Somatic · Nervous System Regulation
Co-Regulation Plan
Map the people, places, and reaches that bring you back to ventral
Nervous systems regulate in pairs and in groups. Self-soothing has a ceiling — co-regulation is the upgrade. This plan maps the people, places, and small reaches that help your system find ventral again.
People who help me regulate
Not everyone is regulating — pick people whose presence actually settles you. A short list is fine.
Person + how I usually contact them
What about them helps (voice, calm, humour, steadiness)
What I can ask for ('just sit with me', 'tell me about your day')
Places & sensory anchors
Co-regulation isn't only people — the body can borrow regulation from places, animals, music, and rituals.
A place that lowers my system
An animal, plant, or object that anchors me
A sound, smell, or texture I can return to
When I notice I'm pulling away
Dysregulation often isolates first. Plan the reach before you need it.
Early signs I'm isolating (cancelling, scrolling, snapping, going quiet)
The smallest reach I'm willing to make (one text, one walk, one call)
What to do if no one is available right now
My co-regulation pledge
One specific reach I'm committing to this week.