How to Start Regulating Your Nervous System and What Not To Do
The nervous system.
That part of you that feels all hot and tense when your crush walks by…. Nope, wrong system. The actual nervous system is far more important and impacts the rest of your well-being, stress levels, and emotional state than that.
We like to think of it as the control panel of your body. You've probably seen an image or diagram like this in the past, all those veins and sensors running from your brain to every limb and tip of your body.
Something like this:
https://www.youtube.com/watch?v=qPix_X-9t7E&pp=ygUObmVydm91cyBzeXN0ZW0%3D
Well, that's your nervous system, and as a system that accesses and controls every part of your body, you can probably imagine just how crucial it is for you to keep such a system in check.
Now, whether you're pushing extra in CrossFit class, bootcamp or a mom juggling a sky-high stack of responsibilities, the scale might tip towards nervous system dysregulation more often than desired.
But don't sweat (at least not over this) because this guide is here to help.
Our aim?
To educate and illuminate the roads to optimal nervous system regulation. We're here to inspire you, support you, and give you the knowledge tools for the ultimate zen when it comes to your health.
Let's get into it.
Understanding the Nervous System and Its Regulation
Jokes aside, at its core, the nervous system is your body's communication network.
It's what sends, receives, and processes nerve impulses throughout the body.
These impulses tell your muscles to contract, your heart to beat, and your belly to digest that last meal. We like to think of it as your body's electrical wiring, with your brain as the control board.
Make a fist with your left hand right now.
See how fast that was?
You just read the words that told you to do that, processed that, decided whether or not you were going to do it, and that "go" signal was sent through your nervous system to your hand, which then made a fist.
It's that effective.
And so, and this is the last time we'll say this, if this system isn't looked after and isn't running correctly, it's going to bring a whole host of problems into your life, and you certainly won't be able to show up every day as your best self.
A Note on the Different Nervous Systems
Okay, before we go any further, it's worth noting that there are different nervous systems out there, and in the context of this post, we're just kind of bundling them all together. However, for clarity, it's important we share the differences in case you want to read further.
These are:
The Sympathetic Nervous System
The sympathetic nervous system (SNS) is the general central nervous system we're covering today, which refers to your fight or flight response. When something happens, like our ancestors facing a saber-tooth tiger, our sympathetic nervous system kicks in, makes us stressed, and gets us reacting fast and without thinking.
This system has saved our lives in so many situations, and if you've ever been in life-threatening situations, this is probably the system that got you out.
However, these days, this system has been hijacked, meaning that even an email you forgot to reply to can set it off, thus stress has become the epidemic of today.
The Autonomic Nervous System
The autonomic nervous system (ANS) is the system that controls the functions of your body in, as the name suggests, an automatic function. Think of bodily functions like blood pressure, breathing, digestion, heart rate control, and so on.
All managed by this system.
The Parasympathetic Nervous System
The parasympathetic nervous system (PNS) is similar to the above but mainly focuses on the 'rest and digest' functions of the body. An excellent way to think of it is that when you're active and out and about, the autonomic nervous system is in control.
When you're resting and enjoying downtime, and you're in processing mode, so to speak, the parasympathetic nervous system takes the lead. This is mostly managed by your vagus nerve if you've heard of it.
There's also the peripheral nervous system (source), which refers to the physical nervous system itself, like the nerves and cords that stem down the brain and spinal cord, as in the picture above.
That might be a bit confusing because all systems are in place constantly, but we're trying to keep it simple. The important thing to know right now is that with all these systems in control, there's no doubt that a dysregulated nervous system can cause damage.
Why Regulation Matters
There are two main reasons why you want to avoid a dysregulated nervous system at all costs. These are simple enough problems, many of which we're naturally subject to throughout everyday life. The problem is when these problems get out of hand, they can start to cause some serious damage.
Homeostasis
This fancy word simply means balance, which is something you are when your nervous system regulates.
Your nervous system helps maintain balance in your body by ensuring everything operates smoothly. It's like the conductor of an orchestra, keeping all parts in harmony.
And these are crucial systems like breathing, digestion of food, telling hormone systems when you release hormones and stop, telling your heart to beat, and so on.
So, you know, all that kind of thing.
Stress Response
Your nervous system controls how you respond to stress. In a perfect world, after facing a stressor, your body returns to a state of calm in a quick and controlled manner.
The situation happens. You get stressed. You respond and deal with it. You go back to being calm.
Sound like a foreign concept and instead stay stressed for weeks? You're not alone. Stress (or, more accurately, distress) is an increasingly common problem today.
The consequences?
Well, you're looking at problems like fatigue, sleeping problems, chest pain, chronic pain, the quality of your immune system, hypertension, your cognitive function, poor eating habits, poor social connections, isolation, digestive issues, a hard time concentrating, depression, anxiety, headaches, muscle aches, and oh so much more.
When Dysregulation Happens
Hold up a minute, we think we hear you say, this all makes sense, but how does such an important system like the nervous system get out of whack to the point where all these problems occur?
Because Lord knows so many of us are feeling the after-effects of it all.
Well, it all comes down to dysregulation.
Quite simply, it's akin to your body constantly being in a state of perceived threat — fight, flight, or freeze mode engaged more often than not.
Another example of this would be having a bad day at work.
You've worked hard on a presentation, and it flopped. Tech problems, poor content, it just didn't work. It happens to the best of us.
However, instead of facing the situation and understanding that you can just do better next time, the stress gets the better of you.
What did everyone think? What did your boss think? Are you going to get fired? What if you lost the client? Are you the bottom of the barrel?
These thoughts cause more stress, and now, because your job is a way you keep yourself alive and provide for yourself, you're in fight or flight anxiety stress mode. If you don't let go of the stress, you start facing all those physical and biological issues that cause more stress.
And now you're in a downward spiral regarding both your mental and physical health.
Understanding the basics of how your nervous system operates and the importance of keeping it regulated sets the stage for how you can look after yourself and thrive in today's stress-inducing world.
Let's deep dive a little further.
Habits that Promote a Dysregulated Nervous System
While any situation that causes stress can lead to some degree of dysregulation, it's more the case that some poor habits in your life are on a loop, thus your nervous system is constantly out of whack.
If you feel daily issues and don't feel as though you're your best self from day to day, the chances are this affects you.
That said, it's not always your fault.
Navigating the tightrope of life's demands can sometimes lead us down paths that throw our internal equilibrium out of whack. Here are some common culprits contributing to nervous system dysregulation.
The Sleep Schedule Rollercoaster
Inconsistent Sleep Schedules
Your body thrives on routine. When you ping-pong between early nights during the week and late-night Netflix binges on weekends, your internal clock gets all sorts of confused.
This inconsistency can amplify stress responses and make relaxation feel like a distant memory.
Bottling Up Anger
Suppression Isn't Expression
Finding it tough to express anger? You're not alone. But when emotions are repressed, they don't vanish – they simmer under the surface. Unexpressed anger can become a persistent stressor, signalling your nervous system to remain on edge.
Reaching for the Wrong Comforts
Substance Use as an Escape
It's tempting to lean on alcohol, high-calorie foods, or other substances as an emotional crutch.
While they may offer a temporary escape, they disrupt the delicate chemical balance in the brain, complicating your nervous system's ability to regulate stress and relaxation.
Ignoring Rest Signals
Overriding the Need for Rest
Pushing through tiredness might feel productive at the moment, but it's like ignoring a check engine light. Skipping rest can escalate stress levels, forcing your nervous system into a perpetual catch-up mode.
Boundary Blur
Lack of Limits
Whether it's a professional overreach or personal space intrusions, the absence of clear boundaries can leave your nervous system perpetually wound up, preparing for threats from every direction.
Recognizing these habits is the first step towards re-routing your path to a more regulated nervous system. Next, we'll explore how to introduce some harmony back into the picture.
Habits that Promote Nervous System Regulation
Now, it's time to start flipping the switch.
When you reduce your involvement in the habits that cause dysregulation and instead start to focus on habits that promote a healthy nervous system, you don't just start to foster nervous system regulation that isn't just beneficial.
It's a transformative journey toward a more balanced and resilient self. Let's dive into some actions that can steer you in the right direction.
Take a Walk, Get Active
There's magic in movement.
Stepping outside for a walk might feel like a simple task, but its effects reverberate deep within your system, regulating your nervous system like a well-conducted orchestra. But don't be fooled—it's not just about walks, any form of regular physical activity packs a punch for your wellbeing.
The Power of Movement: Regular physical activity isn't just for your muscles; it's a tonic for your nervous system. It helps in the release of stress-relieving hormones and supports overall balance.
Walk It Off: Even something as simple as daily walks can significantly impact you. They lower stress levels, improve mood, and, yes, help regulate your nervous system.
Tie this in with some deep breathing exercises, and you'll soon bring down your levels of stress hormones (reducing the risk of chronic stress), which can bring some wonderful improvements to your physical and mental health.
Healing Past Traumas
Traumas believe in the concept of 'out of sight, out of mind.' While they may not be readily visible, they cast long shadows over our nervous system's regulation.
Delving into healing these past traumas with care and professional guidance is like embarking on a deep cleaning mission, dusting away lingering distress and making way for a brighter, more balanced self.
Deep Healing: Addressing and healing past traumas is crucial. Unresolved traumas can keep your nervous system in a constant state of alert, affecting your overall well-being.
Seek Support: Therapy or counselling can be invaluable in this healing process, providing tools and strategies to process these experiences healthily.
The Role of Social Connections
Whether it's split-a-gut laughter with friends or a heart-to-heart with a loved one, the perks of social connections extend beyond the warm and fuzzy feelings.
These connections are like a balm for a weary nervous system, offering a sanctuary of support, comfort, and regulated balance.
Community Matters: We're social beings, and our nervous system responds positively to meaningful social interactions. Having a supportive community can enhance feelings of safety and belonging.
Quality Over Quantity: It's not about how many friends you have but the quality of those relationships. Authentic, supportive connections can act as a buffer against stress.
Nurturing Safety in All Forms
Safety: It's not just about the deadbolt on the front door. Safety, in its holistic sense, includes your mental health, and your emotional, financial, and social stability—think of it as a multi-layered security system for your nervous system.
Ensuring safety in all quarters of your life is like sending a green signal to your nervous systems – "All's good; time to relax and recenter."
Beyond the Physical: Safety isn't just about physical safety. Mentally, emotionally, financially, and socially secure environments contribute to a well-regulated nervous system.
Holistic Safety: Creating a safe space in all aspects of your life fosters an environment where your nervous system can relax and recalibrate. This means finding peace in your environment, relationships, workplace, and within yourself.
Embedded within these habits is the core principle of mindfulness—being present and aware of your body's needs and responses. By adopting these practices, not only are you nurturing your nervous system, but you're also taking strides toward a more balanced, centered, and healthy life. It's a journey well worth embarking on.
Self-Compassion: The Ultimate Tool for Nervous System Regulation
Embrace kindness towards yourself, and watch your nervous system thank you.
Self-compassion isn't just a feel-good catchphrase or a trendy modern buzzword (although it's certainly hard to shake that feeling when it's used so much these days); it's a robust mechanism for emotional regulation, once you know what you're doing it.
The Role of Self-Kindness
Mitigating Stress: When you're compassionate with yourself, stress has less of a grip. It's about acknowledging discomfort without judgment.
Calming the Internal Storm: Self-compassion can soothe your nervous system, signalling safety and calm, much like how a friendly conversation can ease a worried mind.
Emotional Regulation and Self-Compassion
Self-compassion empowers you to experience emotions authentically without being overwhelmed by them.
Balanced Emotional Responses: It allows for a balanced approach to emotions, reducing the intensity of negative feelings like anger or anxiety.
Healthy Processing: By treating ourselves with care, we create a space for healthy emotional processing, leading to better regulation.
Implementing a habit of self-compassion isn't an overnight fix, but with consistent practice, it strengthens your nervous system's resilience.
It's about giving yourself the grace you'd offer a friend, paving the way for a well-regulated nervous system and a well-nurtured you.
Conclusion
Let's recap: Your nervous system is like the VIP of bodily functions, orchestrating everything from your heartbeat to how you digest food and face stress.
We've unpacked the habits that throw it out of balance and illuminated the path to nurturing it back to harmony. Remember, whether it's prioritizing healthy sleep, expressing emotions, setting boundaries, or engaging in self-compassion, small changes can make a significant impact.
And, if you're looking to dive deeper into the world of nervous system regulation, MVMNT has your back.
With a library of videos that weave in mindfulness and mobility exercises, every routine is designed to bring you back into balance. Plus, as a member, you gain access to a masterclass dedicated to nervous system regulation, guiding you through the practice with the wisdom and warmth of Mind Body Expert Crystal.
Start your 7-day free trial now, and let's begin this journey towards a calmer, more centered you. Because when it comes to taking control of your health and wellbeing, MVMNT is more than just a membership—it's a movement towards better living.