650: Tips for calming a dysregulated nervous system
This week on the Anxiety Slayer Podcast we’re sharing tips for how you can calm your nervous system and regulate your emotional responses to all that life brings you with more ease and grace.
SUBSCRIBE TO THE ANXIETY SLAYER PODCAST:
APPLE PODCASTS | PODBEAN | GOOGLE PODCASTS | SPOTIFY I TUNEIN
This show is sponsored by BetterHelp
Sometimes in life we’re faced with tough choices, and the path forward isn’t always clear. Whether you’re moving house, starting a new job or moving on from a longterm relationship, Therapy helps you stay connected to what you really want while you navigate your life – so you can move forward with confidence and excitement.
If you’re thinking of starting therapy, give BetterHelp a try. It’s entirely online. Designed to be convenient, flexible, and suited to your schedule.
Let therapy be your map, with BetterHelp. Visit BetterHelp.com/slayer today to get 10% off your first month.
Notes from this week’s episode:
Listener question: ”How do you calm you nervous system? Has anyone dealt with this?”
There is a wealth of information available on calming the nervous system, from the teachings of Ayurveda and other wisdom traditions, to research into childhood trauma, burnout, and even neuroplasticity.
Ayurveda teaches that the nervous system is governed by the Vata dosha, the same energy that provokes anxiety when we’re out of balance. We are currently working on the finishing stages to our new course, 7 Keys to Calming Anxiety with Ayurveda which explores this topic in depth with lessons on understanding your mind body type, and nutrition and practices to support the nervous system.
Protect your nervous system
The first stage in calming the nervous system is understanding what affects it negatively and protecting it from harm.
Identify and minimize sources of stress in your life whenever possible.
Things to look out for include:
Over-stimulation from screens, news, social media, intense drama
Lack of sleep and irregular sleep habits
Stimulants like caffeine
A highly processed diet
And suppression / avoidance of emotions
Ayurveda’s first focus is on making changes to avoid the cause of strain in the nervous system, followed by bringing in support through calming practices, counseling and nutrition to nourish and care for the nervous system.
Movement for grounding and release
Gentle, slow, stretching movements are recommended for supporting the nervous system.
Walking in nature
Restorative Yoga
TaiChi and Qigong
All can help release stress from the body and regulate the nervous system.
Improved rest
When our nervous system is strained we may need extra rest. We certainly need good quality rest.
We’ve recorded several episodes on sleep and have guided relaxations for sleep available on our Patreon.
Emotional honesty and support
Be open to honest reflection and watching your mind to see what it persistently dredges up. When the mind is churning over negative thoughts and emotions it increases stress.
As we notice our patterns we can see where we want to make changes.
Sharing your feelings and experiences with loved ones can provide comfort and reassurance.
Cultivating calm
As we start weeding out the causes of strain in our nervous system, we clear the way to bring in practices that help bring calm and regulation.
Daily practices that invite gratitude and present moment awareness help protect the nervous system from being affected by the mind chewing over our past, or worrying about our future.
Use sensory input to shift your focus away from stressors. Listen to calming music, engage in aromatherapy, and practice deep breathing, and some form of meditation.
Progressive muscle relaxation
Tense and release each muscle group in your body, starting from your toes and moving up to your head. This technique helps promote relaxation and reduce muscle tension.
Engage in mindfulness or meditation practices to focus your attention on the present moment to cultivate a sense of calm. This can involve observing your thoughts and sensations without judgment.
The importance of routine
A daily routine helps regulate the nervous system by bringing familiar touch points to each day. This helps build a sense of predictability and safety.
Routine is grounding and stabilizing, it helps us switch out of the fight or flight response and into better rest and digestion. It sends a message to the body that all is well.
Scheduling time each day for gentle exercise, regular meal times and consistent sleep times are the basics that begin to calm Vata in the mind and settle our nervous system over time.
>>NEW FOR OUR PATRONS<<
A Guided Tapping Session to help support the mind when it keeps playing fearful thoughts…
You can use this session daily to help retrain the mind to think calmer thoughts, or as an SOS Tapping Session any time you feel overwhelmed with unwanted thoughts you are struggling to control.
Get over 150 Guided Relaxations, Tapping Sessions, and Ayurvedic Teachings for calming anxiety at Patreon.com/anxietyslayer