How to Regulate Your Nervous System
A client handout explaining nervous system states and the window of tolerance, with personal signs and strategies for each state.
1-page fillable PDF · US Letter (prints on A4) · Psychoeducation
- Approach / concern
- Somatic
- Technique
- Psychoeducation
- 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 How to Regulate Your Nervous System?
Nervous system regulation refers to the capacity to notice arousal states and return to an optimal zone. The window of tolerance and polyvagal-informed frameworks describe hyperarousal, optimal arousal and hypoarousal.
Why it works
Siegel (1999) introduced the window of tolerance concept. Polyvagal theory offers a framework for understanding states of safety, mobilization and shutdown (Porges, 2011), though some physiological claims are debated.
When to use it
- Trauma-informed therapy
- Anxiety and panic
- Dissociation and shutdown
- Somatic approaches
How to use it in session
- Explain the three states.
- Identify personal signs.
- Choose strategies for each state.
- Practise in session.
- Track states between sessions.
Clinician tips
- Frame all states as protective.
- Match strategies to state (up-regulate vs down-regulate).
- Pair with the window of tolerance tracker.
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
Is regulation the same as being calm?
No. It’s the ability to move between states and return to balance.
What is the window of tolerance?
The zone of arousal where you can think clearly and feel emotions without being overwhelmed.
References
Siegel, D. J. (1999). The developing mind: Toward a neurobiology of interpersonal experience. Guilford Press.
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.
