Polyvagal Theory Worksheets

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Do You Feel Emotionally Dysregulated or Chronically On Edge—But Don’t Know Why?

Your body has a built-in survival system that reacts to stress, danger, and connection—even before your mind can process what’s happening.

Based on Polyvagal Theory, these reactions (like fight, flight or freeze) aren’t signs of weakness—they’re your nervous system trying to protect you.

Understanding how your nervous system works is the first step toward healing trauma, building safety, and restoring balance.

Do you relate to any of the following?

Do you often feel stuck in anxiety, numbness, or overreaction to stress?
Are you frequently hyper-alert, easily triggered, or emotionally shut down?
Do you want to understand your nervous system’s responses without judgment?
Are you looking for practical tools to calm your body and regulate emotions?
Do you struggle to feel safe, grounded, or connected with others?

If so, the Polyvagal Theory Worksheets will help you decode your body’s responses, build nervous system awareness, and use regulation strategies to restore emotional safety.

(+30 pages of evidence based exercises and techniques)

What’s Included?

Polyvagal Theory Explained
Identify My Nervous System State
Exercise: Ground Check — Am I Okay Right Now?
My Triggers for Fight, Flight or Freeze
Shifting Out of Negativity Bias
Cultivating a Loving Relationship with Myself
Cultivating Healthy Relationships
Mapping My Gut–Brain Responses
Natural Vagus Nerve Practices
Practicing Conscious Breathing
Bilateral Movements to Reconnect Body and Mind
Mindful Movement
My Polyvagal-Informed Self-Care Checklist

How These Worksheets Can Help

Break down Polyvagal Theory in simple, practical terms
Help you identify whether you're in fight, flight, freeze, or fawn states
Provide nervous system mapping exercises for emotional clarity
Offer grounding techniques for each nervous system state
Guide you to create a personal regulation toolkit based on your triggers
Support you in building daily practices that foster calm, connection, and resilience

Download your Polyvagal Theory Worksheets today and start understanding your body’s language, calming your system, and reclaiming a sense of internal safety.

Healing starts with listening—and these tools will help you hear what your nervous system has been trying to say all along.

You will get a PDF (870KB) file

FAQs

These worksheets are perfect for anyone who needs an affordable, yet effective strategies to help them increase their self-awareness and work on their own issues – alone or with their therapist.
These worksheets are not a one-size-fits-all approach and are in no way meant to imply that change is as one-dimensional as a worksheet.
So choose the techniques and suggestions that apply to you and tailor the exercises in ways that will be helpful to you.
You will receive a digital PDF copy that you can print out and fill in straight from your computer or phone.
With your phone, apps like xodo or goodnotes allow you to “write” inside the PDF!
Yes! You can create an account where you can access your updates files or you can save the download link/email to download updates files.
P.S. If you purchase the “Entire Shop Bundle”, you’ll also get lifetime access to new products for free.
Due to the nature of the products, all sales are final.
However, I am confident that these worksheets will provide the strategies you need to get started.
Absolutely! The worksheets are meant for both, personal and professional use.
The worksheets are copyrighted so you can’t resell them or upload them publicly online. But you can share them with your clients.
Here’s one way to do it:
1. Open the document in Google Chrome (or any other browser). You can click on the document and drag it to a new tab.
2. Select print option. For destination choose “Save as PDF” and for pages choose “Custom” and enter the number of pages you want included with a comma between each number.
3. Click Save

What people are saying

“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio

Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.

Polyvagal Theory Worksheets

Get Entire Shop Bundle for 85% off

Do You Feel Emotionally Dysregulated or Chronically On Edge—But Don’t Know Why?

Do you relate to any of the following?

What’s Included?

How These Worksheets Can Help

FAQs

What people are saying

– Gary

– R – recovering from divorce and a 3 year toxic relationship right after that.

– Rocio

Hi there, my name is Hadiah.

Get FREE Mental Health Worksheets

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Polyvagal Theory Worksheets

Get Entire Shop Bundle for 85% off

Do You Feel Emotionally Dysregulated or Chronically On Edge—But Don’t Know Why?

Do you relate to any of the following?

What’s Included?

How These Worksheets Can Help

FAQs

How do I know if these worksheets are right for me?

What is the format?

Do I get access to new updates?

What is your return policy?

Can I use the worksheets with my therapy clients?

The worksheets include many pages. I want to send it to a client but would prefer to be able to break it up into manageable chunks. How Can I do that?

What people are saying

– Gary

– R – recovering from divorce and a 3 year toxic relationship right after that.

– Rocio

Hi there, my name is Hadiah.

Get FREE Mental Health Worksheets

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Overcoming Envy and Comparison Worksheets