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"How Can You Regulate Your Nervous System During Challenging Times?

Writer's picture: Lisa StollLisa Stoll

Life can sometimes feel like a relentless storm, throwing challenges our way when we least expect it. Whether you're dealing with personal stress, professional hurdles, or the aftermath of difficult events, your nervous system often bears the brunt of it all. When stress becomes overwhelming, our nervous system can feel stuck in overdrive (fight-or-flight) or shut down entirely (freeze). The good news? There are effective ways to help your body and mind return to a state of balance. Here are five practical strategies to regulate your nervous system during tough times:


1. Practice Grounding Techniques

Grounding helps anchor you to the present moment, reducing feelings of overwhelm and dissociation. Try these simple methods:

  • 5-4-3-2-1 Method: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

  • Barefoot Walking: Take off your shoes and walk on grass, sand, or any natural surface. This practice, also known as “earthing,” can calm your body and connect you to the present.

  • Cold Water Splash: Splash your face with cold water to reset your system and reduce anxiety quickly.

  • Connect with Different Textures: rub your hands around a fuzzy blanket, notice the texture of your fireplace or the smooth, cool feeling of your countertop.


2. Engage in Breathwork

Intentional breathing is one of the fastest ways to calm your nervous system. It communicates safety to your brain and helps shift from a stressed state to a relaxed one.

  • Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat this cycle several times.

  • Diaphragmatic Breathing: Place one hand on your chest and the other on your stomach. Breathe deeply so your stomach rises, not your chest, signaling deep relaxation.


3. Move Your Body

Physical movement helps release pent-up energy and reset your nervous system. It’s not about intensity but about consistency and intention.

  • Gentle Yoga: Focus on poses that lengthen and relax the body, such as child’s pose or forward folds.

  • Shaking: Stand with your feet shoulder-width apart and gently shake your hands, arms, legs, and body. This mimics the way animals naturally release stress.

  • Walking in Nature: The combination of movement and nature’s calming environment can significantly reduce stress levels.


4. Connect with Safe Relationships

Humans are wired for connection, and engaging with trusted people can regulate your nervous system through co-regulation.

  • Talk to a Friend or Loved One: Sharing your feelings with someone who listens without judgment can be incredibly grounding.

  • Physical Affection: Hugs, hand-holding, or simply sitting close to someone you trust can help soothe your nervous system.

  • Seek Professional Support: Therapists trained in nervous system regulation techniques, like somatic experiencing or EMDR, can offer tailored strategies.


5. Engage Your Senses

Your senses can be powerful tools for calming your nervous system. Experiment with sensory activities to see what resonates best with you.

  • Aromatherapy: Use calming essential oils like lavender, chamomile, or eucalyptus to create a soothing environment.

  • Weighted Blankets: The gentle pressure of a weighted blanket can provide a sense of safety and calm.

  • Comforting Sounds: Listen to calming music, nature sounds, or binaural beats to help your brain shift into a relaxed state.


Final Thoughts

Tough seasons in life are inevitable, but they don’t have to leave you feeling powerless. By incorporating these strategies into your daily routine, you can create a sense of safety and stability for your nervous system. Remember, even small steps can make a big difference in how you navigate challenging times.


If you’re finding it difficult to regulate your nervous system or would like more personalized support, reach out to me today to get started to see how I can help you. You don’t have to weather the storm alone.


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