Daily Self-Care Practices To Regulate Your Nervous System

Nervous system regulation is a common topic lately. But what is it really? Why should you care about it? And, if you feel like you're dysregulated, what can you do to help yourself? That's what today's blog will dive into! Daily self-care practices to regulate the mind and body bringing ease and calm into your day to day life. 

What is nervous system regulation? 

Nervous system regulation is your body's ability to shift between states of stress and calm. Nervous system regulation does not mean that you are zen at all times, that you have everything together, or that you never show any emotions or react. It is your ability to come back to the present, to come back to calm, ease, and relaxation after times of higher stress. The goal isn't to not react, the goal is to react well. 

The Window Of Tolerance

Everyone's nervous system will start at a different baseline. For some, it might take a more extreme circumstance to react. To others, the slightest of inconveniences may make them feel off kilter. This is due to something called the window of tolerance. Some people have a large window, others a small one. Your window of tolerance can also change based on life circumstances, health issues, relationships, or your different moods. 

Self care 

Daily self-care practices can be a nourishing way to increase your window of tolerance. To bring feelings of safety, resilience, and balance into your day to day life. You can use these practices as a consistent reminder to your body that you are safe by incorporating them throughout your day. These practices can also be helpful to come back to when you are in a more tense, reactive state as they can bring you back down into rest and calm. 

1. Take deep relaxing breaths 

Deep breaths signal to the body "I am safe". There are many different types of breath work to practice. One of my favourites is the physiological sigh. 

- Take a deep breath in through the nose  

- Once at the top of the breath breathe in again deeper through the nose

- Sigh it out through the mouth 

2. Move your body 

Gentle movement that feels good for your body is a great way to reduce stress and tension. Many different types of movement can be helpful. Yoga, stretches, a walk in nature. Anything that allows you to stay present, feel into the body, and makes you feel at ease. 

3. Connect with loved ones 

Finding time in your day to connect with the people and things that feel supportive is excellent for the nervous system. Meet a friend for coffee, call a family member, or snuggle a pet! If you can't connect in person, sending some text messages back and forth can also be helpful. Knowing you have people in your corner who care signals to the body "I have support". 

4. Have a grounding night time routine 

Spending time before bed away from stimulation and screens will not only help your nervous system feel relaxed, but will also help you get a better night's rest. Some ideas for a soothing nighttime routine are dimming the lights and getting rid of screens an hour before bed. Putting on comfy clothes and any scents you love. Doing some mindfulness meditation, reading, or writing your thoughts out in a journal.

Helping your nervous system doesn't have to be a grand endeavour. Choosing small practices throughout the day can make a big difference!