30-Day Nervous System Journal Printable PDF | Adult Mental Wellness Journal | Polyvagal Therapy Workbook

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Digital download
Digital file type(s): 1 PDF

$12.00

Why This Journal?

Most wellness planners track your mood. This one goes deeper. The 30-Day Nervous System Check-In Journal is a printable workbook built for adults who want to understand how their nervous system actually functions — and build a daily regulation practice grounded in real science. Rooted in Polyvagal Theory and the Window of Tolerance framework, each page takes just 5 to 10 minutes and gives you a structured, compassionate space to check in with your body, track your state, and notice what helps. No clinical background needed.

Benefit Checkmarks:

What’s Inside

You'll get a 44-page printable PDF workbook that includes:

Introduction Pages: How to Use guide, Daily Themes Key, and a personal note from Dr. Sara Teta
4 Reference Pages: Window of Tolerance, Regulation Activities, Body Sensation Vocabulary, and About Freeze
30 Daily Journal Pages — each with a four-zone nervous system check-in (hyper, window, hypo, freeze), a body scan prompt, regulation strategy columns, a themed daily writing prompt, and an end-of-day regulation scale
4 Weekly Reflection Pages with pattern tracking, the D.O.S.A.G. neurochemistry lens (Dopamine, Oxytocin, Serotonin, Adrenaline, GABA), and carry-forward intentions
5 Rotating Daily Themes across the month: Noticing, Regulating, Connecting, Reflecting, and Choosing
Closing Reflection: What I've Learned — a final page to honor your 30 days

Each page takes just 5–10 minutes and requires no special equipment or training.

What Readers Are Saying

"I tried the contact points meditation and instantly felt calmer."

"This ebook gave me tools I can actually use during stressful days."

"It’s like having a therapist-approved toolkit in my pocket."

About the Author

Hi, I’m Sara, a psychologist, nature lover, and lifelong learner. Over the years, I’ve seen how simple, body-based practices can shift people from anxious and overwhelmed to calm and present. I created 33 Mental Health Resets to share the tools with you so you can have a personal reset button anytime life gets heavy.

Ready to Start Listening to Your Nervous System?

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