Module 5 – Worksheet 2: Emotional Reset – Finding Your Center Again

✨ Introduction
When stress rises, your nervous system can go into survival mode.
You might freeze, shout, shut down—or rush to fix everything.
But the truth is: regulation starts with you, not around you.
This exercise invites you to explore how you return to calm. Not with guilt. Not with judgment. Just curiosity.

🪞 Reflective Practice

1. What usually throws you off balance emotionally as a parent or caregiver?
Think of patterns—not just isolated events.
🖊️ Write 2–3 common triggers (e.g., noise, feeling ignored, sibling conflict, lack of sleep):

2. When you’re dysregulated, what does it look like on the outside?
How would someone watching you know you’re overwhelmed?

🖊️ Describe your behaviours, tone, or actions:

3. Now go inward. What are the clues inside your body or mind that you’re not regulated?
Tension? Racing thoughts? Wanting to run away or fix everything?

🖊️ Tune in and note them here:

4. What actually helps you reset when things go off track?
Not what you think should help—but what does.
(e.g., deep breath, walking away for a moment, music, humor, naming the feeling out loud)

🖊️ List 2–4 realistic self-regulation tools that work for you:

5. What could you try next time you feel flooded?
Choose one tool from above and write out how you might use it—even in a messy moment.

🖊️ Your plan:
“When I notice I’m overwhelmed, I will…”

🌀 Visual Reflection (optional)
Draw or map out your “reset zone.”
In the center, write what brings you calm. Around the edges, sketch or name things that knock you off center.
Add arrows or symbols to show how you might return to yourself.

📷 Sketch here:

✅ This exercise supports the course themes of emotional self-regulation and co-regulation.
You can’t always control the chaos—but you can build your own path back to calm.
And that’s the strongest foundation your child can stand on.