THE nervous system
healing workbook
your self-paced, easy-to-follow healing guide rooted in trauma-informed science, somatic and cognitive practices, and holistic wellness.
this is the workbook i WISH someone had handed me when i was first trying to heal my nervous system
instead of feeling overwhelmed, confused, and alone, you’ll have the education, tools, and support you need to finally get regulated
here's what's inside:
✔ the science of your nervous system based on polyvagal theory, made simple
✔ a self-assessment to understand where you’re at + what you need
✔ somatic (body-based) AND cognitive (mind-based) tools for daily regulation
✔ deep dives into triggers, resilience, and emotional regulation
✔ a nervous system diet guide for nutrition-based healing
✔ movement, sleep, and lifestyle protocols for long-term care
✔ a 30-day reset challenge to help you integrate it all
✔ reflection prompts, a resource list, and a special bonus offer to keep going
this is for you if you're...
→ just beginning your nervous system healing journey and craving clear, grounded guidance that actually makes sense
→ already deep in the work and ready to expand your toolkit with powerful, trauma-informed practices
→ a highly sensitive person, a healer, a trauma survivor—or simply a human with a nervous system that deserves care
→ exhausted from guessing what your body needs and ready to finally understand what it’s asking for
→ tired of the spirals and want to build real, reliable self-soothing skills that last
→ longing for a deeper, more compassionate connection to your body, your emotions, and your life
from my journey to yours.
i created this because i’ve been where you are. i know what it’s
like to feel like everything is too much and not know where to start.
i spent years learning, training, and experimenting to figure out what actually works to heal the nervous system.
and now i’m handing it all to you—so you don’t have to figure it out alone.
— francesca emilia
i don't know if this is for me...
you don’t need to be an expert. you don’t need to be “ready.”
you just need to be willing to meet yourself where you are—and take one step. this workbook will meet you there.
do i need any previous knowledge?
nope. this workbook is beginner-friendly and trauma-informed.
is this digital or physical?
this is a digital PDF that you will receive by email. you can download it instantly.
how long will it take to work through?
go at your own pace—some people do it in a week, others take their time over a month or more. the 30-day reset will help you stay consistent.
will this be too overwhelming for me?
no. it’s intentionally designed to be gentle, simple, and step-by-step. no pressure to do it all at once—you can take your time, pause when needed, and go at your own pace. because healing doesn’t have to be heavy.
what if i don’t have a lot of time right now?
that’s actually when this workbook will help the most. the practices are flexible and many can be done in 5–10 minutes a day. plus, the 30-day reset is designed for people with real lives.
i’ve done a lot of healing work already...
will this still teach me something new?
absolutely. many people who are deep into their healing journey still find themselves dysregulated or stuck. this workbook brings together nervous system science, somatics, nutrition, and reflection in a way that’s holistic and integrative. even if you’ve done “the work,” this gives you a new way to approach it.
what if i can’t afford it right now?
that’s why i offer 20% off with the code HEAL20 to help make it more accessible. that brings the price down to $16—for a 59-page guide full of tools, education, and support that you can return to again and again.