Nervous System Regulation Tips

I’ve been a nervous girlie lately 🫠 I’ve felt a lot of stress and anxiety so I’ve been trying to regulate my nervous system and build better coping skills.

Something to remember — we can’t control the situation but we can control our reactions. However, having a regulated nervous system can help our reactions and have less overwhelm 🤍

Here are 15 tips to help regulate our nervous system:

1. Breath work — box breathing (4-4-4-4), relaxing breathing (4-7-8), coherent breathing (5-5)

2. Meditation — YouTube is great to find free mediations ✨ I like the Superhuman & Insight Timer apps!

3. Mindfulness — 3-3-3 rule (identity 3 objects, 3 sounds, & move 3 body parts)

4. Exercise — find movement you love & can be intentional with every day.

5. Sleep — 8 hours of sleep every night is life changing

6. Less caffeine — coffee can increase symptoms of anxiety and disrupt your nervous system! Try having food first or switch to decaf or matcha!☕️

7. Cold shower — activates sympathetic nervous system, adrenaline and immune system

8. Lymphatic drainage — can help to stimulate the parasympathetic nervous system. This can slow down the heart rate, lower blood pressure, and reduce cortisol, the hormone associated with stress

9. EFT tapping — Emotional freedom technique (EFT) is a method to reduce stress, anxiety, sadness, or any physiological destress by tapping on the acupoints on the face and upper body.

10. Limit alcohol — central nervous system depressant that slows down brain activity.

11. Low intensity workouts — can decrease cortisol

12. Limit blue light — can disrupt circadian rhythm and decrease melatonin production

13. Hugging someone for 20 seconds — release’s oxytocin

14. walk on grass — 30 minutes of grounding can increase happy hormones and calm you down

15. morning sunlight — supports circadian rhythm & natural vitamin D

#lemon8partner #nervoussystemregulation #mentalhealthjourney #anxietyrelief #anxietytips