Sign-In
Cart
Regulated: A Field Guide to the Nervous System - How to Heal Anxiety, Burnout, and Chronic Stress at the Body Level
Paperback
Publisher: Independently Published
Published: Jul 8 2026
Pages: 194
Weight: 0.53
Height: 0.49 Width: 6.00 Depth: 9.00
Language: English
You wake at three in the morning and your chest is already braced. You sit at your desk and your jaw is clenched without your permission. You finish a meal and your stomach hurts and you do not know why. You have a good life on paper. The relationships are working. The work is fine. The bills are paid. And still, somewhere in the background of every hour, a low alarm is going off in your body, and no amount of journaling, breathwork apps, therapy, or stern self-talk has been able to turn it off. You have started to suspect that the problem is not in your thoughts. You have started to suspect that the problem is in your body.
You are correct.
REGULATED is the practitioner's field guide to the science the wellness industry has not yet learned how to translate. Drawing on Stephen Porges's polyvagal theory and the somatic-healing literature of the last two decades - van der Kolk, Levine, Dana, Maté, Sapolsky, Ogden, Menakem - this book is the working manual for the very large population of adults whose nervous systems have been mildly to moderately dysregulated for so long they have forgotten what regulation feels like.
What you will find inside:
- A clear diagnosis of the autonomic-nervous-system problem most therapy has been working around, not on
- Polyvagal theory in plain English - ventral vagal, sympathetic, dorsal vagal, and how to map your own three states
- Sixteen daily protocols you can begin today: morning regulation stack, mid-day reset, evening down-regulation, sleep architecture for an activated system, and twelve more
- The four-chapter science section - vagal tone, interoception, window of tolerance, co-regulation - translated for working adults
- The long work: trauma without a trauma story, thawing the frozen state, relational repair, and what year two of a regulated life actually feels like
- A complete appendix index of every protocol, a curated reading list of the foundational literature, and a working glossary of the field
Bottom-up, mechanism-first, lived-in. No affirmations. No optimization talk. No promises that ninety days will rewire decades. What the book offers instead is a daily, durable infrastructure of practices that, done consistently for three to twelve months, produce a body that is no longer permanently on alert - and the quiet that comes with it.
For the people who have done the inner work, read the books, tried the therapy, and still cannot get their body to calm down. The problem was never your mind. The book your nervous system has been waiting for.
Also from
Smith, Robert
Bonsai Book for Beginners: Learn How to Plant, Grow, and Care for a Bonsai Tree Step by Step
Smith, Robert
Paperback
Bonsai Book for Beginners: Learn How to Plant, Grow, and Care for a Bonsai Tree Step by Step
Smith, Robert
Hardcover
A Compendious Syriac Dictionary: Founded Upon the Thesaurus Syriacus of R. Payne Smith
Smith, Robert
Hardcover
What My Village Did for Me: The Robert Smith Story
Faulkner-Springfield, Shirley E.
Smith, Robert
Paperback
Cinnamon for Type II Diabetes: a bio-active aggravate that can battle and counteract diabetes.
Smith, Robert
Paperback
Amazing Turmeric for Cancer: a powerful antioxidant agent that has been directly linked to colon cancer cells
Smith, Robert
Paperback
Black Seed Oil for Breast Cancer: The effect of Black Seed Oil against Cancer
Smith, Robert
Paperback
What the Military Did for Me: A ROBERT SMITH STORY: AS TOLD TO TRAVIS C. PATTERSON - (Large Text)
Smith, Robert
Paperback
Devoted Academics: Ethical Responsibilities and Service in University Leadership
Smith, Robert
Hardcover
Harmonics, or the Philosophy of Musical Sounds. By Robert Smith, ... The Second Edition, Much Improved and Augmented
Smith, Robert
Hardcover
Practice With Science: A Series Of Agricultural Papers; Volume 1
Smith, Robert
Constable, John 1825-1892
Hardcover
The Art of Tatting: Mastering the Techniques, Tools, and Timeless Patterns of Lace Making
Smith, Robert
Paperback
Practice With Science: A Series Of Agricultural Papers; Volume 1
Constable, John 1825-1892
Smith, Robert
Paperback
Stop the Spiral: A 21-Day Plan to Quiet Anxious Thoughts, End Overthinking, and Reclaim Your Mind
Smith, Robert
Paperback
Financial Freedom: The Secrets To Building Wealth, Living A Rich And Fulfilling Life.
Smith, Robert
Paperback
Empath & Narcissist: Navigating the Complexities, Healing the Wounds, and Thriving in Authenticity
Smith, Robert
Paperback
Hardwiring Happiness: Zen Tricks to win over stress and build a mind that is happy 24*7
Smith, Robert
Paperback
Awestruck: A 30-Day Practice to Wake Up Wonder, Rewire Your Brain for Joy, and Make Ordinary Life Feel Extraordinary
Smith, Robert
Paperback
Decided: How to End Chronic Indecision, Quiet Decision Fatigue, and Trust Your Own Mind Again
Smith, Robert
Paperback
Daydreamer: How to Stop Maladaptive Daydreaming, Quiet the Inner Movie, and Come Back to Your Real Life
Smith, Robert
Paperback
Carried: How to Set Down the Mental Load and Stop Being the One Who Holds Everything Together
Smith, Robert
Paperback
Secure: Calm Your Anxious Attachment, Quiet the Fear of Being Left, and Build Love That Finally Feels Safe
Smith, Robert
Paperback
The Worry Loop: A 30-Day Plan to Break Free from Overthinking and Restore Your Peace of Mind
Smith, Robert
Paperback
Done Drinking: An Honest Field Manual for Quitting Alcohol Without Becoming a Different Person
Smith, Robert
Paperback
Full: How to Stop Emotional Eating, End Binge Eating, and Heal Your Relationship with Food
Smith, Robert
Paperback
Heartbreak: How to Get Over a Breakup, Heal from Heartbreak, and Find Yourself Again After Losing Someone You Loved
Smith, Robert
Paperback
Quiet Panic: The High-Functioning Anxiety Field Guide: How to Stop Performing Calm and Actually Feel It
Smith, Robert
Paperback
Tinnitus: How to Quiet the Ringing in Your Ears, Calm the Distress, and Retrain Your Brain to Stop Hearing It
Smith, Robert
Paperback
The Noise Floor: A 21-Day Field Manual to Stop Overthinking, Quiet Mental Noise, and Get Out of Your Own Head
Smith, Robert
Paperback
Also in
Self-Help
Go-To Notebook with Mohawk Paper, Midnight Blue Blank: (Blank Notebooks, Simple Notebook, Blue Notebook)
Chronicle Books
Other
Go-To Notebook with Mohawk Paper, Brick Red Dotted: (Dotted Notebook, Notebook with Dots, Red Notebook)
Chronicle Books
Other
The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are
Brown, Brené
Paperback
The Craftivist Collective Handbook: Projects, Stories and Methods for Your Gentle Protests
Corbett, Sarah P.
Hardcover
Codependent No More: How to Stop Controlling Others and Start Caring for Yourself
Beattie, Melody
Paperback
How Do You Feel?: A Spectacular Compendium of Ideas, Interactive Games, Provocations, Tests, and Tricks That Explore the World of What You Feel and Wh
Hughes, Edgar Gerrard
Paperback
Conscious Crafts: Knitting: 20 Mindful Makes to Reconnect Head, Heart & Hands
Kludje, Sicgmone
Koranteng, Vanessa
Hardcover
The Healthy Deviant: A Rule Breaker's Guide to Being Healthy in an Unhealthy World
Gerasimo, Pilar
Paperback
Inspired: Understanding Creativity: A Journey Through Art, Science, and the Soul
Richtel, Matt
Hardcover
1000 Words: A Writer's Guide to Staying Creative, Focused, and Productive All Year Round
Attenberg, Jami
Hardcover
Your Intuition Led You Here: Daily Rituals for Empowerment, Inner Knowing, and Magic
Naranjo, Alex
Vargas, Marlene
Hardcover
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness [With CD]
Williams, Mark
Segal, Zindel
Teasdale, John
Paperback
Awakening the Chakras: The Seven Energy Centers in Your Daily Life
Daniels, Victor
Daniels, Kooch N.
Weltevrede, Pieter
Paperback
The Complete Guide to the Enneagram: A Modern Approach to Self-Discovery and Connecting Well with Others
MacKenzie, Sierra
Paperback
Worthy as You Are: Weed Out Unhealthy Beliefs and Nourish Your Authentic Self
Duriel, Durgadas Allon
Paperback
The Danish Way of Raising Teens: What the Happiest People in the World Know about Raising Confident, Healthy Teenagers with Character
Sandahl, Iben Dissing
Paperback
Unlocking the 7 Secret Powers of the Heart: A Practical Guide to Living in Trust and Love
Tubali, Shai
Paperback
Belief, Being, and Beyond: Your Journey to Questioning Ideas, Deconstructing Concepts & Healing from Harmful Belief Systems
Crow, Granddaughter
Paperback
The Power of Your Angels: 28 Days to Finding Your Path and Realizing Your Life's Dreams
Fallois, Isabelle
Paperback
Witch Wisdom for Magical Aging: Finding Your Power Through the Changing Seasons
Johnson, Cait
Paperback
Escribe El Guion de la Vida Que Quieres: Manifiesta Tus Sueños Con Tan Solo Lápiz Y Papel
Christyn, Royce
Paperback
Badass Habits: Cultivate the Awareness, Boundaries, and Daily Upgrades You Need to Make Them Stick
Jen Sincero
Paperback
Creative Visualization: Using Imagery and Imagination for Self-Transformation
Shone, Ronald
Paperback
I Am That Girl: How to Speak Your Truth, Discover Your Purpose, and #bethatgirl
Jones, Alexis
Paperback
The Art of Communication: How to Be Authentic, Lead Others, and Create Strong Connections
Apps, Judy
Hardcover
Martial Arts Teaching Tales of Power and Paradox: Freeing the Mind, Focusing Chi, and Mastering the Self
Fauliot, Pascal
Paperback
Catastrofobia: La Verdad Detrás de Los Cambios de la Tierra En El Arribo de la Era de Luz
Clow, Barbara Hand
Paperback
Princes, Frogs & Ugly Sisters: The Healing Power of the Grimm Brothers' Tales
Hunter, Allan G.
Paperback
The Blue Zone: Lessons for Living Longer from the People Who've Lived the Longest
Buettner, Dan
Hardcover
London Falling: A Mysterious Death in a Gilded City and a Family's Search for Truth
Keefe, Patrick Radden
Hardcover
The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking about
Robbins, Mel
Robbins, Sawyer
Hardcover
Discover Your Soul Template: 14 Steps for Awakening Integrated Intelligence
Anthony, Marcus T.
Paperback
Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents
Gibson, Lindsay C.
Paperback
Unfuck Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs, and Triggers
Harper, Faith G.
Paperback
How to Be Okay When Nothing Is Okay: Tips and Tricks That Kept Me Alive, Happy, and Creative in Spite of Myself
Lawson, Jenny
Hardcover
The Anxious Generation: How the Great Rewiring of Childhood Is Causing an Epidemic of Mental Illness
Haidt, Jonathan
Hardcover
The Little Frog's Guide to Life: Love, Advice and Inspiration for Every Day from the Internet's Beloved Mushroom Frog
Eequay, Maybell
Hardcover
The Little Frog's Guide to Self-Care: Affirmations, Self-Love and Life Lessons According to the Internet's Beloved Mushroom Frog
Eequay, Maybell
Hardcover
Think and Grow Rich: The Landmark Bestseller Now Revised and Updated for the 21st Century
Hill, Napoleon
Paperback
Hbr's 10 Must Reads on Mental Toughness, Updated and Expanded (Featuring How to Stop Worrying about What Other People Think of You by Michael Gervais)
Review, Harvard Business
Gervais, Michael
Duckworth, Angela L.
Paperback
As a Man Thinketh - the Original 1902 Classic (includes the Mastery of Destiny) (Reader's Library Classics)
Allen, James
Paperback
The Courage to Be Disliked: The Japanese Phenomenon That Shows You How to Change Your Life and Achieve Real Happiness
Kishimi, Ichiro
Koga, Fumitake
Paperback
The War of Art: Break Through the Blocks and Win Your Inner Creative Battles
Pressfield, Steven
Paperback
How to Be a Rich Old Lady: Your Guide to Easy Investing, Building Wealth, and Creating the Wild, Beautiful Life You Want
Holden, Amanda
Hardcover
Take Breaks, Work Better: Measure Impact, Not Hours, and Transform Your Profitability
Briggs, John
Paperback
No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model
Schwartz, Richard C.
Paperback
Through Mom's Eyes: Simple Wisdom from Mothers Who Raised Extraordinary Humans
Jones, Sheinelle
Hardcover
Strong Ground: The Lessons of Daring Leadership, the Tenacity of Paradox, and the Wisdom of the Human Spirit
Brown, Brené
Hardcover
Don't Believe Everything You Think (Expanded Edition): Why Your Thinking Is the Beginning & End of Suffering
Nguyen, Joseph
Hardcover
Crucial Conversations: Tools for Talking When Stakes Are High
Grenny, Joseph
McMillan, Ron
Patterson, Kerry
Paperback
Be Your Own Bestie: A No-Nonsense Guide to Changing the Way You Treat Yourself
Brown, Misha
Hardcover
Stop Letting Everything Affect You: How to break free from overthinking, emotional chaos, and self-sabotage.
Chidiac, Daniel
Paperback
Body Electric: The Hidden Health Costs of the Digital Age and New Science to Reclaim Your Well-Being
Zomorodi, Manoush
Diaz, Keith
Hardcover
The Courage to Commit: Embrace the Radical Power of Sticking with Something
East, Andrew
Johnson, Shawn
Hardcover
Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity--One Step at a Time
McDowell, Milica
Conley, Courtney
Hardcover
Rewrite the Program: How to Stop Conforming, Start Exploring, and Find Fulfillment
Bowman, Eli
Paperback
Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships
Rosenberg, Marshall B.
Paperback
Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts
Burkeman, Oliver
Paperback
Who Moved My Cheese?: An A-Mazing Way to Deal with Change in Your Work and in Your Life
Johnson, Spencer
Hardcover
The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living
Hanselman, Stephen
Holiday, Ryan
Hardcover
The Saved Effect: True Stories of Lives Reclaimed by People Who Were Willing to ACT
Newbury, Brad
Newbury, Kiera
Hardcover
Make Your Bed: Little Things That Can Change Your Life...and Maybe the World
McRaven, William H.
Hardcover
Reparenting the Inner Child: The New Science of Our Oldest Wounds and How to Heal Them
Lepera, Nicole
Hardcover
The Story of Your Life: How Social Media Shapes the Way We Experience Everything
Jezer-Morton, Kathryn
Hardcover
Are You Mad at Me?: How to Stop Focusing on What Others Think and Start Living for You
Josephson, Meg
Hardcover
The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life
Manson, Mark
Hardcover
The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your Life
Warren MD W. Lee
Hardcover
Doing Small Things with Great Love: How Everyday Humanitarians Are Changing the World
Eubank, Sharon
Hardcover
Tarot for the Wild Soul: A Trauma-Informed Approach for Growth, Healing, and Grounding in the Present Moment
Mack, Lindsay
Hardcover
Burn the Haystack: Decode Dating, Torch the Duds, and Make Room for Men Who Matter
Young Phd, Jennie
Hardcover
The Gifts of Imperfection: 10th Anniversary Edition: Features a New Foreword and Brand-New Tools
Brown, Brené
Paperback
The Overthinker's Guide to Making Decisions: How to Make Decisions Without Losing Your Mind
Nguyen, Joseph
Hardcover
The Company We Keep: Friendship, Connection, and Redefining What It Means to Grow Together
Elle, Alexandra
Hardcover