How to Use This Script

This script is designed to be read aloud during your coaching session. "You" sometimes addresses you as the coach and sometimes your loved one — just as it would in a natural conversation. Speak it in your own voice; paraphrase where it feels right. Sections in blockquotes are exercises to do together.

You: "We've learned a lot of skills over these weeks. Now we want to build a wall of protection to keep you well. We call this a Daily Wellness Plan — and in bipolar, it's not optional. It's the difference between stability and crisis."

You: "What are the things you absolutely MUST do every day to stay stable? Let's start with the big ones: Sleep — same bedtime, same wake time, every single day. Medication — taken at the same time, no skipping. These are your Non-Negotiables."

You: "Now let's add the next tier: one physical activity, one social connection, one meal at a regular time. These aren't luxuries — they're stabilizers. When any of these slip, it's often the first domino."

You: "Here's the hard truth about bipolar: the illness will tell you to abandon the plan. During depression, it says 'what's the point.' During mania, it says 'I don't need a plan — I feel great.' The plan exists precisely for those moments. You made it when you were thinking clearly."

You: "Let's also plan for high-stress days. What's your minimum viable day? If everything falls apart, what are the three things you absolutely will not skip? That's your emergency baseline."

Important for the Supporter: The Daily Wellness Plan is the single most important tool in this program. Help them post it somewhere visible. Review it together weekly. When they resist the plan during a mood episode, gently remind them: 'We made this together when you were stable. Let's trust that version of you.'

Nervous System Regulation Exercise: Hand on Heart

You: "Let's do something simple but powerful. Place one or both hands over your heart. Feel the warmth of your hands through your clothing."

You: "Apply gentle pressure — enough to feel grounded. If it helps, say to yourself: 'I'm here. I'm safe. This is hard, and I can handle it.' Breathe naturally and stay with the sensation."

Why this works: Warm touch on the chest activates pressure receptors that signal safety to the brain. Research shows this gesture reduces cortisol and increases oxytocin — the same neurochemistry activated by being held by a safe person.

You: "You can do this anywhere. In public, just rest one hand on your chest as if you're thinking. No one will know it's a regulation practice."

Nervous System Regulation Exercise: Butterfly Hug

You: "This one comes from EMDR work with trauma survivors. Cross your arms over your chest, fingertips resting just below your collarbones."

You: "Now alternate tapping — right, left, right, left. Keep it slow and gentle. Do SHORT sets: 10 to 30 seconds, then pause and notice what you feel. Repeat 3 to 5 sets."

Why this works: The bilateral tapping provides alternating stimulation to both brain hemispheres, similar to EMDR eye movements. Short sets promote calming. This was developed by Lucina Artigas for use with trauma survivors.

You: "Keep sets short for calming. Longer sets can open up emotional processing, which is better done with clinical support."

Nervous System Regulation Exercise: Bilateral Movement

You: "Let's get your body moving. Stand up and march in place — bring your right hand to your left knee, then your left hand to your right knee. Keep alternating."

You: "Let your arms swing naturally. Breathe normally. Continue for 2 to 3 minutes. Notice if you feel more present, less foggy."

Why this works: Cross-lateral movement activates both brain hemispheres simultaneously, promoting integration. It also generates proprioceptive input, helping your body locate itself in space — critical when someone feels disconnected.

You: "This is a great first move when someone is shut down and can't access breathing exercises.

Regulation Toolkit — Between Sessions

The Regulation Toolkit has 22 nervous system regulation exercises organized by state: hyperarousal (flooded, panicked), hypoarousal (shut down, numb), and window of tolerance maintenance. You don't need to memorize them — you need to know where to find them when you need them.

Open Regulation Toolkit [blocked]

Alpha Wave Music — Between Sessions

The Alpha Wave Music Studio has binaural beat tracks specifically composed for nervous system regulation: focus states, calm alertness, and deep rest. Use them during difficult evenings, before hard conversations, or when you need to reset without having to do anything active.

Open Alpha Wave Music Studio [blocked] Movement often works when stillness doesn't."

Go Deeper

Window of Tolerance