3-Minute Self-Regulation Reset

Time needed: 3 minutes (1 minute each)

Setting: When feeling dysregulated/overwhelmed

Purpose: Quick return to regulated state

    Physical Anchor (60 seconds) What: Stop current activity:

    Press feet firmly into ground

    Place one hand on chest, one on belly

    Take 3 breaths counting "4 in, 6 out"

    Feel weight of body being supported

Notice: Where you feel most grounded, how breath changes state, what in body needs attention

Why: Activates vagal response, returns to body, creates immediate safety signal

    State Shifter (60 seconds) What: Name and release:

    Label current state ("I notice I'm...")

    Find where you feel it physically

    Imagine turning down its intensity

    Choose one word for preferred state

Notice: How naming affects intensity, where you can find calm spot, what state feels possible

Why: Reduces emotional overwhelm, enables regulation choice, builds state awareness

    Regulation Anchor (60 seconds) What: Create quick regulation practice:

    Find something blue or green to look at

    Touch something with pleasant texture

    Make gentle humming sound

    Create small rhythmic movement

Notice: Which sense helps regulate fastest, what brings body relief, where you find natural calm

Why: Engages senses for regulation, provides immediate soothing, builds regulation toolkit

Closing: Whisper "I can regulate"

Notice: Shift in activation level

Why: Reinforces regulation capability