20 Ways To Regulate Your Nervous System
What is the Nervous System?
Simply put, the nervous system includes the brain, spinal cord, and a complex network of nerves. This system sends messages back and forth between the brain and the body. The brain is what controls all the body's functions.
Why does the Nervous System matter?
Supporting healthy nervous system regulation is one of the keys to managing health and effectively supporting your well-being, everyday, and especially on days when you are having a flare up of symptoms (whether physical, emotional, or even spiritual). This is particularly important because we are not meant to stay in a state of activation via the sympathetic nervous system for a long period of time (i.e. fight, flight, freeze, or fawn).
Which do you tend toward?
Fight = Retaliate or confront a threat.
Flight = Run away or avoid the threat.
Freeze = Physical and mental paralysis or the inability to respond.
Fawn = Pleasing or appeasing the threat.
How can you regulate your Nervous System?
Today, I’m sharing 20 of my favorite practices to help you reference when you need it most.
Breath work / Deep breathing
Your breath is one of your most powerful allies when it comes to calming yourself down. You are so much more powerful than you even realize and harnessing the power of your breath will be. complete game changer. Try alternate nostril breathing or simple envisioning filling your belly with air in a cycle of 4 counts to inhale, 4 counts to hold, and 4 counts to exhale.
Mindfulness Meditation | Guided Visualization
There are so many apps and videos available now to facilitate mindful moments of presence, acceptance, and peace with what is. Whether you want to focus on moving through a particularly challenging moment emotionally or you just want to take 5 minutes to release excess tension from your body this practice is tried and true.
Therapeutic Writing / Journaling
Writing specifically about the emotional AND sensory details of experiences that you have been through have been proven to be powerful at helping processing emotions and recovering erring from chronic pain. One of my favorite writing practices comes from Dr. Pennebaker.
Grounding with Nature
Get yourself in contact with the natural world, friend. Whether you’re filing your lungs with fresh air on a cool morning walk, watching the wind move through the trees, listening to the birds, tasting a freshly picked apple, or feeling the smoothness of river stones as you skip them across the water. Nature is medicine because we are nature.
Drinking Tea*
Warm herbal drinks are soothing to hold and support the body and spirit. Nervine plants / teas are particularly beneficial for supporting overall nervous system health and the body’s ability to adapt to stress.
Some common nervine herbs include: Mimosa (Albizia julibrissin), Bacopa (Bacopa monnieri), California Poppy (Eschscholzia californica), Catnip (Nepeta cataria), Chamomile (Matricaria chamomilla), Hops (Humulus lupulus), Kava (Piper methysticum), Oat Seed (Avena sativa), Passionflower (Passiflora incarnata), Lavender (Lavandula angustifolia), Lemon Balm (Melissa officinalis), Skullcap (Scutellaria lateriflora), and Valerian Root (Valeriana officinalis).
*PLEASE always work with a trained herbalist or holistic health provider who can best guide you on appropriate plants to utilize for your unique health needs and situation. This information is for informational purposes only and is not intended to be medical advice for used as a substitute for sound healthcare guidance for your bio-individual needs.
Quality Sleep
Deep, uninterrupted sleep is critical for overall health. During sleep, the body has a chance to detox, rest, and repair itself, including the brain. If your nervous system is dysregulated, you might have sleep problems such as trouble falling asleep or waking up in the middle of the night. If you struggle to get q good night of rest, try minimizing exposure to screens and bright light after sunset, avoid eating 2-3 hours before sleep, and focus on creating a bedtime ritual you look forward to to help you release and let go of the day.
Emotional Freedom Technique (aka EFT Tapping)
This one will require a quick search if you aren’t already familiar with EFT. This practice helps you focus on one area of challenge (let’s say anxiety, for instance) and rate it on a 0-10 scale of intensity prior to beginning. Then you will use the following phrase while tapping 9 meridian points (listed below) to help settle your nervous system, “Even though I’m feeling anxious, I deeply and completely love and accept myself.”
9 Meridian Points, in order:
The side of the hand
The eyebrows
The temple
Below the eyes
Below the nose/above the lips
The chin
The collarbones
The armpit/breastbone
The top of the head
Gratitude Practice
Gratitude is powerful medicine! It can be easy to get lost in a swirl of negativity and focused on all that is not working, which is not fun. This tool will help you keep laser focused on what is going well and allow you to see all the positive you are constantly surrounded by, even on particularly difficult days. Remember friend, you create your reality with the power of your mind. Don’t let your thoughts create something that doesn’t feel good. Stretch yourself to recall what is good that you can build on.
What are 15 things you are genuinely grateful of today…
Solitude + Silence
In a world that is overstimulated and overstimulating, especially for those of us who are highly sensitive, having extra time alone and in quietude is so healing for the nervous system. We all need time to be still and silent, to reflect on our life, our thoughts, our experiences. Take some time for yourself and you will be richly rewarded.
Snuggling with a pet
Fur babies are the best! The contact of another safe being can have powerful effects for health. This one seems like a no brainer! Grab your fluffy friend/s and snuggle in for an animal healing session.
Allow your feelings of rage/grief to be expressed
If you aren’t making space for emotions to move out and through the body then they have to go somewhere. The body never lies and these will eventually become symptoms that only get louder and louder until turned toward and properly addressed. Your feelings are valid, friend. What we resist persists. Find some healthy / constructive outlets for your emotions to be channeled so that they aren’t in the driver’s seat of your life.
Self Massage, Massage, or Healing Touch
In the ancient health traditions of Ayurveda there is a daily practice of whole body oiling called Abhyanga. This practice is deeply restorative for the body and nervous system, and is best practiced right after taking a warm bath or shower. There is something so beautiful about spending quality time loving on your vessel with herbal oil to help you relax and reset. This could also certainly include safe, healing touch of a trusted bodyworker, significant other, etc.
Affirmations or Mantras
Our words create out reality. Chronic pain and high sensitivity are teachers in so many ways and one powerful thing we can do to support ourselves is to work on creating new healthy beliefs through daily practice of positive uplifting messages that literally “rewire” the brain through neuroplasticity, which is basically a fancy ways of creating new beliefs to replace old, unhelpful ones.
Some examples of healthy affirmations:
“I am worthy of having support in my life.”
“I respect the pain I am experiencing today.”
“This physical pain will pass.”
“I am learning from my emotions everyday.”
“I am surrounded by love and care if I choose to see it.”
“My voice matters.”
“Relaxation is my top priority.”
“Healing is possible for me and it is happening everyday.”
Unplug
It’s no secret that social media—and pretty much all media consumption for that matter—is significantly harmful for mental health. Just a few of the negative effects include cyberbullying, the spread of misinformation, addiction, the decline in face-to-face communication, self-esteem issues, social isolation, polarization, and echo chambers, a decrease in privacy, not to mention the good old comparison trap. *cue the sad trombone*
To boot, computers and digital devices put off positive ions which can contribute to overstimulation, allergies (!), weakening the body's immune system, creating lethargy, depression, insomnia, anxiety, fatigue and so much more. Yikes! Do yourself a favor GF, and set a timer or take an extended break, becoming conscious of what and how much media you are consuming.
Shake / Move Your Body
It may sound a little silly to shake your body but this practice is deeply restorative to the nervous system. Movement and shaking activates the parasympathetic nervous system (aka “rest and digest”) and signals the brain to calm down, relax, and let go. Movement and shaking is also necessary to activate the body’s lymphatic system, which helps our body get rid of the toxins. Win-win!
Cooking
There’s something truly sacred about mealtime! The act of honoring our entire being through a well prepared meal of nutrient dense food is a gift, no doubt. Get creative and try to replicate your favorite meal for yourself (with or without your loved ones). You might even try holding the bowl or pan you are about to cook/prep with in your hands and set intentions / offer gratitude. Slowing down to cook and eat with presence will do wonders for your entire being. Ah!
Humming, Singing, Chanting
Similar to shaking, humming, chanting, and singing all support the parasympathetic nervous system in shifting out of an activated sympathetic state (fight, flight, freeze, and/or fawn) into one of relaxation. Rhythmic vibrations are healing for the body. Singing, chanting, and humming all require mindful presence and activate the Vagus Nerve, an important cranial nerve that carry signals between your brain, heart, and digestive system, in other words, it is a key part of your parasympathetic nervous system.
Reduce Sensory Stimulation
Highly sensitive people are particularly prone to overstimulation, because they process things more deeply than most other people. Research suggests that the brains of “sensitives” process everything in their environment on a deep level, essentially taking note of — and thinking about — every little thing. This includes smells, textures, sounds, visuals, and even tastes. Do your best to pay attention to your own body’s threshold and adjust your environment accordingly to incorporate lower light, soothing colors and fabrics, relaxing sounds, etc. Less really is more!
Light Incense / Candle / Aromatherapy
Along with reducing sensory overload, lighting some yummy incense or burning a non-toxic beeswax candle or even using a small amount of essential oils in a diffuser can be deeply therapeutic and soothing for the nervous system. Find a fragrance that resonates with you and experiment. Some safe and well known fragrances for relaxation are lavender, rose, vetiver, patchouli, and sandalwood.
Take a Bath
Warm baths have been shown to decrease stress hormones and balance serotonin levels—serotonin is a brain chemical that helps to regulate your mood. It's also said that similar to how the sun's warmth helps release endorphins, your skin does the same in response to the warm water against your skin. Can’t go wrong with that.
In closing, please remember that you are worth investing in. Your relaxation, well-being, joy, and peace matter. Take care of yourself first and the rest will fall into place, I promise.
*Please remember this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice or mental health counseling. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own mental health professional, physician or medical professional before trying or implementing any information read here.
