Nervous System Regulation Tracker

Nervous System Regulation Tracker

Nervous System Regulation Tracker

Daily Self-Observation

Nervous System Regulation Tracker

Notice what happens in your body, emotions, thoughts, and behavior. Track what shifts your state and what helps you return to greater steadiness.

1 What was happening?

What was happening immediately before you noticed a shift?

2 What state was I in?

Primary state
Intensity How strong was the response?

3 What did I notice in my body?

Body signals

4 What was happening emotionally?

Emotional signals

5 What helped me regulate?

Tools or actions I used
Before regulation
After regulation

6 What did I learn?

The purpose of tracking is to notice patterns over time, not to judge the response.
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