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The Emotional Regulation Workbook

Conscious Cues · Guided digital workbook

Emotional Regulation

A Journey Back to Choice

You notice your jaw tighten when a message comes in. Ten minutes later you’re still rewriting your reply. This workbook helps you catch those moments sooner and practice what you could do next.

$49.99 USD · One-time purchase

Get the workbook
Already bought it? Open My Practice
Emotional Regulation: A Journey Back to Choice workbook cover

Both formats included

Choose how you want to practice

Eight guided online sessions

Work through one step at a time. Try a short practice and write a reflection if you want. Your answers save to your Conscious Cues account, so you can come back to them.

A 93-page printable PDF

Print the whole workbook or pick a few pages. It includes 24 worksheets, guided practice scripts, and a four-week plan you can adapt.

Try a practice

Start with an ordinary moment

Think of something mildly frustrating, like waiting for a reply. If it feels comfortable, notice one thing your body is doing. Maybe your shoulders are raised or your hands are restless.

Try putting your feet on the floor or moving your shoulders a little. Then ask, “What would help me right now?” You might want to wait, get clarification, or step away for a minute.

The eight sessions

What you’ll work through

  1. Catch the first cue
  2. Find what helps you settle
  3. Name what you feel with kindness
  4. Check the story you’re telling
  5. Make room for a little discomfort
  6. Ask for the support you want
  7. Come back after a reaction
  8. Make it part of an ordinary day

Before you buy

Do I have to follow a schedule?

Work through the sessions in order or start with what would help today. The four-week plan is optional.

Where do I find it after purchase?

Sign in to My Practice with the account you used at checkout. You can open the online sessions and download the PDF there.

What happens to what I write?

Online reflections save to your signed-in account. Site administrators can access stored answers. You can skip any writing prompt. Notes you make on a printed copy stay on paper.

Browse the free Feelings & Needs guide

Get both formats · $49.99 USD

Keep exploring

Explore a free resource before choosing the workbook

You can try a smaller practice or read more about the ideas before deciding whether a guided workbook fits.

Free guide and PDF

Try an optional grounding exercise

Use familiar details around you as an alternative to focusing deeply inward.

See the practiceInteractive tool

Find a feeling word

Use the wheel when you know something is happening but do not yet have words for it.

Open the wheelFree guide

Choose a manageable response to stress

Explore practical options and notice which ones fit the state you are in.

Read the regulation guide
03

Live Practice
Circles

The library and workshops give you the map. The Practice Circle is where you actually drive. This is a guided, real-time space to turn new behaviors into second nature.

Real-Time Prep Settle your nervous system so you can show up clearly and calmly.
Witnessed Practice Try out new ways of speaking and setting boundaries in low-pressure settings.
Stay Centered Learn how to keep your cool, even when a conversation gets intense.
Integration Bridge the gap between "the lab" and your real-world relationships.
Live Practice Agenda 90 MIN SESSION

Practice Session

1Somatic Grounding & Regulation
2Exercise Demo & Modeling
3Active Practice Breakout Rooms
4Sharing Circles & Peer Feedback
5Somatic Reflection & Integration
6Weekly "Homework" Assignment
7Closing Connection & Checkout

Safe Space Protocol Active

02

Skill-Building
Workshops

Before stepping into live practice, you get the technical tools. Our workshops provide the behavioral frameworks and internal blueprints required to navigate tough moments with confidence.

Behavioral Frameworks Move beyond theory with word-for-word scripts and structured communication blueprints.
Internal Safety Learn physical tools to manage your system so you can stay present during conflict.
Foundation Prep The core instruction that prepares you for real-world application in our Practice Circles.
Skill-Building Syllabus

Workshops

From Victim to Empowerment Breaking the cycle of feeling powerlessness
Live
Building Internal Safety Blueprints for remaining calm & focused
On-Demand
Stop Abandoning Yourself Breaking the people-pleasing mechanics
On-Demand
Conflict & Repair Word-for-word templates for connection
Live
01

Therapist-Backed
Resources

This is where your awareness begins. Everything in The Resource Center is neuroscience-informed and designed to help you gain the perspective needed to stop the spiral before it starts.

Deep-Dive Guides Comprehensive, exercise-rich walkthroughs on real-life challenges.
Somatic Practices Integrated body-based exercises to move theory into physical regulation.
Relational Scripts Word-for-word communication templates for boundaries and conflict.
Worksheets & PDFs Actionable downloads to work through specific challenges.
The Resource Center
TOOL
The Interactive Feelings Wheel Explore and work through your emotions
MP3
12-Min "Emergency Landing" Somatic Regulation Audio
GUIDE
Rewiring Negative Self-Talk Video Guide & Worksheet
PDF
High-Conflict Script Communication Template
ABOUT SOFIA

I am an Intern Somatic Body Psychotherapist, Neuroscientist, Dancer, and Dance Teacher. My passion for mental health began at age 14, sparked by a natural ability to attune to people’s emotional landscapes.

Over the past 15 years, I’ve traveled the world exploring the human psyche — a journey that shaped my integrated approach, rooted in neuroscience (brain), psychology (mind), philosophy (spirit), and somatic practices like dance (body).

This embedded with my empirical experience has made it a personal and interpersonal discovery – in line with my essence and natural tendency to help those around me deal with various aspects of mental well-being.

It is this multidimensional understanding of what it means to be human that is at the heart of my work.

My work as a somatic body psychotherapist draws on the concept that life is a continuous unfolding process, from the first cell in the womb to the present moment. All aspects of our being need to be considered when navigating mental health issues.

I support each client’s unique process with openness and curiosity of all these aspects, helping transform scattered energy into a coherent source of well-being and vitality, reshaping life in ways that often exceed expectations.

Through my Neuroscience of Dance project and Dance Integrated Healing Method, I offer neurocognitive and movement-based tools for healing.

For the past six years, I’ve supported dancers and educators worldwide through sessions and workshops, focusing on injury recovery, neurological rehabilitation, memory and balance, mental health, and the therapeutic potential of dance. This integration of dance, neuroscience, and psychology began during my postgraduate research on the brain mechanisms behind dance, in collaboration with a leading researcher in the field.

My research has been published in Dance Data, Cognition, and Multimodal Communication and presented at the International Association for Dance Medicine & Science (IADMS) conference. I was honored when this project was nominated for the IADMS Dance Educator Award (2022) and the Applied Dance Science Award (2021) from One Dance UK, which also recognized me as a Healthier Dancer Practitioner.

Personally, advocate for neurodiversity as a proud dyslexic. I love cats, cute cafes, cats, long walks, writing, cats, poetry.

Did I say cats?

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