We have all had moments where we feel off. Sometimes it is challenging to navigate our feelings and know what our body and mind need. In most cases, learning some practical ways to self-regulate your nervous system can be extremely beneficial. It is important to remember to regularly check in with your emotions and take a moment to reset. It’s perfectly normal not to feel okay, but it’s essential to address your feelings. Today, we want to offer some helpful tools to keep in mind to help self-regulate your nervous system.
What is Nervous System Regulation?
Nervous system regulation involves physiological responses to reduce arousal and promote calmness during distress. It affects behavior, social interactions, mental health, and learning. Dysregulation occurs when the sympathetic and parasympathetic nervous systems are unbalanced, leading to overwhelm and impairing problem-solving and social engagement.
Symptoms of nervous system dysregulation can be both mental and physical and might include:
- Anxiety
- Panic attacks
- Digestive issues
- Trouble sleeping
- Constant fatigue
- Persistent muscle pain
Learning to recognize dysregulation, and responding positively, is vital for everyone.
Acknowledge Your Feelings
Are you feeling hopeless, depressed, disassociated, exhausted or numb?
When you are experiencing these emotions, you are in a state of Dorsal Vagal, which is a when your body goes into parasympathetic shutdown. This response may be triggered by trauma or from sensory overload. Since neurodivergent individuals are often more prone to these experiences, understanding what do during these moments is essential.
Here are some helpful ways to self-regulate:
- Visualize movement
- Speak to a friend
- Focus on your breathing
- Splash cold water on your face
- Challenge your brain by doing a quick puzzle
- Listen to upbeat music
- Move your body in small ways
Are you feeling anxious, irritated, angry, frustrated, scared or worried?
Your sympathetic nervous system is a made up of nerves that helps your body activate its “fight-or-flight” response. When you are stressed, anxious, in danger, or physically active, this system heightens to keep you safe.
Here are some helpful ways to self-regulate:
- Picture a peaceful or happy place
- Journal your thoughts and feelings
- Connect with nature
- Take 10 slow breaths
- Practice mindful meditation
- Shake it out to release energy
- Tapping (EFT)
Are you feeling burnt-out, stunned, chronically fatigued, “wired but tired”?
In these moments, your body becomes immobilized. While you are alert, you are also unable to act against whatever is threatening you. This state can cause physical immobility, a drop in heartrate or muscle tension.
Here are some helpful ways to self-regulate:
- Use a weighted blanket
- Envision a safe environment
- Gentle yoga
- Take a warm bath
- Listen to calming music
- Nourish your body
- Progressive muscle relaxation, tense and relax muscle groups
Recognizing how you are feeling and finding ways to help regulate and reset those emptions can make a significant difference in your life. To help you remember these tools, we’ve designed a convenient graphic for you to save and reference when needed.
We are excited to be sharing more of this content on Pinterest, so be sure to follow us there!
