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 spent eight weeks focused on your loved one. This week is about you. You cannot pour from an empty cup. Being a supporter for someone with Bipolar II is a marathon, not a sprint, and if you don't refuel, you will burn out. Burnout isn't just bad for you; it's bad for them. It leads to resentment, criticism, and a return of that high 'Expressed Emotion' we talked about in Week 2. Self-care isn't selfish; it's a strategic necessity. It's the oxygen mask on the airplane—you have to put yours on first before you can help anyone else. This means setting boundaries. It means recognizing that you are not responsible for their happiness 24/7. It means having a life, hobbies, and friends that are separate from your role as a supporter. Your role is not to be a martyr. It is to be a healthy, resilient individual who can offer support from a place of fullness, not depletion. This is non-negotiable for long-term success.

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.

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] Longer sets can open up emotional processing, which is better done with clinical support."

Go Deeper

Window of Tolerance