Tag: Regulation tips

HOW TO REDUCE HYPOAROUSAL (when you have gone into freeze and dissociation) Look around the room and notice: 5 things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste OTHER IDEAS: Movement like dancing Rocking motion Eating crunchy food Smelling strong smells The idea is to stimulate all the senses and get back into your body

How to Reduce Hypoarousal

September 7, 2022

When we are in hypoarousal, we have started to numb and dissociate.  To help yourself when you are on this end of the spectrum, you need to stimulate the senses and get back into your body. One way to do …

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How to Regulate your Nervous System BELLY BREATHING – Take three deep breathes into your belly, long and slow, lasting about 3 seconds on both the inhalation and exhalation. SCREEN BREAK – Our nervous system becomes overstimulated with media and multitasking. Take regular breaks from screens, perhaps for 2 hours per day and one hour before sleep. MINDFULNESS – Bring your whole self into the present moment. Notice what you can hear, see, smell, taste and feel. AFFIRMATION – Repeat to yourself, “I am happy, I am healthy, I have everything I need” three or more times. INNER CHILD – Take time to connect with your Inner Child and talk to them. Find out how they are and what they need to feel safe and calm. NATURE AND SUNSHINE – Nature is a natural regulator, go somewhere in nature and notice everything around you, the colours, sounds, and feelings. Imagine you can begin to breathe with nature in this place—breath in the serotonin-producing sunshine. CO-REGULATION – Regulating your nervous system with someone else. You can do this by sharing with someone you love and enjoying something together. MAKE TIME FOR JOY – Do something you love; gardening, baking, painting, reading, singing or dancing. This tells your nervous system that you are safe.

How to Regulate your Nervous System

March 16, 2021

Adults who have experienced trauma at an early age are prone to experiencing dysregulation of the nervous system, especially when stressed. Dysregulation is known to be linked to depression, addiction, anxiety and emotional outbursts.⁣ The good news is that we …

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