Small moments of self-support

Rooted & Regulated Nervous-System Workbook

A 28-page downloadable PDF with daily check-ins, optional practices, and room to reflect. Print the pages or use them digitally, at your own pace.

$13.00Digital workbook

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Educational self-support. Not therapy, diagnosis, medical care, or a promise of healing.

Rooted & Regulated

Nervous-System Workbook

A Gentle Workbook
for Noticing & Supporting Yourself

Practices, reflection, and everyday support. Choose a page, skip a practice, return at your pace.

28-page downloadable PDF

Printable · Digital use · Branded layout preview

Therapy support

Explore how counseling can help you achieve your goals

Looking for counseling support? Heather Vani, LMHC-D, BC-TMH, CIMHP is a New York–licensed mental health counselor and founder of Rooted & Regulated. She offers individualized, evidence-informed counseling focused on anxiety, burnout, emotional regulation, boundaries, life transitions, and trauma-informed support. Counseling is separate from these self-guided educational wellness resources.

Her undergraduate education was at C.W. Post, and she completed her graduate education at Adelphi University. Her professional background includes private practice and telemental health counseling since 2016, as well as experience in a Hospital Setting and outpatient care. She is board-certified to provide telemental health services and is a certified integrative mental health practitioner.

Work with Heather on Talkspace Work with Heather on Headway

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Find a resource for right now.

Explore a few of our currently available digital resources. Open any one to see what it includes and decide if it feels useful for you.

Rooted & Regulated Nervous-System Workbook$13.00

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Supplement store

A thoughtfully selected supplement store, with a client discount.

Explore Heather Vani, LMHC-D, BC-TMH, CIMHP's Fullscript store for a thoughtfully selected supplement collection. A client discount is available through the Fullscript shop.

As a Certified Integrative Mental Health Provider (CIMHP), Heather brings a whole-person lens to mental wellness, including the relationship between lifestyle, nutrition, and mental health. Supplements are optional, evidence-informed support that may complement therapy, nourishing food, sleep, movement, and medical care when appropriate.

Supplements are not treatment, a replacement for professional care, or a promise of outcomes. This information is not medical advice; consult a qualified clinician about your individual health needs, medications, and care plan.

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Follow for grounded wellness resources, gentle practices, and updates to support your healing journey.

Visit @rootedandregulated11

About Rooted & Regulated

Gentle tools, made for real life.

Rooted & Regulated creates compassionate digital wellness resources for people navigating anxiety, depression, and trauma recovery.

Each guide, journal, and worksheet is designed to be clear, grounded, and usable on real days—not only the easy ones. Move at your own pace and return to what supports you.

Learn about the approach

What you can expect

Compassion before pressure

No shame, forced positivity, or rigid timelines.

Yours to revisit

Instant digital access for quiet moments when you need support.

Clear, usable guidance

Grounded prompts and practices made for real, imperfect days.

A softer path forward

Support that meets you where you are.

Choose a focused resource or build a small library of practices you can return to throughout recovery.

Browse every resource

Regulation practices for difficult moments

Printable grounding exercises and guided prompts help you pause, notice what is happening, and identify a manageable next step.

Reflection without overwhelm

Low-pressure journals and worksheets turn broad feelings into clear language, patterns, boundaries, and needs.

Repeatable rhythms for everyday care

Gentle planners and routines help you make room for rest, nourishment, connection, and recovery without chasing perfection.

The resource shelf

Choose what feels useful today.

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The first collection is being prepared with care. Visit the shop to see every currently available guide, journal, and worksheet.

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Simple access

Start with one resource. Grow your toolkit slowly.

Resources are individually priced in the shop, so you can choose what fits your needs and budget without a subscription.

Every purchase includes

Instant digital delivery
Personal-use access
A reusable resource you can revisit

A small invitation to make your wind-down space feel like your own.

Partner recommendation

A gentle comfort recommendation

Some people find comfort in soft, cozy clothing as part of their everyday wind-down routine. If that feels supportive to you, you can explore Comfrt’s comfort-focused clothing line.

Explore Comfrt

Affiliate disclosure: Rooted & Regulated may earn a commission if you purchase through this link, at no extra cost to you.

You do not have to rush your healing.

Begin with one supportive practice and take the next step when you are ready.

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