Polyvagal Theory Worksheet Overview
Polyvagal theory, introduced by researcher Stephen Porges in the 1990s, describes three states your nervous system moves between: safe and connected, mobilized, and shut down. Many therapists use it as a map, even though many scientists say key parts of its biology do not hold up.
This worksheet explains each state in plain words and helps you list the cues that make you feel safe or on alert. It also gives you space to map your own states and try ideas that may help you move back toward feeling safe.
In this worksheet, we’ll:
- Explain the three states in polyvagal theory and what each can feel like
- Help you list the cues that make you feel safe or put you on alert
- Provide space to map what each state is like for you
- Share simple ideas, like slow breathing and calm music, that may help you feel safe again
- Explain where the science on polyvagal theory stands
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Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton.
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Porges, S. W. (2017). The Pocket Guide to the Polyvagal Theory. W. W. Norton.
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Grossman, P. (2023). Fundamental challenges and likely refutations of the five basic premises of the polyvagal theory. Biological Psychology, 180, 108589.
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