Nervous System Wellness

What is my nervous system?

Your nervous system is the communication network that connects your brain, body and environment. It controls how you think, feel and respond — from automatic functions like breathing to complex experiences like stress, safety and connection. A healthy nervous system allows you to adapt to challenges and then return to calm.

At statechanged, we see your nervous system as the foundation of wellbeing. When it is supported, you feel balanced, resilient and able to engage with life fully.

How do I know if my nervous system is healthy or unhealthy?

A healthy nervous system helps you recover from stress with ease. You’ll notice steady energy, restful sleep, clear focus and the ability to connect with others. An unhealthy or dysregulated nervous system may show up as anxiety, fatigue, irritability, brain fog, digestive issues or feeling shut down.

Through statechanged, you learn to recognize the signs of being in a state of Regulation, Activation, Depletion or Overload. This awareness is the first step toward choosing the right practices to restore balance.

What does nervous system regulation mean?

Nervous system regulation is your body’s ability to move through stress and safely return to calm. It doesn’t mean avoiding stress — it means having the flexibility to shift between different states without getting stuck.

At statechanged, we teach practices that meet you where you are. Whether you’re in a state of Activation, Depletion, Overload or already in Regulation, you’ll learn simple, state specific ways to support your system and build long-term resilience.

What are the benefits of nervous system regulation?

When your nervous system is regulated, you experience more than just calm — you experience clarity, connection and vitality. Benefits include:

Greater emotional balance and resilience
Clearer thinking and decision-making
Stronger immunity and physical health
Better sleep and digestion
Deeper, more authentic relationships
Increased creativity and productivity

At statechanged, we believe regulation is your natural baseline. Our framework helps you return to it with greater ease and consistency.

How do I know if my nervous system is dysregulated?

Signs of dysregulation can be emotional, mental or physical. Common patterns include racing thoughts, irritability, anxiety, trouble sleeping, chronic fatigue, brain fog, muscle tension or digestive issues. You may also feel numb, disconnected or overwhelmed.

statechanged helps you map these patterns to the four nervous system states — Regulation, Activation, Depletion and Overload — so you can clearly understand what’s happening in your body and what support you need.

The statechanged Method

What is The statechanged Method?

The statechanged Method is a five-step framework designed to support nervous system regulation. It helps you notice the state you’re in — Regulation, Activation, Depletion or Overload — and then use state specific practices to bring your body back to balance. The Method is gentle but precise, combining evidence-based science with holistic tools so you can build resilience in daily life.

What are the five steps of The statechanged Method?

The five steps of the statechanged Method are:

Become State Aware — notice what state you’re in.
Accept the State & Express Gratitude — normalize your experience and release judgment.
Practice a Regulating Resource — choose a tool that matches your current state.
Re-align with Truth through Belief Work & Visualization — shift underlying thought patterns that hold you in survival modes.
Create Spaciousness & Welcome State Change — integrate practices that open you back to Regulation.

These steps create a repeatable process that builds self-awareness, nervous system flexibility and long-term resilience.

Why is The statechanged Method a six week journey?

Lasting change takes practice. Research shows that new habits form through consistent repetition over time — often 6–8 weeks on average, depending on the behavior (Lally et al., 2009). The statechanged Method uses six weeks as a structured container: long enough to help your nervous system learn new patterns but short enough to stay accessible. Over six weeks, you build awareness of your states, integrate regulating resources and develop habits that return you more easily to Regulation.

What disciplines and modalities inform The statechanged Method?

The statechanged Method draws from a multidisciplinary foundation, integrating both science and holistic practice. It is informed by:

Polyvagal Theory
Internal Family Systems (IFS)
Hakomi
Somatic Trauma Therapy
HeartMath
Neural Awareness
Mindfulness and MBSR (Mindfulness-Based Stress Reduction)
Cognitive Behavioral Therapy (CBT)

These approaches are carefully woven into state specific practices so they’re not just theoretical — they become tools you can use in real time.

How is The statechanged Method different from other approaches?

Other methods often offer the same practice no matter what you’re feeling. The statechanged Method is different because it is state specific. If you’re in a state Activation, you’ll use very different tools than when you’re in a state of Depletion or Overload. This precision makes the process more effective, compassionate and sustainable — you’re always meeting your nervous system exactly where it is.

The Four Nervous System States

What are the four nervous system states in The statechanged Method?

The statechanged Method identifies four primary nervous system states:

Regulation — calm, steady, connected (represented by an oval).
Activation — alert, restless, on edge (represented by a circle).
Depletion — drained, flat, shut down (represented by a square).
Overload — frozen, overstimulated, overwhelmed (represented by an hourglass shape).

Each state also has a 1–10 scale so you can rate your intensity. Instead of vaguely saying “I’m stressed,” you can say, “I’m in Activation, a 7 on the circle.” This makes nervous system awareness practical, visual and easy to share with the people in your life or with practitioners.

Why does The statechanged Method use new names and shapes for the states?

Traditional terms like “fight-or-flight” or “freeze” can feel abstract, clinical or incomplete. The statechanged Method gives each state a clear, accessible name and a shape to make them easier to understand, remember and communicate.

Shapes create a visual language — oval, circle, square, hourglass — paired with a 1–10 scale. Together, they turn feelings into something you can see, measure and communicate, making self-awareness easier to practice and easier to talk about with others.

What makes The statechanged Method unique in mapping nervous system states?

The statechanged Method is the only nervous system wellness framework that provides a detailed, state specific breakdown. For every state — Regulation, Activation, Depletion and Overload — we map out:

Dominant narratives — the storyline your mind creates in that state.
Sample thoughts — the phrases or beliefs that often arise.
Common feelings — the emotions that surface most often.
Common behaviors — the actions or coping strategies you may default to.
Physical sensations — the body cues that signal the state.
Social interaction styles — how you tend to relate to others.

This granular mapping makes it far easier to identify where you are. Awareness is the first step in regulation and The statechanged Method gives you a clear, compassionate way to build that awareness.

How do I know which state I’m in?

You can identify your state by noticing your body, thoughts and patterns. To make it even easier, we provide several tools:

Detailed state descriptions on our website.
The interactive statechanged Nervous System Quiz.
The Nervous System Regulation Workbook, which includes complete maps of narratives, feelings, sensations and behaviors for each state.

Together, these resources make it simple to say, “This feels like Depletion” or “I’m in Overload right now.”

What does being in a state of Regulation feel like?

In Regulation, your system feels balanced and flexible. You feel calm, grounded and connected — both to yourself and to others. Your thoughts are clear, your energy is steady and you can respond to life with presence rather than reactivity. This is your body’s natural baseline. Regulation doesn’t mean you never face stress — it means you can return to balance more easily when stress arises.

Lifestyle Applications

How does stress at work affect my nervous system?

Work stress often pushes the nervous system into Activation or Overload. You may feel restless, tense or flooded with racing thoughts, making focus and decision-making harder. Over time, chronic Activation can lead to Depletion, leaving you drained and disconnected.

The statechanged Method gives you state specific practices to use in real time — so you can downshift stress, set boundaries and protect your energy during the workday.

Can nervous system regulation help with sleep problems?

Yes. Poor sleep is often linked to a dysregulated nervous system — especially being stuck in Activation or Overload. Calming your system before bed helps your body shift into rest-and-digest mode, making it easier to fall asleep and stay asleep.

With statechanged, you’ll learn tools like breath practices, sensory downshifts and visualization techniques that prepare your system for deep, restorative sleep.

How do relationships affect my nervous system?

Relationships play a powerful role in nervous system wellness. Through co-regulation, our bodies naturally influence one another — calm energy supports calm energy while stress can spread quickly.

When you’re in Regulation, connection feels easy. In Activation or Overload, you may feel reactive or withdrawn. The statechanged Method teaches awareness of these patterns so you can communicate clearly, repair misattunements and return to connection with compassion.

Can nervous system regulation improve my focus and productivity?

Yes. When your system is stuck in Activation or Overload, focus splinters and productivity drops. In Depletion, you may feel too drained to start. True productivity doesn’t come from pushing harder — it comes from being in Regulation, where your body and mind work with clarity and steadiness.

The statechanged Method gives you simple practices to reset in the moment, so you can work with more energy, flow and creativity.

How does travel or jet lag affect the nervous system?

Travel disrupts your nervous system by adding physical strain, overstimulation and changes in routine. This often shows up as Activation (restlessness), Overload (sensory flooding) or Depletion (exhaustion after long journeys).

The statechanged Method provides state specific ways to support yourself on the road — from grounding practices during flights to gentle resets for energy recovery once you arrive.

Tools And Resources

What tools can I use to support nervous system wellness?

There are many ways to regulate your nervous system — breathwork, movement, meditation, journaling and sensory resets. At statechanged, we make these practices accessible through tools like:

The Nervous System Regulation Workbook — a six-week framework and companion guide.
The State Ascension Affirmation Cards — daily prompts for nervous system trust and awareness.

These resources turn nervous system regulation into something practical, structured and easy to bring into daily life.

What exactly does the Nervous System Regulation Workbook do?

The Nervous System Regulation Workbook is a 450+ page hardcover guide that walks you step-by-step through The statechanged Method. It provides:

A six week journey for habit building and resilience.
State-specific maps for Regulation, Activation, Depletion and Overload.
Breakdowns of narratives, sample thoughts, emotions, behaviors, sensations and social interaction styles for each state.
Reflective exercises, journaling prompts and life satisfaction assessments to track progress.

This workbook is both a practical tool and a trusted companion. It helps you build awareness of your nervous system, practice regulation daily and return more easily to a state of Regulation.

How do the State Ascension Affirmation Cards work?

The cards are designed to meet you where you are. Each one corresponds to a state — Regulation, Activation, Depletion or Overload — and offers a simple affirmation or visualization that supports your system. Using them daily builds nervous system trust, acceptance and balance.

Can I use nervous system wellness tools with my therapist or coach?

Yes. Many people use the Workbook and Cards alongside therapy or coaching. These tools give you in-the-moment regulation skills to use between sessions, which deepens therapeutic work and helps insights integrate. Practitioners often encourage nervous system awareness because it creates safety and builds emotional resilience.

What types of therapy does The statechanged Method integrate well with?

The statechanged Method complements a wide range of approaches, including:

Cognitive Behavioral Therapy (CBT) — by pairing state awareness with thought work.
Gestalt and psychodynamic therapies — by grounding emotional exploration.
Somatic therapies — by offering state specific practices for the body.
Mindfulness-based practices — by providing clarity and structure to awareness.

Because it integrates Polyvagal Theory, IFS, Hakomi, Somatic Trauma Therapy, HeartMath, Mindfulness and CBT, it is both evidence-informed and flexible.

Scientific Foundations

Is The statechanged Method evidence-based?

Yes. The statechanged Method is an evidence-informed framework that draws on decades of research in neuroscience, psychology, mindfulness and somatic healing modalities. While the method itself is unique and proprietary, its foundations are rooted in well-established and respected clinical and therapeutic disciplines.

The work of nervous system regulation goes deeper than simple relaxation. It’s about how your nervous system responds to perceived threats and stressors — and how to rewire old, unhealthy patterns into healthier, more resilient ones. The statechanged Method makes these insights actionable through a structured, step-by-step process.

What scientific disciplines inform The statechanged Method?

The statechanged Method integrates the most potent aspects of multiple evidence-based disciplines, including:

Polyvagal Theory — explaining how the vagus nerve governs safety, connection and stress responses.
Somatic Trauma Therapies (including Somatic Experiencing and Hakomi) — body-based approaches that release stored stress and support healing.
Internal Family Systems (IFS) — mapping inner narratives and parts of self.
Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) — shifting thought patterns and emotional responses.
Mindfulness and MBSR (Mindfulness-Based Stress Reduction) — cultivating presence and awareness.
HeartMath and biofeedback practices — regulating physiology through measurable coherence.

By weaving together elements of these disciplines, The statechanged Method creates a framework that is both structured and accessible, making nervous system regulation easier to integrate into daily life.

Why is The statechanged Method structured as a six-week journey?

Research consistently shows that six weeks of consistent practice is enough to learn a framework and adopt new habits. Studies in habit formation and neuroplasticity suggest that daily repetition over this period helps rewire old patterns and establish new, healthier ones.

The six-week design of The statechanged Method is intentional: it’s long enough to create meaningful change but short enough to feel approachable. Clients begin noticing results within the first weeks and by the end of the program many have established sustainable practices that continue to support them well beyond the six-week framework.

How does The statechanged Method work with neuroplasticity?

Your brain and nervous system are adaptable. Every time you notice your state, name it and apply a regulation resource, you strengthen new neural pathways. Over time these pathways become the default, making it easier and faster to return to Regulation.

The statechanged Method leverages this process by combining awareness with state specific regulating resources — helping train your nervous system to respond to stressors with greater flexibility and resilience.

Is nervous system regulation the same as relaxation?

Not exactly. Relaxation techniques can be useful but nervous system regulation goes deeper. It’s not just about feeling calm — it’s about how your body responds to stress and perceived threats and how you can re-pattern old responses into healthier, more adaptive ones.

Through The statechanged Method, you learn to identify your state — whether Regulation, Activation, Depletion or Overload — and apply the right practice for that state. Over time this builds flexibility and strengthens your ability to return to balance.

Coaching And Professional Support

What is statechanged coaching?

Statechanged coaching is personalized one-on-one support that helps you integrate nervous system wellness into your daily life. Unlike traditional coaching or therapy, statechanged coaching is rooted in The statechanged Method — a framework that helps you identify whether you’re in Regulation, Activation, Depletion or Overload and choose practices that match your current state.

What makes statechanged coaching unique is its combination of state awareness, evidence-informed practices and holistic integration. Sessions are practical, embodied and designed to give you tools you can use immediately to regulate your nervous system.

How is statechanged coaching different from therapy?

Therapy often explores the past and focuses on deep emotional processing. statechanged coaching complements therapy by offering in-the-moment nervous system regulation skills that help you move through stress and uncertainty.

Many clients find that combining therapy with statechanged coaching accelerates their progress — because they’re not only gaining insight, they’re also learning how to bring their nervous system back to balance in daily life.

Can I use The statechanged Method framework with my existing therapist or coach?

Yes. The statechanged Method integrates seamlessly with other approaches. Many clients bring their state maps, Workbook reflections or coaching insights into therapy or existing coaching relationships.

This creates a shared language that makes other modalities more effective. Whether your therapist practices CBT, DBT, IFS, psychodynamic therapy or somatic work — or your coach integrates holistic health, mindfulness or trauma-informed care — The statechanged Method provides clarity and structure that enhances their process.

What types of practitioners can benefit from integrating The statechanged Method into their work?

The statechanged Method is designed to support therapists, coaches and practitioners across a wide range of disciplines, including:

Cognitive Behavioral Therapy (CBT)
Dialectical Behavior Therapy (DBT)
Internal Family Systems (IFS)
Somatic Experiencing and trauma-informed therapies
Mindfulness-based practices (MBSR, meditation, yoga)
Holistic healthcare providers (nutritionists, acupuncturists, bodyworkers, integrative wellness coaches)

Because the method focuses on a healthy nervous system as the foundation of wellbeing, statechanged can add value and strengthen the efficacy of almost any therapeutic or healing modality.

Do you work with one-on-one clients?

Yes. Kitty Schur, founder of statechanged, works with a limited number of one-on-one clients each month. If you’re interested in exploring statechanged coaching, you can schedule a consultation here to see if it’s the right fit. Sessions are compassionate, collaborative and focused on helping you build resilience and achieve optimal wellbeing.

Orders, Shipping and Customer Care

How can I track my order?

Once your order has shipped, you’ll receive a confirmation email with a tracking link. You can use this link to follow your package in real time. If you have any issues with tracking or your order status, please reach out to us at hello@statechanged.com .

How long will it take for my order to arrive?

Shipping times vary depending on your location and the delivery option chosen at checkout. Orders typically ship within a few business days. Delivery times may vary based on the carrier and you’ll receive an estimated arrival date in your confirmation email.

Do you ship internationally?

Currently, we ship to the United States, United Kingdom and Canada. If you live outside these regions, please email us at hello@statechanged.com and we will do our best to arrange international shipping. Please note that additional customs fees or duties may apply depending on your country.

Can I get a refund on a digital download?

While we are unable to offer refunds on digital downloads, customer satisfaction is very important to us. If you are unsatisfied with a digital download within seven days of purchase, please email us at hello@statechanged.com and we will do our best to make it right.

What should I do if my order arrives damaged?

If your order arrives damaged, please email us at hello@statechanged.com with your order number and photos of the damage. We’ll arrange for an exchange or replacement right away.

Practical Guidance

How do I know which nervous system state I’m in right now?

The clearest way to identify your state is through reading the The statechanged Method Nervous System Regulation Workbook. The method’s evidence-informed framework maps the narratives, thoughts, feelings, behaviors, and physical sensations associated with each of the four nervous system states — Regulation, Activation, Depletion and Overload.

By reading these descriptions, it becomes easier to recognize yourself in the patterns: for example, Activation may feel urgent and restless, while Depletion often feels flat or disconnected. Each chapter of the workbook points you toward state specific practices — including, but not limited to, breathwork, movement, optic gaze practices, temperature shifts, co-regulation strategies, self-care routines and more — so you know what to do and what not to do in the moment.

Can I use The statechanged Method framework with my therapist or coach?

Yes. Many clients bring their reflections, state maps, and exercises from the The statechanged Method Nervous System Regulation Workbook into their therapy or coaching sessions. This creates a shared language that strengthens other modalities — including CBT, DBT, IFS, psychodynamic therapy, somatic experiencing and other mindfulness-based work.

Because it centers on nervous system regulation, The statechanged Method makes other approaches more effective by helping you access safety, clarity and emotional resilience during sessions.

What types of practices support nervous system wellness in daily life?

Nervous system wellness is supported through practices that match your state — helping you either downregulate from stress and hyperarousal or upregulate from low energy and withdrawal. The statechanged Method Nervous System Regulation Workbook offers tailored recommendations, including, but not limited to:

- Breathwork — exhale-focused breathing in Activation, belly breathing in Depletion
- Movement — grounding in Overload, energizing in Depletion
- Optic gaze practices — widening vision to reduce urgency, soft gaze to signal safety
- Temperature shifts — cold water to anchor in Overload, warmth to reconnect in Depletion
- Co-regulation — connecting with safe, regulated people whose calm supports your system
- Self-care practices — journaling, aromatherapy, gentle routines, or simply creating an environment of calm

Because all the practices and exercises recommend in The statechanged Method are state specific, you’ll always know which tools support balance — and avoid practices that might be counterproductive if used at the wrong time.

How can I use nervous system regulation at work or in stressful environments?

Work and daily stress often trigger Activation or Overload. Quick regulation tools can help, such as:

- Orienting to your environment (looking around and naming what you see)
- Placing your feet firmly on the floor and slowing your breath
- Using exhale-based breathing before responding to emails, texts, or conversations

Over time, practicing The statechanged Method helps you recover more quickly, maintain clarity under pressure and communicate with more presence and confidence.

How do I integrate nervous system awareness into relationships?

Relationships are profoundly shaped by our current nervous system state. In a state of Activation, you may feel reactive; in a state of Depletion, you might withdraw. By familarizing yourself with The statechanged Method, you will learn to notice your current state more quickly and be able to support yourself on your journey back to wellbeing.

For example, once resourced with The statechanged Method, you will be able to express : “I’m in a state of Activation right now and need a moment to pause” or “I’m in a state of Depletion and don’t have much energy, but I want to stay connected.” This awareness creates space for more compassion, reduces miscommunication and fosters healthier relational dynamics.

Partnerships And Collaborations

Does statechanged collaborate with wellness brands, creators, and media?

Yes. statechanged collaborates with aligned wellness brands, creators, and organizations that share our commitment to nervous system wellness and holistic mental health. We look for partnerships that expand awareness of nervous system regulation through thoughtful products, meaningful experiences, and evidence-informed education. For inquiries, email hello@statechanged.com.

Do you offer wholesale or bulk orders for bookstores, clinics, or wellness centers?

Yes. The Nervous System Regulation Workbook and State Ascension Affirmation Cards are available for wholesale and bulk orders. Bookstores, wellness centers, health clinics, and educational programs often stock these resources. For pricing and further details, please contact hello@statechanged.com.

Do you partner with therapists, coaches, or training programs?

Yes. statechanged collaborates with therapists, coaches, and training programs seeking to integrate nervous system wellness tools into their work. Many professionals purchase the Nervous System Regulation Workbook in bulk for clients or co-host workshops introducing The statechanged Method.

Do you offer corporate workshops or speaking events?

Yes. Founder Kitty Schur offers keynotes, workshops, and trainings for companies, nonprofits, and organizations on nervous system–informed wellbeing, leadership, and resilience—tailored to your audience and grounded in The statechanged Method. Inquire at hello@statechanged.com.

Do you collaborate with wellness spaces, hotels, or retreats?

Yes. We partner with hotels, wellness centers, and retreat spaces to design state-specific programming and provide resources that support regulation — from immersive workshops to curated product collaborations.

About the Founder

Who is Kitty Schur?

Kitty Schur is the founder and creator of statechanged, an author, practitioner, creative director, serial entrepreneur, investor, and emerging thought leader in the wellness space. She is known for bridging evidence-based science with holistic modalities, creating innovative tools and frameworks that redefine nervous system wellness.

What inspired Kitty Schur to create statechanged?

The inspiration for statechanged comes directly from Kitty’s own healing journey and the dedication of her first book, The Nervous System Regulation Workbook: “You are perfectly positioned to help the person you once were.” Guided by this ethos, she transformed years of personal exploration and professional training into a life’s purpose — developing a method that helps others find the clarity, balance, and resilience she once sought for herself.

What is Kitty Schur’s background?

Kitty holds a BA from the University of Southern California and a Master’s from the London School of Economics in Global Social Impact and Innovation. She is certified as a Holistic Health Coach, MBSR teacher, Kundalini Yoga instructor,and practitioner of Integrative Somatic Trauma Therapy. She has also studied and trained in Polyvagal Theory, Internal Family Systems (IFS), Hakomi, Somatic Experiencing, HeartMath and other mindfulness-based disciplines.

How does Kitty’s multidisciplinary background shape The statechanged Method?

Kitty’s work integrates neuroscience, psychology, somatic therapy, mindfulness, and trauma-informed approaches with a design-forward sensibility. Her background in brand development and creative direction ensures that The statechanged Method is not only scientifically grounded but also beautifully designed, emotionally attuned, and accessible for people at every stage of their healing journey.

What sets Kitty Schur apart as a founder and practitioner?

Kitty combines academic study, clinical training, entrepreneurial experience, and lived healing in a way few others do. As an author, practitioner, creative director, serial entrepreneur, investor, and emerging thought leader in the wellness space, she offers a rare balance of credibility, innovation, and authenticity — making statechanged both a trusted methodology and a cultural movement.