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 today. 

There is no right way to self-regulate.

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.