100 Polyvagal Coping Strategies

100 coping strategies. Organised by nervous system state. Grounded in Polyvagal Theory. Ready to print and use today.

🟢 1–25 VENTRAL VAGAL — Safe & Connected

Strategies to savour, deepen, and anchor your safe state — connection, breath, creativity, rest, and restoration

🔴 26–50 SYMPATHETIC — Fight or Flight

Strategies to move activation through the body — discharge, breath regulation, grounding, and orienting to safety

🔵 51–75 DORSAL VAGAL — Shutdown & Freeze

Strategies to gently emerge from collapse — warmth, tiny movements, sound, voice, and micro-steps toward connection

🟡 76–100 UNIVERSAL — All States

Lifestyle foundations and nervous system practices that build long-term regulation capacity across all states

WHY THIS WORKS

Most coping strategy lists tell you what to do but not why or when. This resource is built on a simple but powerful principle from Polyvagal Theory — different nervous system states require fundamentally different approaches.

Trying to meditate when you're in fight or flight doesn't work. Trying to exercise your way out of shutdown doesn't work. Matching the strategy to the state is everything.

WHO THIS IS FOR

For therapists, counsellors, psychologists, social workers, and coaches — use it as a client handout, a session reference tool, or a take-home resource between appointments. Saves you hours of content creation.

For anyone on a healing journey — anxiety, burnout, trauma responses, emotional dysregulation, or simply wanting to understand why you feel the way you feel and what to actually do about it.

ALSO PAIRS PERFECTLY WITH

The full Polyvagal Theory Practical Guide — available separately in my shop. Together they form a complete nervous system education and regulation toolkit.

CREATED BY A CLINICIAN

Developed by Irene Landouris, Registered Mental Health Social Worker and Psychotherapist with over 20 years of clinical experience. Grounded in the work of Dr Stephen Porges and Deb Dana.