Worksheet
Recognize and Regulate Your Activation Responses
This worksheet guides users in recognizing early signs of nervous system activation and understanding physiological responses like muscle tension, heart rate, and changes in energy. It offers practical tools for nervous system regulation and reflection questions to support mental health and a sense of safety and calm.
How to Use This Worksheet
Begin by reviewing the four main activation responses to understand your body’s alarm system and its role in self-protection. Complete the prompts to identify early warning signs for each activation mode: fight, flight, freeze, and fawn. Use regulation strategies, including orientation, awareness of breath, movement, and grounding techniques to support safety and settling. Finally, answer the reflection questions to deepen awareness of patterns and guide ongoing self-regulation practice.
Who This Worksheet Is For
This worksheet is intended for anyone seeking to better understand and regulate their nervous system’s stress responses—including individuals experiencing anxiety, depression, trauma, or physical fatigue, and therapists or loved ones supporting emotional regulation.
Expected Outcomes
- Clarity in recognizing personal activation responses and early warning signs
- Increased skill in applying nervous system regulation tools for self-soothing and calming
- Greater ability to respond mindfully to physiological cues and adapt strategies for different contexts
- Enhanced self-compassion and trust in the body’s protective system, supporting long-term emotional and physical well-being
Related Topics
References
Porges, S. W. (2024). Polyvagal Theory: Current Status, Clinical Applications, and Future Directions. Clinical Neuropsychiatry, 21(3). https://pmc.ncbi.nlm.nih.gov/articles/PMC12302812/
Frequently Asked Questions About Recognize and Regulate Your Activation Responses Resources
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