Free Downregulation Guide

Tools for shifting from arousal into rest — without forcing sleep.

This guide is designed for people whose nervous systems take longer to slow down at night. Inside, you’ll find practical, gentle tools to support downregulation when sleep feels effortful.

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I’m so glad you’re taking this step toward supporting your nervous system.

At Tella Psychology, we know that chronic stress, anxiety, ADHD, and sleep difficulties are often rooted in nervous system dysregulation, not lack of willpower. That’s why we created this Downregulation Guide — a practical, research-informed resource to help you identify your nervous system state and choose tools that actually match what your body needs.

This guide walks you through how to:

Recognize when your system is in high arousal vs. low energy

Choose body-based and mind-based strategies that support downshifting

Build a flexible “menu” of tools instead of forcing rigid routines

Create more frequent moments of safety and calm throughout your day

Download your PDF here:
https://www.tellapsychology.com/s/Tella-Psychology-Downregulation-Guide.pdf

Why Nervous System Regulation Matters

When your nervous system spends long periods in a state of activation, it can show up as:

Difficulty falling or staying asleep

Feeling “tired but wired”

Heightened anxiety or irritability

Trouble concentrating

Emotional reactivity

Learning how to gently down regulate your system is a foundational first step in many evidence-based treatments.

If you have questions or would like personalized support, feel free to schedule a free consultation to learn more about our therapy services.

Wishing you more moments of calm,

Dr. Jessica Klement