All the tools

Every protocol the series teaches, in full, on one page each. Free, printable, and they work with no signal.

Narrow it down, or read the whole list. Nothing is recorded and the filters never leave this page.

All 28 tools

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• The Now ProtocolGet your feet under you when everything is too loud.Run it now · Get through the next bit · On your own
• The Body ResetBring your body down when it will not settle.Run it now · Come down · On your own
• The Thought ResetTest the thought: fact, fear, or guess? Then act.Run it now · Stop the spiral · On your own
• The Line ProtocolCheck whether you are reacting to then or now.Run it now · Get through the next bit · On your own
• The Circle ProtocolCatch the pattern early, and swap one step.Run it now · Stop the spiral · On your own
• The Sphere ProtocolSort the worry: act, schedule, or name a guess.Run it now · Stop the spiral · On your own
• The Wave ProtocolChoose the smallest step that holds up next year.Run it now · Get started · On your own
• The Nexus and Repair ProtocolSurvive the hour first, then make it right later.Run it now · Say the hard thing · With the other person
• Panic ProtocolBreathe out twice as long, and stop fighting it.Run it now · Come down · On your own
• Anger ProtocolMove your body first, then answer in twenty minutes.Run it now · Come down · On your own
• Shutdown ProtocolTake the pressure off, get warm, then stand up.Run it now · Come up · On your own
• Grief ProtocolLet it come, keep eating and sleeping, stay connected.A practice over weeks · Get through the next bit · On your own
• Shame ProtocolTell one person you trust, and name it exactly.Run it now · Get through the next bit · On your own
• The Crisis Response SequenceCall 911 if they are not safe, then stay.Run it now · Help somebody else · For somebody else
• DefusionStep back from the thought and do what matters.Run it now · Stop the spiral · On your own
• The Conflict ProtocolName the behaviour, then say exactly what you need.Run it now · Say the hard thing · With the other person
• The Assertiveness ProtocolSay what you need, then stop apologising for it.Run it now · Say the hard thing · With the other person
• ForgivenessRecall what happened, decide to release it, decide again.A practice over weeks · Build it before I need it · On your own
• The Team ProtocolPick one person and ask for one specific thing.Build it on a calm day · Build it before I need it · With the other person
• The Co-Regulation SequenceAsk whether they want listening, help, or just company.Run it now · Help somebody else · For somebody else
• The Full Trigger MapList what sets you off, then decide each response.Build it on a calm day · Build it before I need it · On your own
• The Rewiring ProtocolRehearse the new response daily, and sleep consistently.A practice over weeks · Build it before I need it · On your own
• The Thought RecordRate the feeling, weigh both sides, then rate again.Build it on a calm day · Stop the spiral · On your own
• The Dysregulation Response SequenceSteady yourself, crouch, and name what you see.Run it now · Help somebody else · For somebody else
• The Task Activation ProtocolWrite one specific task, then set a ten-minute timer.Run it now · Get started · On your own
• The Self-Rescue SequenceText or call 9-8-8 yourself, then get near people.Run it now · Get through the next bit · On your own
• The Self-Compassion BreakName it as human, then hold it without pushing away.Run it now · Come up · On your own
• The Baseline ResetChange the most depleted of the seven basics tonight.Build it on a calm day · Get started · On your own

Every one of these also runs as a guided runner, one step at a time, in the app — which is built and not yet open. Nothing here needs it.