Nervous System Support
When overwhelm hits
and you need something
Self-directed regulation tools you can use right now
- no therapy required, no story to explain
You know that feeling when your body is running on fumes, your nervous system is frayed, and even the smallest thing feels like too much?
When you can't quite name what's wrong, but you know you need to settle—not think, not analyze, not "process"—just settle?
When therapy feels too big, breathing exercises feel performative, and you just need something quiet that works?
Take this 2-minute assessment to discover your current regulation patterns and which tools might support you best.
Seven-step frameworks, hour-long meditations, and "just journal it out" advice feel impossible when you can barely hold your head up.
Not next week when you can "schedule time for self-care." Not after you've explained your whole history. Right now, in this moment.
No more forcing yourself into lotus position or pretending a bubble bath will fix nervous system dysregulation that goes bone-deep.
Tools that meet you where you are, even if that's the floor at 2am, without requiring you to be "ready" or "healed enough" to begin.
The Gentle Reset System gives you trauma-informed, body-based practices designed to help your nervous system settle in the moment—no backstory required, no emotional excavation, no pressure to "heal" on anyone's timeline but your own.
This is regulation, not therapy. Support, not processing. Present-moment relief you can access anytime, anywhere.
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Complete Self-Regulation Guide
30-page PDF with 10 body-based practices grounded in trauma-informed care. Each exercise includes safety protocols, clear instructions, and guidance on when to pause or re-orient. This is your comprehensive manual for nervous system support.
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Quick-Start Reference Card
1-page printable handout with all 10 exercises at a glance. Keep it on your desk, your nightstand, or in your wallet for moments when you need support immediately and can't wade through pages of text.
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Guided Audio Practice
10-minute follow-along session led with a gentle, grounding voice. Perfect for times when reading feels like too much or when you need someone to walk you through the process step-by-step.
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Daily Regulation Tracker
Printable PDF tracker to help you notice patterns over time. Track which exercises feel most supportive, recognize early signs of dysregulation, and build a sustainable practice that actually fits your life.
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Digital Quick Cards
BONUS
Phone wallpaper versions of the quick-reference card. Your support system is literally at your fingertips—no need to remember where you saved that PDF when you're in the middle of a moment.
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5-Day Email Support Series
BONUS
Gentle daily check-ins for your first week. Each email offers encouragement, answers common questions, and reminds you that small moments of awareness matter—you don't have to be "good at this" to benefit.
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Practice Decision Tree
Bonus
"Which exercise when" flowchart for overwhelmed moments. When your brain can't decide, this visual guide helps you choose the right practice based on what you're experiencing right now.
If this system doesn't give you at least one moment of settling—one breath that feels a little easier, one instance where you feel slightly more present in your own body—simply email for a full refund. No questions, no hoops, no guilt.
This is for you if ...
Your nervous system feels frayed or constantly "on"
You recognize you're dysregulated but don't know what to do about it
Small things feel disproportionately difficult
You need regulation support, not therapy or trauma work
Complicated wellness routines feel impossible right now
You want body-based tools that don't require explanation or backstory
You're tired of forcing yourself through "should" practices
You need something that works in 5-10 minutes, not an hour
No. This is regulation support, not therapy. You're not asked to revisit the past, analyze emotions, or make meaning of what you're feeling. The focus is entirely on present-moment nervous system support—helping your body settle when it needs to, without digging into why or how you got here.
Not feeling anything is completely valid and often how regulation works. Your nervous system may be settling quietly without obvious sensation or emotion. Neutral awareness is still regulation. There's no experience you're "supposed" to have—even noticing the absence of sensation counts.
Absolutely not. These aren't sequential steps—they're a menu of options. You can use one exercise for weeks if it feels supportive. You can skip around. You can do just the first step and stop there. Following your body's preference is always more important than following any prescribed order.
As little or as much time as feels right. Some practices take 2 minutes. Others might extend to 10-15 if you want to stay longer. The guided audio is 10 minutes, but you can stop at any point. Short, consistent practices are usually more supportive than longer, forced sessions.
The guide includes clear safety protocols and "when to stop" indicators. If intensity rises, you're guided to immediately return to orientation—noticing the room, feeling your feet, opening your eyes. You're always in control and always free to stop. If discomfort persists, this practice may not be appropriate right now, and seeking additional support is encouraged.
All components are delivered digitally for instant access. You'll receive download links immediately after purchase for all PDFs and the audio file. You can print the materials if you prefer physical copies, save them to your devices, or access them from the cloud—whatever works best for you.
Yes. Many people use these practices as support between therapy sessions or as a first step when things feel overwhelming. It's designed to complement—not replace—professional care. If you're working with a therapist or practitioner, they may even appreciate having these tools as part of your support system.
If you're experiencing severe distress, please
reach out to a qualified mental health professional
or crisis support service.
Created by Karen Gay • Integrative Holistic
Health Practitioner
Certified in Biodynamic Craniosacral Therapy &
Holographic Memory Resolution®
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