6Chapter 2: Your Window of Tolerance
87Part E: Personal Channeling Plan
7Part A: Identifying Your Optimal Zone
88Day chosen: _______
8Part B: Recognizing Hyperarousal
89Step 1 - Worry Collection (throughout the day): When worries arise outside your window:
9Part C: Recognizing Hypoarousal
90Step 2 - Worry Processing (during your window):
10Chapter 3: PTSD and Complex Trauma Through a Polyvagal Lens
91Step 3 - Worry Closure:
11Part A: Classic PTSD Symptoms
92Chapter 10: Healing Freeze and Dissociation
12Part B: Additional Complex PTSD Symptoms
93Step 1: Environmental Orientation Without moving, notice:
13Part B: Nervous System Pattern Recognition For each life phase, identify which nervous system respon
94Step 2: Physical Position Awareness Still without moving, notice:
14Part C: Pattern Recognition
95Step 3: Micro-Movements Make very small, slow movements:
15Part A: Current Activation Patterns
96Step 4: Tactile Reconnection Use gentle touch to reconnect with your body:
16Part B: Relationship Patterns
97Step 5: Sensory Activation Engage your senses more actively:
17Part C: Protective Strategies
98Step 6: Emotional Check-In Gently check in with your emotional state:
18Part B: Current Resources
99Step 7: Social Reconnection (if others are available) If there are safe people around:
19Part C: Internal Resources
100Step 8: Integration Take a moment to notice:
20Part D: Resource Building Plan
101Chapter 11: Reclaiming Safety in Relationships
21Chapter 4: Building Safety Awareness
102Part A: Identifying Your Boundary Needs
22Part A: Home Environment Assessment
103Part B: Creating Your Boundary Scripts
23Part B: Work Environment Assessment
104Part C: Boundary Practice Plan
24Part C: Community/Social Environment Assessment
105Part A: Co-Regulation Assessment
25Part D: Safety Enhancement Planning
106Part B: Co-Regulation Experiments
26Part A: Technique Development
107Part C: Building Co-Regulation Skills
27Part B: Situation-Specific Planning
108Part A: Trust Assessment
28Part C: Daily Integration Plan
109Part B: Gradual Exposure Plan
29Part A: Personal Warning Signs
110Part C: Trust Building Practice Log
30Part B: Immediate Response Plan
111Part A: Current Network Assessment
31Part C: Environmental Safety Plans
112Part B: Network Analysis
32Part E: Regular Safety Plan Review
113Part C: Network Development Plan
33Chapter 5: Awakening Your Social Engagement System
114Chapter 12: Post-Traumatic Growth and Integration
34Part A: Awareness Phase (5 minutes)
115Step 2: Trauma's Impact on Values (5 minutes) For each of your top 5 values, reflect:
35Step 2: Gentle Touch Using your fingertips, gently massage:
116Step 3: Purpose Exploration (10 minutes) Complete these sentences:
36Part B: Mobility Phase (10 minutes)
117Part 1: Gifts from Your Experience (10 minutes) Reflect on these questions:
37Step 3: Eye Expressions
118Story coherence: When you notice trauma reactions, gently remind yourself of your larger story and g
38Step 4: Mouth and Jaw Movements
119Chapter Summary
39Step 5: Full Face Integration
120Chapter 13: Creating Your Personal Regulation Plan
40Part C: Expression Exploration (5 minutes)
121Step 1: Current Life Assessment (15 minutes)
41Step 6: Authentic Expression
122Step 2: Practice Selection (20 minutes)
42Part A: Basic Humming Practice
123Step 3: Schedule Integration (10 minutes)
43Part B: Vocal Sounds for Different States
124Step 4: Obstacle Planning (10 minutes)
44Part C: Group Vocal Practices
125Part 1: Crisis Recognition (10 minutes)
45Part A: Basic Eye Mobility
126Part 2: Protocol Development (15 minutes)
46Part B: Social Eye Contact Practice
127Part 3: Crisis Contacts (10 minutes)
47Part C: Environmental Visual Practice
128Part 4: Crisis Card Creation (5 minutes)
48Step 1: Assess Your Current Comfort Level Rate your comfort with these activities (1 = very uncomfor
129Step 1: Choose Your Metrics (10 minutes)
49Step 2: Create Challenge Levels
130Step 2: Create Simple Rating Scales (5 minutes)
50Step 3: Create Your Physical Cards
131Step 3: Design Your Tracking Method (5 minutes)
51Step 4: Practice Guidelines
132Step 4: Set Review Intentions (5 minutes)
52Part A: Current Connection Assessment
133Chapter 14: Advanced Practices and Troubleshooting
53Part B: Connection Style Assessment
134Step 1: Problem Identification (10 minutes)
54Part C: Expansion Planning
135Step 2: Pattern Analysis (10 minutes)
55Part D: Monthly Review Process
136Step 3: Solution Pathways (10 minutes)
56Chapter 6: Breath and Vagal Tone Regulation
137Step 4: Action Planning
57Part A: Assessing Your Current State
138Step 1: Current Circumstances Assessment (10 minutes)
58Part B: Activating Breath Practices
139Step 2: Practice Inventory Review (10 minutes)
59Part C: Calming Breath Practices
140Step 3: Adaptation Planning (10 minutes)
60Part D: Maintenance Breathing
141Step 4: Implementation Strategy
61Part E: Practice Selection Guide
142Step 1: Challenge Documentation (15 minutes)
62Part A: Personal Pattern Assessment
143Step 2: Safety Assessment (5 minutes)
63Part B: Prescription Development
144Step 3: Solution Development (10 minutes)
64Part C: Weekly Practice Schedule
145Step 4: Action Planning (5 minutes)
65Part D: Progress Tracking and Adjustment
146Chapter 15: Living from a Regulated Nervous System
66Chapter 7: Developing Somatic Awareness
147Step 1: Baseline Assessment (10 minutes)
67Part B: Resource Strengthening
148Step 2: Early Warning System Development (10 minutes)
68Part C: Resource Integration
149Step 3: Maintenance Strategy Development (15 minutes)
69Chapter 8: Movement and Nervous System Healing
150Step 4: Support System Maintenance (5 minutes)
70Part A: Movement Assessment
151Step 1: Sharing Readiness Assessment (10 minutes)
71Part B: Creating Your Movement Menu
152Step 2: Sharing Opportunities Exploration (10 minutes)
72Part C: Situational Movement Prescriptions
153Step 3: Boundary and Capacity Planning (10 minutes)
73Part D: Weekly Movement Planning
154Step 4: Action Planning (5 minutes)
74Part E: Movement Practice Tracking
155Step 1: Current Practice Assessment (10 minutes)
75Chapter 9: Working with Hypervigilance and Anxiety
156Step 2: Growth Edge Identification (5 minutes)
76Part A: Immediate Regulation Tools (for acute anxiety)
157Step 3: Goal Setting (10 minutes)
77Part B: Cognitive Regulation Tools
158Step 1: Progress Inventory (15 minutes)
78Part C: Environmental Regulation Tools
159Step 2: Obstacle Recognition (5 minutes)
79Part D: Social Regulation Tools
160Step 3: Gratitude and Appreciation (10 minutes)
80Part E: Personal Anxiety Regulation Plan
161Step 4: Celebration Planning (5 minutes)
81Step 3: ____________________________________
162Reference
