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The Regulated Nervous System: Stress Regulation and Self-Regulation of the Nervous System - Softcover
Inhaltsangabe
Your body is stuck in alarm mode. Here's how to switch it back to safe.
Racing heart. Shallow breathing. A mind that won't quiet down even when nothing is "wrong." If willpower alone hasn't worked, that's not a character flaw - it's your nervous system doing exactly what it learned to do under stress.
The Regulated Nervous System is a practical, polyvagal-theory-based guide to understanding and retraining your body's stress response - not through vague advice, but through 40 concrete, step-by-step protocols you can start using today.
Inside, you'll learn how to:
- Recognize your nervous system states in under 60 seconds and respond with the right technique, not guesswork
- Use breathing, grounding, and orientation protocols to shift out of alarm and into safety
- Calm panic attacks in 10 minutes with a clear, repeatable emergency protocol
- Work with trauma triggers through safe, dosed titration instead of overwhelm
- Regulate sleep, blood sugar, gut health, and inflammation as nervous-system levers, not separate problems
- Set boundaries, ask for co-regulation, and rebuild resilience without burning out again
- Use HRV biofeedback, cold exposure, and a 4-week resilience cycle to train lasting stability
- Recover from setbacks with a relapse-repair protocol built for real life, not perfect days
Each chapter gives you the "why" in plain language, then a clear protocol with exact timing, frequency, and troubleshooting - so you're never left wondering what to actually do in the moment.
Whether you're dealing with chronic stress, anxiety, panic attacks, trauma responses, chronic pain, migraines, IBS, or simply the sense that your body never fully relaxes, this book gives you a science-informed map back to regulation - one small, repeatable step at a time.
Includes a full glossary of every named protocol and model in the book for quick reference.
Your nervous system can learn a new pattern. This book shows you how, one protocol at a time.
Scroll up and click "Buy Now" to start regulating your nervous system today.
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The Regulated Nervous System: Stress Regulation and Self-Regulation of the Nervous System
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The Regulated Nervous System
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The Regulated Nervous System (Paperback)
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Paperback. Zustand: new. Paperback. Stress isn't a character flaw. It's your nervous system doing exactly what it learned to do - and that means it can also learn something new. The Regulated Nervous System is a practical, evidence-informed guide to understanding and working with your body's stress response. Instead of generic advice to "just relax," you get 40 structured chapters, each built around one concrete tool: what it is, why it works, step-by-step instructions with clear timing, and what to do when it doesn't click right away. WHAT YOU GET- A clear framework for recognizing nervous system states in under 60 seconds- Breathing, movement, and orientation protocols with exact timing and progression- Nutrition, sleep, and lifestyle levers that support regulation from the body up- Cognitive and emotional tools for alarm thoughts, rumination, and boundaries- Dedicated protocols for panic attacks, trauma triggers, freeze states, and relapse- A 4-week resilience training plan to build lasting stability ALL 40 CHAPTERS1. Understanding the Stress System: Polyvagal Basics2. Learning to Recognize Nervous System Conditions3. Interoception Training for Safe Signals4. Breathing Pattern: Resonance Instead of Effort5. Somatic Pendulum Movements in Stress6. Orientation: View, Space, and Security7. Reduce Muscle Tone with Relaxation Sequences8. Vagus-Friendly Movement: Walking and Swinging9. Reduce Sleep Pressure with Evening Routines10. Light, Timing and Melatonin Environment11. Caffeine and Alcohol: Effects on the Nervous System12. Anti-Inflammatory Diet for the Stress Axis13. Blood Sugar Stability Against Inner Alarmism14. Use Hydration and Electrolytes Correctly15. Micronutrients: Magnesium & Co., Pragmatically16. Gut-Brain Axis: Use Probiotics Effectively17. Self-Talk in Response to Alarm Thoughts18. Cognitive Defusion Instead of Rumination Loops19. Value-Based Mini-Goals in Moments of Stress20. Setting Boundaries Without a Nervous System Backlash21. Social Co-Regulation: Accepting Help22. Self-Soothing with a 5-4-3-2-1 Reset23. Body Orientation: Grounding and Pressure Points24. Heat Regulation: Heat, Breath, and Distance25. Fear of Falling Asleep: Safety Ritual26. Panic Attacks: Emergency Plan in 10 Minutes27. Trauma Trigger: Dosage and Titration28. Bonding and Security: "The Trust Bundle"29. "The Great Escape" Get Out of the Freeze30. Exhaustion and Burnout: Regeneration Triage31. Chronic Pain: Nervous System Decoupling32. Migraine and Stress: Trigger and Breathing Protocol33. Irritable Bowel Syndrome (IBS): Stress-Friendly Digestive Routines34. Autoimmunity and Inflammation: Smartly Managing Burden35. ADHD-Like Restlessness: Executive Regulation36. Intrusive Thoughts and Pressure: ACT-Like Decoupling37. Cycle: Use Heart Rate, HRV, and Biofeedback38. Cold Exposure and Warmth: Contrast for Regulation39. Resilience Training: Weekly Plan for Self-Regulation40. Relapse Management: When Regulation Doesn't Work HOW IT WORKSEvery chapter follows the same clear structure: what's happening in your body, a concrete protocol with realistic timing and progression, real-life examples, common pitfalls with fixes, and clear signals for when to seek professional support. Nothing here replaces medical or psychotherapeutic care - it's a practical toolkit to use alongside it. WHO THIS BOOK IS FORFor anyone who feels stress in their body more than they can explain in words - people managing chronic stress, sleep issues, panic, trauma responses, or simply the sense that their system stays "switched on" too often. No prior knowledge of nervous system sci Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability. Bestandsnummer des Verkäufers 9798190532944
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The Regulated Nervous System : Stress Regulation and Self-Regulation of the Nervous System
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Taschenbuch. Zustand: Neu. Neuware. Bestandsnummer des Verkäufers 9798190532944
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