How to Regulate your Nervous System
In our fast paced modern life, stress seems to be a common thread between everyone~ no matter your age, socioeconomic status or season of life. But- stress does not have to control you! You have the power to implement small changes to get your nervous system regulated and reduce stress in the moment. I’ll talk in this post about a couple of tricks I’ve learned along the way that help me in reducing stress. Continue reading for my top 5 tips on regulating your Nervous System and gaining an insight on how to live a more mindful life!
Maybe first, we should talk about what our Nervous System is and why it control SO much of our emotions and bodily functions. The nervous system is a complex network of nerves and cells, including the brain, spinal cord, and peripheral nerves, that transmit signals between different parts of the body. It controls and coordinates all voluntary and involuntary actions, from breathing and heartbeat to movement and sensation. The nervous system also processes information from the environment and internal stimuli, playing a crucial role in how we think, feel, and react. By managing these functions, the nervous system influences our thoughts, emotions, and overall bodily health, making it central to our well-being and ability to respond to stress.
Tips to Calm your nerves
1. Eat a Nutritious, Whole Food Diet
It all starts with what we put in and on our bodies. Let’s begin with your diet and how this plays a crucial role in how your body feels and reacts to daily stress. Think about the last time you ate pizza, a loaded cheeseburger, greasy take out, soda or over indulged on dessert. How did you feel after? I’m guessing, it probably wasn’t great. Tired, bloated, maybe gassy? Now think about the last time you had some fresh fruit, a handful of nuts, a crisp salad, a fresh piece of fish or even a nicely cooked piece of steak. These foods tend to make you feel less bloated, less tired and much better about yourself. You are not only what you put into your body, mind and soul BUT-how YOUR body digests that food. If your diet consists mainly of heavily processed foods, you're overindulging, or you're not eating enough fruits and vegetables, your body won't be able to function optimally. Without the essential nutrients your body needs, it's challenging to maintain long-term health and vitality. Here are a few tips for achieving a balanced diet...
Incorporate Omega-3s: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids support brain health. This I’ve found to be instrumental in mental health, especially after birthing and breastfeeding a baby! I love this one and it’s from a company that is very clean and has 3rd party tests for heavy metals, chemicals and toxins.
Stay Hydrated: Water is essential for all bodily functions, including nervous system health. I recommend throwing out all of the plastic water bottles and avoiding them at all costs! Either install a full home water filtration unit, or you can get a counter top one like this.
Limit Processed Foods: These can cause inflammation and stress on the body. Especially seed oils (canola, safflower, sunflower, etc.) - avoid these whenever possible. The thing is, that we will all most likely eat some form of processed food, but the key is to READ the ingredients and get familiar with WHAT you are putting into your body and IF i't’s actually good for you.
Consider consulting with me to tailor a diet plan specific to your body's needs.
2. Live a Mindful Lifestyle
Mindfulness helps you stay present and reduce the impact of stress. Incorporate mindfulness into your daily routine with these practices:
Meditation: Even a few minutes a day can make a big difference. The key here is to not overwhelm yourself and feel like you have to go from 0 to 60. Even 5 minutes a day will reset your mindset, after a month, you will have meditated 2 and a half hours and after a year over 30 hours! Think about how that can shift your mind and body!
Deep Breathing: Practice deep breathing exercises to calm your nervous system. My favorite is the 4-7-8 breathing technique; inhale for a count of 4, hold for a count of 7 and exhale for a count of 8. This breathing technique is great at reducing stress, calming an anxious mind and helping you get back to sleep.
Gratitude Journaling: Write down things you’re grateful for to shift your focus away from stressors. If you can implement this practice every morning, write down 3 things you are grateful for, in detail, (i.e. I’m grateful for the comfort of my bed and how it makes me feel safe and supported for a good night sleep). You can also do this at night and list 3 things that you’re grateful for that happened today.
EFT Tapping: Emotional Freedom Techniques (EFT) tapping is a form of alternative therapy that combines elements of cognitive therapy and exposure therapy with acupressure. It involves tapping on specific meridian points on the body, primarily on the head and face, while focusing on a particular issue or stressor. EFT tapping is believed to help reduce stress and anxiety by balancing the body's energy system and altering the brain's neural pathways. The tapping process sends calming signals to the brain, particularly the amygdala, which helps reduce the physiological response to stress. This can lead to a decrease in negative emotions and physical symptoms, promoting overall emotional well-being. This has got to be one of my favorite ways to calm my nervous system and reset my mindset. You can literally tap on anything! If you’re interested in getting specific scripts or need help, please consider reaching out to me for assistance.
3. Engage in Intentional Movement
Physical activity is essential for regulating your nervous system. Intentional movement can be any activity that you enjoy and that gets your body moving. Remember to choose something that you will be able to sustain long-term (i.e. trying to workout 2 hours 5 days a week may be a nice thought, but it’s most likely not sustainable long term and once you miss a couple of days, you will be more likely to give up this lofty goal.) Look at your lifestyle, schedule and budget and determine if a gym membership, at-home gym equipment or a bike for example fit in best with your life and goals. Maybe 30 minutes 3 days a week is a schedule that would work better for you and you would be able to stick to long term.
Ideas for Intentional Movement:
Yoga: Combines physical movement with mindfulness and breath control. If you’re local to the MA area, please check out my schedule here for weekly classes and workshops!
Walking: A simple yet effective way to reduce stress. Get out in your neighborhood and take a look around, you may even meet new neighbors, or find a new path that you didn’t know existed.
Dancing: Fun and uplifting, it’s great for both body and mind. Dance is an expressive way to get out trapped emotions and traumas. This can be one of the quickest ways to release stress and emotions!
4. Optimize Your Sleep
Sleep is crucial for a well-functioning nervous system. Poor sleep can increase stress and affect your overall health. Nothing will replace a good nights sleep! You body literally heals itself and grows while you sleep, so this is not an area you want to skimp on! I have been getting the best sleep since implementing a night time routine, complete with taking this 100% USDA certified organic CBD! I no longer hit the snooze 5 times or wake up feeling like a zombie, I’m able to get out of bed, get my kids ready and not get overwhelmed with my to-do list.
Tips for Better Sleep:
Stick to a Routine: Go to bed and wake up at the same time every day.
Create a Restful Environment: Keep your bedroom cool, dark, and quiet. Try replacing your lights in your bedroom with red lights, like these.
Limit Screen Time Before Bed: Blue light from screens can interfere with your sleep. Try for 30 minutes first before bed, and if you can work your way up to 2 hours of no screen time before bed. If you must work or need that Netflix and Chill night, grab a pair of blue light blocking glasses, like these.
Regulating your nervous system and reducing stress is about creating a balanced and holistic lifestyle. By eating a nutritious diet, living mindfully, engaging in intentional movement, and optimizing your sleep, you can improve your overall health and well-being.
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By integrating these practices into your daily routine, you can create a more balanced, stress-free life. Remember, small changes can lead to significant improvements over time.
xo
Sara
