3R Nervous System Self-Awareness Worksheet

Written By Yeji Son

Hey there—

3R: Realization, Reset, Resilience

This worksheet is a companion to my stress management workshop, grounded on Polyvagal Theory and ACT (Acceptance and Commitment Therapy). It’s designed as a gentle guide to help you:

  • Notice your stress as it shows up (Realization)

  • Steady your nervous system and find your footing (Reset)

  • Reconnect with what truly matters to you (Resilience)

If you haven’t attended the workshop, you can still use this sheet. But first, you’ll need to understand the three core states of your nervous system described in Polyvagal Theory:

  1. Safe & Connected (Ventral Vagal) – Calm, grounded, open to connection.

  2. Fight or Flight (Sympathetic Activation) – Anxious, restless, or ready to act.

  3. Shutdown or Collapse (Dorsal Vagal) – Numb, disconnected, or shut down.

This sheet works best when you can recognize which state you’re in and choose the steps that meet your body where it is.

3R Stress management tool

Please feel free to download it and use as you wishes.

With care,

Yeji Son
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