Nervous System First Aid Kit

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Micro-practices for busy people.
Find calm without stopping your day.

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    Feeling Panicked, Overwhelmed, or Racing?
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    Feeling Tense, Tight,
    or Angry?
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    Feeling Foggy, Spaced Out, or Disconnected?
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    Quick Glance Guides

    Reset your nervous system without headphones.

    The 60-Second Grounding Drill

    1. FEEL YOUR FEET. Press down. Notice weight, pressure, support.

    2. NAME 3 THINGS. Silently name three neutral things you see.

    3. TAKE ONE BREATH. Inhale slowly. Exhale even slower.

    The Sensation Shift

    1. NOTICE. Where do you feel stress? (Chest? Jaw?).

    2. DESCRIBE. Is it tight, hot, heavy, buzzing?

    3. SHIFT. Find a neutral spot (e.g., ears, fingertips). Focus there for 15 seconds.

    Your Sensation Vocabulary
    Use these words to translate your body's signals. There are no 'good' or 'bad' sensations, only data.

    • Line drawing of a human head silhouette with a question mark and exclamation mark inside the brain area.

      Fight/Flight (High Energy)

      Tense, Tight, Knotted, Buzzing, Hot, Restless, Jittery, Braced, Clenched, Racing, Agitated

    • Line drawing of a human head profile with a brain inside and radiating lines indicating thoughts or ideas.

      Sensations of "Safe & Social" (Regulated)

      Soft, Flowing, Open, Spacious, Quiet, Still, Calm, Relaxed, Light, Easy, Warm

    • Line drawing of a human head in profile with a stylized brain inside.

      Sensations of "Shutdown/Withdrawal" (Low Energy)

      Numb, Dull, Heavy, Sluggish, Foggy, Distant, Lifeless, Disconnected, Hollow, Cold, Slow

    • Line drawing of a human head profile with squiggly lines inside symbolizing headache or brain pain.

      Sensations of Pain & Intensity (Injury Stress)

      Aching, Sharp, Stabbing, Throbbing, Burning, Searing, Tender, Spasming, Stiff, Pressure, Nervy

    A note on Pressure & Weight:

    Pressure can be neutral (the feeling of your body in a chair) or intense (a headache). Notice its context. Heaviness can be calm and grounded ("safe weight") or draining ("leaden weight").

    Building Lasting Resilience

    First-aid tools help in the moment. Lasting change comes from building a daily practice of listening to your body.

    Practice On The Go:

    The 3-Minute Stealth Scan

    Use this on your commute, at your desk, or anywhere you need a quick, private reset. A covert way to gather data and create shift, no one will know you're doing it. Coming Soon!

    Develop Deep Body Awareness:

    The Foundational Body Scan

    This 8-minute guided practice helps you build a detailed, compassionate map of your body's sensations from head to toe. Coming Soon!

    Explore the Somatic Duo: Physical tools for tactile grounding. Coming Soon!

    Understand Your Unique Patterns: Take our free Nervous System Audit Quiz and get a personalized report. Coming Soon!