Over the past couple of years, I have been very intentional about working on a nervous system reset. Many of you have asked if I could share a little bit about that. I am always happy to share things I have found helpful. I want to preface this by saying I am no expert and none of this is medical advice. We all walk through this world with vastly different experiences and perceptions. My journey has included a great deal of loss and grief. For me, that loss and grief often lead to me being stuck in fight or flight mode. I held, and still hold at times, an unhealthy fear of the next loss.
Fight or flight mode is not necessarily bad. In fact, it is exactly what protects us being that it is an automatic survival reaction. Having said that, a well regulated nervous system can switch to rest and restoration to restore balance. There was no question my inability to do that was causing physical symptoms, most of which were rooted in inflammation.
Today I am sharing a list of things that have been tremendously helpful. I feel like a different person. While I am very much a work in progress, I see how much my health has shifted and it is so encouraging. I never want these suggestions to feel overwhelming (that defeats the purpose). Rather, think of this as a menu from which to try one or two things that resonate. I certainly don’t do all of this every day, but over the course of two years I have shifted many aspects of my daily routine. Someone asked me if it was hard to do, and I have to say that this all becomes second nature when you feel so much more centered and grounded. The routines become a familiar and welcome part of feeling strong and healthy.
*I realize many of these things have become easier to do now that my children are older and more independent.
BLOOD SUGAR BALANCE
First and foremost I learned to balance my blood sugar. I do that by always combining protein, fat and carbohydrates with every snack or meal. It takes a bit of getting used to but it’s transformative. My friend Cara Clark was paramount in teaching me this (love her cookbook). I also eat within an hour of waking up and eat every 3-4 hours. It’s been the thing that has moved the needle most. Walking after meals is also a fantastic way to reduce insulin and help balance blood sugar. Even 2-10 minutes after each meal. If you can’t get outside a walking pad is wonderful.
WALKING
Walking and more walking. I have not missed a morning walk (after breakfast) in two years. I LOVE my walking pad. I find that it’s easier to hop on that because I can still be in jammies. Of course I enjoy walking outside, too, but there are no excuses with a walking pad. Mine was under $200 and the best money I’ve ever spent (currently on sale). My morning walk instantly boosts my mood, too. My minimum goal is 20 minutes but I often try to hit 4K steps. That sets me up for easily reaching 8-10k for the day. If you are new to this practice, a 15-20 minute morning walk is transformative.
MORNING SUNSHINE
As soon as I wake up, I throw on sweats and sit on my front porch for 10 minutes. Morning sunlight in the eyes signals the brain to reduce melatonin. It then triggers it 14 hours later which helps regulate the circadian rhythm. I never take my phone and just enjoy the crisp fresh air and birds chirping. Did you know birds chirping lowers cortisol and allows our nervous system to switch to rest and digest? Natural medicine! This lends itself to going to bed and waking up at the same time 7 days of week. I have so much more energy when my sleep schedule is consistent. *very much aware that is difficult depending on your stage of life.
THE HATCH
I mention The Hatch because I love it but you certainly don’t need it. It’s a bit pricey. It’s an alarm clock that wakes you up with light that mimics the sun. I have mine set to the sound of birds chirping. I highly recommend using something other than your phone to wake you up. It’s a game changer.
GOODNIGHT PHONE
Speaking of my phone, I put mine in my bathroom an hour before I go to bed. Yes, if there is an emergency with one of my children, it will ring. But I purposely unplug from the scrolling and texts. Turns out I don’t miss it at all. And I no longer hear the annoying alarm because of The Hatch. I also don’t grab my phone until I’ve been outside for sunshine and unloaded the dishwasher (you would be surprised what accomplishing just one task early in the morning can do for the nervous system).
DEEP BREATHING
Please don’t underestimate the power of breath work. We could do an entire post on this. The quickest way to reset your nervous system is through a series of deep breaths. I typically breathe in for 4, hold for 4, and breathe out for 8 (again, no expert). I do this before every meal (improves digestion) and before bed at night. I also do it in the car and anytime it pops into my mind. It can really help if you are headed into a stressful situation and the more it becomes a habit, the more your body responds well to it.
SLOWING DOWN
I will never forget when we were moving in CA from one house to another. Ryan and I decided not to get movers and do it ourselves. Big mistake. Huge. But in any event, we were really behind and our garage was still full. My dad saw me working and said, “Slow down. You’re being frenetic.” My dad was wonderful and the most supportive man in my world. At the time I was offended but it stuck with me. He was right. Here’s the thing, moving quickly and with a sense of urgency isn’t a great trait. Turns out the brain has no idea if you are being chased by a bear or trying to pack a box quickly. It triggers the same fight or flight response. To all of the multitaskers out there racing through things, I am taking to you (and myself).
I have made a concerted effort to slow way down. It’s not easy for me as I tend to procrastinate because I know I am efficient. But I’ve learned that slowing down to unload the dishwasher or pick up the house doesn’t cost you more time. It just saves your nervous system. You know the driver on the freeway who is speeding and cutting in and out of lanes during traffic? The same guy that exits at the same time you do? He didn’t save himself any time but his frenetic behavior cost him his health. There is beauty in slowing down and moving at a more peaceful pace. Try it and see what you think.
ONE THING AT A TIME
Along the same lines, I was once told by a very wise man that multi-tasking was not a gift (more on that here). It actually robs you of so much joy. If you are making dinner, just focus on making dinner. If you are talking with a friend, just engage in the conversation. The idea that we should be proud of accomplishing ten things at once needs to be eradicated. It only puts us into fight or flight mode. One task at a time. That is the advice I give my children when they are stressed or have to much to do. Make the list and the tackle one thing at time. It’s actually quite liberating and so much more enjoyable to only think about what you are doing at that time. For me, it’s very much a learned behavior. And doing that allows the body to be in rest and restore mode.
QUALITY OVER QUANTITY
Protect your peace. Choose who you let into your world. I know this isn’t always easy but I think with age, it becomes much more automatic. I am extremely protective over our time and space. For me, one on one time is everything. I much prefer a lunch date with one friend where we can dive deep over a, “I’m good, how are you?” large group event. Quality over quantity all day long. Likewise, quality time with my husband is so important to me. If you have been here for any length of time, you now that date nights are non-negotiable for us. We relish that time together. Find what works for you. Maybe the large groups fill you up. Do more of that. Know yourself and honor that. Lean into what protects your peace and you’ll see the world shift and change.
I hope this is helpful. While I am very much a work in progress, I have seen such a shift in my health and I know that nervous system regulation has played a very important role.
