Regulating experiences to invite into your day (when the last thing you want is more on your "to do" list)
Semi-effortless ways (informed by neuroscience and personal experience) to sprinkle in more joy, wonder, and peace throughout your day
But first I gotta wonder…
When did nervous system regulation become such a dysregulating thing???????!!!!?
And when did it become something extra to just add to the ever-growing list of things to “optimize” our modern lives?
Here’s your permission to completely let go of the idea that the ways you regulate your nervous system need to be done perfectly just right in order to have any sort of benefit or impact on your wellbeing. Let’s all collectively be done with this.
And because the last thing I want to do is add more to your to-do list…scroll down for a screenshot-able list of simple things to sprinkle throughout your day and week.
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Here’s my favorite simple regulating experiences to invite into the day
For when you’re overwhelmed:
turn off the lights, get outside into nature and natural light sources
sing or hum whatever you want
change your temperature (cold rag to your neck if you’re hot, warm blanket, drink, or hot water bottle when you’re cold or numb)
For when you had too much screen time:
stand up straight, eyes closed (that’s it… trust me it works!)
rest with an eye mask or put your clean hands over your eyes
go outside and let your eyes “space out” into the distance
These are literal life-savers for my tired web designing eyes!
For when you’ve been sitting/concentrating/working for too long without a break:
get up and dance around
shake out your hands/arms/feet/legs
eat something crunchy (popcorn!!!! my personal regulating crunch of choice)
For when you’re legitimately angry but trying to hold it together and be “professional”:
do push-ups against a wall (in a bathroom stall is a good option if you’re in public, of course wash your hands afterwards ha)
stomp your feet around
squeeze your hands as hard as you can and then release
⇢ these are also very effective for those times when the boundaries you don’t have confidence to say out loud yet are crossed for the xxth time or when you agreed to something and you know immediately afterwards you really shouldn’t have
Related post(s) on the science and art of regulation:
How do you like to relax, unwind, regulate? Are any of these gentle ways speaking to you right now! Reflect privately or let me know in the comments:
And as always, thank you for being here, and for choosing depth and slowness in a sometimes fast-paced world.
Sending lots of love,
Katie is an occupational therapist, nervous system specialist, entrepreneur, and web designer helping highly sensitive aspiring entrepreneurs feel safe being seen online and build aligned, embodied business success.
I was just eating popcorn, LOL.