Somatic · Polyvagal
Nervous System Worksheet
Map your ventral, sympathetic, and dorsal states
Map your own version of the three nervous-system states, what flips you between them, and what brings you back. Personal language matters more than the textbook.
Ventral (safe & social)
Connected, curious, warm, regulated
What this feels like in MY body
What pulls me INTO this state
What helps me move OUT of it
Sympathetic (mobilized)
Anxious, angry, racing, fight/flight
What this feels like in MY body
What pulls me INTO this state
What helps me move OUT of it
Dorsal (shutdown)
Numb, flat, foggy, collapsed
What this feels like in MY body
What pulls me INTO this state
What helps me move OUT of it
My most common daily pattern (state ladder over a day)