When your brain is tired, overwhelmed or simply running on empty, the usual expectations of daily life can feel like a lot.

This free Neurodivergent Regulation Menu offers simple, low-demand ideas to help you reduce demands, create comfort and support your nervous system.

You don't have to do everything. Pick what feels helpful in the moment. 

There is no right way to self-regulate.

A practical set of DBT skills reminder cards designed to help you quickly revisit skills you have already learned when you need a little prompting.

When you're feeling overwhelmed, it can be difficult to remember which DBT skill might be useful in the moment. These cards provide simple, accessible reminders of practical skills across areas such as distress tolerance, emotion regulation and mindfulness.

These resources are intended as a reminder and reinforcement of DBT skills you have already been taught, rather than a replacement for counselling, therapy or professional support.

Digital download | $15 

This resource was created by Paws Your Mind Counselling and is informed by the Subjective Units of Distress (SUDS) framework and Dialectical Behaviour Therapy (DBT) distress tolerance skills. DBT was developed by Dr Marsha M. Linehan. This resource is for educational purposes and is not a substitute for individual therapeutic support. 

The development of this resource was also informed by the Red Zone Worksheet by John Mader, DBT Family Skills.