Regulating Your Central Nervous System
Although the heat of the summer tends to linger during the month of September, there is definitely a shift in the air that signifies that fall is coming: the shorter days, the slowly changing colour of the leaves, and those chilly mornings that greet us when we start our day. We are back to our normal routines after the energy of the summer, and for some of us this shift can be jarring and cause us to be out of sync with ourselves mentally and physically.
We talk a lot about the central nervous system and how it is responsible for every function in our body – from the tiniest breath to the biggest athletic movements, and all the things in between. When we have an unbalanced nervous system, it means that we are experiencing stress and having a hard time regulating ourselves and tapping back into our ability to manage and come back down from that fight or flight mode. If we are unable to regulate ourselves, the constant stress turns into chronic pain, digestive issues, inability to sleep, irritability, and a host of other issues.
There are many ways we can bring ourselves us back to a regulated state, and they don’t require fancy tools, a ton of time, or signing up for a course. Just introducing a few of these can help bring a little bit of structure to your life, give you that time to relax, and help you identify other areas where you can tweak and add a little more self-care into your daily life. The term self-care is used often but seems to be synonymous with luxury; instead it should be reframed so that it comes in the form of simplicity and be normalized as a regular part of health and wellness.
So if you’re looking for ways to look after yourself and bring some balance into your central nervous system, here are some suggestions to get you started.
1. Breathing exercises
This can come in the form of a few minutes of long and steady inhales and exhales or even just loud sighs! The breath can really calm or energize you, so just taking a minute to check in with it is a great tool that can be done anywhere.
2. Get moving
Exercise looks like whatever gets you going physically! We are big fans of joyful movement, whether it be bicycling, yoga, weight training, sports, your daily neighbourhood walk, or dance.
3. Try a weighted blanket
Weighted blankets provide deep pressure stimulation, which means that the gentle but firm pressure works very similarly to a hug – and has several therapeutic benefits. This pressure increases serotonin and dopamine, improving mood, promoting relaxation, reducing cortisol and helping manage anxiety. If you’re not sure you want to invest in one, try piling on some thick blankets to test out how it feels for you first or ask to use one in Oma’s treating room during your next visit.
4. Incorporate Mindfulness
We can never say enough about how a mindfulness practice can help mentally and physically. There are numerous videos, podcasts, recordings, apps, and books (which can all be purchased or accessed for free online or at your local library) that help you get started in creating a daily practice. It’s one of the best ways to check in with yourself and self-regulate in a matter of minutes.
5. Sing or laugh
Who doesn’t love some comedy? Consuming media that makes you laugh will improve your mood and stimulate your vagus nerve much in the same way singing your favourite tune out loud will. Your vagus nerve brings your system into rest and digest mode, which is important in helping self-regulation and the ability to recover from stress. Singing and laughing also increases your intake of oxygen, further improving energy and mood.
6. Connect with your sense of touch
Therapeutic touch through massage or even wrapping yourself in a hug is a powerful tool for relaxation and provides comfort and security – feelings that put us in a regulated state. Another form of touch is Emotional Freedom Technique (EFT), which involves gently tapping specific points on the body while focusing on a calming phrase. This also contributes to calming the nervous system.
7. Connect with nature
Get outside in the fresh air if possible once a day, or open a window to circulate the air in your home. A walk around the block, through a park, or taking a day for a hike over the weekend brings us into nature, and has a calming effect and promotes feeling present. The practice known as earthing (putting your bare feet on the ground) is also another way to connect with the nature beneath us.
8. Take a cold shower
Cold water jolts the nervous system and helps to reduce stress. It can also strengthen your immunity, improve circulation, increase your metabolism, and energize you – which are all ways to kick start our central nervous system.
9. Co-regulation
Co-regulation is when people tune into each other’s emotional states through talking to someone you trust. Practicing empathy through sharing and experiencing feelings allows us to learn how to regulate our emotions and stabilizes us.
10. Make sure you get your sleep
We know it’s easier said than done, but sleep is the way our body and brain are able to rest and rejuvenate. A refreshed mind and body is able to function better and with more clarity, and improving your sleep habits can make a huge difference in how you function in your day to day. Commit to a new sleep routine, create a bedroom that promotes relaxation, or listen to music or a podcast that can help encourage you to sleep better.
11. Take short breaks during the day
Whether you work at home or outside it, carve some time for breaks in between long bouts of work that keeps you stationary or in front of a screen. Go for a walk, drink a glass or water, chat with a coworker – anything that will allow you to step away and refresh for at least 10 minutes.
12. Eat a balanced diet and hydrate well
We all know the importance of food that nourishes us, but being mindful of what we consume so that we are nourished well is something that many of us take for granted. Think about the foods and drinks that make you feel good and try to focus on ingredients that are fresh, in season, and easy for you to prepare.