practices for nervous system regulation 🩵
All the ways to finally get out of fight or flight mode so you don't have to spend every single day trying to keep up with your racing thoughts and collapsing on the couch at night.
🩵 TAKE AN ELECTRONICS BREAK
Reduce the sensory stimulation on your nervous system. All of the bright lights and noises send little messages to your nervous system to be on alert. Power down the electronics at least 1 hour before bed every night to give your eyes and your nervous system a much needed break.
🩵 STIMULATE YOUR VAGUS NERVE
Your vagus nerve is the longest nerve in the body that communicates from brain to gut. It's what helps tell your body it is time to relax. You can stimulate your vagus nerve with ear massage, singing, gargling, and humming to help 'hack' this parasympathetic state.
🩵 SLEEP 8 HOURS PER NIGHT
Sleep is when your nervous system is able to restore function and finally heal. When you're in a dysregulated state, the number one thing to focus on above movement, diet, etc is good quality REST. Make sure you're sleeping in a dark room with minimal distractions.
🩵 SPEND TIME IN COMMUNITY
You know that feeling when you feel all warm and cozy and truly seen by the people you love? That feeling of community is so healing for a dysregulated nervous system. It gives your body information that it is safe and helps you re-establish self trust.
🩵 ADAPTOGENIC HERBS
When your nervous system is dysregulated, herbs can be so helpful in feeding a depleted system. Herbs can be stimulating if you're feeling tired all the time and burnout or more calming if you're tired all day but wired at night. Work with a naturopathic doctor to find the right herbs for your nervous system picture.
🩵 GENTLE MOVEMENT DAILY
Choose activities like walking, yoga, pilates, weight lifting that are easy on the body. High intensity exercises like HIIT can signal to the body that there is a threat and keep your nervous system in "on alert" mode. Pick an activity you enjoy, that is relaxing to help keep your nervous system in balance.
What are you going to try first?
#lemon8partner #nervousystemregulation #dysregulatednervoussystem #anxiety
Regulating your nervous system is essential for mental and physical well-being. One effective method is taking an electronics break; disconnecting from screens can significantly reduce sensory overload and promote relaxation. Additionally, stimulating your vagus nerve through activities like singing or humming can activate your parasympathetic nervous system, bringing calmness and serenity. Prioritizing sleep is vital; aim for 8 hours each night in a dark, quiet environment to restore the nervous system’s functions. Engaging in gentle, enjoyable movements like yoga or walking can also keep the body relaxed and prevent heightened stress responses. Lastly, fostering connections with a supportive community provides emotional safety and enhances self-trust, crucial for a well-regulated nervous system. Explore these methods to achieve a balanced state of mind and body!
