The idea behind self-care comes from a movement that aims to bring awareness to our productivity-focused culture, which often causes us to lose focus on our overall health. Burnout, nervous system dysregulation, mental health, and dopamine detoxes are common phrases in our American lexicon as of late. That being said, it’s understandable that the self-care movement has sprung up, almost out of necessity, to course correct the collective exasperation we’re each facing in some capacity. The benefit of this awareness is that we now have a variety of research and tactics to overcome a dysregulated nervous system, the root of many physical ailments and mental health woes. Let’s cover four ways to use self-care to combat nervous system dysregulation, but first, let’s define it.
What is Nervous System Dysregulation?
Your most basic bodily functions are carried out by your autonomic nervous system. Routine functions like digestion, breathing, and responding to external stimuli. Within the autonomic nervous system, there are three subdivisions of function: the sympathetic nervous system, the parasympathetic nervous system, and the enteric nervous system.
Think about the sympathetic and parasympathetic nervous system like the game, tug of war. Your sympathetic nervous system gets you ready for “fight-or-flight”, an activation in times of stress or danger that causes a heightened physical response to prepare you. This is what made you run from the tiger back in our caveman days. Conversely, the parasympathetic nervous system is responsible for the “rest-and-digest” processes, the recovery part after a heightened response. The enteric nervous system is responsible for regulating digestion.
Remember that bit about the tiger? In our modern age, we’re no longer faced with the threat of four-legged predators, yet our bodies interpret the stress we’re facing in the same way. Interestingly enough, we’re realizing just how many of us live in this constant sympathetic state, lacking the balance from the parasympathetic nervous system response to even us out. This imbalance is causing our autonomic nervous system to fire on all cylinders most of the day, most of our lives, leading to chronic health issues, digestive issues, mental health decline, and cognitive disruption, amongst other things.¹
As mentioned before, awareness is key. If you feel like you have been suffering from nervous system dysregulation or chronic stress, we have some tips to regulate your nervous system and get your overall health back on track.
Four Self-Care Tips for Regulating Your Nervous System
1. Essential Habits for a Health Reset
It’s time to get back to basics and evaluate your diet, hydration levels, movement, and how much room you’re leaving for play. Start by focusing on a whole food diet comprised of fruits and vegetables in their natural form, not as a processed substitute. Add an extra vegetable to each of your meals instead of thinking about removing foods from your diet.
Be mindful of your water intake. Even if you’re in an office all day, your body is using water, and it needs to be replenished; we’re made of 70% water after all.
With that, don’t forget to get movement in daily. Find an activity you like to do, whether that’s going for a walk, attending a yoga class, swimming, biking, going to the gym, or lifting weights at home. Exercise is another way to help tone your vagus nerve, strengthening the relationship between your mind and gut. Even 20 minutes regularly can make a difference in your overall physical health.
2. Enjoy Nature to Recenter Yourself
Studies show that as little as five minutes in nature can regulate the sympathetic nervous system.² We humans like to think we’re separate from nature, but the truth is, we are nature. We’re just as much a part of nature as trees, insects, animals, marine life, moss, and any other living being.
This separation has undoubtedly led to more stress, neglecting the much-needed slowness that nature begets. A short walk, a 5-minute meditation session outside, or even time spent under the shade of a tree, can provide a grounded sensation, recentering your nervous system. You don’t have to spend an entire weekend camping or a day at the beach to feel the benefits nature can provide. If you want to devote more time to enjoying nature, we can habit-stack with the previous tip by exercising in nature. Enjoy your walk or yoga routine outside. Go to the park with friends in the evening.
If you want to be specific, a 2021 study found that 20-to-90-minute sessions in nature were most beneficial for mental health, with gardening, nature-based therapy, and exercise in green spaces being the most effective for adults.³ You could even start growing your own fruits and vegetables, contributing to your whole food diet from the previous tip. How involved you are is up to you; you only need five minutes. Set a reminder or calendar notification for a certain time every day where you could fit five minutes of nature into your day.
3. Stimulate the Vagus Nerve
The vagus nerve is a critical component of your nervous system, with far-reaching effects on both physical and mental health. Its role in regulating heart rate, digestion, inflammation, and mood makes it a key player in maintaining overall well-being. Stimulating the vagus nerve directly is another way to regulate the nervous system. This sounds invasive, but thankfully, there are various non-invasive ways to stimulate the vagus nerve. The vagus nerve is responsible for controlling the muscles in the larynx, which houses the vocal cords. Singing and even laughing are natural ways to stimulate the vagus nerve, bringing nearly instant relaxation if done long enough. Remember, the key is long enough.
While patience is a virtue, we’re focusing on prioritizing self-care without shifting too much of our lives or schedules. If you want faster vagus nerve stimulation from a proven method, try Truvaga. All it takes is a two-minute session to restore peace, sleep better, and experience calm, drug-free. Truvaga ensures you can reach relaxation and focus all in a smart little device you can take anywhere with you.
4. Making Room for Joy
Lastly, create some room for play. You can habit-stack the previous habits, like going for a bike ride, as your form of fun and exercise. However, you can also see play as spending time with family or friends socially, reading a book, or doing a craft. It all depends on what brings you joy, and again, it doesn’t have to be a lengthy ordeal.
Simple Tips for a Balanced Life
As we continue on in our busy lives, let’s remember not to live in a sympathetic state. Bookmark this for future reference so you can access these tips to help you live a life that is healthier, happier, and more balanced. You owe it to yourself to feel calm, balanced, and in control. Truvaga makes it simple to regulate your nervous system and build a habit that supports your overall well-being. Enhance your self-care journey today.
Sources:
- Cleveland Clinic. (2022, June 15). Autonomic nervous system: What it is, function & disorders. Cleveland Clinic.https://my.clevelandclinic.org/health/body/23273-autonomic-nervous-system
- Howard, A. (2025, May 8). What is nervous system dysregulation? Healthline. https://www.healthline.com/health/anxiety/what-is-nervous-system-dysregulation#management-tips
- Coventry, P. A., Brown, J. V. E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. C. L. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health, 16, Article 100934. https://doi.org/10.1016/j.ssmph.2021.100934
