The Gift of a Healthy Nervous System
There has been a lot of buzz lately about a nervous system reset. I’ve blogged about that same thing before. But I’m finding the word ‘reset’ a little more difficult these days.
It feels big. Doesn’t it? And the last thing we need right now is to add another big thing to our to-do list.
It could be the ‘re’ in reset that feels overwhelming. ‘Re’ suggests going back… returning to an original state. And sometimes, that can feel like a long road. Especially if getting back there feels impossible or far away.
Also, what if your ‘original state’ wasn’t a place you want to return to? For many people, early patterns were shaped under stress or trauma. Going back may not feel like a place we want to return to.
How about the word ‘adjust’? I really like that one.
In fact, when I begin a meditation session, I love it if I’m asked, “Are there any adjustments you can make to be even 1% more comfortable?”
That question makes me pay attention, first of all. Is there something I can do? A minor adjustment that will make a major difference?
Our nervous system may need the same kind of caring question. As we begin - close your eyes, take a breath, and ask yourself, “Is there anything I can do right now to make myself even 1% more comfortable in my body?”
Ideas for a Nervous System Adjustment
A gift is something given freely, without expecting anything in return.
And our nervous system could use that kind of generosity. It spends so much time tracking and tending to the world around us that it can become overworked. It can be like a busy mom over the holidays, racing around taking care of everything, to the point of exhaustion.
Let’s focus on small adjustments for big impact; gifts that will help your nervous system settle. Things like drinking water, taking deep breaths, getting a good night’s sleep, and managing the excess sugar so our system has time to process it.
Although there may be no expectation of a big reset, perhaps you can find harmony with your nervous system, even over the holidays.
Harmony within the nervous system is a win-win.
It feels like we’ve been saying “I’ll work on my self-care when things are less crazy” for several years now. And yet, year after year, we continue on without fully recovering from the stress of the previous year.
We’re still getting up every day, doing what we need to do, but it can be easier to peak into anxiety or plummet into depression.
Rather than asking our nervous system to ‘reset’ or take on more, can we give it the gift of space to heal itself?
Grounding through the Holidays
There are small things we can do to take our foot off the gas and allow our system to get back to a more restorative pace. What could that look like in December?
Each day, try to focus on the basics:
Fill up a water bottle in the morning and carry it with you. Take small sips through the day.
Every time you go to the bathroom, take 3 deep breaths. (The more you drink, the more opportunities to do breath work.)
Focus on one meal or snack that feels healthy (e.g. protein for breakfast, veggies & hummus mid-afternoon, a salad with dinner).
Listen to some meditation music or a visualization when going to bed rather than scrolling on your phone.
These basics will give you the foundation for good health: hydration, breathing, nutrition, and sleep.
What a beautiful, healing gift for your nervous system.
A weekly gift to heal your nervous system
Once a week, focus on one area of your health to build strength. Resetting feels like you need to bounce back. Resilience is about finding restoration for your nervous system through small, intentional activities.
For the next 4 weeks, what can you do to heal your nervous system before the new year?
Week 1: Breathing in Nature
Whether it is warm or cold outside, go out in nature. Just for 5 minutes. It can be in your backyard or a local park. If you dare, take off your shoes and stand in the grass.
Take 3 breaths - at your own pace, noticing how it feels to breathe the outside air. Then, pull your shoulders back and down, palms facing out, close your eyes - take a deep breath, hold, let it go slowly.
While your eyes are still closed, listen. What do you hear? What do you smell? How does your body feel in the crisp air?
Open your eyes, what do you see? Smile. Say thank you in your heart for the experience.
Week 2: Random Act of Kindness
You may have someone in mind you’d like to show gratitude for, or you may want to show kindness to a perfect stranger.
If you have someone in mind, buy a little something that is personal - a gift card for a coffee to their favourite spot, their favourite chocolate bar, a holiday card with a special note. Something that will help the receiver feel seen and valued. You may include your name, or you may choose to keep it secret.
If you can’t think of someone, pick a stranger. It could be paying for their drink in line or allowing someone to take the good parking spot you found at the mall.
Simple acts of kindness through a harried season serve as a reminder that we care about the people around us.
Week 3: Tea Time
There is a calming process that can happen with making a cup of tea.
If you’re a tea or coffee drinker, you may be on autopilot in the process. This week, take an afternoon or an evening and dedicate 5 minutes to making a cup of tea.
As the water is boiling, breathe. Focusing on our breath is always a way of shifting our focus to the present moment.
Notice any thoughts that are creeping in and exhale them with your breath. It’s a short time, so your thoughts can wait.
Pour the water over the tea bag or loose leaves. Let it steep. Watch the water turn colour. Pour the tea into a mug and add milk, sugar, or honey, if you want.
Find a quiet, comfortable spot. Stay as long as you like.
If you have more than 5 minutes, add some soft ambient music to the background of your experience. Smell the tea, take a sip, close your eyes.
If you are a tea person, try a new tea for the ritual. Something that lets your nervous system know you are trying something different and new things can be safe.
Look out the window, pet a furry friend. Slowing down gives you time to engage with your 5 senses.
Week 4: Art of Listening
Being good at listening is a skill we can cultivate.
As hard as it is to learn active listening with others, it can be even more challenging to listen to ourselves.
Pull out a journal or a piece of paper and write on the top - Listening to my Inner Voice.
Set a timer for 3 minutes and begin by writing the following: When I listen to my inner voice, I notice…
Continue to write until the timer goes off. You may write, “I don’t know (what to write, or what I think, or how to listen).” It doesn’t matter, just don’t stop writing.
This is a ‘stream of consciousness’ exercise where you are getting out of your head and letting other parts of you talk so you can listen.
Spend an additional 2 minutes reading what you wrote and making any additional notes on the writing or the process.
Time for yourself is restorative. We’ve been conditioned to be productive, but it’s okay to breathe. Take time for yourself each week this month to heal your nervous system and be ready for the New Year.
Happy Holidays!