When everything feels like too much, what do you actually do?
This free toolkit gives you six simple, calming tools to steady yourself in the moment — so you can notice what’s happening, choose what to do next, and stop running on autopilot. No experience needed.
What it is
Six short, practical tools for calming and steadying your nervous system — a gentle first taste of the book’s method.
Why it helps
Under stress it’s easy to react without thinking. These tools give you a moment of choice, so you respond in a way that actually helps.
Who it’s for
Anyone who feels anxious, overwhelmed, wired or shut down — and wants simple things to try, not more theory. No background needed.
What’s inside
Six tools you can use the moment you need them. Four to read and use straight away, plus two you can fill in and make your own.
01 The 60-Second Check-In
A quick way to notice what’s actually happening — in body, mind and emotion — before you react.
02 What Do I Do Right Now?
A simple at-a-glance guide: find how you feel, see one small thing to try.
03 The Regulation Compass
Three questions to point you in a helpful direction when you feel stuck or flooded.
04 Is This Happening Now?
Gently sort the present from the past and the imagined when a reaction feels bigger than the moment.
05 My First Regulation Menu
Fill in what tends to help you, so you’re not deciding from scratch in a hard moment.
06 The 7-Day Experiment
A light, one-week practice to start learning what actually works for your nervous system.
How to use it
- 1. Enter your email below to open the toolkit — it’s free and takes a few seconds.
- 2. Start with the 60-Second Check-In whenever you feel off — it only takes a minute.
- 3. Use it right here on the page, fill in your own words, or print the whole pack to keep nearby.
Pop in your email to open your free toolkit: