My Regulation Toolkit
A regulation strategy is something you do that RELIABLY moves you back toward your Window. Choose what actually works for you — not what sounds impressive.
This worksheet belongs to you. Your teacher will not collect or read the paper copy. Keep it in your journal or folder and bring it to class all year. It is your reference — not a grade.
What does it feel like in your body when you are settled and inside your Window?
Not a weakness — just honest data.
Be specific — not just “breathe” but exactly how. Options: 4-count belly breath · move my body · cold water on face · squeeze and release hands · feet flat on floor · walk / go outside
Options: name the feeling out loud or in writing · name 5 things I can see · ask: what is ACTUALLY happening? · remind myself: this will pass · write it down
Name one person you can go to when you need to regulate. They don’t need to fix anything. “I’m having a hard moment. Can you just ___?”
I commit to using at least one of these strategies when I notice I am outside my Window — before I try to do any hard emotional work.
BODY · ___ COGNITIVE · ___ RELATIONAL · ___