How do I regulate my nervous system?
Nervous system regulation is a phrase we hear often, but what does it actually mean? Drawing on Polyvagal Theory, developed by Stephen Porges, this post explores how the autonomic nervous system — split into the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) systems — shapes our mental health, sense of safety, and capacity to connect with others.
Whether you’re recovering from burnout, managing chronic stress, or navigating the effects of trauma, understanding your nervous system is the first step toward feeling safe, regulated, and connected.
We are all being told to “regulate our nervous system” but what is everyone talking about?
Let’s talk about how the nervous system affects our mental health.
Polyvagal Theory, developed by Stephen Porges, speaks to the centrality of the nervous system to the human condition. True regulation emerges when our central nervous system feels safe enough to rest, socialise and connect.
The human body comprises of the somatic nervous system (volluntary) and the autonomic nervous system (involluntary). The autonomic nervous system regulates our heart, smooth muscles and glands. It is split into two parts; the sympathetic (“fight/flight” response) and the parasympathetic (“rest and digest”).
Our autonomic nervous system is working constantly, with feedback from our external environment, social enviroment, brain and body to determine our sense of safety. It is in a constant state of exchange and integration of information. This is often outside of our conscious awareness but it can influence how we think and feel in any given moment.
When people talk about regulating your nervous system, they are referring to actively giving the body signals it is safe, activating the parasympathetic “rest and digest” system. When this system is activated; we are able to engage socially and connect with others. We feel relaxed, hopeful and creative and our body is able to rest and recover. It’s important to remember it is all about balance, but often the idea of regulating your nervous system is about recovery from stress, burnout, not taking time to relax or feeling chronically as if you are in “fight/flight” mode (common after a traumatic event).
How?
Use your senses
What do you find soothing? Looking at an open fire or waves at the beach? The smell of your garden? Pressure from a weighted blanket? Ocean sounds? This differs from person to person but use your sensory sensitivities to their advantage!
5 things grounding- notice 5 things you can touch, see, smell, hear, taste. This exercise helps bring us to the present moment where we are safe.
Movement
It doesn’t have to be vigorous. The body has a powerful affect on our thoughts/feelings. Expending stress/energy or having a massage can change our physical state and in turn, our mental state.
Breathing
Sounds simple doesn’t’ it? But it allows our body to regulate the oxygen/carbon dioxcide balance.
Consistent sleep/nutrition/routine
Don’t we all feel a little vulnerable when we haven’t had a good night sleep? We can reduce our bodies vulnerability to stress by looking after it.
Reducing chronic stress
Understanding your nervous system is the first step toward feeling more at home in your own body. There’s no rush, and no “right” way to do this work — just a willingness to get curious about what your body is trying to tell you.
Eating disorders in Pregnancy
Pregnancy can bring profound physical, emotional, and psychological changes, including shifts in body image, eating patterns, identity, and relationships. While some women and birthing parents experience greater freedom and flexibility around food during pregnancy, for others this period can increase vulnerability to disordered eating or trigger a relapse of a previous eating disorder. This blog explores the complex relationship between pregnancy and eating disorders, including common challenges, warning signs, and the importance of compassionate psychological support during the perinatal period
Pregnancy is a time of profound change — physically, emotionally, and socially. Changes to lifestyle, relationships, identity, and the body can all shape a person’s experience of pregnancy. For some women and birthing parents, pregnancy can feel protective, offering greater freedom around food and eating as the focus shifts toward nourishing a growing baby. For others, however, pregnancy can increase vulnerability to disordered eating, triggering a relapse of previous difficulties or, in some cases, the development of an eating disorder for the first time.
Up to 7.5% of pregnant women experience an eating disorder.
There are a number of triggers present for a person with an eating disorder in pregnancy
change in body size
Clothes no longer fitting
Feelings of loss of control over the body
Felling physically tired or unwell (including hyperemisis gravidarum)
Reduced ability to exercise
Being weighed during pregnancy
The expectation to gain weight in pregnancy
Managing gestational diabetes (increasing fixation with numbers)
Social media presenting women a certain way when pregnant
Pressure to “bounce back” after having a baby
What are the risks for mum and baby during pregnancy?
Eating disorders in pregnancy increase the risk of complications including
Hyperemesis gravidarum
Gestational diabetes
Low birthweight
Increased risk of miscarriage
Premature labour
Increase in antenatal depression and anxiety
Nutritional deficiency in both mum and baby
What can I do?
It is important to be transparent with your OB/GYN and GP as well as seeking support with a mental health professional and dietician. If you are connected to a hospital, public or private, there may be these team members available. Otherwise you GP can connect you with mental health and dietetics close to your area.
It can also help to have the support of a partner/loved one. This might include them cooking/preparing food and sitting with you to support you through meals.
For carers wishing to provide meal support
For more information:
For medical guidelines on managing eating disorders (non-specific to pregnancy):
What is the difference between a psychologist and a psychiatrist?
People often wonder about the difference between a psychologist and a psychiatrist, and understanding their roles can help you choose the right mental health support. A clinical psychologist provides psychotherapy, assessment, and evidence-based treatment for concerns such as anxiety, trauma, depression, eating disorders, and neurodiversity, while a psychiatrist is a medical doctor who can diagnose complex mental health conditions and prescribe medication. Learn when to see a psychologist, psychiatrist, or clinical psychologist, and how these professionals often work together to support mental wellbeing.
The main difference between a Psychologist and a Psychiatrist is their training. Psychologists undergo 6 years of training to specialise in mental health and psychotherapy. Psychologists hold a Masters or doctorate degree. However, they are not medical doctors and cannot prescribe medication.
A Psychiatrist has completed 5 years of medical school as well as additional specialised training in psychiatry. They specialise in managing complex disorders, and are able to provide medication to assist.
Psychologists and Psychiatrists often work together to support someone with mental health difficulties.
When to see a Psychologist
Ongoing psychotherapy
Assessment of neurodiversity, strengths and challenges
Behavioural change and coping skills
When to see a Psychiatrist
For diagnosis of complex mental health difficulties
Medication management
Some talking therapies
What is a Clinical Psychologist?
A Clinical Psychologist has specialist post-graduate training in the diagnosis and formulation of more complex mental health disorders. They have completed an additional 2 years of supervised practice. General Psychologists are more likely to work with someone around everyday issues where clinical psychologists are skilled in assessing more complex difficultoes
What should I expect in my first appointment with a clinical psychologist?
Starting therapy with a clinical psychologist can feel unfamiliar, and it is normal to feel nervous before your first appointment. In your initial session, your clinical psychologist will explore what has brought you to therapy, learn about your history and strengths, and discuss how they can support you. Whether you are seeking support for anxiety, trauma, EMDR therapy, depression, OCD, eating disorders, or life difficulties, your treatment plan will be tailored to your needs.
It is not unusual for you to feel nervous or apprehensive coming into your first psychology appointment. We understand that for some people, it has been a journey to get to us. Our job is to explain the process to you and make you feel as comfortable as possible.
Before your appointment
You will receive an email confirming your appointment time and our located in Malvern. In this email, there will be a link to a registration and consent form. Your clinical psychologist will recieve this information automatically once it is complete.
You may also consider going to your GP to get a referral for our service. This can be done by booking a long appointment or a mental health appointment with your GP. You don’t have to have this done prior to booking. As long as you have the referral prior to your first appointment, you will be eligable for a Medicare rebate. Referrals can be sent to us through your GP or given to your psychologist on the day.
Introductions
Your psychologist will collect you from our waiting room and introduce themselves. You are welcome to speak to us about our experience or any initial questions you may have. Prior to starting, your psychologist will speak to you about our admin structure and the details of confidentiality. This can also be found in the consent form you provided
What has bought you here?
The session will then focus on what concern has bought you to our service. People come to our service for a range of reasons including for EMDR therapy, trauma work, depression, anxiety eating disorders, OCD, pain and general difficulty functioning in their daily life.
Getting to know you
Your psychologist will then ask more about your story. This includes your early history so that we can understand the things that may have made you vulnerable to mental health issues or difficult experience. It will also include your strengths and supports, your social network and family, mob or kin.
Collaborative formulation
Towards the end of your session, your psychologist will have a good understanding of what has bought you to our service and how we can help. We will talk to you about this to check our understanding.
Working together
You and your psychologist will talk about what you would like to get out of the sessions. Your psychologist will talk to you about therapy options and recommendations. This will include frequency of sessions, any reccomendation for psychiatrist or for any parenting or group programs.