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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
Anbieter: AHA-BUCH GmbH, Einbeck, Deutschland
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Taschenbuch. Zustand: Neu. Neuware - Stress is not only in your head. It lives in your body. Do you feel wired but tired Does your heart race before difficult conversations Do you lie awake while your thoughts keep spinning, or suddenly shut down and feel empty when everything gets too much You have probably been told to 'just relax' many times - and it rarely works. The reason is simple: stress is a state of your nervous system, and that state follows its own rules. The Regulated Nervous System shows you those rules and gives you practical tools to work with them instead of fighting against them. Based on polyvagal theory, interoception, somatic practice and modern stress research, this guide turns complex science into short, concrete protocols you can use at home, at work and in the middle of a stressful moment. INSIDE THIS BOOK YOU WILL LEARN HOW TO: - Recognize your nervous system state in 60 seconds with the State Scanner- Calm activation with resonance breathing and a longer exhale- Come out of shutdown and freeze with the gentle Great Escape Ladder- Stop a panic attack with the 10-Minute Panic Anchor- Use grounding, orientation and the 5-4-3-2-1 reset when you feel overwhelmed- Turn alarm thoughts into calm self-talk with the SAFE formula- Break rumination loops with cognitive defusion- Set boundaries without a nervous system backlash- Reduce the pressure to sleep with a clear evening routine- Support your stress axis with light, nutrition, blood sugar stability, hydration and gut health- Handle burnout, chronic pain, migraine, IBS, anger and trauma triggers with targeted protocols- Use heart rate variability (HRV) and biofeedback to see what really works for you>WHAT MAKES THIS BOOK DIFFERENT - 40 chapters, each with a step-by-step protocol, realistic timings and clear progression- 40 illustrations, diagrams and overviews that make every tool easy to understand- Real-life examples from people like you - nurses, teachers, managers, parents and shift workers- Clear safety limits and signs for when professional support is the right next step>This book is for anyone who feels stressed, anxious, overwhelmed or exhausted and wants a practical way to calm the body, clear the mind and feel safe again - without complicated theory and without needing hours of free time. Your body has been sending you signals all along. Learn its language and regulate your nervous system step by step. Scroll up and start your nervous system reset today. Artikel-Nr. 9798190532944
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