Ever feel like going to the supermarket has left you feeling so overwhelmed that you still end up ordering a pizza?
Do you wake up and find yourself shouting at your kids or partner when they haven’t actually done anything wrong?
Is your body tired or in pain after a day of not a lot of physical effort?
When our nervous system is dysregulated, it can massively impact our emotions, our ability to cope with just about anything, and our body’s ability to function optimally.
Can you imagine a life where you don’t feel like hiding in the toilet from your children or work colleagues? Or where you can look inside a fridge and actually know what you’re going to cook… And actually make and enjoy it? A life where your body allows you to go out and do the things you enjoy?
Stick with me. Your life can and will change, if you can learn how to work with your nervous system. It’s easier than you may think!
Your nervous system is your body’s communication network, and it coordinates everything from movement, thoughts and emotions to vital functions like breathing and heartbeat.
Research suggests too that if you are neurodivergent, there are even more connections in that network, making you more sensitive to just about everything. Fascinating, huh?
So what else can you do to regulate your nervous system?
Before doing anything, it’s important to be honest with yourself. Take a moment to understand what drains you and what energises you. Does commuting by train leave you feeling exhausted, but you absolutely love reading? Having Bluetooth headphones to listen to calming music can help block out the world around you and give you the headspace you need to do things that you enjoy, like reading your book.
Do your friends keep telling you that you need some self care, but when it comes down to it you just can’t relax? Maybe for you, self care looks different to them. It could be a woodland walk or doing the housework to upbeat music if it is what helps you feel calmer. Understanding what makes you feel more regulated is vital to a calm nervous system.
Here are a few five-minute tips that you can easily integrate into your day:
- Dance to music. Take a three-minute hardcore rock song (or whatever you fancy) to shake, shout, swear, punch pillows and do whatever you feel you need. Follow with a few minutes of softer music to allow you to reconnect with yourself, having let go of everything you didn’t need.
- Brain dump. Do a brain dump onto a piece of paper. I’m not talking about a to do list or a cute diary entry. I’m talking about letting all the words out or scribbles that help release the tension in your mind and body. After … shred or burn it and Breathe in for four, hold for four, breathe out for four, hold for four, and repeat until you feel settled again.
- Breathing. Find a rectangular object (door, window, book). Let your eyes wander along the sides of the shape, breathing in as you look at the shorter sides, and breathing out as you look at the longer one.
- Small moments. If you tend to feel low, find a small thing that makes you happy. Have your tea in a fancy cup that you keep for super special occasions. Go to a new cafe and order a really nice piece of cake. If there is sunshine, even if it’s cold, stand on your doorstep and just feel the sunshine on your face.
It’s vital to understand what gives you energy and what takes it away. You can download my free Checking Your Energy e-book and free relaxation tracks from the ressources page above or click below.
I am always here to talk if you need more support.
