You already know the three-zone diagram. Knowing it and locating yourself on it within thirty seconds of a state shift are two different skills. This workbook builds the second one.
Generic three-zone awareness tells you which zone you are in only after it has already announced itself. By the time hyperarousal is loud, the easy interventions are gone. The highest-yield move is detection at the earliest reliable marker, before the state peaks.
That requires knowing your specific markers, in your specific channels, at your specific intensity. Not the textbook list, your list. This workbook maps four separate channels, somatic, affective, cognitive, and behavioural, for both hyperarousal and hypoarousal, because the channel that speaks first is different for every nervous system.
It addresses both directions with equal precision. Hypoarousal is harder to catch than hyperarousal because it announces itself through absence, not presence. The workbook maps the quieter direction with the same rigour as the louder one, then pairs each signature with the return tools matched to it.
The guides here are built for self-directed work. If you're ready for something more specific — a session is 50 minutes, structured, and ends with a working hypothesis. Not a conversation. A map.