Supportive Actions To Take in Each Nervous System State

THE MOST EFFECTIVE SUPPORT IS STATE SPECIFIC

You don’t need to fix how you feel — but you can support yourself through it.

Supportive action doesn’t mean forcing your way into Regulation. It means understanding what your nervous system needs in the moment, and responding with care. That might look like movement, stillness, connection or solitude — depending on your state.

This guide offers practical, state specific actions to meet your system with the right kind of support — no matter where you are.

In Regulation (Ventral) — Support Means Integration and Steadiness

In Regulation, the focus is not repair — it’s maintenance. Support here helps you stay grounded, open and available to life.

• Core experience: Presence, balance, vitality
• Supportive actions: Structured routines, creative expression, time in nature
• Examples: Morning movement, nourishing meals, calling a loved one
• Supportive practice: Choose one daily rhythm that anchors you — like walking at the same time each day. Let it be a touchstone for steadiness.

In Activation (Sympathetic) — Support Means Soothing and Slowing

In Activation, your system needs help coming down from high alert. Support looks like reducing input, softening your pace and releasing tension.

• Core experience: Anxiety, urgency, mental overdrive
• Supportive actions: Grounding breathwork, sensory regulation, movement with intention
• Examples: Exhaling longer than you inhale, walking without a goal, stretching your hands and jaw
• Supportive practice: Place both feet flat on the ground. Press them gently downward. Let your body register safety in the present moment.

In Depletion (Dorsal) — Support Means Gentle Reconnection

In Depletion, your energy is low and motivation may feel absent. Support is about making contact — slowly and without pressure.

• Core experience: Disconnection, heaviness, shutdown
• Supportive actions: Soft stimulation, warm sensory input, emotional presence
• Examples: Playing calming music, taking a warm shower, reaching out via text
• Supportive practice: Set a reminder to check in with your body once a day. Ask: Do I need warmth, movement or rest?

In Overload (Freeze) — Support Means Containment and Simplicity

In Overload, your system is overwhelmed. The most supportive action is not more input — it’s containment. Give yourself a single anchor.

• Core experience: Overstimulation, emotional flooding, fragmentation
• Supportive actions: Sensory withdrawal, gentle boundaries, orienting practices
• Examples: Sitting in a dim room, holding a grounding object, turning off notifications
• Supportive practice: Choose one task and do it slowly — wash one dish, fold one shirt. Let simplicity be your anchor.

SUPPORT IS NOT A TASK — IT’S A TENDING

You don’t need to do more. You just need to do what aligns with where you are.
State specific support meets you without judgment. It reminds your nervous system:
“You are not broken. You are just here.” And there’s something you can do, even here.

WHERE TO START

Use The statechanged Method Workbook to create a personal support plan by state.

Take the Free Nervous System Assessment Quiz to learn where you spend the most time.

Explore our Digital Downloads for rituals, check-in tools and guided state maps.