4 ways to resource your nervous system…
Our nervous system is constantly working. It is constantly trying to keep us safe. It is constantly trying to keep us balanced. Whenever we encounter stressful situations, people or environments, our nervous system starts to bring our stress responses online.
We are all unique and the way our stress responses show up for us are also unique. This is where resourcing comes in. When our nervous system is resourced, we are able to respond to stress in healthier ways. Having a resourced nervous system can help us to make better choices when we are faced with stressful situations.
If stress has you:
- reaching for sugary snacks;
- craving alcohol;
- numbing out by doom-scrolling on your phone; or
- taking out your emotions on those around you,
It may be time to start thinking about resourcing your nervous system.
Below are 4 ways to resource your nervous system which will help you to reduce stress, build-long term resilience and improve the health of your nervous system.
1. Somatic activity - using your body to regulate
Body based (somatic) activities can help you to shift out of stress and move into a state of ease.
Try the following activities:
Orienting - look around you and name 5 things that you can see. This signals to your brain that you are safe.
Self-Touch - gently stroking your belly or rubbing your arms activates a sense of comfort and safety.
Grounding - press your feet firmly into the ground and take slow, deep breaths to anchor yourself in the present. Try doing this outside on grass for extra benefit!
Extra tip: When you find an activity that works for you, commit to using it for a few minutes each day so you can fully incorporate it into life.
2. Creating a supportive environment
Environment is everything. Your surroundings have a significant impact on your nervous system. Making simple changes to your environment can help create a sense of safety and calm.
Here are a few changes you can make to your environment:
Adjust the lighting in your rooms - try to use warm tones and soft lighting instead of harsh fluorescent lights.
Bring nature into your environment - nurturing houseplants, opening windows and letting in fresh air, or playing nature sounds can all bring a sense of calm to your environment.
Use textures that feel good - think soft blankets, and cosy clothing in materials that make you feel comforted.
Reduce the amount of noise you are exposed to - we can’t always control this but using noise-canceling headphones or calming music can promote a more relaxing environment.
Extra tip: Make small changes to your space and notice how they affect your mood, making adjustments and further changes if necessary.
3. Connecting with others
Feeling safe with others is important for our nervous system. We are all wired for connection, and having the right people around us can improve attunement of our vagus nerve.
How to improve attunement:
Spend time with people who help you to feel calm, and supported. This doesn’t have to be for extended periods of time, even short catch-ups or check-ins can help.
Hugging a loved one, or being hugged can help promote connection and help you to feel safe.
Sometimes we can’t be in-person with others. Listening to a soothing voice, or listening to a supportive voicemail can help create the connection to help you feel safe.
Extra tip: Surround yourself with people who make you feel safe, seen, and supported.
4. Building Inner Safety
Having a sense of safety helps our nervous system to feel calm. Being able to manage our emotions helps us to create that inner safety and stability.
Create inner safety by:
Recalling a time when you felt safe or at ease. This could be a happy memory, a peaceful place, or a comforting person.
Practicing self-compassion. Notice how you speak to yourself when you feel overwhelmed. Is it with compassion or self-criticism? Try to change the language you use in relation to yourself when life feels challenging.
Extra tip: When resourcing in this way, it is important to notice what is going on in your body. This helps to anchor in feelings of safety.
Do you already use some of these resources?
Which of these ideas feel most supportive for you?
How can you integrate these into your daily life?
Learning how to resource ourselves is the first step in healing and building a more resilient nervous system. This in turn will help you to experience stress and manage stress in a different way.
You will be able to make better, healthier choices in how you respond to stressful challenges in life.
If you would like to learn how to resource yourself so that you can start to live a less stressful, and more balanced life, please reach out to me to find out how I can support you.
Much love,
Harmesch x