🌱 1. Ventral Vagal State (Safe & Social)
Top of the Ladder: Calm, connected, grounded, open, mindful, and present.
How does my body feel in Ventral Vagal? (e.g., loose shoulders, soft breathing, relaxed jaw):
What thoughts do I have here? (e.g., 'I am safe,' 'I can handle this'):
✨ My Glimmers (Micro-cues of safety, e.g., warm sunshine, pet's fur, calm music, a friend's smile):
⚡ 2. Sympathetic State (Fight / Flight)
Middle of the Ladder: Anxious, angry, overwhelmed, panicked, restless, or hyper-vigilant.
How does my body feel in Fight/Flight? (e.g., heart pounding, shallow breath, clenched fists, heat):
⚡ Triggers that pull me into Sympathetic (e.g., loud noises, deadline pressure, feeling criticized):
🛡️ Somatic Anchors to discharge activation (e.g., slow exhales, wall push-ups, cold water):
🧊 3. Dorsal Vagal State (Shutdown / Freeze)
Bottom of the Ladder: Numb, exhausted, disconnected, dissociated, hopeless, or heavy.
How does my body feel in Shutdown? (e.g., heavy limbs, blank mind, cold hands, fatigue):
🧊 Triggers that push me into Shutdown (e.g., extreme conflict, exhaustion, emotional overload):
☀️ Gentle Anchors to bring warmth back (e.g., soft blanket, gentle orienting, warm tea, humming):
