Turn the CNS Down or Up
Some people respond to stress with hyper-arousal. We feel jacked up, panicky, hyper, racing heart, and need to calm down. Down regulation.
Some people respond to stress with hypo-arousal. We feel a low ‘numb’ state, want to retreat to bed, ‘bed rot and scroll’, fatigued, foggy, daytime sleep, and need to energize ourself. Up regulation
In the in-between, we need to tune the nervous system daily, throughout the day, with little ‘snacks’ of CNS regulation so we respond appropriately to stress and not under or over react.
Here are different techniques that people find useful. Be curious, tune in, and discover what works for you.
Down Regulation
Meditations – seated and walking
A client favorite.
A client favorite.
Walking meditations. Listen with head phones, head out the door for a walk.
Cold exposure – Some people’s nervous systems get hot, over-heated, with elevated heart rate, and sweating when they are stressed or anxious. Panic. The following are things clients have found helpful: Sipping cold water, cool wash cloth or ice pack on the face or the back of the neck, sucking on crushed ice or a Popsicle, hand cupping cold water on the face, going outside into cold weather with limited clothing
-Panicky and it won’t stop, cold shower or bath.-
Heat exposure – Some people’s nervous systems get chilled, cold fingers or toes, a freezing sensation as if they can’t move, ‘pins and needles’ in the extremities, difficulty getting a deep breath, a sick or nauseous or tight feeling in the gut. Clients have found the following to be helpful: sipping a warm drink, wrapping in a blanket, shawl, or sweater. Soaking the feet in warm water. Running the hands under warm water, taking in some sun on the face. Placing a hot pack on the abdomen.
Weight – Many clients share their surprise of how comforting and grounding a weighted blanket is when they feel anxious. Fold a quilt or blanket in half and put it over you. Pile pillows on top of you. Or invest in a weighted blanket.
Experiment with smells. Scents known to calm the nervous system include lavender, cedar, rose, and bergamot.
Up Regulation (do anything except lay down)
Shake/Jump – A short but intense burst of exercise can reset the CNS when we have over reacted to something and unintentionally signaled our CNS to react. Jumping rope for a minute, jumping jacks or on a mini trampoline, shaking, or dancing can all be useful in energizing the body and creating a kind of re set.
Dance Party – listen to your favorite dance jams and get down.
Hydrate – dehydration causes fatigue, brain foggy, and depressive type symptoms. The brain is 80% water. Drink up.
Caffiene – take in some caffeinated tea or coffee.
