When it comes to a list of the best techniques for treating a nervous system that is out of balance, there is no one-size-fits-all solution. On the basis of your particular neurological system’s sensitivity and degree of dysregulation, some broad suggestions can be offered.
For instance, lifestyle changes like improved eating habits, consistent exercise, and good sleep hygiene can benefit everyone, but they’re significant for those with high sensitivity levels. Others might gain from body-mind exercises like yoga, meditation, or breathwork.
Others might benefit from visiting a physician and/or taking supplements to assist their nervous system. Ultimately, it’s crucial to try out several strategies and determine which ones are most effective for you.
1. Sleep (7-9 Hours)
A sound night’s sleep is essential for good health. Although most people know how crucial sleep is for overall health and well-being, they may not realize just how important it is. Others experience periodic sleeplessness and night terrors. The body may rejuvenate and restore itself while sleeping. Additionally, the brain uses this time to rid itself of any poisons that may have accumulated throughout the day. You could experience sleep issues, such as difficulty falling asleep or waking up in the middle of the night if your neurological system is dysregulated.
2. Deep Breathing
The oxygenation of the blood and nervous system is aided by deep breathing. Deep breathing is one of the quickest methods to soothe your nervous system. Sit comfortably and practice deep breathing while stretching your chest and abdomen. Exhale fully through your mouth, lengthening the exhalation. Try to focus just on the airflow as it passes through your nose, lungs, and belly and returns via your mouth while doing that. Close your eyes and place a hand on your chest to feel the expansion of your chest if you find it helpful.
Studies have demonstrated that even mild physical activity can benefit the neurological system. You might be able to develop bodily awareness using an embodiment practice. You can also balance dysregulation and reduce stress by moving your body. Find a fun pastime to do and benefit from the endorphin surge it provides.
4. Secure Relationship
When we connect to a loved one who is in a regulated state by touch, breath, or verbal mirroring, we can simultaneously regulate our neural systems. This helps us get out of a dysregulated state. Co-regulation has been shown to have many benefits, including reducing anxiety and improving sleep. When co-regulating with a loved one, we can employ a powerful tool for stress management and health promotion. When we are in a good relationship where we can rely on the other person, we feel safer and less anxious.
5. Yoga, Tai chi, Qi Gong
Traditional exercises proven successful at calming the nervous system include yoga, tai chi, and qi gong. These exercises can be readily introduced into a hectic lifestyle and help to develop calm and harmony inside the body.
As a result, they provide a great approach to lowering stress and enhancing general wellness. You can develop a greater awareness of your feelings with these approaches. You can learn to identify emotions as they arise if you notice the tension in your body. Yoga also promotes good breathing techniques, which helps build the peripheral nervous system.
In conclusion, the ideal strategy to treat a dysregulated nervous system relies on your individual sensitivity and degree of dysregulation. Simple lifestyle changes supporting your regulation can be implemented first, or you can seek a therapist’s assistance.