Mastering the Art of Self-Regulation: 5 Tips to Soothe Your Nervous System

Stress has become a constant companion in our fast-paced world, affecting our nervous system and overall well-being. The nervous system plays a crucial role in regulating our body’s response to stress, and learning how to manage it can have great effects on our mental and physical health.

As a psychotherapist in clinical practice, I see the effects of nervous system dysregulation and I work with clients to help them learn strategies to self-regulate.

Before we get into the tips, let’s learn a bit about our physiology. The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It can be broadly divided into two branches: the sympathetic nervous system, responsible for the “fight or flight” response, and the parasympathetic nervous system, which promotes a state of rest and relaxation. When these systems are out of balance, it can lead to chronic stress, anxiety, and various health issues.

Here are 5 things to try to bring your nervous system back into balance:

1. Breathwork

One of the most accessible and effective ways to regulate your nervous system is through breathwork. Deep breathing exercises activate the parasympathetic nervous system, promoting relaxation and reducing stress. Try the physiological sigh which is two short inhales, followed by a long exhale.  Take a deep breath in, but before you get to the top, take another inhale, then breathe out all the air with a slow, controlled exhale. Repeat!

2. Weighted Blankets

Relaxing under a weighted blanket can help you tap into your parasympathetic nervous system. These blankets are a form of deep pressure touch stimulation (DPTS), which helps to decrease the fight or flight response activated by anxiety. Aim for a blanket that is 5-12% of your body weight.

3. Move

Regular physical activity is not only beneficial for your physical health but also plays a crucial role in regulating the nervous system. Exercise stimulates the release of endorphins, the body’s natural stress relievers, and promotes a sense of well-being. Engage in activities you enjoy, whether it’s walking, yoga, or dancing. Find a balance that works for you, as excessive exercise can also contribute to stress.

4. Get some candy

Having a sour candy can “jolt” you out of a hyper-anxious state, and the sour taste also generates saliva in our mouths, which actually activates the parasympathetic nervous system in our body (remember: rest and digest)

5. Meditation and mindfulness

These practices are powerful tools for regulating the nervous system and promoting a sense of calm. Set aside time each day for meditation, even if it’s just a few minutes. Focus on your breath, observe your thoughts without judgment, and cultivate a present-moment awareness. Mindfulness techniques, such as body scans and mindful walking, can also help anchor you in the present and reduce stress.

Incorporating these tips into your daily routine can have a profound impact on your nervous system, leading to improved overall well-being. Remember that self-regulation is a journey, and consistency is key. By making time for the above tips daily, you can train your body to navigate life’s challenges with resilience and calm.

Reference

Beer, J. (2023, December 26). What is Nervous System Regulation & Why is it Important?. PositivePsychology.com. https://positivepsychology.com/nervous-system-regulation/

Learn more about the Mindfulness in Modern Society program, now offered as a microcredential by McMaster Continuing Education.