How do I regulate my nervous system?

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.