Holistically Supporting Your Nervous System
Our nervous system is designed to help and protects us, it serves us to be weary of danger and notifies us when we need to rest. Although it’s up to us to listen to the clues it dishes out. We can not heal fully, if we don’t notice the various parts that make up the system.
When the nervous system is activated, we need to help it complete the “stress cycle” in order to discharge the fear of threat out of our system. This is a very primal process that we don’t do instinctually (like our animal relatives - watch your dog complete their stress cycle by “shaking it off”), therefore we must do so consciously and deliberately. This means getting out of our heads and connecting to our bodies.
We can tend to our nervous system which translates to us developing daily rituals to support our emotional wellness. By doing so, we are taking a proactive approach rather than waiting for dysregulation + overstimulation (fight or flight) within our nervous system to lead to burnout or other greater effects.
Tending to our nervous systems is also how we support our ability to thrive in our lives, despite whatever circumstances we may find ourselves in.
Being able to notice your warning signs of nervous system dysregulation, “fight or flight”, burnout, overwhelm or shut down is the first step in this process, but what do we do after we’ve identified our state? Understanding that our body is always seeking to protect + heal us, we must turn inwards when the body is communicating to us to gain greater awareness of what we really need.
Here are 10 ways we can make intentional choices to support ourselves holistically in creating new neural pathways leading to healing by committing to such practices.
Eat nourishing and rich foods to support your gut health + fight inflammation in the body. The mind-gut connection is so important in understanding overall wellness.
The connection describes how our gut + brain are in constant communication with one another, influencing how we think and feel but more importantly how we respond to stress. I like to think of the gut as our “second” brain in which our nervous system heavily relies on the tiny microbes within it.
Make and keep small promises to yourself daily to build self-efficacy (confidence) in yourself.
Some of my graduate research was on self-efficacy, which is your belief in your capacity to execute behaviors to produce specific performance attainments AKA how much do you believe that you are capable of doing whatever it is that you set your intention to do. Those with trauma have often been disappointed or neglected by others, perhaps we’ve learned to repeat this behavior towards ourselves (unconsciously of-corse). By making and keeping small promises, you’re building trust within yourself and increasing your self-efficacy.
You and nature are interconnected, you wouldn’t exist without nature.
Feel the sun on your skin, ground yourself with bare feet into the grass. Stare at the moon. Allow yourself to become immersed and connect with something far bigger than yourself. Research states that sun exposure and spending time in nature plays a key role in our overall wellbeing.
Find slow gentle movements that feel restorative and help you find balance.
This may be yoga, walking, stretching or tai-chi. Become curious about what movements may provide you an experience where you’re able to shut out the rest of the world, even if for a few moments. High intensity workouts are amazing for other reasons, although they also get the adrenaline pumping in your body, therefore if you’re already stressed or stimulated, we’d want to practice an activity that will elicit opposite energy so the body can re-balance itself.
Connect with other humans in real life, we need social belonging - it’s what makes us human.
Doing this in a way that makes you feel safe physically, emotionally, and mentally. Our nervous systems co-regulate with others, which is why isolation can cause more dysregulation within our nervous system.
Practice honoring your own boundaries.
Honor your needs by acknowledging them, give yourself permission to explore what you need and what your boundaries are regarding those needs. You can do this by recognizing where you feel angry, resentful or exhausted - those are indicators that your boundaries (that you may or may not know exist) are being crossed and need tending to.
Sleep is a pillar, if not the main one.
Strive to sleep about 8 hours and rest when your body calls for it. The only time that our body is in full healing mode is during REM sleep, isn’t that amazing? All we need to do is help ourself by prioritizing sleep.
Spend time in hot + cold water.
Bathing in hot water with epsom salt allows the body to detox, relieves the muscles and allows the nervous system to decompress and feel soothed. Whereas, finishing your shower with cold water strengthens your nervous system, it increases the circulation of blood through your body, and contracts the muscles to eliminate toxins and poisonous wastes. Overall, both temperatures are healing to the body, mind and soul.
Seek support, perhaps through therapy, coaching, maybe acupuncture, a functional medicine doctor, psychiatrist, whoever it may be.
Not because something is wrong with you, but because you deserve to have a safe space where you can explore yourself in regards to the lens you see the world through. Especially with someone who is dedicated to having a role in supporting your well-being.
Connect spiritually to your soul + high power.
This looks different for everyone, it may be praying or reciting mantra’s and affirmations or tarot cards. It could be AA or any other type of support group. This could look like meditating or journaling. There is no right or wrong way in connecting to your high power, this is your permission to give yourself time to explore what that might look like.
These are 10 ways in how you can support yourself and your nervous system holistically. Over the years I’ve explored what it means to have holistic health and these are my tried + true ways of supporting myself and my clients, among other interventions as well. If you’re looking for more guidance or accountability in creating a more vibrant emotional health, I offer coaching.
