost inside of it.

 

Give these a lot of consideration and write out a template.

You will find a printable journal section at the end of this module that will help.

Lesson 2