How To Regulate Your Nervous System
(Old Post— 2022)
Regulating your nervous system is easier than it seems yet also so unraveling and complicated due to the excavation of past traumas. Trauma impacts the nervous system negatively and changes it until work has been done to regulate it back down. The nervous system gets accustomed to being triggered and will trigger itself in situations that do not warrant it. Sometimes, our body’s reaction can be so intimidating that we do not question it because it sends us into a frenzy. This is where mind over matter has to rule and there are many activities that will befriend you to your body, as well as to your nervous system, which will finally make mind over matter feel easy.
What is the nervous system?
It is a system in your body of organs responsible for the sense of fight or flight that all humans have. The nervous system has two parts: the parasympathetic and sympathetic nervous system. The sympathetic nervous system is responsible for triggering that sense of fight or flight while the parasympathetic returns the body to homeostasis, a sense of calm. This two phase system requires training to get into good shape. If you know about styles of attachment— avoidant and insecure styles actually trigger this system.
How do we regulate this system? Well, the first part is understanding what triggers it. You need to be aware of how your own system works and what situations put you in a fight or flight mode. This can look like panic and anxiety attacks, low or high tension, stress sweat (you’ll know when you smell it, I am guilty as charged with this one), and any negative stressors on your body you can think on. If your body is seriously asking to get out of a situation the first thing you must do when you are calm is to assess what happened. Take inventory of the things that make you feel anxious or stressed, or even just a little bit negative. They will give you insight into how much and in what situations you will need practice regulating your nervous system.
I am going to list a couple “easy” ways in which you can regulate your nervous system.
1. Movement
Dancing, yoga, shaking, hitting a pillow, are all forms of movement. When I was a little kid, I would get so triggered I had to go for a run. It doesn’t happen as much now, but if I get insanely unregulated I still grab my shoes and go outside with a rock playlist. Nowadays, I am a yogi. The practice of yoga has changed my life. How I view my body has been revolutionized. Connecting and learning your body’s language is useful in all areas of life. It can let energy out and in as you wish and get you in contact with your intuition which in turn regulates your nervous system as you practice calmness.
Movement shifts your energy almost immediately, I would recommend moving your body once a day for at least an hour to start regulating your nervous system. Movement creates so many good chemicals in your body such as dopamine and serotonin which are in charge of making you happy. Some types of movement also send out oxytocin which opens up the body and lets it know its not in any danger.
2. Sunshine
Going outside is a major contributor to a happy life. When regulating your nervous system the best thing you can do for yourself is get vitamin D and be around nature. If you put your bare feet on the ground where there is grass, you will feel recharged after a while. Pair this with the sun heating up your skin, you have got a perfect recipe to ground and become present. The more you do this, the more your body will respond in kind. Nature is the best medicine.
3. Vagus nerve
Your vagus nerve is on the side of your neck. It plays a major role in your parasympathetic nervous system (the one that makes you relax), in order to calm it when it feels stress or pain, there are a couple things you can do. Put ice to your vagus nerve as it will immediately calm you down in a magical sort of way. Sing or hum to allow your vagus nerve to relax— which takes a bit more time but does the trick if you don’t have ice nearby. Water can help regulate your system too… a cold shower or hot bath are wonderful to let your system know you are okay and it is being invited to relax.
4. Loved ones
Through time, people need support systems. It is important to have a good base that you can come to when you are unregulated. Loved ones are people or pets you can rely on to be there for you if you don’t feel well. They can help give you the courage you need to stand up to your own demons. If you do not have a support system, I suggest getting a therapist, coach, or other healing practitioner to support you as you regulate your nervous system. Make sure there is someone you can talk to as we are social animals that need others to regulate our systems. In fact, there are many studies on couples regulating each other’s body with mere presence. All it takes is to feel accompanied and our bodies easily submit to the parasympathetic system.
5. Flow
This word characterizes a state in which we feel completely in tune with what we are doing and the present moment. You probably have felt this when you do something you love. It can be anything. For me it happens when I dance or do yoga. Life stops having a clock and I am simply immersed in what I am doing. It makes me feel like I am on top of the world, enjoying it immensely. Track stars get this feeling, concert pianists do too, singers, actors, painters, inventors, scientists, and even accountants when they crunch their numbers can attest to this emotion. It can be anything that you enjoy. Crocheting is a really good one to try, or anything that involves using your hands. Regardless of what it is, it instantly calms you down and puts you in the best mood ever: one of concentration and achievement.
6. Food
The body can only eat when it is not in danger. If someone was about to murder you, it would be impossible to eat a sandwich (unless you are a zen master, in which case I apologize for the blanket statement). When you feel threatened by your nervous system, chew something, whether its food or simply gum. Let your body know you are not in any danger and do not have to freak out, cry, yell, or any of the things we tend to do when we are stressed and in pain. If you are going to chew gum, try to be healthy about it and do sugarless, please. Chewing activates the parasympathetic system and creates calmness in the body.
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I didn’t include meditation above as a way to regulate the nervous system, but it is actually the main way in which you will be able to long term coach your nervous system into relaxing in most situations.
You still want your nervous system to react in certain instances but not so much in relationships or non life threatening events.
I didn’t add meditation because it takes a lot of frequent practice to master, so I wanted to give tips that majority of people can do. If you are interested in meditation, start today, don’t waste any time. It is the best thing you can do for yourself. Not only will it regulate your nervous system, it will impact many other areas of life, and give you insights that you never thought you could get from deep within yourself.
The treasure lies in you. Your wisdom, your light, and your intuition can only be heard from inside your body. Regulating your nervous system quiets down the chatter so you can finally hear what matters. Regulate yourself so you can manifest your dream reality. It truly starts there because without it you will be stuck in self destructive patterns. It does not service you to let your energy run rampant. Learn to be with it and mold it into what you want to feel so you can get the most out of this life.