Strategies Library for Inner Balance

66 grounding and self-regulation strategies across 11 categories. Search, filter by zone, and expand for step-by-step instructions.

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🌬️Breathing7
Box Breathing
4 min▼
Coherent Breathing
5 min▼
4-7-8 Breathing
3 min▼
Physiological Sigh
1 min▼
Nadi Shodhana
5 min▼
Diaphragmatic Breathing
5 min▼
Soothing Rhythm Breathing (CFT)
5 min▼
🫀Vagal Stimulation5
Humming / Om
3 min▼
Cold Water Face Immersion
2 min▼
Intense Gargling
2 min▼
Ear Massage
3 min▼
Valsalva Maneuver
1 min▼
🌿Sensory Grounding4
5-4-3-2-1
5 min▼
Body Scan
10 min▼
Orienting Response
3 min▼
Bilateral Tapping
3 min▼
⚠️Panic & Crisis5
TIPP
5 min▼
Progressive Muscle Relaxation
10 min▼
Ice Diving
2 min▼
Safe Place Visualization
5 min▼
Co-Regulation in Crisis
5-15 min▼
🛡️Meltdown Prevention6
Warning Signs Checklist
3 min▼
Exit Strategy
2 min▼
Recovery Protocol
15 min▼
Sensory Sanctuary
10 min▼
Shutdown vs. Meltdown Differentiator
2-5 min▼
Autistic Burnout Recovery Plan
15-30 min▼
🧘Mindfulness4
Body Scan Meditation
15 min▼
Metta / Loving-Kindness
10 min▼
Mindful Walking
10 min▼
Yoga Nidra / NSDR
20 min▼
🌈Emotional Regulation13
RAIN
5 min▼
Opposite Action (ND-Adapted)
5 min▼
Window of Tolerance Tracker
3 min▼
Self-Compassion Break
3 min▼
STOP+ Technique / Quick Reset
2-3 min▼
PDA Demand Reframing
3-5 min▼
IFS Parts Check-In (ND-Adapted)
5-10 min▼
Polyvagal State Mapping for ND
5-10 min▼
Co-Regulation Before Self-Regulation
5-15 min▼
EFT Tapping (Emotional Freedom Technique)
5-10 min▼
Self-Havening
3-5 min▼
Cognitive Defusion (ACT adapted for ND)
3-5 min▼
Polyvagal Ladder Journaling (Deb Dana)
5 min▼
🌀Sensory Rebalancing6
Stim Toolkit
5 min▼
Sensory Diet
ongoing▼
Proprioceptive Input
5 min▼
Sensory Inventory
10 min▼
Sensory Gating / Input Reduction
5-15 min▼
Stimming Permission & Expansion
5-10 min▼
🧩Alexithymia4
Emotion Wheel
5 min▼
Body-to-Emotion Mapping
5 min▼
"What Am I Feeling?" Protocol
3 min▼
Interoception Building Ladder
5-10 min▼
🧠Executive Function10
Task Initiation
5 min▼
Transition Bridging
3 min▼
Energy Budget Planner
5 min▼
Autistic Inertia Ramp Protocol
5-10 min▼
Time Anchoring
3-5 min▼
Demand Menu (PDA-safe)
5-10 min▼
Dopamine Menu (ADHD)
15 min setup▼
Energy Accounting (Maja Toudal)
5 min/day▼
Body Doubling
varies▼
Monotropic Flow Protection
ongoing▼
🎭Masking & Identity2
Unmasking Check-In / Masking Cost Calculator
5-8 min▼
Social Battery Tracker
2 min▼

Psychoeducational Video Resources

Curated selection — clinical sources and autistic/ADHD perspectives

Deb Dana describes the Polyvagal Theory
▶
Polyvagal Theory & Nervous System
17:52

Deb Dana describes the Polyvagal Theory

Norton Mental Health

Polyvagal Theory Explained Simply
▶
Polyvagal Theory & Nervous System

Polyvagal Theory Explained Simply

Lewis Psychology

How Your Feelings Are Disappearing — Alexithymia explained
▶
Emotional Regulation & Alexithymia
13:41

How Your Feelings Are Disappearing — Alexithymia explained

HealthyGamerGG · Dr. K