Regulating Movement Menu
A somatic regulation worksheet with calming and energizing movement options and a log of personal movements, when to use them and their effects.
1-page fillable PDF · US Letter (prints on A4) · Somatic · Regulation
- Approach / concern
- Somatic
- Technique
- Somatic · Regulation
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Regulating Movement Menu?
Body-based interventions use movement to regulate arousal: rhythmic and heavy-work movements for hyperarousal, gentle activation for hypoarousal.
Why it works
Sensorimotor psychotherapy uses movement to regulate arousal and build resources (Ogden et al., 2006). Polyvagal-informed frameworks describe matching interventions to states (Porges, 2011).
When to use it
- Anxiety and anger
- Shutdown and low energy
- Kids and teens
- Trauma-informed practice
How to use it in session
- Notice your state.
- Choose matching movement.
- Try for a few minutes.
- Note effects.
- Build a personal menu.
Clinician tips
- Match movement to state.
- Respect physical limits.
- Practise in session.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Why does movement help emotions?
Movement changes physiological arousal, helping shift your nervous system state.
What if I have mobility limits?
Choose seated or gentle options; even hand or breath movements help.
References
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
