“Nervous system regulation” and “nervous system dysregulation” have become buzzwords in the online wellness sphere. But what the heck is your nervous system? And what does it mean to “regulate” it?
We have enough things to worry about right now. Is nervous system regulation really worth our time and energy?
I’m here to tell you that, in my experience, it is. Learning how to regulate my nervous system is helping me live a calmer and more enjoyable life.
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For a long time, I’ve believed I’m an anxious person, and that’s just the way it is. I thought (much to my frustration) that I would have to live my life in a baseline state of panic. But the more I learn about nervous system regulation, the more I’m realizing that isn’t true. There is a way to shift out of fight or flight as my default setting.
This post is not meant to be a guide on how to heal your nervous system in x easy steps. I only want to open your mind to consider that nervous system regulation is worth paying attention to.
I don’t have the answers, but I know the questions to ask.
Read on to learn:
What Your Nervous System Is
The Warning Signs of Nervous System Dysregulation
How to Regulate Your Nervous System
Nervous System Regulation Misconceptions
Nervous System Regulation Benefits
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What Is Your Nervous System?
In order to understand nervous system regulation, we first must understand the nervous system. Now, I’m not a science girl, so I have to give a big shout out to the online creators who broke this down for me.
The nervous system is made up of multiple parts:
The Central Nervous System (CNS), which includes the brain and spinal cord.
The Peripheral Nervous System (PNS), which is made up of the nerves around the CNS. The PNS also includes the Autonomic Nervous System (ANS), which controls functions like heart rate, digestion, and breathing.
When people talk about nervous system regulation, they are often talking about the ANS, which is also broken down into parts:
The Sympathetic Nervous System (SNS)
- Fight-or-Flight
- Alert
- Prepared to face a threat
- Go go go mode
The SNS serves an important function, motivating us to get things done. But when you live in this state without breaks, your body constantly feels unsafe and can’t relax. This is exhausting and can lead to burnout.
The Parasympathetic Nervous System (PNS)
- Rest-and-Digest
- Calm
- Grounded
This is when your body recovers and you can slow down.
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What is Nervous System Regulation?
According to Positivepsychology.com, nervous system regulation is “a cascade of physiological responses our nervous system makes to reduce heightened states of arousal and increase states of calmness during times of distress.”
Put simply, “nervous system regulation” usually refers to strategies to move from a more stressed state (SNS) to a calmer state (PNS). When you are regulated,you have space to think clearly and manage your emotions.
Nervous System Dysregulation Symptoms
Once you start to recognize the warning symptoms of dysregulation, you can intervene sooner. These are some common indicators of a dysregulated nervous system:
- Feeling the need to rush
- Heart palpitations
- Anxiety
- Overwhelm
- Rumination
- Compulsive substance use (scrolling/using substances to feel calm)
As soon as I set out to learn more about nervous system regulation, I turned to the I Have ADHD Podcast.
Host, Kristen Carter, did a whole episode with Jenna Free, an ADHD coach who specializes in nervous system regulation. This episode breaks nervous system regulation down in a way that is easy to understand.
How to Regulate Your Nervous System
Okay, so now we know what our nervous system is and what nervous system regulation means, but how do we regulate?
Some regulation work focuses on ways to calm yourself down once you’re already dysregulated. But that is a band-aid. It’s not solving the deeper issue.
Fortunately, you can retrain your body so that calm is your baseline. This doesn’t mean you will feel peaceful and relaxed all the time. You will still get dysregulated as things come up, but it won’t be your default.
To regulate your nervous system, you need to show your body that you are safe and it is okay to relax. And there are many different ways to do that.
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Nervous System Regulation Techniques
Slow down your exhales
Shortness of breath is one of my most noticeable and uncomfortable anxiety symptoms. Trust me, I know “take deep breathes” is annoying advice. But it works. Taking long, slow exhales is an effective way to calm your body.
Move slowly
Rushing is one of the things that makes me most anxious. Learning to slow down is hard and feels uncomfortable at times, but it is helping me feel more calm.
Listen to soft music or ambient noise.
This is especially helpful if you work in a loud environment.
Hold yourself
Putting my hands on my chest grounds me and makes me feel calm.
Hum
Humming stimulates your vagus nerve, which promotes calm. This was fascinating to learn and made me realize I had been doing this intuitively without knowing why.
Cold water therapy
A cold shower, cold plunge, or splashing your face with cold water also stimulates your vagus nerve and brings you back into the present moment.
EFT tapping
Emotional Freedom Technique (EFT) involves tapping on specific points of your body while focusing on an emotion. I find this practice effective at reducing anxiety and increasing calm.
Nervous System Regulation Misconceptions
Let’s dispel some misconceptions about nervous system regulation, so they don’t discourage you from the importance of this topic.
Having a regulated nervous system does not mean:
- being calm all of the time
- never feeling anxious
- never feeling stressed
Stress is bad
Stress is not always bad.
Fight-or-flight is beneficial when it motivates us to act on an immediate threat. But if we’re constantly in fight-or-flight, our bodies get stuck in a state of chronic stress, and that is when we start to experience problems.
Nervous system regulation is not expensive.
The best nervous system regulation tools are completely free (time in nature, quality sleep, connection, slowing down, etc.).
You do not need a trip to the spa, a retreat, or a fancy vacation (although those things are great, if you can access them). Regulation can come from simple daily rituals that calm you. Please don’t listen to anyone that tells you you need to buy the latest supplement or purchase a new gadget to feel better.
Nervous system regulation is not a quick fix
Nervous system regulation is not a magic bullet that promises to solve all of your problems. It is a way of retraining the way you act, think, and respond to your environment. This is a long term solution, not a hack.
Nervous system regulation is not avoidance
Regulation is not getting away, ignoring your problems, or taking a break from your life.
In fact, taking a vacation or going on a retreat might not help long-term. You have to teach your mind and body how to feel safe while managing your daily responsibilities.
Nervous system regulation is not one and done
It is not possible to be regulated all the time. We live in a crazy world. But the beauty of this work is that, once you learn about nervous system regulation, you can return to it again and again.
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What Happens When You Start Paying Attention
I’m realizing I’ve been missing the warning sign I mentioned and not noticing what was going on until I was already overwhelmed.
But now I’m catching it at the start. Kind of cool what paying attention can do. Once you gain that awareness, you can calm yourself down before you reach a heightened state.
Since I started focusing on this topic, I can honestly say I’ve felt a lot better. Of course, I still have anxious and overwhelmed moments. But the point isn’t to eliminate those. The point is to be able to return to a calm place.
I hope this post helps you! Leave a comment to let me know your favorite nervous system regulation tools.
Life by Julia 