How to Regulate Your Nervous System

By: Cat Salladin

In today's fast-paced world, finding inner peace can sometimes seem like an elusive dream, especially for neurodivergent individuals. Balancing work, family, and personal responsibilities can take a toll on our mental and emotional well-being, leaving us feeling stressed and overwhelmed. But what if there was a way to unlock inner peace and regulate our nervous systems, allowing us to navigate life's challenges with more ease and serenity?

In this comprehensive guide, we will explore the art of unlocking inner peace and the power of regulating our nervous system. We'll delve into the science behind stress and its impact on our mind and body. We'll also uncover practical techniques and strategies to help calm the nervous system, including breathing exercises, mindfulness practices, and movement.

Whether you're seeking relief from anxiety, looking to improve your sleep patterns, or simply desiring a greater sense of calm in your daily life, this guide has something for you. By understanding and harnessing the power of your nervous system, you'll be able to cultivate a deep sense of peace and resilience in the face of life's challenges. Learning to regulate your nervous system is a tool that you will use throughout your life, and the benefits of doing so are astounding!

Understanding the Nervous System

The nervous system is a complex network of nerves and cells that transmit signals between different parts of our body. It consists of two main components: the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS includes the brain and spinal cord, while the PNS connects the CNS to the rest of the body.

The nervous system plays a crucial role in regulating our bodily functions, including movement, digestion, and even our emotional responses. It is responsible for processing and interpreting sensory information, allowing us to perceive the world around us. For neurodivergent individuals, nervous system dysregulation is very common due to differences in sensory processing and an unaccommodating outside world full of external stimuli. Many neurodivergent people find that their nervous system is more sensitive to stimuli than a neurotypical person's. Despite being more prone to nervous system overstimulation, neurodivergent people can harness nervous system regulation techniques to help navigate an overstimulating world.

The Impact of Stress on the Nervous System

Stress is a natural response to challenging or threatening situations. It triggers a cascade of physiological changes in our body, including the release of stress hormones like cortisol and adrenaline. While acute stress can be helpful in certain situations, chronic stress can have detrimental effects on our nervous system.

Prolonged exposure to stress can lead to an overactive sympathetic nervous system, commonly known as the "fight-or-flight" response. This state of heightened arousal can negatively impact our mental and physical health, leading to symptoms such as anxiety, insomnia, and even chronic pain. This is especially true for autistic individuals who may begin to suffer from autistic burnout if the stressors are not relieved. Additionally, chronic pain that may be experienced due to a dysregulated nervous system can be compounded by physical issues that commonly co-occur in neurodivergent individuals such as Ehlers-Danlos Syndrome. Because the nervous system is so linked to every area of the body, it makes sense that stress causing a dysregulated nervous system could result in worsening physical conditions. Understanding the impact of stress on our nervous system is crucial in our journey towards unlocking inner peace.

Signs of a Dysregulated Nervous System

An imbalanced nervous system can manifest in various ways, impacting both our physical and mental well-being. It's important to recognize the signs and symptoms of an imbalanced nervous system, as they can provide valuable insights into our overall health.

Some common signs of an imbalanced nervous system include heightened anxiety, difficulty concentrating, digestive issues, sleep disturbances, and frequent headaches. For neurodivergent individuals, a dysregulated nervous system can lead to increased meltdowns, co-occurring symptoms like depression, inability to keep up with the demands, and an overall dissatisfaction with life. Things like eating, washing, and taking care of other physical needs may become increasingly challenging for a neurodivergent person with a dysregulated nervous system. These "basic" tasks become insurmountable, not because there is something wrong with the neurodivergent person, but instead with the world around them that keeps their nervous system in such a dysregulated state. It can be very liberating as neurodivergent people to learn about nervous system regulation techniques and find something that works well for us.

Techniques for Regulating the Nervous System

Regulating the nervous system is key to finding inner peace and emotional well-being. Several effective techniques and practices can help calm the nervous system and promote a sense of relaxation and balance.

1. Deep Breathing Exercises: Deep breathing exercises, such as diaphragmatic breathing or box breathing, can activate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response. By focusing on slow, deep breaths, we can signal to our body that it's safe to relax and unwind.

2. Meditation: Meditation is a powerful practice that can help quiet the mind and reduce stress. By focusing our attention on the present moment, we can cultivate a sense of inner peace and tranquility. Whether it's mindfulness meditation, loving-kindness meditation, or transcendental meditation, finding a meditation technique that resonates with you can be transformative. Some neurodivergent people find traditional forms of meditation challenging, and it is important to remember that meditation can take many forms. Walking meditations are a great way to connect your mind and your body, and many people find that spending time in nature helps ground them. Even art can be meditation!

3. Yoga: Yoga combines physical movement with deep breathing and mindfulness, making it an excellent practice for regulating the nervous system. The gentle stretches, poses, and flows help release tension in the body and promote relaxation. Practicing yoga regularly can not only improve flexibility and strength but also support nervous system health.

4. Stimming: Many neurodivergent people stim. This can take on many forms; for some people it may look like fidgeting, for others it may look like dancing! Engaging in plenty of stimming behaviors can help regulate your nervous system.

5. Progressive Muscle Relaxation: Slowly tightening and releasing your muscles while taking slow deep breaths can be very relaxing to the nervous system. Starting from your feet, clench each muscle tightly for around 3-5 seconds. Then, release and let the muscle melt as it relaxes. Take deep breaths and work your way slowly up your body.

Creating a Self-Care Routine to Support Nervous System Health

Creating a self-care routine is essential for supporting nervous system health and maintaining a sense of inner peace. Self-care involves intentionally prioritizing activities and practices that nourish our mind, body, and soul.

Some self-care practices that can support nervous system health include:

1. Prioritizing sleep: Getting adequate sleep is crucial for nervous system regulation. Establishing a regular sleep schedule, creating a calming bedtime routine, and ensuring a comfortable sleep environment can promote better sleep quality. Research has shown that neurodivergent people might actually need more sleep than our neurotypical counterparts. So, don't be afraid of racking up 9, 10, or even 11 hours of sleep!

2. Nourishing nutrition: Consuming a balanced diet rich in nutrients can support overall nervous system health. Including foods high in omega-3 fatty acids, vitamins, and minerals can provide the necessary building blocks for optimal brain function. It can be difficult to maintain regular eating habits as a neurodivergent person. Meal prepping in advance or finding nutrient-rich premade meals can be helpful when your spoons are running low and you need quick nourishment! Also, it can be helpful to find safe foods that are high in protein and other nutrients, which can make eating something while you are dysregulated much more manageable.

3. Engaging in hobbies and interests: Engaging in activities we enjoy can help reduce stress and promote relaxation. Whether it's painting, reading, gardening, or practicing a musical instrument, finding time for hobbies can be a form of self-care that supports nervous system regulation. Autistic and neurodivergent people can receive great benefits from engaging in their focused interests or current hyperfixations, as many times great joy can be derived from spending time on these interests. Research shows that regularly engaging in their focused interest helps autistic people remain regulated and avoid burnout.

4. Stimming: As mentioned above, stimming is very important to regulating the neurodivergent nervous system. Engaging in stimming behaviors regularly can help keep the nervous system more regulated as a whole!

Seeking Professional Help for Nervous System Regulation

While self-care practices can be beneficial, it's important to recognize when professional help may be needed. If you're struggling with chronic stress, anxiety, or other mental health conditions, seeking the guidance of a mental health professional can provide valuable support and resources. As a neurodivergent person, it can be important to ensure that your provider understands your unique needs and is able to assist you in nervous system regulation from a neurodivergence-affirming perspective.

A licensed therapist or counselor can help you navigate your journey towards nervous system regulation. They can provide evidence-based techniques, tools, and therapies tailored to your specific needs. Other professionals such as yoga teachers, massage therapists, physical therapists, and coaches can be beneficial as well as you try new things to find what works best for you. Remember, reaching out for help is a sign of strength, and you don't have to face your challenges alone.

In conclusion, regulating your nervous system as a neurodivergent person is a freeing, important, and transformative process that requires understanding, patience, and practice. At the end of the day, you know your body best, and what works for one person might not work for you. Try not to be discouraged if the first few tools don't work; everyone's different and there are countless ways to regulate your nervous system. No matter which method you try, implementing some nervous system regulation tools into your life, even if it's only five minutes a day, can make a huge difference in how you feel over the course of your life. Nervous system regulation for neurodivergent individuals is an empowering tool that will benefit you for a lifetime! You have the power to create a life filled with calm, joy, and emotional well-being, and that begins internally. Embrace the journey and take the first steps towards a more regulated nervous system and a more peaceful life!