Daily Ground

A Helix Guide for Nervous System Support

*28-day Trauma-Informed Journal

Welcome to Your Journal

Welcome to Daily Ground, a 28-day companion for reconnecting with your body, regulating your nervous system, and creating space for healing and growth. This journal is built for those who want to move out of survival mode and into a life of intention, presence, and groundedness.

Whether you’re navigating trauma recovery, stress, or simply want to deepen your relationship with your nervous system, this journal offers simple, daily practices rooted in somatic psychology, polyvagal theory, and trauma-informed care.

There’s no “right” way to do this — just a commitment to show up, gently and honestly.

How to Use This Journal

  • Pick it up at any time — this journal is undated.

  • Each day has a morning and evening check-in.

  • Weekly reflection pages help track progress and patterns.

  • Use the nervous system cheat sheets for quick support ideas.

  • Skip days if you need to. This is a practice in compassion, not perfection.

Nervous System State Reference Chart

State Signs Support Tools

Fight Tension, anger, racing, thoughts Movement, grounding, journaling

Flight Anxiety, restlessness, panic Breathwork, slowing down, body scans

Freeze Numbness, disconnection, feeling ‘stuck’ Warmth, gentle motion, orienting to environment

Fawn People-pleasing, loss of self, over-accommodation Boundaries, affirmations, identity reflection

Safe / Connected Calm, curious, creative, open Co-regulation, laughter, nature, rest

Daily Regulation Tools Cheat Sheet

  • Breathwork: Try box breathing (4-4-4-4) or longer exhales.

  • Somatic Movement: Shake it out, stretch, sway, walk.

  • Co-regulation: Safe people, pets, nature, music.

  • Sensory Tools: Aromatherapy, weighted blanket, fidget item.

  • Thought Shifts: “I am safe now.” “I don’t have to rush.” “My body knows what to do.”

WEEKLY REFLECTION PAGE (repeat x4)

Weekly Nervous System Check-In

  • This week I mostly felt: (Fight / Flight / Freeze / Fawn / Safe)

  • Moments I felt safe in my body:

  • Challenges I noticed:

  • What helped me return to regulation?

  • One thing I’ll try next week:

DAILY PAGES (28 total)

You’ll repeat this structure for each day:

Morning Grounding

  • Body scan: What am I feeling physically?

  • Emotion check-in:

  • Word for my nervous system state:

  • Today I want to support myself with:

Movement ☐ Breathwork ☐ Rest ☐ Boundaries ☐ Connection

  • Intention / mantra for today:

“I am safe to feel and heal.”

Evening Reflection

  • What helped me feel regulated today?

  • What activated or dysregulated me?

  • How did I respond to that moment?

  • One thing I’m proud of today:

What will I carry into tomorrow?

Tracking Page (Color or Fill-In Style)

Nervous System Growth Tracker

Color in a symbol (heart, spiral, circle) each day you feel moments of regulation or connection with your body.

End-of-Journal Reflection

  • What have I learned about my nervous system?

  • What patterns have I noticed?

  • What support tools work best for me?

  • One compassionate message I want to remember:

Notes / drawings / extra space