Regulating the nervous system means protecting it from dysregulation, chronic stress response and keeping it in a calm composed state. Dysregulated nervous system can cause sleep issues, digestive problems, difficulty in focusing, feeling dizzy, confused, and physical manifestations of emotions such as headaches, body aches or dysregulated emotions generally.  

The following article discusses a number of strategies that help in keeping the nervous system healthy, calm and functional. 

Deep Breathing 

It is an evidence based technique that helps regulate the nervous system and calm it down. It helps oxygenate the blood and nerves. Deep breathes allow the parasympathetic nervous system to take control and help the mind and body to get out of the acute stress response.

When we breathe deeply and shift our focus merely on our breath, it gives our mind a space to just be and relax. Box breathing is a type of deep breathing which involves inhaling deeply for four seconds with four counts, holding breath for four seconds and then exhaling for four seconds and repetition of the same cycle continues until 5-10 times. 

Practice Responding Instead of Reacting 

When a negative stimulation from the environment is received, apply the thirty – ninety rule. According to scientists that is the amount of time our mind takes to process the sensation, make a perception and then act accordingly. During a stressful event or experience, take 30-90 seconds without reacting and then afterwards consciously make the choice of what you want to do and what you want to think about the situation. This is especially helpful for individuals who act impulsively, get anxious or worry easily. In this time period it is recommended to engage in the following activities in the same order to keep yourself healthily distracted. 

Firstly, take a few seconds to take a deep breath 

Secondly, distract yourself by separating yourself from the triggering situation, it can look like leaving the room for a while, drinking water etc.

Third, engage your body physically, for example doing a stretch.

After these three steps you’ll be able to respond to the stimulus instead of reacting and going into a state of anxiety. 

Visualization 

Another significantly effective exercise to help regulate and calm down the nerves is visualization, practice and visualize your safe space each time you feel overwhelmed from the surroundings or stresses in the environment. Take some time out and mentally picture a serene, calm, relaxed and peaceful environment with you in it. Sit with yourself and the awareness of your emotions in your safe space. Visualization can have the same effect as if you are genuinely engaged in the activity because the human brain cannot differentiate between what we think is real and what is real therefore, use this to your advantage and visualize your safe space, a favorite memory or anything positive to relax the nerves.

Positive Thoughts 

During an overwhelming stress response mine is focusing on negative thoughts and emotions and it leads to anxiety or low moods. This can be dealt with by practicing thinking positive thoughts everyday. Make some positive coping statements for yourself and engage with them each time you feel stressed. Practicing positive affirmations helps many individuals as it gives a consistent positive message to the mind regarding a specific situation.

Get Physical

The most established and researched way of stress reduction, increasing motivation and positive feelings is to engage in physical activity or exercise. Make sure to move your body for a minimum of thirty minutes daily to get relief from the stress hormones and increase positive emotions. It can include a range of activities such as running, walking, exercising, playing games, swimming, stretching etc. Physically active brain produces endorphins the neurochemicals which make us feel positive, boost our mood and motivation. Getting physically active is always a good idea to shake off the stress.

Engage with Nature 

Spending 10-20 minutes a day in a natural environment helps regulate the nervous system. Use mindfulness to experience the nature around you, look at the sky, clouds, sun, moon, listen to the wind, waves, touch flowers, trees etc using your five basic senses to engage with and enjoy the natural setting. Additionally, using calming tea, scented candles or engaging yourself in positive sensory stimulation is helpful. 

Every little thing you do matters and can have a profound effect on you. In order to regulate your nervous system practice self-awareness, mindfulness, engage with nature and your body in a conscious and positive way and gradually positive changes will happen. Make sure you have one fun thing to do each day.

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