Depletion
— Dorsal
Occurs when prolonged stress leads
to energy conservation and withdrawal.
| NARRATIVES | I Can’t / What’s the Point | |
| THOUGHT TYPE | Hopeless and Disengaged | |
| SAMPLE THOUGHTS |
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| FEELINGS |
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| BEHAVIORS |
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| SENSATIONS |
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Five Things to Start Doing to Encourage Regulation
① Gentle stretching
② Drink water and eat nourishing food
③ Reach out to your support network
④ Take small, manageable steps
⑤ Practice diaphragmatic breathing
Five Things to Stop Doing to Prevent Further Dysregulation
① Isolating yourself
② Skipping meals
③ Staying in bed for prolonged periods
④ Engaging in numbing behaviors
⑤ Ignoring your body’s need for movement
Music Playlist for the
State of Depletion
BPM: 40-70 – Slow and gentle, promoting feelings of warmth and comfort.
Affirmations for
depletion
I honor my need for rest and restoration.
I give myself permission to slow down.
I trust that my energy will return when it's ready.
Breathwork Practice
Diaphragmatic Breathing
Lie down and focus on breathing deeply into your belly. Feel your abdomen rise and fall as you breathe slowly, allowing your body to replenish and restore energy.
Movement Practice
Gentle Walking or Stretching
Engage in low-effort movement, such as walking around your space or gently stretching your arms. This helps uplift your energy without overwhelming your system.
Mindfulness Practice
Body Scan Meditation
Lie comfortably and slowly scan your body from feet to head, noticing each sensation without judgment. As you move through each area, allow any tension to release, letting a sense of calm, balance and embodied presence wash over you.
Temperature-Driven Practice
Warm Blanket or Heating Pad
Using a heating pad or blanket can help revive energy and soothe the body, providing comfort and gently encouraging a sense of motivation.
