Regulator vs Back to Safety

Regulator Nervous System Regulation & Emotional Wellness Regulator is a science-informed emotional regulation app designed to help you manage stress, anxiety, overwhelm, and emotional shutdown. It offers gentle, effective tools to support your nervous system and guide you back toward balance, safety, and clarity. There are no ads, no subscriptions, and no in-app purchases. Everything is included. Daily Regulation & Awareness Regulator centers around a living wellness flame that reflects your daily self-care activity. As you practice, the flame grows and changes, helping you build consistent regulation habits over time. View activity history, mood trends, and long-term insights to better understand your emotional patterns. Emotional Check-Ins Track how you’re feeling with flexible daily check-ins: Quick 5-point mood scale Optional detailed tracking of energy, emotion type, and intensity Emotion blends based on Plutchik’s emotion model Clear charts showing trends across days, months, or years Guided Meditations (11+ Hours) Access over 11 hours of guided meditations, including more than 6 hours of regulation-focused content. Sessions are designed for different nervous system states and include grounding, inner child support, havening-inspired practices, sleep support, boundaries, intuition, anchoring, and more. State-Based Guidance Not sure what you need? Regulator helps you identify whether your nervous system is: Hyperaroused (anxious, activated) Hypoaroused (numb, disconnected) Balanced You’ll then be guided to practices that best support your current state. Breathing & Somatic Regulation Regulator includes evidence-informed tools such as: Paced breathing visuals 4-4-6 deep breathing to activate the parasympathetic nervous system Bilateral movement and neuro rocking Temperature-based calming techniques Trauma-Informed Practices Explore gentle, body-based exercises inspired by EMDR, EFT tapping, NRRT, and polyvagal theory, including: Step-by-step EFT tapping guidance Finger tapping with progressive calming phases Butterfly hug and self-soothing practices Grounding & Focus Tools For moments of anxiety or dissociation, Regulator offers: 5-4-3-2-1 sensory grounding SBRC mindfulness technique A pattern-based memory game to redirect anxious thoughts Sound & Sensory Support Calming sound bath experiences and subtle visuals support relaxation throughout the app. Regulator is designed for anyone seeking practical, compassionate tools for emotional regulation and nervous system support — whether in moments of distress or as part of daily self-care.

35 practices, including 8 free. New: Step Back from Worrying Thoughts and Make Room for Feelings. Two practical exercises for moments when thoughts or feelings take up your attention. Back to Safety helps you practise regulation when you feel tense, overwhelmed, depleted or disconnected. Choose an exercise that fits the moment, check in with how you feel, and discover what you want to return to. The app was created by a clinical psychologist and psychotherapist. Every exercise includes scientific background and sources. The practices draw on research and clinical approaches involving breathing, grounding, self-compassion and body-based attention, among others. YOUR PERSONAL FOUR-WEEK PROGRAMME With Premium, you can practise for four weeks in a way that suits you. Choose your direction, pace and preferences. A brief check-in helps you find a suggested exercise; afterwards you record how well it suited you. Your overview shows what you have done. Build a personal set of exercises without a rigid schedule to keep up with. Your regulation card brings together exercises that suit you, your own signals and sources of support. Add a supportive phrase or write your own words. Save the card as a PDF or print a pocket-sized version. JOURNAL AND PROGRESS Record sessions and notes in your Journal. Progress lets you explore your own measurements and patterns over longer periods. The expanded Premium Journal and Progress reports explain the data and can be saved, printed or shared as PDFs when you choose. Standalone exercises outside the programme can count too. PRACTISE YOUR WAY • A growing library of short and longer exercises for tension, anxiety, overwhelm, shame and moments of disconnection or exhaustion • Before-and-after check-ins using the Affect Grid and two additional sliders • Breathing visuals, spoken guidance for selected exercises, and supporting sounds or haptic cues where available • A short quiz offering starting points for exercises • In-depth articles with explanations and sources • Ambient sounds including ocean, rain, piano and calm START FOR FREE Begin with eight complete exercises, including the physiological sigh, box breathing and 5-4-3-2-1 grounding. The free version also includes a journal, mood check-ins, scientific explanations, the quiz and basic insights. No account, ads or compulsory trial. PREMIUM Premium unlocks the personal four-week programme, regulation card, full exercise library, expanded Journal and Progress reports, and full ambient library. Choose a monthly or annual subscription; the current price is always shown before purchase. Your practice records remain on your device by default. If you share a PDF, you choose the destination. The app uses the app store's purchasing services for subscriptions. See the Privacy Policy for details. Back to Safety is intended for self-help and psychoeducation. It does not provide a diagnosis or replace professional care when needed. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://www.ggzijsselberkel.nl/back-to-safety-privacy