Nervous System Regulation

What's the ideal state?

Well that depends, right?

When you are in danger you need to be in the sympathetic to respond (the famous fight or flight), and when there's no danger we should be in the parasympathetic to rest and digest. And we need the flexibility to flip between systems as needed, spending too long in one doesn't make that as easy as it should be.

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But in this society, this culture, this time in our history on earth, we tend to spend an awful lot of time in the Threat System or the Drive System, and not enough time in the Soothing system. (What, more systems? Yes)

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Our nervous systems get a lot of stimulation and not that much time without it  -  changing that is in our hands!

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So here's a reminder of some common sense practices that are good for us all. I confess, I only started really putting these into play when I identified with being an HSP, like I finally had a good excuse to say no to certain things and prioritise my wellbeing.

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Excercise or movement

Obvious, right? Even a brisk walk, some squats or star jumps, something to get the major muscle groups moving will help make use of  or disperse all the excess adrenaline and oxygen we have flooding our bodies in the fight or flight threat response.

Even when you're not in it, it's well known that we are built for movement, not sedentary lives. Find a way to move that makes your heart sing and just do it!

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Support of Friends

We are wired for interdependance, wired for connection. Community is one of the key factors in wellbeing, and if it can't be in person, online friends on your wavelength, even if just one or two who support you in both your highs and your lows, who don't judge, who get you and see how glorious you are, warts and all.

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Hydration

Drink.More.Water. Nuff said. Or is it?  We know a lot more about how water was, could be and should be compared to the liquid we call water now. If you can add a pinch of sea salt, or stir it up before you drink, but at the very least make sure you liquid in you, even if it's not (yet) optimal. If you know the work of Dr. Masuro Emoto, or Veda Austin you'll be aware that water still holds more secrets than we understand, and ways to make our water more beneficial to us include blessing or thanking it, using magnets to polarise it and swirling it to create a little vortex. Then do some taste tests on a friend, I dare you ;-)  

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Nutrition

There's a lot written about how your gut health affects your nervous system, I won't even start. But notice what makes you feel more alive and vibrant and what saps your energy and makes you feel sluggish. Sensitive nervous systems tend to do less well when either under or overfed, so carry something in your bag you can scoff in an emergency. Hanger is real.

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Nature

Less screen time, more green time! Even if just looking at the trees and sky as you walk around, instead of your phone, but ideally make time for time outdoors, soaking up beautiful scenery, breathing fresh air and maybe even moving too. One easy and lovely thing to do is stand under a tree, and imagine with your inbreath that you are taking in the energy of the earth through your feet, of its roots and feeling that grounding you. Then you can switch to taking in the energy of the cosmos through your crown, filtered down through the leaves, and feeling the vibrance oxygenate your brain and body. The out breaths can be intended to release what no longer serves you, released back to the earth or as fuel for the trees.

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Sleep

Tough one this, and if you already suffer from anxiety, it becomes a vicious circle. So much out there on how to improve sleep higiene, but I'll just add that you can try just cupping your face, so your fingers are touching some of the points, like beside and under the eyes, it's less stimulating than tapping at night, but if you do tap, tap slowly.

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So that's the basics!

If you can add in any of the following to your daily/weekly/monthly routine, your nervous system will love you even more!

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EFT/ Tapping

Since I've been tapping (almost) daily my general anxiety has disappeared, my social anxiety (with focussed work too) gets better and better all the time, and I can take things in my stride like never before. And that's with the nervous system of an AuDHDer!

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Yoga

So many styles to choose from - personally it never did it for me, but millions of yoguinis can't be wrong.

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Reiki 

Another one which uses energy healing, and we are still hard pressed to explain how. But try it, it feels amazing, deeply soothing and restorative - some people even find their spiritual awakening via this route.

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Massage

The effects of massage are cumulative for regulating the nervous system, so as well as the in the moment joy of skilled experienced hands, it's a great investment long term to get a regular treatment.  Recommended! (You can trust me, I used to be a massage therapist too! ;)

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Meditation

Studies have found that after consistant meditation the amygdala (a key player in our fight or flight response) actually shrinks!!! Here's a lovely practice that combines tapping with meditation.

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Breathwork

Simple box breathing (in for 4, hold for 4, out for 4, hold for 4) and making your out breath longer than your in breath are known to be one of the few ways we can influence our autonomic nervous system in the moment. There are many different ways you can harness the power of your breath for your increased wellbeing.  (Recommended!)

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Mindfulness

The act of becoming the observer, ideally the compassionate observer, of your experience has untold benefits. We are so much more than our thoughts, emotions and sensations.

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