Regulation Tools Menu

A calming support menu for ADHD women to anchor the body and restore safety

When you’re coming out of a shutdown, spiral, or emotional flood, your body still needs care—even if the crisis has passed. The Regulation Tools Menu helps you offer gentle, repeated signals of safety so your nervous system can fully settle.

This menu was created for neurodivergent women who:

• Struggle to return to baseline after RSD or emotional dysregulation
• Feel stuck between “panic is over” and “I still don’t feel okay”
• Need options that are simple, sensory-based, and non-judgmental

Inside the Menu:

• Soothing body-based practices to regulate your system
• Sensory grounding tools (comfort, movement, temperature, sound)
• Nourishment and self-care suggestions for post-spike recovery
• Creative and playful options for slow re-entry
• Prompts to track what works best for your body

Regulation takes time. This tool helps you care for your body after the hardest moment, so you can rebuild trust in your ability to recover.

Use it after:

• Emotional overload or sensory overwhelm
• RSD episodes or social conflict
• Shutdown, freeze, or deep fatigue
• Anytime your system feels fragile and you need a soft landing

Printable included.

Pairs perfectly with the SOOTHE Protocol, Distraction Menu, and Reviewing the Story.