On certain days, you tend to be on the edge and just cannot help it . Maybe you had a rough day and things didn’t go your way at work. After beating the traffic, when you finally got home, your mom asked you a simple question. But instead of responding calmly to her, you snapped. You may have felt bad afterwards but the damage was done by then.
Many people say that it feels like the smallest things tend to push them over the edge and they are unable to shake the tension in their body. Chances are, this emotional rollercoaster is a sign of a dysregulated nervous system.
A dysregulated nervous system means that the body’s natural response system that is responsible for handling stress and emotions is out of balance. The nervous system helps manage how we react to things around us, like keeping us calm in stressful situations. However, when it’s dysregulated, it doesn’t function properly. This can lead to feeling constantly anxious and stressed. It might cause mood swings, irritability and even lead to exhaustion.
As Chris Warren-Dickins, American psychotherapist and author states, “A dysregulated nervous system is the most confining prison that can trap you. But if you can understand the bodily cues of safety and danger, you can learn how to regulate your responses and harness the most effective key to free your mind.” Here, Dickins highlights the importance of learning to recognise when your body is in a stressed state and then, figuring out ways to bring yourself back to a place of calm and safety.
There are several simple and effective ways to restore harmony and calm to your nervous system. Small, everyday practices like deep breathing, yoga, taking breaks and prioritising sleep can help. By tuning into how your body feels and noticing when you’re triggered, you can shift your mindset and regain your emotional balance.
So, join us as we explore simple yet effective ways to regulate the nervous system.
When we hear terms like nervous system regulation or stress management, many of us think that it must be a complex or expensive process—one that may require therapy, medication or pricey wellness treatments. The truth is much simpler. We don’t really need a big budget to start calming and balancing our nervous system. There are many small yet effective methods available to help ease the tension and bring our body back into a more peaceful state.
One of the quickest and easiest ways to do so is through deep, mindful breathing. Deep breathing or deliberate inhalation and exhalation for just a few minutes can help reduce anxiety and calm our mind in no time.
One thing that has truly come to the rescue of many people dealing with stress, anxiety and negative thinking is mindfulness. This simple practice has helped countless individuals find peace and balance in their daily lives. Mindfulness teaches us to focus on the present moment without judgment. It is especially helpful when our nervous system is getting stressed or is out of balance.
By practicing mindfulness, we become increasingly aware of our thoughts and emotions. We begin to notice when we’re starting to feel overwhelmed, anxious or irritable and thus, can take action before those feelings take control. Over time, practicing mindfulness helps us respond to stress in a healthier way. It also builds our emotional resilience.
Deep breathing is one of the fastest ways to calm the nervous system down. Try breathing in for four counts, holding for four and exhaling for four.
Exercise releases tension, lowers stress hormones and boosts your mood, helping your body shift out of stress mode and into relaxat mode.
Mindfulness is staying present and aware of your thoughts. It helps you manage stress better and stay calm during overwhelming moments.
Grounding techniques, like the 5-4-3-2-1 exercise, help bring your focus back to the present moment by engaging your senses and reducing anxiety.
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