Top Section: Brain & Nervous System Map
| Icon | Region | Function | Body Cue | Tip |
|---|---|---|---|---|
| 🧠🔥 | Amygdala | Threat detection | Racing heart, tension | Pause & check reality |
| 🧠📚 | Hippocampus | Memory & context | Flashbacks, confusion | Anchor to present, check patterns |
| 🧠🛡️ | Medial Prefrontal Cortex | Integrates emotion & reasoning | Calm, lightness | Make values-based decisions |
| 🌬️💓 | Vagus / Parasympathetic Tone | Regulation | Deep breath, relaxed muscles | Engage breath & grounding |
Middle Section: Body Signals Checklist
| Signal | Meaning | Quick Reset |
|---|---|---|
| Gut tightness | Possible boundary violation | Pause, breathe, scan situation |
| Chest heaviness | Anxiety/fear | Hand on chest, notice sensation |
| Shallow breathing | Hyperarousal | Slow, deep breaths |
| Muscle tension | Stress/alert | Stretch, release tension |
Bottom Section: Decision-Making Flow
- Pause & Scan → Notice body signals & amygdala alerts
- Observe Patterns → Track repeated behaviors in self & others
- Check Alignment → Ask: “Does this match my values?”
- Regulate → Breathwork, grounding, somatic exercises
- Act Informed → Choose from clarity, not fear
- Reflect → Journal or note outcomes to reinforce self-trust
Quick Symbols:
- 🔴 Alarm / threat cue
- 🟡 Notice / evaluate
- 🟢 Safe / aligned with values
Tip for Daily Use
- Keep this infographic on your phone, desktop, or printed near your workspace.
- Use it when uncertainty arises to guide real-time, trauma-informed, body-aware decisions.
- Over time, your nervous system learns to trust itself, read patterns accurately, and make empowered choices.
