Well, it’s fall in the Midwest. The time of year when temperatures get cool enough to enjoy sweater weather, baking, and bonfires. 

The only thing is that fall lasts about 10 minutes in the Midwest. Before you know it, it’s time for the heating systems in our homes to start kicking in. Weren’t we all running the AC only moments ago?

What does this have to do with mental health, you ask? I’m stretching the metaphor a bit, but the heating and cooling systems in our homes work like the various systems in our bodies, including our nervous system. You’ve heard of the fight-or-flight response. 

That’s a perfect example of how our nervous system kicks in to prepare us to deal with a threat. When you’re calm and feel safe, your parasympathetic nervous system hums along. You can “spend” your energy on things like creativity, regulating your emotions, completing tasks at work or school, and pursuing goals. 

According to eminent trauma researcher Dr. Bessell Van Der Kolk, when people are highly distressed, the prefrontal cortex (the operations headquarters of your brain that helps you think clearly and act accordingly) goes “offline”. Now, it doesn’t stop working altogether, of course, but when you’re feeling physically or emotionally threatened, your sympathetic nervous system rallies to protect you. 

The catch? It does so at the expense of higher-order cognitive and emotional functions such as:

  • Regulating your emotions
  • Thinking rationally
  • Making good decisions

Regulating Your Nervous System

When your flight-or-fight response kicks in, your body redirects more blood flow to your extremities so you can fight or flee, leaving less oxygen to equip your brain’s prefrontal cortex to work optimally. The fight-or-flight response is what you need when you are facing an actual threat; it can be counterproductive when you are not, but your body is responding as though you are. 

Unfortunately, our emotions sometimes throw us so out of whack that we need to give our internal thermostat a little help to get our system back into balance. Now that you’ve made it through the science lesson, how can you turn this information into something you can actually use when you are in a highly dysregulated state? 

Use breathing exercises to regulate your nervous system

There are two main categories of techniques we can use; those that focus on our breath and those that focus on our bodies. Breathing exercises such as 4-4-8 breathing can help restore the oxygen balance in our bloodstream, thereby decreasing such symptoms as the dizziness and shortness of breath that can come with anxiety, as well as helping us think more clearly and feel calmer. 

The 4-4-8 breathing exercise involves taking in deep belly breaths through your nose to the count of 4, holding that breath for 4 counts, then releasing it forcefully (like you’re blowing out candles) for 8 counts. You’ll need to do that several times, or until you start to feel calmer.  

Body techniques for regulating your nervous system

Other techniques are more focused on the body, like dunking your face in a basin of cold water and keeping it submerged for 30 seconds. 

Another entails taking in a deep belly breath (are you sensing a theme here?) and blowing that air out forcefully through puckered lips, sort of like you are mimicking blowing raspberries. 

Actions like these activate a nerve that is linked to helping return the body to the calmer baseline state supported by the parasympathetic nervous system. 

Add activities to your schedule that combine breathing and movement 

Those who frequently struggle with regulating themselves may want to consider adding activities that combine attention to the breath with movement as part of an overall lifestyle that supports a well-regulated nervous system. 

Some examples include yoga, Tai Chi, and Qigong. Tai Chi and Qigong combine fluid movements with a focus on the breath; both emphasize a meditative approach and may feel more accessible than the complex poses that can make yoga challenging for some. 

Regulating Your Nervous System_TaiChi

Reach out to a qualified mental health professional 

You don’t necessarily need special training to learn to regulate your nervous system, but if you find yourself often struggling to do so despite your best efforts, it may be time to consult with a qualified mental health professional. You CAN do something to improve how you feel and how you function. 

If you are struggling with regulating your nervous system, it’s important to get the help you need from a qualified mental health provider. Family Counseling Service is here to help. Give us a call at 630-844-2662 or contact us online to schedule individual therapy and give yourself permission to take care of yourself.