The Regulation Deck
16 grounding and self-regulation tools for when you feel overwhelmed, anxious, or disconnected
A simple, supportive resource to help your nervous system find its way back to safety.
When you’ve grown up carrying the weight of childhood trauma, your nervous system can sometimes react as though the past is still happening in the present. Even small moments of stress can feel like too much, too sudden, or too familiar.
The Regulation Deck offers gentle, practical tools you can use anytime your system feels overwhelmed, shut down, or disconnected. Each card provides one small practice to help you return to presence, steadiness, and choice, at a pace that feels manageable for you. Healing doesn’t happen all at once, it happens one small regulation at a time.
Supporting your body to recognise you’re safe now
The practices in this deck can help your nervous system shift out of old survival responses, so you can reconnect with the present moment and feel a little more grounded inside.
Creating small pockets of steadiness during overwhelmEach tool is simple, gentle, and easy to use. These small steps can help you feel calmer, clearer, or more connected when emotions feel too big or your body feels far away.
Building your capacity for regulation, one moment at a time
Over time, these practices can support your system to recover more quickly after stress, soften old patterns, and create a sense of safety that slowly and steadily grows.
About Suzanne
Hi, I’m Suzanne, a Clinical Psychologist based in Doncaster East, Melbourne. I specialise in helping adults heal from the lasting impacts of childhood trauma. With over 15 years of experience, I understand how deeply early relational trauma can shape your emotional world, your relationships, and your sense of self.
My approach is gentle, honest, and human. I use Emotion-Focused Therapy to help you feel seen, understood, and emotionally safe as we explore your past together. My goal is to support meaningful, tangible shifts — at your pace — so you can move towards a life that feels more whole, grounded, and connected.
Start with one small step, download your free Regulation Deck
You don’t need to get it right, and you don’t need to do every practice. Just choose one card, go slowly, and let your body respond. These tools are here to support you whenever you feel overwhelmed, anxious, or disconnected.
Download the free card deck and begin creating small moments of calmness.