Self-regulation means finding ways to get your body to a comfortable and balanced place. It's about helping your body feel safe and satisfied, whether through meeting basic needs like eating, drinking, and sleeping, or regulating emotions such as anxiety and depression.
The Nervous System and Self-Regulation
The nervous system plays a huge role in both our physical and emotional experiences. It affects everything from our mood and heart rate to our digestion and immune system 1. Learning how to regulate the nervous system can boost your mood, improve immune responses, and generally improve your quality of life.
How Can I Self-Regulate?
- Breathe.
When anxious or scared, our breathing often changes—either by holding our breath or hyperventilating. Deep breathing ensures we get the oxygen our brain needs to make responsive decisions instead of reactive ones. - Yoga.
Certain poses, such as child’s pose or tree pose, help calm the nerves and tie breath to movement. Yoga helps us feel more in control of our bodies, especially when we feel overwhelmed. - Mindfulness and Meditation.
These practices have been shown to reduce stress, anxiety, and depression. Explore various types of meditation to find one that suits you 2. - Connect with Others.
According to Dr. Perry and Oprah Winfrey in What Happened to You?, positive interactions—whether through work, worship, or fun—help us feel more regulated. Relational regulation also reduces reliance on unhealthy coping mechanisms such as overeating or substance use 3.
What Are Some Ways to Reduce Anxiety?
- Acknowledge It.
Recognize and name your anxiety. Denying its presence may worsen it. Acknowledging your anxiety helps give it the attention it needs. - Practice Breathing Techniques.
Use breathing exercises before you become dysregulated. This helps prevent heightened anxiety, allowing you to respond rather than react. - Gather Information.
Anxiety often stems from the unknown. Gathering more information about what’s causing your anxiety can help reduce it.
References
- Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
- Mindfulness meditation: A research-proven way to reduce stress. (2021). Retrieved 26 July 2021, from https://www.apa.org/topics/mindfulness/meditation
- Perry, B. and Winfrey, O. (2021). What Happened to You? New York, NY: Flatiron Books.
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