reset your nervous system
THE NERVOUS SYSTEM + STRESS
The nervous system is responsible for coordinating and controlling the body's functions by transmitting signals between the brain and other parts of the body, enabling sensory perception, thought, memory, physical movement, and vital automatic processes like breathing and heartbeat.
When our nervous system is stressed, the sympathetic nervous system, also known as the "fight or flight" system, is activated.
Effects of stress + anxiety
Release of Stress Hormones:
It releases neurotransmitters such as adrenaline and noradrenaline, which increase heart rate, blood pressure, breathing rate, and muscle tension.
The hypothalamus in the brain signals the pituitary gland to release cortisol, a stress hormone.
Cortisol mobilizes energy stores, increases alertness, and suppresses immune function.
Changes in Brain Activity:
The amygdala, the brain's fear center, becomes more active.
The hippocampus, which is involved in memory and learning, may become less active.
The prefrontal cortex, which regulates decision-making and impulse control, may become less efficient.
Long-Term Effects:
Chronic stress can lead to an overactive sympathetic nervous system and elevated cortisol levels.
This can damage blood vessels, increase the risk of heart disease and stroke, and impair cognitive function.
It can also lead to mental health problems such as anxiety and depression.
Other Effects:
Stress can also affect digestion, sleep, and immune function.
It can cause physical symptoms such as headaches, muscle aches, and fatigue.
how do we “reset” or calm our nervous system?
1. Engage in Relaxation Techniques:
Deep breathing exercises:
Focus on taking slow, deep breaths to activate the parasympathetic nervous system, which promotes relaxation.
Meditation:
Mindfulness and guided meditation practices can help calm the mind and reduce stress.
Progressive muscle relaxation:
Tense and release different muscle groups in sequence to release tension throughout the body.
2. Prioritize Sleep and Rest:
Get enough sleep: Aim for 7-9 hours of quality sleep each night to allow the body to repair and restore itself.
Establish a regular sleep schedule: Go to bed and wake up around the same time each day, even on weekends.
Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music to wind down before bed.
3. Exercise Regularly:
Engage in moderate-intensity exercise: Activities like walking, running, or swimming can help release endorphins and improve overall nervous system function.
Focus on activities you enjoy: Choose exercises that make you feel good and reduce stress.
4. Nourish Your Body:
Eat a balanced diet:
Consume plenty of fruits, vegetables, whole grains, and lean protein to provide your body with the nutrients it needs.
Limit caffeine and alcohol:
These substances can stimulate the nervous system and interfere with relaxation.
Hydrate properly:
Drink plenty of water throughout the day to support nervous system function.
5. Spend Time in Nature:
Go for walks in the park or sit in the garden: Spending time outdoors can reduce stress and promote feelings of calm.
Engage in gardening or other outdoor activities: Connect with nature and get some fresh air.
6. Seek Professional Help if Needed:
Consider therapy:
A therapist can help you identify and address underlying causes of nervous system disregulation and develop coping strategies.
Consult with a healthcare provider:
If you experience persistent symptoms such as anxiety, insomnia, or panic attacks, seek medical help.
