Free resources from Stabilise
Two free guides to settle your nervous system
One to help you recognise what dysregulation actually looks like, one to bring you back down in under 90 seconds. Both rooted in polyvagal theory, and written for people who are tired of being told to just calm down.
Guide one
5 Signs Your Nervous System Is Dysregulated
And what to do about each one.
Dysregulation rarely announces itself. It shows up as tension you have stopped noticing, rest that does not land, and reactions that feel too big for the moment. Five signs, and something practical to do about each one.
You are always braced for something
Even in calm moments, a background hum of tension is running. Shoulders up, jaw tight, waiting for something to go wrong. This is hypervigilance, and it is exhausting.
Rest does not feel restful
You are on the couch, technically not doing anything, and your mind is still running. Real rest requires a felt sense of safety. If the system does not register safe, it will not allow it.
Your reactions feel bigger than the situation
Someone says something mildly critical and you feel devastated. A small change to plans sends you into a spiral. Old patterns get activated by current triggers that resemble something from the past.
You feel numb, flat, or disconnected
Going through the motions. Things that used to interest you do not. This is the shut-down end of the nervous system spectrum, often mistaken for laziness or depression.
You are exhausted but cannot switch off
Running on empty but unable to stop. Lying awake even when bone tired. Stress hormones still running even when the body has no more to give.
Guide two
The 90-Second Reset
What to do the moment your body says no.
When your body flips into alarm, you cannot think your way calm. So you send it a signal it already understands, through the breath, the body, and the eyes. Five resets, each one under two minutes, plus a fillable page to decide now which one you will reach for.
First, find your rung
Three broad states, and how to tell which one you are in. You cannot pick the right tool until you know that, so this is where it starts.
The Physiological Sigh
A double inhale and a long, slow exhale. The fastest way to tell your heart to slow down, and it works in one breath without anyone noticing.
The Body Anchor
For the thought spiral. You cannot be fully lost in thought and fully in your body at once, so you drop underneath the thoughts into sensation.
Panoramic Vision
For overwhelm. Stress narrows your eyes into tunnel focus, which keeps the alarm on. Widening your gaze does the reverse.
Name It To Tame It
For a strong surge of feeling. Putting it into words turns the volume down, and reminds you that you are the one noticing the wave.
About the author
Written by Leah, PACFA Registered Clinical Counsellor and ICF Accredited Coach based in Carlton, Melbourne.
Leah works with individuals and couples navigating anxiety, burnout, life transitions, and relationship patterns. Sessions are available in person in Carlton and online worldwide.
Ready to go further?
Get the guides, then book a call.
The guides are a starting point. If you recognise yourself in more than one sign, a 15-minute discovery call is the lowest-risk next step.