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You’re Not “Bad at Coping.”
You’re Operating Outside Your Window of Tolerance.
This workbook will help you recognize when your nervous system is beyond its capacity and how to bring yourself back.
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WHO IS THIS WORKBOOK FOR?
✔ You’ve ever thought, “Why do I react like this?”
âś” You can feel yourself move into overwhelm, panic, numbness, or shutdown.
âś” You want to understand your nervous system instead of judging it.
✔ You’re looking for practical tools to help you feel more grounded, present, and connected.
This is me!
About Your Guide: Christina DeFranco
Christina DeFranco is a Registered Psychotherapist (Qualifying) and the creator of the Re-Story & Regulate Method, a gentle framework for understanding the patterns your body learned in survival. Her work is rooted in compassion, nervous system science, and a belief that you don’t need to “fix yourself” — you need safety, clarity, and a new story that honours who you are now. Christina brings warmth and attunement to every resource she creates, helping you feel seen in ways you may never have experienced before.
WHAT’S INSIDE THE WORKBOOK:
âś” Understand Your Window of Tolerance
A simple, clear breakdown of how your nervous system works so you can recognize when you’re within your capacity and when you’ve moved outside of it.
✔ Identify Your “Up” State (Overwhelm / Anxiety)
Reflective prompts to help you notice what hyperarousal feels like in your body, including early signs you might usually miss.
✔ Identify Your “Down” State (Shutdown / Numbness)
Guided prompts to help you recognize when your system moves into disconnection, fatigue, or collapse and how it shows up for you.
âś” Nervous System Mapping
Understand how your body responds to stress, pressure, and emotional triggers.
âś” Bottom-Up Regulation Tools (Body-Based)
Practical techniques to calm activation and bring your system back to baseline through the body, including breathwork, grounding, movement, and sensory support.
âś” Top-Down Regulation Tools (Mind-Based)
Simple cognitive and awareness-based strategies to reduce overthinking, reactivity, and internal pressure.
âś” Personal Integration
 A space to identify what actually works for you, so you’re not guessing how to regulate in the moment, you already know.
Download the Workbook!