Your Step-by-step guide to a regulated nervous system

Recognize: What does disregulation feel like in your body? What is triggering this disregulated state? Familiarizing yourself with what it feels to be disregulated will allow you to recognize the signs of it early on. The sooner you notice, the sooner you can tend to yourself and return to a regulated state. Let curiosity be your guide. No judgement. Just inquiry. Remember: Awareness allows presence and presence allows change.
Remove: Once you recognize your state and what is the catalyst for the disregulation, do your best to remove yourself from the stimulus that is triggering you. Lay down in a quiet, dark room for a few minutes. Go outside in the fresh air. Get yourself into a different environment so you aren’t continuing to spiral or escalate. If it’s not possible to entirely remove yourself or the stimulus, do what you can to at least lessen the exposure enough to tend to yourself and your needs in the moment.
Release: In order to return to a state of regulation, you must get the disregulated energy out. You can do this by moving your body- dance, shake, run, lift weights, hike, swim, cry, scream, punch a pillow, etc. Whatever feels like a release to you, do it. Stay connected with how you are feeling throughout the movement, noticing when your body is returning to a more relaxed and regulated state.
Recalibrate: Once the energy has been released, sit quietly with your feet on the ground, gently close your eyes, place one hand on your belly and the other on your chest, BREATHE. Notice the rise and fall of your abdomen. Notice how your body feels when you completely release your breath. Be gentle. Be patient. Give yourself what you need to move from a disregulated to regulated state.
Renew: If you haven’t already, start a meditation practice. Meditation, just like exercise, can change the physique of your brain. During meditation the higher functions of the brain are strengthened while the lower functions of the brain decrease. The communication between your prefrontal cortex and amygdala is also strengthened, allowing the decision-making part of your brain stay online just a little longer even amidst triggering stimulus. This strengthened connection allows you the opportunity to respond instead of react in situations that threaten to take your peace.
This process isn’t linear. Often we bounce around a few different elements of it in order to return to a regulated state. However, it is helpful to have a system to refer to when the decision making part of your brain is being hijacked by emotion and disregulation. Stay present. Stay connected. Stay curious. Show up for yourself in whatever way you need when disregulation begins to arise.

Your Step-by-step guide to a regulated nervous system

A regulated nervous system is your path to authenticity, presence, connection and peace.