The Nervous System Workbook: Practical Exercises to Ease Anxiety, Find Safety, and Come Home to Yourself Using Polyvagal Theory

by Deb Dana

A guide to understand and befriend your unique nervous system―and find your way back to safety and calm in times of stress

We live in stressful times. When we’re anxious and overwhelmed, our nervous systems―and our lives―suffer. We can’t eliminate all of life’s difficulties, but The Nervous System Workbook can teach you how to find more well-being amidst it all, starting inside your own body.

Deb Dana, a leading expert in Polyvagal Theory, shares incredibly effective tools for getting to know your system. She writes, “No two nervous systems are exactly alike, and getting to know how your nervous system works leads you along the path to becoming an active operator of your own system, no matter how it is wired.”

Step-by-step, Dana takes you through more than 50 short practices and exercises that teach you:

• How your personal nervous system responds―to what’s happening outside you, to what’s happening inside you, and how you communicate with others’ systems
• How to recognize when you’re in a state of distress
• What helps you feel calm and centered
• Why co-regulation―connecting with others―can support your sense of security
• Strategies to find more safety and ease within yourself

QR codes throughout the book point to bonus audio practices guided by Dana.

As Dana writes, “When you learn to befriend the nervous system, you’ll move through the world in a new way and experience the powerful benefits that come with finding your personal pathways to calm and freedom.”

Genres: Self Help, Nonfiction, Psychology, Mental Health, Personal Development, Health

192 pages, Paperback

Published November 5, 2024

About the author

Deb Dana is a clinician and consultant specializing in working with complex trauma and Coordinator of the Traumatic Stress Research Consortium at the Kinsey Institute, Indiana University. She developed the Rhythm of Regulation clinical training series and lectures internationally on ways in which polyvagal theory informs work with trauma survivors.

Reviews

[Lauren Chase · Rating 5 out of 5]

Bottom line: this book is both accessible and actionable. As a trauma survivor with many years of healing work, research, and reading about trauma under my belt (and a gazillion years of therapy and a thesis project about trauma 😅), this book is a breath of fresh air. I have a lot of intellectual understanding about trauma (neurobiological effects, socio-cultural underpinnings, clinical approaches, artistic interventions and thematic explorations, etc.) but that can feel pretty disconnected from the realities of living and struggling with the aftermath of trauma. Thankfully, this book brings things into the present moment, into the body, and helps you to build a relationship with your nervous system in a way that can inform every day living and healing.

Author Deb Dana has written other books on polyvagal theory and coined the term "glimmers" (instead of triggers, glimmers are things that bring a sense of safety, awe, wonder, beauty, expansiveness, etc.). Here she presents the reader with several approaches: reflective writing and drawing prompts; exercises to tune into the subtle states in the body; prompts to access positive memories and experiences; ways to self resource and create safety through the senses and things like comfort objects; and building supports and connections that foster feelings of safety and joy.

Overall the point is to help the reader approach their nervous system responses (fight and flight, shutdown, and connection or regulation) with kindness and gentleness. The author encourages the reader to approach all of these states with compassion - after all, our nervous system is really still just trying to keep us safe 🙏 ❤

I would highly recommend this workbook to anyone on a PTSD recovery journey, especially if you have hit that wall of "I've done all the work, I've read all the books, I've been in therapy forever  - why won't my nervous system just chill the f* out?!?!" These prompts help you approach your body and nervous system with gentleness and compassion, and help dial in a greater level of understanding and nuanced perception. I would 💯 recommend to somatic healing practitioners or anyone using somatic healing practices as complementary piece of the trauma healing puzzle. Also would highly recommend to trauma-informed therapists. The exercises in this workbook would be good for individuals or group therapy settings. This approach would be a good follow up to DBT skills, actually.

Again, to sum up, this book is super accessible, free from medical, clinical, and academic jargon and something that trauma survivors can actually put into use (instead of just thinking about it or talking about it).

Digital ARC from NetGalley

[Sean Briere · Rating 5 out of 5]

I've been reading a lot of arcs through Netgalley recently, but none of them have touched me in the soul like this one. It probably helps that one of my special interests is nervous system regulation, but because of that I can be also really harsh on nervous system workbooks. This one is 5 stars for me. I really took my time with it over the past few weeks I've had the arc, and it's made a genuine impact on me.

This workbook did a really good job not to demonize any states of regulation. I particularly enjoyed the writing a letter thanking my flight or flight system for keeping me safe in moments I truly needed it. It's nice to see that function in that light when you have a sensitive nervous system, and do all you can do avoid fight or flight.

My only critique is that for some of the exercises you got examples from the writer and some you did not get examples. And the activities I did not get examples left my brain a little blank which is common with people with dysregulated nervous systems. So, definitely my only frustration.

That being said I 1000% plan on actual buying this with my real money. I work at a library where I am swimming in books, so I don't buy books often. This one just felt really helpful for me the last couple of weeks as I went back to it. I'd love to sit down with my own copy, and fill out the pages.

[Esi ✨ · Rating 3 out of 5]

I knew of the importance of our nervous system but have never actually "studied" it. That's why this title cough my eye. And it did turn out to be a really helpful guide. It made me understand myself better and introduced new perspectives. That said, I thought it got a bit repetitive in places. Instead, it could have gotten more in depth with certain approaches.

Overall, a valuable guide with exercises to help you understand yourself better.

DISCLAIMER: Ebook provided by NetGalley and the publisher in exchange for an honest review

[Donna · Rating 4 out of 5]

These days, many of our nervous systems are stressed, and we may not recognize when we're dysregulated. The Nervous System Workbook teaches readers about the nervous system, how to recognize dysregulation, and how to re-regulate.

As I worked my way through the book, I came to be more present in my body. I've also learned why I feel so much better around my dog and certain people, as well as why my students have told me that just being around me helps them feel calmer: hello, co-regulation!

I'm a survivor of multiple traumas, and this is a book I highly recommend not just for other survivors, but for anyone who's feeling stressed by current events.

[J Kromrie · Rating 5 out of 5]

Thanks to the publisher and Netgalley for this eARC.

Deb Dana’s The Nervous System Workbook is an invaluable resource for anyone looking to understand and regulate their nervous system using the principles of Polyvagal Theory.

This practical guide is designed to help readers ease anxiety, find safety, and reconnect with themselves through a series of accessible exercises and reflections.

Dana, a leading expert in Polyvagal Theory, begins with a layperson-friendly overview of the theory, making complex concepts approachable and understandable. She explains how our nervous systems respond to stress and trauma, and how these responses affect our emotions, behaviors, and relationships. This foundational knowledge sets the stage for the workbook’s practical exercises, which are designed to help readers tune into their body’s signals and develop strategies for self-regulation.

The workbook is structured around more than 50 short practices and exercises that cater to different learning styles and needs. These exercises range from simple breathing techniques to more involved reflections on personal experiences and relationships. Dana emphasizes that there is no one-size-fits-all approach; instead, she encourages readers to explore and discover what works best for their unique nervous systems.

The Nervous System Workbook excels in its interactive nature. QR codes throughout the book link to bonus audio practices guided by Dana herself, providing an additional layer of support and engagement. This multimedia approach enhances the learning experience, making it easier for readers to integrate the exercises into their daily lives.

Dana’s writing is compassionate and encouraging, creating a sense of safety and trust that is essential for this kind of work. She acknowledges the challenges of dealing with anxiety and stress, and offers practical, evidence-based tools to help readers navigate these difficulties. Her approach is both scientific and deeply human, reflecting her extensive experience as a clinician and consultant.

The Nervous System Workbook is a comprehensive and user-friendly guide that empowers readers to take control of their mental and emotional well-being. Deb Dana has crafted a resource that is both informative and practical, with exercises that are easy to follow and effective.

For anyone interested in Polyvagal Theory or looking for ways to manage anxiety and stress, this workbook is a must-have.

[hope · Rating 5 out of 5]

In this book the author argues that our experience of our lives are not defined by our brains. Most of our experiences are actually defined by our nervous systems, and the point is not to be perfectly regulated all the time but to become aware of what state we are in (regulated/safety, fight/flight, or disconnection/shutdown), and to learn how to bring ourselves back to regulation. This ability to come back to safety is the skill that this workbook teaches.

I appreciated the word list that the author provides that describes all the various ways we can be in the three states. It helped bring home the various ways we can experience the states throughout the day and in our real lives.

Overall, I found this book helpful and insightful. This book helped me to become more aware of what state I am in, and what makes me move from one state to another. It motivated me to make conscious choices, to increase certain activities that help me feel regulated, and have compassion for the times in my life when I shutdown. I particularly enjoyed the section of the book on remembering moments of awe where the author encourages us to feel the richness of moments that fill us with wonder. I found those awe-inspiring moments to be particularly effective in creating feelings of deep appreciation, reverence, and well-being.

Thanks to Sounds True Publishing for the review copy via Netgalley. I am voluntarily leaving a review. All opinions are mine.

[Henriette · Rating 5 out of 5]

Great book to understand our inner world and our re-actions
I expected to get a book with sets of exercises. What I got was a whole new worldview and it totally made sense to me.
It is the autonomous nervous system which governs life itself.
The autonomous nervous system is built to keep me safe and helps to survive moments of danger.
The book helps (here come the exercises!) with very simple exercises to explore your own „landscape“ of your individual nervous system.
The individual landscape explains how we perceive the world and how we react.
The author gives gentle ways to regulate and even stretch and gradually alter the existing landscape of our nervous system.

Highly recommended. Perceptive, easy to read, and a key to understand our nervous system „an embodied, biological resource that is always present and ready to guide us.“

I received an ARC via netgalley. The review is left voluntarily.

[Alexis · Rating 4 out of 5]

As a chronic anxiety sufferer (complete with catastrophization!) this book was a really interesting way to reframe my body's chronic panic response. I did not know much about Polyvagal Theory and the introduction to the concept was well written and accessible. The background provided a good structure for working through the responses to each level of regulation. The exercises were "easy" in that they can be done in small chunks without having to commit to hours of navel gazing per chapter. For those of us who want to regulate better, but find "homework" an unmanageable challenge, this is perfect. You can spend five minutes for a quick check in, or journal extensively...this format works for any therapeutic style. I have not done all the exercises, but the few I did try out served their purpose well and got me framing my anxiety response in a new way. While I would love a deep dive on the theory and research (there seems to be some debate as to how far the theory can be taken into practice, though that is true for most forms of therapy, so we shall carry on I guess), this workbook provides and excellent foray into practice that can be started right now, when you need it and in any variation that you need it.

[Ashley · Rating 5 out of 5]

This is such a great workout to help with nervous system regulation and learning more about the Polyvagal Theory. Thanks to NetGalley and Sounds True Publishing for the eARC. As someone who is in therapy this has been a helpful addition to do on my own as "homework." I found this workbook to really informative, while also allowing me to really step back and think about my answers and how I would respond. I really appreciated that the author, Deb Dana, filled in her own examples on the blanks. This really helped me get a feel for how to get into the mind frame for each question. This is a book I plan to keep on hand not only for the information, but to revisit as my answers change in the future!

[A Bookworm Crafts · Rating 4 out of 5]

In this polyvagal theory workbook, clinician and author Deb Dana presents the different elements of the nervous system alongside practical exercices. By understanding the elements of hierarchy, neuroception and go-regulation and bringing the unconscious into our awareness, we are then able to better control our actions (reflecting rather than reacting).

Some of the activities felt slightly repetitive but, as the author explains, they are not meant to be undertaken at the same time. The idea is instead to dip in and out of the book as needed. I've already picked up some ideas to use with my kids!

Thank you to Netgalley and Sounds True Publishing for providing me with a digital copy of this book in exchange for an honest review.

[Victoria Postlewait · Rating 5 out of 5]

As a therapist I appreciate any book that helps guide my sessions when working with clients, The Nervous System Workbook offers a hands on approach of healing mental health symptoms, many stemming from a trauma response. This workbook offers many practical exercises that I find accessible to all levels from an individual working on their own inner work or a seasoned therapist. I can appreciate the acknowledgment of why the nervous system works the way it does and how it protects us from reoccurring traumas thus normalizing an overactive nervous system. Overall I highly recommend Deb Dana's The Nervous System Workbook and considering purchasing a physical copy myself! Thank you Netgalley for providing an ARC of this book.

[Susanne · Rating 5 out of 5]

This very practical step by step guide has loads of great advice for bringing your nervous system back into regulation. This resource can be used when you are already elevated to help you exit that fight/flight/freeze response, but it is an especially helpful workbook to go through when you are relatively regulated and can best absorb the material. I highly recommend getting this book in a physical format so that you can annotate and interact with the material fully. This book has the potential to be life changing to those of us who regularly experience a disregulated nervous system.

[Jeannie · Rating 5 out of 5]

This was a really good book but I have to say somewhat repetitive to Deb Dana's other books and card deck. However, this is a great book for somewhat even already aware of the polyvagal theory. This book is slightly more accessible than her previous book.

Thank you Netgalley for the opportunity to read an advanced reader copy. This opinion is 100% my own.

[Julia · Rating 4 out of 5]

Highly recommend this workbook! I love Deb Dana and everything about her work. Though I had prior knowledge/passion around polyvagal theory when starting this workbook, I would say that, as intended, this workbook is accessible to anyone, no matter their level of understanding of polyvagal theory. Deb Dana has a very poetic way of writing and the science is explained intuitively. I really appreciated the flow and progression of the questions/prompts. The embodiment of the prompts also helped me integrate the concepts more deeply. This workbook is more of a bottom-up approach, whereby you're looking at how the nervous systems impacts your emotions/thoughts (versus a top-down approach, which might focus more on your thoughts). As a clinician, I can see this being very useful in session with clients.

Thank you NetGalley and Sounds True Publishing for this ARC!

[Gabriella Robinson · Rating 4 out of 5]

Really loved the breakdown of the surveillance system and examination of our physical response to stress and our environment. The book leaves readers with a great and digestible toolkit for stress and self regulation

[Matt Kelland]

DNF.

[Jordnn · Rating 3 out of 5]

Polyvagal method for stress and anxiety relief. As a naturally anxious person trying to navigate this stressful world I can appreciate the practical application.

[Mindi · Rating 4 out of 5]

I won this as a Goodreads giveaway. This is my honest review. I think this is a great companion to your own work in therapy. I’m going through this with several of my own clients right now. I do wish the intro has a bit more of the polyvagal background but overall this book is a good way to start befriending your nervous system.

[KDub · Rating 4 out of 5]

This is an excellent introduction to polyvagal theory and the nervous system. Includes exercises/prompts and guides to help. Not a book to read all at once but more to read parts of and return to it.

I think this book works better as a physical copy rather than a digital one since many of the exercises involve drawing or writing, and there is space to do so. But you could use a journal along with it instead.

Also I was a little disappointed that the QR codes to audio files weren't available in the advanced copy, as I think that would have heightened the experience.

Thank you to NetGalley and Sound True Publishing for the ARC.