What is the Autonomic Nervous System (ANS)? 
The ANS is a part of our nervous system that impacts our emotions, behaviors, and interactions with others.

Why is learning about the ANS important? 
Understanding our nervous system allows us to regulate and understand our emotions and behaviors better.

<ul>
<li>Learn about the ANS and how it affects our daily experiences</li>
<li>Discover how you can manage your emotions and behaviors more effectively</li>
<li>Uncover the connection between our nervous system and our well-being</li>
</ul>

The Autonomic Nervous System: Understanding Our Reactions and Em

The book is based on Dr. Stephen Porges’ Polyvagal Theory, which explains how the vagus nerve affects our sense of safety and social connection.Dr. Porges believes that our nervous system is constantly responding to different situations and can either put us in a state of safety and connection or a state of threat and danger, depending on the cues it receives.Through understanding this theory, we can better navigate our emotions and create healthy, positive interactions with others.

Polyvagal Theory as a Framework

The brain shift between these three states:<ol><li>Ventral Vagal: Feeling calm, connected, and open</li><li>Sympathetic: Feeling anxious, angry, or jumpy</li><li>Dorsal Vagal: Feeling numb, hopeless, or isolated</li></ol>Understanding the different states of the nervous system can help us manage our emotions better. Remember to shift from Sympathetic to Ventral Vagal for a more peaceful and connected state. 🧘🏼‍♀️🧘🏾‍♂️

Three States of the Nervous System

Awareness is the first step to regulation. By noticing shifts in our nervous system, we can guide ourselves to safety and connection.Tip: Pay attention to how your body is feeling and exhale when you notice tension. The inhale will come naturally.

Awareness and Regulation

Practicing self-regulation techniques helps us stay in a state of connection and safety, even during stress.Why is it important?<ul><li>Self-regulation keeps us connected and safe during stress</li><li>It helps us stay in the Ventral Vagal state for optimal functioning</li></ul>How to practice self-regulation<ol><li>Focus on slow and deep breathing</li><li>Engage in calming activities like yoga, meditation, or listening to music</li><li>Develop a positive inner dialogue and practice self-compassion </li></ol>

Anchoring in the Ventral Vagal State

In order to regulate effectively, we don't do it on our own. In fact, safe and caring relationships play a crucial role in calming and stabilizing our nervous system. Without positive social interactions, our well-being suffers.Here are some key takeaways:<ul><li>Co-regulation and safe relationships are vital for regulating our emotions.</li><li>Our relationships help us feel safe and stable.</li><li>Positive interactions are necessary for our overall well-being.</li></ul>

The Power of Co-Regulation

Our breath and body play a key role in how we handle stress. Simple practices like deep breathing, movement, and grounding exercises can help calm our nervous system.
<ul>
<li>Deep breathing can shift our body into a safe state</li>
<li>Movement can also be a powerful tool to cope with stress</li>
<li>Grounding exercises help us feel more connected and present in our bodies</li>
</ul>

The Importance of Breath and Body Awareness

The journey towards healing and regulation may seem daunting, but remember that it happens gradually. Every small moment of safety and connection can lead to lasting changes in our nervous system.Some key things to keep in mind along the way include:<ul><li>Every small moment counts</li><li>Progress is not linear</li><li>Patience and self-compassion are essential</li></ul>Together, with patience and self-care, we can work towards building a healthier and more regulated nervous system.

Small Steps Lead to Big Shifts

Engaging in playful, creative, and joyful activities can boost resilience and connection by activating the "ventral vagal system."
This system helps us cope with stress and form meaningful relationships.
<ul>
 <li>Play promotes problem-solving skills</li>
 <li>Joyful activities boost mood and decrease anxiety</li>
 <li>Creative expression is an excellent outlet for emotions</li>
</ul>
Remember to make time for play and joy in your life!

The Importance of Play and Joy

Our nervous system is unique and affects our emotions. Finding what works for us, such as music, nature, movement, or social connection, can help create lasting emotional stability. Here are some tips:<ul><li>Experiment and discover what activities or techniques help regulate your emotions</li><li>Recognize your triggers and use your toolkit to manage them</li><li>Remember that what works for someone else may not work for you</li></ul>

Building a Personalized Regulation Toolkit

Explores how understanding and working with the autonomic nervous system can help people find balance, resilience, and well-being.

Discover your body’s neural pathways to calmness, safety, and connection. An intense conversation, a spat with a partner, or even an obnoxious tweet—these situations aren’t life-or-death, yet we often react as if they are. That’s because our bodies treat most perceived threats the same way. Yet one approach has proven to be incredibly effective in training our nervous system to stop overreacting and start responding to the world with greater safety and ease: Polyvagal Theory. In Anchored, expert teacher Deb Dana shares a down-to-earth presentation of Polyvagal Theory, then brings the science to life with practical, everyday ways to transform your relationship with your body. Using field-tested techniques, Dana helps you master the skills to become more aware of your nervous system moment to moment—and change the way you respond to the great and small challenges of life. Here, you’ll explore: • Polyvagal Theory—get to know the biology and function of your vagus nerve, the highway of the nervous system • Befriending Your Nervous System—attune to what’s going on in your body by developing your “neuroception” • Using Your Vagal Brake—discover key techniques to consciously regulate the intensity of your emotions • Connection and Protection—learn to recognize and influence your internal cues for safety and danger • Your Social Engagement System—find ways to create nourishing relationships with others and the world around you • Practices and guidance to gently shape your nervous system for greater resilience, intuition, safety, and wonder Through guided imagery, meditation, self-inquiry, and more, Anchored offers a practical user’s manual for moving from a place of fear and panic into a grounded space of balance and confidence. “Once we know how our nervous system works, we can work with it,” teaches Deb Dana. “We can learn to access an embodied, biological resource that is always present, available, and there to guide us toward well-being.”

books

Books

Deb Dana, LCSW

Anchored

Take a deep breath and ask yourself:How am I feeling right now?What emotions did I experience today?

Acknowledge Your Feelings

Whatever came up, remind yourself:“It’s okay to feel this way.”“I am doing my best, and that is enough.”

Offer Yourself Kindness

Let go of any self-criticism and gently say: “I forgive myself for any mistakes today.” “I am human, and I deserve grace and rest.”

Release Self-Judgment

Think of one thing you did today—big or small—and appreciate yourself for it:“I showed up for myself by ____.”“I am proud of myself for ____.”

Gratitude for Yourself

End with a comforting thought:“I allow myself to rest and recharge.”“Tomorrow is a new day, and I will meet it with kindness.”

Set a Gentle Intention

Take another deep breath, let go of the day, and allow yourself to rest. You deserve it.

Inhale Exhale

Be like a tree and let the dead leaves drop.

A simple bedtime self-compassion check-in to release self-judgment, practice kindness to end you day.

Self-Compassion Bedtime Check-in 

• Glucose affects nearly every system in the body.• Spikes lead to crashes, inflammation, and long-term health risks (diabetes, heart disease, etc.).• Keeping glucose stable improves energy and prevents disease.

Chapter 1: The Hidden Impact of Glucose

• Sudden glucose spikes from refined carbs and sugars lead to insulin surges.• These crashes cause fatigue, hunger, and cravings.• Stabilizing blood sugar helps prevent these energy swings.

Chapter 2: The Glucose Roller Coaster

“Glucose is like a firework: it gives us energy, but if it goes off too often, it burns us out.”

• Modern diets are filled with processed sugars and refined carbohydrates.• Historical changes in food production and eating habits have led to widespread glucose imbalances.• Understanding this shift helps us make better dietary choices.

How We Got Here

• Frequent glucose spikes contribute to weight gain, aging, hormonal imbalances, and chronic diseases.• Managing glucose isn’t just for diabetics—everyone benefits.• Stable glucose improves skin, mental health, and digestion.

Why Glucose Spikes Matter

Eat Foods in the Right Order• Start with fiber, then protein and fat, and eat carbs last.• Slows digestion and keeps blood sugar stable.Add Vinegar to Your Diet• Take a tablespoon of vinegar before meals.• Reduces glucose spikes by up to 30% and improves insulin sensitivity.Move After Eating• Engage in light physical activity (e.g., walking, standing, or squatting).• Helps muscles absorb glucose and prevents spikes.

Smart Eating Habits to Stabilize Blood Sugar

Have a Savory Breakfast• Choose a high-protein, low-carb breakfast.• Avoid sugary breakfasts to prevent crashes and cravings.Sweeten Smartly• Opt for natural sugars like those in fruit.• Eat sweets after meals instead of on an empty stomach to minimize glucose impact.Don’t Drink Your Sugar• Avoid sodas and fruit juices, which cause extreme glucose spikes.• Eat whole fruit instead to slow sugar absorption.

More Habits

• Have desserts after a meal, not as a snack.• Pair sweets with protein or fat to slow glucose absorption.

Enjoy Dessert the Right Way

Small, consistent changes lead to lasting health benefits.

Small, consistent changes lead to lasting health benefits.

You don’t need to cut carbs or sugar; you just need to eat them the right way.

Blood sugar (glucose) impacts energy, mood, weight, and overall health.  The book presents science-backed strategies to stabilize glucose without dieting.

USA TODAY BESTSELLER * WALL STREET JOURNAL BESTSELLER * INSTANT INTERNATIONAL BESTSELLER Improve all areas of your health—your sleep, cravings, mood, energy, skin, weight—and even slow down aging with easy, science-based hacks to manage your blood sugar while still eating the foods you love. Glucose, or blood sugar, is a tiny molecule in our body that has a huge impact on our health. It enters our bloodstream through the starchy or sweet foods we eat. Ninety percent of us suffer from too much glucose in our system—and most of us don't know it. The symptoms? Cravings, fatigue, infertility, hormonal issues, acne, wrinkles… And over time, the development of conditions like type 2 diabetes, polycystic ovarian syndrome, cancer, dementia, and heart disease. Drawing on cutting-edge science and her own pioneering research, biochemist Jessie Inchauspé offers ten simple, surprising hacks to help you balance your glucose levels and reverse your symptoms—without going on a diet or giving up the foods you love. For example: * How eating foods in the right order will make you lose weight effortlessly * What secret ingredient will allow you to eat dessert and still go into fat-burning mode * What small change to your breakfast will unlock energy and cut your cravings Both entertaining, informative, and packed with the latest scientific data, this book presents a new way to think about better health. Glucose Revolution is chock-full of tips that can drastically and immediately improve your life, whatever your dietary preferences.

Jessie Inchauspe

Glucose Revolution

Trauma is a fact of life. It does not, however, have to be a life sentence. Not only can trauma be healed, but with appropriate guidance and support, it can be transformative.

Animals Naturally Discharge Trauma In the wild, animals experience life-threatening situations but rarely develop trauma because they instinctively release built-up energy (like shaking after escaping a predator). Humans, however, tend to suppress these responses.

Animals Naturally Discharge Trauma

When faced with danger, the body may enter a fight, flight, or freeze state. If a person freezes and doen’t fully release the energy afterward, trauma can become stuck.

The Response Can Trap Trauma

Rather than reliving traumatic events through talk therapy alone, healing involves allowing the body to complete the natural responses that were interrupted.

Healing Requires Releasing This Energy

“In order to heal, we must first learn to listen to the voices of our body.”

Levine introduces a therapy called Somatic Experiencing, which focuses on gradually reprocessing trauma by reconnecting with bodily sensations in a safe and controlled way.

Somatic Experiencing

Healing happens in cycles, moving between feelings of distress and safety. By slowly revisiting trauma in small doses and returning to calmness, the nervous system can regulate itself.

Pendulating

Rather than confronting trauma head-on in an overwhelming way, small, manageable doses of emotion and sensation should be processed at a time.

Titration for Safe Processing

Shaking and trembling after a traumatic event is the body’s way of releasing stored energy. Instead of suppressing these reactions, they should be encouraged.

The Body’s Natural Tremors Can Heal

Unlike some traditional approaches that focus on recalling traumatic memories, Levine suggests that focusing on the body’s reactions and gently guiding them toward release can be more effective.

Healing Doesn’t Require Reliving the Trauma

Trauma isn’t just a psychological issue; it also gets trapped in the nervous system and muscles, affecting physical and emotional well-being.

Unraveling trauma in the body, brain and mind—a revolution in treatment. Now in 17 languages. In this culmination of his life’s work, Peter A. Levine draws on his broad experience as a clinician, a student of comparative brain research, a stress scientist and a keen observer of the naturalistic animal world to explain the nature and transformation of trauma in the body, brain and psyche. In an Unspoken Voice is based on the idea that trauma is neither a disease nor a disorder, but rather an injury caused by fright, helplessness and loss that can be healed by engaging our innate capacity to self-regulate high states of arousal and intense emotions. Enriched with a coherent theoretical framework and compelling case examples, the book elegantly blends the latest findings in biology, neuroscience and body-oriented psychotherapy to show that when we bring together animal instinct and reason, we can become more whole human beings.

Anchored

Self-Compassion Bedtime Check-in

Glucose Revolution

In an Unspoken Voice

Sabrina A