Let’s step back in time, to January 2021, when we felt a lot of uncertainty in the world. We were deep into the pandemic, lockdowns were in full effect, safety precautions were at the front of our minds and we were grappling with the idea that this pandemic could go on longer than any of us wanted it to.

I remember standing in my kitchen, the sink was full of soapy water and apples, and oranges bobbed through the surface peeking through the bubbles as the cans sank to the bottom. I was meticulously washing my groceries, and at the time I was thinking, “This is nuts.” The absurdity of that moment wasn’t lost on me as I stacked freshly washed cans and milk cartons on the tray with my washed fruit and vegetables. During the pandemic, washing groceries, along with mask-wearing and vaccines, became part of life for the majority of us. A necessity at the time we got used to, the same way we got used to working at home through zoom, interruptions by kids during business meetings and feeling as though we had no divide between work and home since our dining room table had become our office. That’s one thing we humans are good at: normalizing and adapting to new ways of being.

Today, the pandemic is past, although many are still impacted by its effects and I have to be honest the feeling that the world has grown more chaotic is deep within me and I hear myself saying the phrase “This is nuts” out loud again. This is one of the reasons I am compelled to write today.

I understand for some, politics and mental health don’t connect; however, in this case, I feel they are very much connected, and it is important to validate what many of my clients are feeling and it is also important to offer some useful information about the nervous system and ways to regulate it during stressful times.

Today we are witnessing a political climate that feels more divisive than ever before. Decisions made recently in both US and European politics seem to be intent on creating division in our shared humanity, and like so many of you it is something I never want to normalize or get used to.

I am witnessing and working with the growing concerns many of my clients have in response to the current political climate. I am hearing the same concerns from friends and family about the dehumanization of individuals within immigrant, LGBTQ+ communities, and the strategic deconstruction of medical care related to women’s issues. The changes we are seeing impact our individual and collective sense of security and stability. Even if you limit news intake or reduce your use of social media you can’t get through your day without noticing the constant threat of violence against so many, as well as to our economy, to our climate and our emotional and mental health.

These threats create a sense of chaos and can result in feelings of helplessness, fear and generate a lack of stability. For we humans, stability is essential for maintaining a healthy and grounded nervous system that supports our well-being. I hope the following information will help you today to stay grounded, at a time that feels so distressing.

About Your Nervous System

Simply put, your nervous system’s main job is to keep you alive, safe, and well. When it detects a threat to your safety, it signals your body to respond and this is referred to as dysregulation.

The Sympathetic Nervous System: this prepares your body for action through fight, flight, freeze, or fawn responses. This is your body’s way of mobilizing to handle danger. Some examples of sympathetic activation might be : Anger, fear, frustration, or anxiety, a strong urge to move, increased adrenaline and cortisol levels, heightened alertness in all your senses, panic attacks, and an inability to relax, constantly finding more work or chores to complete. It might also include difficulty falling or staying asleep, or experiencing bursts of energy followed by deep fatigue.

Or

The Dorsal Vagal Complex System, which is immobilization. This happens when the body feels overwhelmed and responds by shutting down, leading to feelings of depression, numbness, or withdrawal. Some examples might be: Apathy, depression, hopelessness, or feeling alone. Numbness, or a heavy feeling, low energy. Your body might feel limp, foggy, or as if it doesn’t want to move, turning to food as a way of dissociation. Breathing may become slow and shallow. You might have difficulty focusing, memory problems, or feeling connected.

12 Things You Can Do To Regulate Your Nervous System Today.

Taking care of your nervous system is always important, but it’s especially crucial right now. Some ways of regulation are probably things you do without realizing because we tend to be drawn to practices that feel good in our bodies, such as yoga, running, and warm baths. Here are 12 ways to regulate or co-regulate (regulate with others) your nervous system today. I encourage you to focus on what feels right for you:

1. Connecting with others: Spending quality time with friends, family, or loved ones. If you can’t see them in person, call them or use a video call to connect. I spoke with a client this morning who has incorporated video calls with friends into her weekend to paint together and create each week. I love this idea and wanted to share it.
2. Mindfulness: Practicing awareness of the present moment. For many meditation is challenging but mindfulness is a practice that you can incorporate into your every day. You don’t have to sit on a cushion for an hour, you can practice mindfulness simply by bringing awareness into your life, e.g. when you eat lunch, notice the texture of the food in your mouth, and how it smells and tastes. When you wash your hands notice the bubbles on your hands, the way your fingers feel under the water. Daily activities can be used to bring mindfulness into your life by keeping it simple you have more of a chance of doing it.
3. Gentle breathwork: Slow, calming breaths that help ground you, you can try the 7/11 breath – inhale for the count of 7 and exhale for the count of 11. This is simple and is easy to remember.
4. Exercise that feels good: Activities like walking, yoga, stretching, or any movement that nurtures your body. I personally love going to the gym and practicing yoga as well but even if you turn towards walking in the mall or stretching between meetings you will gain the benefits of moving your body.
5. Watching TV/Movies: This might feel counterintuitive to regulation however by choosing shows or movies that help you feel connected and attuned to the characters you will build a secure base. Some people like to watch the same show over and over again, this is because we know the outcome, so it provides a sense of predictability that is comforting. Stress lives on uncertainty.
6. Dancing and playing: Moving your body or engaging in playful activities to release tension and bring joy. Dance in your kitchen, and play with your pet, take part in other playful activities if you can outside of the home.
7. Journaling: Writing about your thoughts, feelings, or experiences to help process and regulate emotions. I like to journal every morning before I start my day, it helps me put things into perspective. Set it up as part of your morning ritual, rituals help us combat uncertainty.
8. Music and art: Listening to soothing music or creating something artistic as a form of expression. Art doesn’t have to be a masterpiece, purchase some adult colouring books and a pack of pencil crayons it is a great mindful activity and gives you a sense of satisfaction when completed.
9. Gentle Hugs: If you live alone or don’t have anyone close to you that you wish to hug (some folks are not huggers) use the butterfly technique to gently hug yourself. Our nervous system needs gentle compression through hugging, so take the time to hug yourself or hug others when you can. Using a weighted blanket at night will provide a gentle compression to reduce anxiety as well.
10. Spending time with animals or children: Engaging with their natural playfulness and energy will support a regulated nervous system. Animals, including cats, exhibit a phenomenon known as limbic resonance, the ability to attune to and synchronize with the emotional states of others through the limbic system. This behaviour is believed to be their way of providing comfort, as animals are naturally sensitive to human emotions and nervous system responses. Dogs, also have a limbic system that processes emotions. Through close bonds, they can synchronize with their owners’ emotional states, often mirroring their moods.
11. Nature: Taking a walk, gardening, swimming, or just being outdoors to reconnect with the world around you. If you can’t get out into nature because of winter weather, try to visualize a walk you did in nature during the better weather, the practice of self-guided visualization will also ground you.
12. Orienting to your environment: This simply means grounding yourself by noticing the sights, sounds, and sensations around you. I am sure you are familiar with the 5, 4,3,2,1 exercise i.e. name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. You can also practice orientation by naming what you see out loud, simple way to bring you into the present moment.

These activities are just some ways to support your nervous system, I am sure you have other ways that work for you so practice them often.

How Will I Remember To Regulate My Nervous System?

Knowing what to do to regulate your nervous system is one thing, but actually remembering to do it is a whole other challenge, right? Regular check-ins are important because in our fast-paced lifestyle, we may not even notice we are dysregulated until we hit a point when we are agitated over small things or snapping at those we care about, I mean let’s face it our lifestyles are very fast paced so it is hard to decipher what is dysregulation and what we perceive is “normal”.

An easy way to remember to check-in is to add it on to something you already do each day. For example, you have to go to the bathroom a few times a day right? So habit-stack your nervous system check-ins with going to the bathroom. For example, after you wash your hands place one hand on your chest, close your eyes, and take a minute to notice what’s happening inside your body. Are you feeling anxious, maybe you feel that this exercise itself is a waste of time, maybe you feel your heart beating a little faster than it normally does, do you have a headache, backache, or tummy ache? These are all signals that you are out of regulation but you might be so used to some of these signals you don’t recognize them as your body’s response to an activation.

Note: If you are home try some of the tools on the list but if you are at work and can’t, try humming. Humming can be a simple and discreet, effective tool to help regulate your nervous system.

You Are Not Powerless.

Today, the world feels more uncertain than ever, but that doesn’t mean we are powerless. Many of my clients share feelings of fear and grief, and trust me, I feel it too. But one thing I remember most about the pandemic is how people came together to support one another. Even in uncertainty, we can still move forward with purpose. Because while our humanity makes us vulnerable to fear, it also gives us incredible strength, compassion, and resilience.

You are not powerless and you are not alone.

True strength comes from recognizing our interconnectedness and showing up for ourselves and for one another with compassion. Evidence shows that when we care about other humans, our lives improve. The world may feel chaotic, uncertain and scary right now, but together, we can create some stability, and we can dig deeper into being kind and compassionate to ourselves and others.

My favourite poet once said,

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel ”

Maya Angelou

Until we connect again, take good care of yourself, remember you are not alone, tune into your nervous system every day and reach out if you need support.

Chat soon,
Fran