6 Ways to Regulate the Nervous System

The nervous system is an organized network of cells and tissues connecting the mind and body. It is responsible for regulating our heart rate, breathing, emotions, mental state, digestion, the body’s stress response, and much more. From a psychological standpoint, our emotions and internalized beliefs (in addition to many other factors) have the ability to throw off our nervous system, causing it to become dysregulated. More specifically, when stress happens, our nervous system can shift from a parasympathetic state to a sympathetic state. A parasympathetic state is when the mind and body are both calm. A sympathetic state is when the mind and body both become overwhelmed and often go into fight, flight, freeze, and fawn responses.

Below are some of the most common strategies that promote nervous system regulation. Start implementing some of these strategies to help shift your nervous system into a parasympathetic state today.

1. Deep Breaths: Deep breathing strategies, such as “boxed breathing”, “belly breathing”, or deep slow breathing help stimulate our vagus nerve and ultimately activate our body’s relaxation response. Find a deep breathing pattern that is right for you, the deep breathing strategy you choose should not be painful.

2. Mindfulness: Mindfulness and self-compassion techniques have been shown to greatly reduce overall stress. This can be something as simple as putting on a guided meditation. However, if meditation is not your thing, simply take notice of the positive things around you and start practicing gratitude. Mindfulness, when paired with positive self-talk, can shift our mood dramatically.

3. Regular Exercise: Physical activity on a regular basis helps the mind and body release endorphins which ultimately help improve and stabilize our mood. Some studies have shown that regular exercise has been more effective than SSRIs long-term. Check with your doctor to find a suitable exercise routine that feels right for you.

4. Quality Sleep: Sleeping and sleeping well plays a crucial role in regulating our emotions. When we have adequate sleep, our emotions are much easier to regulate. When we have poor or inadequate sleep, the ability to remain calm becomes all the more strenuous.

5. Lifestyle and Healthy Diet: Eating nutritious meals that are rich in vitamins, minerals, and antioxidants, can support not only the nervous system but our overall health at large. It’s important to reduce highly processed foods and drinks as these have been shown to produce the opposite effect and weigh negatively on our mental and physical health. Our eating habits do not need to be perfect, but we do need to understand the severity of what putting harmful products in our system on a regular basis can do to our minds and bodies. Consult with a doctor or a nutritionist to find a plan that’s best for you and consider the 80/20 rule.

6. Therapy: Seeking professional help will provide the tools and support needed to manage highly charged emotions as well as provide psycho-education on how to incorporate a more healthy and regulated lifestyle. Seeking therapy does not need to be intimidating. It is a service to help people feel better and improve the quality of their lives.

 Abundant Light Counseling
surrounding service areas include but are not limited to

Woodbury, MN
Cottage Grove, MN
Inver Grove Heights, MN
St. Paul, MN
Mendota Heights, MN
Minneapolis, MN
Stillwater, MN
White Bear Lake, MN

To book an appointment call Beth Anderson, M.Ed., LPCC at 507-412-6855 or book online at www.abundantlightllc.com/contact