Which Self-Regulation Technique do you need right now?

Quiz Questions

• 1.
  Which feels most like you right now?

  • A.
    I'm stuck procrastinating, feeling overwhelmed and/or dissociating
  • B.
    I'm always people pleasing, avoiding confrontation and/or feeling responsible for the experience of others.
  • C.
    I'm filled with anxiety, self-isolating when things get uncomfortable and/or avoiding when dysregulation arises.
  • D.
    I'm constantly angry, frustrated, irritable and/or annoyed.
• 2.
  How much time do you have right now to try this technique?

  • A.
    I'm short on time.
  • B.
    I've got plenty of it!
• 3.
  Last but not least, are you in a private space or are you in public?

  • A.
    I'm in private.
  • B.
    I'm in public.

Quiz Outcomes

• 1.
  You're stuck in the Freeze state: Try the 5, 4, 3, 2, 1 Technique

  Based on your answers, a technique specific to the Freeze State would best support you right now.You might be feeling:DissociatedOn autopilot, your body is going through the motions but your mind is not there.You've been procrastinatingFeeling overwhelmed There are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from FreezeHow to do the 5, 4, 3, 2, 1 TechniqueOkay, so 5, 4, 3, 2, 1 is really simple. You can do this one anywhere and you can take as little or as long with it as you would like.🌟 First identify 5 things that you can see in your environment.🌟 Next identify 4 things that you can hear.🌟 Then mentally note 3 things that you can smell.🌟 Notice 2 things you can touch.🌟 Lastly note 1 thing that you can taste.Slowing down to bring our awareness to our senses in this way, helps to ground and orientate us not only to our surroundings but to what we're experiencing in our body, which we can be very disconnected from when we're in this state of freeze or shutdown.This one works well for me and it works quickly. That's why I keep returning to it! You may want to try this strategy in different ways and tune into the version that is most effective for YOUR system.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 2.
  You're stuck in the Freeze state: Try the Temperature Change Technique

  Based on your answers, a technique specific to the Freeze State would best support you right now.You might be feeling:DissociatedOn autopilot, your body is going through the motions but your mind is not there.You've been procrastinatingFeeling overwhelmedThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from FreezeHow to do the Temperature Change TechniqueThe Temperature Change technique can be done with warm or cold exposure, and there are several different strategies that you can use to do this. A few options include:✨ Getting a bowl of cold water and putting ice in it.✨ Dipping your hands into the cold water.✨ Dipping your face into the water.There are a lot of nerve points on the face that connect to the vagus nerve which communicates with the rest and digest (ventral) state of our nervous system. The vagus nerve runs from the top of our head, all the way to the base of our seat, and goes through our vocal cords, our heart, and our lungs and down to our gut.✨ Ice rollers are helpful to rub on your face.✨ Rubbing an ice cube on your face and around your ears. There are lots of nerve points that connect to the vagus nerve around the ear.✨ Open up your fridge or your freezer and lean your face in, exposing that cold air to the nerve points on the face.Putting pressure or cold or warm exposure on our face is supportive in finding a regulated state in the body.✨ Run a cold shower first thing in the morning, even for 30 seconds. That's supportive for getting into your body.✨ Get a cold or warm washcloth or a warm heating pad and put it on your chest or your face.There are many ways to do this. Today I'm going to grab a bag of frozen blueberries because that is one of my go-to's and I'm going to put them on my chest. Pressure on the chest (heart) stimulates the vagus nerve.So go grab any of these things and let's try this one together.🌟 I have my bag of frozen blueberries and I'm going to put it directly on my chest.🌟 Applying a little pressure to the heart, along with the cold temperature stimulates the vagus nerve.🌟 Go ahead and take three big inhales and exhales. 🌟 You can stay here for as long as you'd like.🌟 Check in with yourself.I notice I feel significantly calmer. This one works well for me and it works quickly. That's why I keep returning to it! You may want to try this strategy in different ways and tune into the version that is most effective for YOUR system.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 3.
  You're stuck in the Freeze state: Try Tragus Pull Technique

  Based on your answers, a technique specific to the Freeze State would best support you right now.You might be feeling:DissociatedOn autopilot, your body is going through the motions but your mind is not there.You've been procrastinatingFeeling overwhelmed There are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from Freeze How to do the Tragus Pull TechniqueThe tragus pull is one of my personal favorites. There are a lot of nerve endings around the ear that connect to the vagus nerve so activating the ear, massaging the ear, pulling on the ear- any sort of pressure applied to the ear can be regulating to our system.So let's start by: 🌟 Gently massaging the ear, you can pull it upward and breathe.🌟 Pull it back down.🌟 You could do it on both sides or just one.🌟 You can rub behind your ear. (There are a lot of nerve points behind the ear.)🌟 Next, we're going to grip the tragus, which is this little piece of the ear that you’d push in if you were trying to not listen. Gently grip it and pull it outward. You can even tilt it forward just a little bit.🌟 And breathe while gripping the tragus.🌟 Take three inhales and exhales.🌟 Take your integrating breath.🌟 Orientate to your space.🌟 Scan your body.🌟 And do your assessment tool.I notice I feel significantly calmer. This one works well for me, that's why I keep returning to it. Scan your body and notice how YOU feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 4.
  You're stuck in the Freeze state: Try the Rocking Technique

  Based on your answers, a technique specific to the Freeze State would best support you right now.You might be feeling:DissociatedOn autopilot, your body is going through the motions but your mind is not there.You've been procrastinatingFeeling overwhelmed There are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from FreezeHow to do the Rocking TechniqueRocking is a very natural, intuitive way to self-soothe and regulate our nervous system. As moms with new babies, it's very intuitive to rock to soothe and comfort them. We've had rocking chairs forever because that motion is very calming for our system.So you can do this as simply or as complex as you like.If you have space and privacy, you can sit on the floor and roll up like a ball and rock and roll back and forth.This is something that you could do standing in line at the grocery store, cooking dinner, sitting at your desk.You can really do it in any position- just pay attention to what actually feels good to your body.I'm going to start by rocking in my chair.🌟 Notice if you like it better side to side. Or if you like it forwards and backward.🌟 Another thing I like to do when I'm rocking is hug myself, put some pressure on my body, and give myself a little self-love.🌟 I have my feet grounded on the floor- noticing that sensation.🌟 And just allowing my body to move intuitively in the way that it wants to.🌟 You could do this for as long or short as you want.🌟 Practice paying attention to your body and how it's responding to this motion.So often we can worry about, are we doing it right? Or should this go on the list? I want to give your mind permission to just be in this moment and trust yourself. ❤️For me, I can feel my nervous system starting to thaw out and come online, to come back into my body, to feel more grounded. Without even doing an assessment tool, I can feel that. So for me, this is a high payoff for my nervous system.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 5.
  You're stuck in the Fawn state: Try the Towel Twist Technique

  Based on your answers, a technique specific to the Fawn State is what would best support you right now.When we're in the state of fawn it is going to look like:People pleasingPacifying or placating to avoid confrontationLack of boundaries and merging with other people and what they want and need from usAbandoning ourselves and our own needs and desiresFeeling responsible for the experiences of other people while ignoring our own needsThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fawn StateHow to do the Towel Twist Technique🌟 We're going to start this tool by thinking about a time when we felt our boundaries were crossed. When perhaps we felt angry, annoyed, irritated, or offended and maybe we didn't speak up or say anything and we held it in.🌟 I want you to tap into a moment like that. Nothing that is too heated for you, but something that's a five or six. Go ahead and think of your moment. And then I want you to go grab a towel.🌟 Once you have your towel and your memory, go ahead and settle into that memory.🌟 We're going to twist up our towel as tightly as we can until we begin to feel our muscles tense and tremble.🌟 Thinking of the moment that made you mad. 🌟 And breathe.🌟 And then release and soften.Some signs that this is working and you're releasing adrenaline and cortisol:Tingling in your hands.Coolness in your limbs.You might feel a lift in your posture.A big exhale or a sigh of relief.You may feel a bit more mental clarity or presence.Or a shift in your emotional mood.However, it's important to note that you're not doing it wrong if you have a different experience. ❤️ This one works well for me. That's why I keep returning to it! Tune into yourself and check in to see if this one is effective for YOUR system.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 6.
  You're stuck in the Fawn state: Try the Pillow Squeeze Technique

  Based on your answers, a technique specific to the Fawn State is what would best support you right now.When we're in the state of fawn it is going to look like:People pleasingPacifying or placating to avoid confrontationLack of boundaries and merging with other people and what they want and need from usAbandoning ourselves and our own needs and desiresFeeling responsible for the experiences of other people while ignoring our own needsThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fawn StateHow to do the Pillow Squeeze Technique🌟 First, go grab yourself a pillow.🌟 Think of a time when a boundary was crossed and you felt annoyed, irritated, or angry.🌟 Settle into that memory, and use one of the two techniques shown above to squeeze your pillow and tense your muscles.🌟 Squeeze as hard as you can until you feel your muscles tense and start to tremble.🌟 Breathe.🌟 Release.This one works well for me and it works quickly. That's why I keep returning to it! You may want to try this strategy in different ways and tune into the version that is most effective for YOUR system.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 7.
  You're stuck in the Fawn state: Try the Hand Clasp Technique

  Based on your answers, a technique specific to the Fawn State is what would best support you right now.When we're in the state of fawn it is going to look like:People pleasingPacifying or placating to avoid confrontationLack of boundaries and merging with other people and what they want and need from usAbandoning ourselves and our own needs and desiresFeeling responsible for the experiences of other people while ignoring our own needsThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do.PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fawn StateHow to do the Hand Clasp Technique🌟 Tap into a memory when you felt a boundary was crossed and you wish you would have spoken up.🌟 Put your hands in a ball, as shown above, and pull your hands apart as hard as you can until your muscles begin to tremble and shake.🌟 Breathe.🌟 Hold onto your memory that irritated you.🌟 Feel your muscles tightening and trembling through this.🌟 Release.A few signs it might be working:Tingling in your handsLightnessCoolnessA lifted postureA yawnA big exhaleAll of these are signs that we are releasing adrenaline and cortisol that are stuck in our body when we have a thwarted anger response. That said, it's important to note that you're not doing it wrong if you have a different experience. ❤️ For me, I feel more mental clarity and presence. I can feel that shift in my body, even without doing the assessment tool. Check in with yourself and write it down if this one works for YOU. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 8.
  You're stuck in the Fawn state: Try the Posture Rebound Technique

  Based on your answers, a technique specific to the Fawn State is what would best support you right now.When we're in the state of fawn it is going to look like:People pleasingPacifying or placating to avoid confrontationLack of boundaries and merging with other people and what they want and need from usAbandoning ourselves and our own needs and desiresFeeling responsible for the experiences of other people while ignoring our own needsThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fawn StateHow to do the Posture Rebound Technique🌟 Think of a time when you felt that a boundary was crossed or you were mad, annoyed, irritated, and perhaps you didn't speak up.🌟 Sit on the edge of your seat with your feet planted on the ground and allow your head to drop forward and your spine to roll down vertebrae by vertebrae in a collapsed position while you recall that time.🌟 Breathe.🌟 Roll up one vertebrae at a time. Stacking your spine back in an upright position.🌟 Rolling your shoulders back.🌟 Lifting your head up tall into what we call a defense orientating posture or a fight posture.🌟 Breathe.🌟 Notice, if you feel a sense of power. Imagine, setting your boundaries, saying what you wanted to say. Advocating for yourself. Shoulders back chest puffed out.🌟 Tune in, do you feel a shift in your emotions, your thoughts, or in the way that you feel?Connect with your body and notice how your nervous system is responding. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 9.
  You're stuck in the Flight state: Try the Heel Drops Technique

  Based on your answers, a technique specific to the Flight State is what would best support you right now.When we're in the state of flight, this often looks like:AnxietyWorryPanicFearHypervigilanceWe want to flee, run away, and avoid confrontationThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Flight StateHow to do the Heel Drops TechniqueYou can do this sitting or standing. It's like a calf raise where we're going to raise our heels and then drop them with a thud onto the ground.🌟 Before we begin, feel free to apply your assessment tool and check in with your body.🌟 Take an integrating breath.🌟 Let's start by thinking of a time when we felt anxious.🌟 Remember, nothing too traumatic. But something in the recent past that caused you some anxiety.🌟 Once you have your moment, your memory, your thought, we're going to take a breath, raise up on our heels, and drop quickly so they make a thud sound on the ground.🌟 We're going to do this for about one minute together.🌟 Go ahead. Raise your calves and drop. Keeping your moment in your mind when you felt anxious.🌟 You want to do this until you feel your heart racing.🌟 Check in.A few signs it's working:Tingling in your feet.Possibly some coolness.Greater awareness of your environment.These are just some of the signs that you're releasing trapped adrenaline and cortisol. It's important to note that you're not doing it wrong if you have a different experience. ❤️ If you'd like a little more activation for me standing up provides a bit more of a release, so you can also do it standing.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 10.
  You're stuck in the Flight state: Try the Tense + Relax Sequence Technique

  Based on your answers, a technique specific to the Flight State is what would best support you right now.When we're in the state of flight, this often looks like:AnxietyWorryPanicFearHypervigilanceWe want to flee, run away, and avoid confrontationThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Flight StateHow to do the Tense + Relax Sequence TechniqueWhen we're in the state of flight or anxiety, we can tend to grip or brace and have a lot of tension in certain muscles. Today we're going to lean into those places that are holding tension and release some of that stuck energy.🌟 Let's start by taking an integrating breath.🌟 Tune into your body.🌟 Notice if you have any spots that feel tense or sore. Or if not in this moment, where do you tend to experience a lot of bracing and tension in your body?🌟 We're going to lean into this and squeeze tighter into those areas that feel tense.🌟 Take a breath.🌟 Tense and squeeze those muscles.🌟 Maybe you have some burning or you might shake or tremble.🌟 Remember, that's a good thing. We're releasing adrenaline and cortisol when we do this.🌟 Release with a big exhale.A few signs your body is releasing what is stuck:TremblingCoolness down the armsTingling in the handsThese are just some of the signs that you're releasing that trapped adrenaline and cortisol. It's important to note that you're not doing it wrong if you have a different experience. ❤️ Do this as many times as you would like, identifying areas in the body where you tend to hold stuck tension, lean into it, express it, and then integrate back into your body, noticing how you feel now and always ending on a grounding resource (something that feels calming in your environment or a pleasant memory or thought).I hope this helps. Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 11.
  You're stuck in the Flight state: Try the Heel Pushes + Heels Up Techniques

  Based on your answers, a technique specific to the Flight State is what would best support you right now.When we're in the state of flight, this often looks like:AnxietyWorryPanicFearHypervigilanceWe want to flee, run away, and avoid confrontationThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Flight StateHow to do the Heel Pushes + Heel Ups TechniquesHeel PushesThis one, you can do seated.🌟 We're going to start with a time that we felt anxious- find your memory.🌟 Notice what sensations are coming up.🌟 Starting with your right leg, you're going to push your foot into the ground, putting as much pressure on the ground as possible. 🌟 You should feel this gripping or bracing in your quad, up into your hips and your glutes.🌟 Keep your anxious moment at the forefront of your mind.🌟 You might feel some trembling or shaking, that's a good sign- it means you're releasing some of that adrenaline and cortisol.🌟 Release and breathe.🌟 Repeat this same process with your left foot.🌟 Once you have completed both sides orientate to your space. 🌟 Find something that feels grounding. A resource for you, whether it's a thought, a person, or something in the room that brings you back to your center and feeling safe.Some signs (but not all) that this technique is working for you:Posture shiftShoulders setting backFeeling a bit clearerBreathing more deeplySome coolness in your feetTinglingFeeling lighter in your body.These are just some of the signs that you're releasing that trapped adrenaline and cortisol. That said, it's important to note that you're not doing it wrong if you have a different experience. ❤️ Heels UpThis is another one that you can do sitting down.When we're in the flight response, that flee response, we tend to want to propel forward- like we’re running away. Getting up on our toes, we're going to go towards the activation, towards the state of the nervous system to release the cycle.In this exercise, we're going to activate our calf muscles while we're on our toes in that propelled forward position.🌟 Getting up on your toes, we're going to take three short inhales, while our calves are up and tense. 🌟 Grip the muscles in your calves.🌟 And release.🌟 Take an integrating breath.🌟 Notice the sensations you feel in your body.🌟 End by finding an internal or external resource, something that helps you feel calm and grounded either within your environment or a memory or a person you can think of.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 12.
  You're stuck in the Flight state: Try the Visualization Technique

  Based on your answers, a technique specific to the Flight State is what would best support you right now.When we're in the state of flight, this often looks like:AnxietyWorryPanicFearHypervigilanceWe want to flee, run away, and avoid confrontationThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Flight StateHow to do the Visualization TechniqueToday we're going to be walking through how we can apply visualization when we're in the state of flight when we're feeling anxious.🌟 Think of an animal that you feel is good at escaping. This might be a lizard because it can dart away quickly, maybe it's a rabbit, a leopard, or a cheetah.🌟 Select an animal that feels comforting and that you feel is good at escaping and getting out of situations quickly.🌟 Once you have your animal in mind, recall a memory, a moment when you felt anxious.🌟 Imagine what would it feel like to be that animal.🌟 Visualize, what that animal would do in this moment.🌟 How would it feel to be that animal?🌟 Tune into your body, and notice what shifts you feel.🌟 Now come back to your current environment, orientating to your space, grounding into the present moment.Identifying an anxiety animal is a great one to do with kids too!Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 13.
  You're stuck in the Fight state: Try the Clenched Jaw Technique

  Based on your answers, a technique specific to the Fight State is what would best support you right now.You might be feeling:AnnoyedIrritatedAngryFrustratedThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fight StateHow to do the Clenched Jaw TechniqueWe can carry a lot of anger and aggression in our jaw, especially when we have a suppressed fight response. This tool is a healthy way to slowly release some of that anger.🌟 Think of a moment you found frustrating, irritating, or annoying in the recent past, nothing too traumatic, but something that has bothered you.🌟 Once you've thought of your moment, you're going to clench your jaw for about five seconds.🌟 And release.🌟 Allow your jaw to open. Maybe your tongue rests at the bottom of your mouth and your face softens.🌟 Orientate to your space and notice some things in your environment. 🌟 Find a safe resource (ie sunlight coming in through the window, your pet in the room).🌟 Now you're going to pendulate back to that moment that you found distressing, annoying, or irritating. Once you find that moment again, you're going to clench the jaw for five more seconds.🌟 And then release. Letting out an exhale. 🌟 You may want to massage your jaw. Notice how you feel.🌟 You're going to end with finding a resource in the room, something that feels good to your system. Whenever we're activating our system like this and allowing our nervous system to go into that anger and fight feeling, we want to end by coming back to finding safety in the body by finding a resource. A resource is something that feels good, either internally in the form of a memory or a thought or externally in something that brings you a sense of calm and safety in your environment.This is also a great one to share with your kids.Providing kids with tools to release their anger and frustration in healthy ways, letting them know that it's safe to feel their feelings, and providing tangible steps for them to discharge those feelings is incredibly supportive.As you’re going through this stuff for yourself, you can teach your kids, these things too. It's a great thing to do together!Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 14.
  You're stuck in the Fight state: Try the Wall Pushes Technique

  Based on your answers, a technique specific to the Fight State is what would best support you right now.You might be feeling:AnnoyedIrritatedAngryFrustratedThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fight StateHow to do the Wall Pushes Technique🌟 Take a deep breath and think of a moment when you felt frustrated or angry.🌟 You're going to find a wall and stand at about a 45-degree angle, putting your hands on the wall.🌟 Positioning yourself diagonally against the wall, push with your hands and arms for about 10 seconds.🌟 Try to push the wall away from you with as much pressure as you can, activating the muscles in your arms.🌟 And release.🌟 Take an integrating breath. You might need to shake it out.Notice, what movement does your body want to do right now?Does it want to sway?Does it want to rock? Does it want to yawn?Does it want to stretch?You can repeat this as many times as you would like, but remember, you're going to want to find a resource that feels good to you when you're done so that you can feel centered and connected at the end.A resource is something that feels good, either internally in the form of a memory or a thought or externally in something that brings you a sense of calm and safety in your environment.This practice builds the capacity to be with our anger because we're pendulating back and forth between finding safety and being with the feelings of frustration and anger in our bodies. The more we can go back and forth in this way, the more we build capacity within our nervous system to be with the things that are uncomfortable.Give this one a try, and tune in. Does this one feel effective for your nervous system? If so, write it down, so that you have it to go to when you need it. Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 15.
  You're stuck in the Fight state: Try the Air Scream Technique

  Based on your answers, a technique specific to the Fight State is what would best support you right now.You might be feeling:AnnoyedIrritatedAngryFrustratedThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fight StateHow to do the Air Scream TechniqueWe process and discharge anger within our bodies by doing it in slow titrated (very tiny) steps. The Air Scream is just how it sounds! Let's do it together...🌟 Think about a moment recently when you found yourself feeling annoyed, angry, irritable, frustrated, or defensive.🌟 Keep that thought or memory in your mind.🌟 We're going to do this technique two times together and you're going to scream, but without fully releasing and activating your vocal cords (ie letting out much sound).🌟 And breathe. Notice, that I am letting out a little bit of sound, but not much.🌟 You can now orientate to your space and find a resource in the room that feels calming to you.🌟 When you're ready, you're going to think of that irritating thought, that moment that made you mad and you're going to do a second air scream together. Ready. Go.🌟 Take a couple of integrating breaths and check in with your body. 🌟 End with finding a resource.At the end of these, we don't want to leave our system in that activated state. We always want to end with a resource that feels safe for our bodies.A resource is something that feels good, either internally in the form of a memory or a thought or externally in something that brings you a sense of calm and safety in your environment.When we can metabolize our anger in these small titrated (very slow) ways without overwhelming ourselves or getting flooded by the emotion, it allows us to release the trapped energy in our body in a much more lasting and comfortable way.Give it a try, you might want to consider sharing this one with your kids too! ❤️Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️
• 16.
  You're stuck in the Fight state: Try the Clenched Fists Technique

  Based on your answers, a technique specific to the Fight State is what would best support you right now.You might be feeling:AnnoyedIrritatedAngryFrustratedThere are 1 of 5 states your nervous system could be in:According to the nervous system ladder from Polyvagal Theory:1. At the top is the Ventral Vagal or Connected State.This is where we feel happy, rested, hopeful, creative, social, present, playful, at peace and content. We feel SAFE.2. Then there’s the Sympathetic State or Fight or Flight.This is where we can feel anxious, nervous, afraid, or irritable with an increased heart rate. We perceive DANGER.Freeze + Fawn are blended states of sympathetic + dorsal3. Lastly there’s the Dorsal Vagal or Shutdown State.This is where we feel disconnected, shutdown, numb, immobilized, or frozen. We perceive LIFE THREAT.Understanding these states has been a reframe for me.Because now, not only am I aware of what state my nervous system is in but I also have specific tools within my "self-regulation toolbox" that I can pull out to support my system through it.This is such a personal journey so knowing:The tools YOU need when you’re stuck in each state (fight, flight, freeze, or fawn) is crucial.Knowing how to meet yourself in these places will help you get your body back to feeling safe AND increase your capacity to fluidly move in and out of these states- as our nervous systems are designed to do. PLUS, doing this work for yourself first will allow you to better support your kids through these experiences too.When we heal the mom, we heal the kid. It starts with us. Mothers are the root.Here's a technique to get you unstuck from the Fight StateHow to do the Clenched Fists Technique🌟 Think of that moment when you felt angry, frustrated, irritated, or annoyed. Something, that's not too activating but that definitely left you feeling frustrated.🌟 Once you have that moment in your mind, you're going to start by clenching your fists together. 🌟 Squeeze your fists as hard as you can, you might start to tremble a little bit or feel your muscles and arms start to shake. 🌟 Do this for a few seconds and then release.🌟 Allow your hands to relax.🌟 Rest your palms on the tops of your legs.🌟 Notice how your hands feel.🌟 Find a resource in the room that feels safe to your body, orientating yourself to your surroundings. 🌟 Let's do it together one more time.🌟 End by finding your internal resource (a positive thought or memory) or external resource (something comforting in your environment). Some possible signs you're discharging adrenaline and cortisol:Your posture begins risingTingling in your handsRockingYawning✨ These are just a few possibilities. You're not doing it wrong if you have a different experience. ❤️ You can repeat this as many times as you would like, but remember, you're going to want to find a resource that feels good to you when you're done so that you can feel centered and connected at the end.A resource is something that feels good, either internally in the form of a memory or a thought or externally in something that brings you a sense of calm and safety in your environment.✨ Remember to end on a note where you feel grounded in your body.Scan your body and notice how you feel. Is this an effective one for you? If so, write it down, so that you have it to go to when you need it. Not your favorite, or if you'd like to explore more, you can check out other options below!👇🏼AND if you'd like to dive deeper and have access to more tools to regulate yourself in every state of the nervous system you're going to love our membership program for ADHD moms. Here I support you in shifting from overwhelmed and triggered to grounded, in control, and proud of how you show up by building out your personalized self-regulation toolkit! ⬇️