As students, we often overlook the importance of taking care of our nervous systems and we often abuse them without realizing it. We may care more about submitting assignments and exams after assignments and exams, for most of which we often studied late at night because we procrastinated. We rush to catch the bus, take shots of coffee and energy drinks the day after an exam to tackle even more essays and studies, and end up collapsed in our chairs in class, taking doomscrolling as resting. These behaviours are sadly too normalised and it is harming us in the long-run. They can become a self-perpetuating cycle of a dysregulated nervous system and burn-outs that can lead to mental health issues (anxiety, constant irritability, insomnia, constant fatigue, mood swings, and so on).
We all have a nervous system, and based on some research and personal experiences as a neurodivergent person struggling with mental illness, I’ve put together a simple and straightforward guide on how to regulate one’s nervous system.
1. First Things First: Master the Basics
First of all, we need a good baseline: sleep well, eat well, exercise as much as you can. Of course, don’t forget to take your vitamins and hydrate yourself plenty, especially when the time zone of the sun will decrease more and more as autumn and winter arrive. Adding up all the assignments and an average student’s time management (which is often negative), some days can be hard, but take care of yourself as much as you can. Not getting at least 7-8 hours of sleep will very likely lead to a rough day.
Next, be a jack of all trades. You don’t necessarily need to perform and have the most optimized day ever. You don’t need to go to the gym everyday and only eat healthy meals, just taking a daily walk and eating some fruits and veggies along with your burger is good.
Also, don’t grab your phone first thing in the morning. Open your curtains first instead. Drink some water before checking your messages. And at night, don’t make your phone the last thing you will see before falling asleep. It doesn’t let your body rewind and settle down from all the stress you’ve gone through during the day. Instead, do something relaxing like reading, journaling, or crocheting and dim the light 1 hour before going to bed. Making your body consistently nourished and supported will give you back the strength and stamina to survive another semester. It is worth it.
Moreover, having a healthy lifestyle takes care of your mental health as well. The nervous system and mental health are deeply intertwined. People with generalized anxiety, PTSD/CPTSD, OCD, panic disorders, or any other mental disorders are more prone to have dysregulated nervous systems, which worsens the symptoms of their disorders. If you ever feel that it is too hard to manage alone, don’t hesitate to reach out for professional support. There are people here for you and asking for help isn’t something embarrassing or weak. On the contrary, it is one of the bravest things someone can do.
Personally, I need to have a predictable routine. Per example, in the evening, I only have my salt lamp and an owl lamp turned on. My essential oil diffuser is sometimes turned on and my devices are charged outside of my room. When I feel like I’m overwhelmed, I’ll listen to specific audio frequencies (Hz) which really help me. I don’t know if it’s the placebo effect, but either way, it works. I recommend listening to Sleeping Vibrations on Youtube.
2. Be Aware of Yourself
Self-awareness means paying attention to your body at any time during the day–for example, tracking your stress/fatigue level–and the fluctuation of your moods. Being able to recognize your internal body signals–also called interoception–allows you to bring yourself into a calmer baseline and avoid, for example, being stuck on high alert for too long. It is not something I naturally do, so tracking my moods with Finch–the best self-care app in my opinion–and identifying my emotions is my first step to learn how to self-regulate.
There is something called the window of tolerance, a concept model created by Dr. Dan Siegel. In short, the window of tolerance is when you feel the best (the optimal zone). When you are dysregulated, your stress levels are either too high (hyperarousal) or too low (hypoarousal). I’ll offer you some techniques accordingly to which zone you can find yourself in to balance it back to your window of tolerance:
If you find yourself anxious, restless, overwhelmed, cannot slow down (hyperarousal):
- Try some breathing exercises; lengthen your exhale, making pauses of 4 seconds between your respirations
- If you are at home, you can take a warm bath or shower
- Shake yourself; including arms and head like crazy to release all the stress tensions (the way you may have seen animals do)
- Scream into a pillow
- Push against a wall as hard as you can
- If you have too much energy: go work out, exercise, run (I take that opportunity to clean my bedroom)
- Hug yourself; you will find it surprisingly comforting
- Listen to a calm playlist or relaxing frequencies (I listen to any Hz audios)
- Stretch (e.g: shoulder roll, even for 1 minute)
- Sleep
- Self-care
On the opposite, If you ever find yourself stuck, depressed, numb, ruminating (hypoarousal):
- Breathing exercises work anytime; try humming on exhale
- Do something stimulant; eat something spicy, sour, crunchy to bring your senses back
- Try aromatherapy
- Take a cold shower
- Listen to upbeat music
- Go outside; take in some fresh air
- You can always hug yourself and rest, too
I’ve only included some examples of techniques here. There are many more, as long as you are creative. The techniques also vary depending on your level of energy, availability and motivation. You are the one who knows what works best for you, so feel free to create a list for your own techniques when you don’t feel okay. Some of my all-time favorites are: connecting with nature (natural recharging and reset), doing karaoke (when I’m restless), listening to breakcore, journaling, and watching light-hearted cartoons. These really comfort me a lot when I’m in a low mood. Also, don’t forget to spend time with loved ones when you need to. It is important to have a consistent supportive environment.
3. Do Things Mindfully
Personally, doomscrolling really saturates my brain and makes me prone to dissociation. I tend to be overwhelmed, so I need to focus on specific tasks to not let myself wander. I like to concentrate on the taste of my food and take deep breaths when I’m outside to recycle my lungs with fresh air. Recently, I started painting and I like it. It is important to cling yourself to hobbies and actually put your soul into something precise with mindfullness. Watch a movie with all your attention. Spend quality time with your loved ones. Learn to actually rest and let yourself rest (don’t ever feel guilty to rest, ever). Be present and connected. Let’s love soulmaxxing.
Go detox from your phone. You have a life to live!
Bonus: Sync Your Life with your Menstrual Cycle
For the baddies, track your cycle if you don’t do it yet. You can just install whatever tracking app for it or you can even track it manually as long as it does the job and you know in which phase you are in. Sadly, women are more vulnerable to nervous system dysregulation due to hormonal fluctuations and many other factors. By knowing your body, you can optimize your phase and make your life lighter. Adjusting your general schedule to your cycle allows you to maximize its benefits rather than suffering from it. Some people have even described the four phases as the four inner seasons, each one with their own strengths and challenges, which is quite fitting.
P.S: Everyone is different and may not have the same experiences. These are not universal facts. What is most important is to listen to your own body and notice your own patterns.
1. Menstrual phase (winter)
- Lower energy
- Focus more on iron-food rich (spinach, beans, lentils)
- Use heat if it helps with cramps
- Prioritize extra rest care and sleep
- Take it easy and be gentle with yourself
2. Follicular phase (spring)
- Start fresh
- High energy and creativity
- Focus on lean protein, healthy fats, fruits and vegetables, high fiber carbohydrates like oats and sweet potatoes
- Ideal time to work out, start new projects, planning and trying something new
3. Ovulatory phase (summer)
- High energy
- Continue focusing on balanced meals: protein, non-starchy vegetables, healthy fats, complex and high fiber carbs
- Ideal for social events, group projects, trying something outside of your comfort zone
4. Luteal phase (autumn)
- Time to slow down and to not push yourself to your limits
- Notice cravings and changes in appetite
- Focus on calcium, iron, magnesium, protein, healthy fats, complex carbohydrates
- Focus on finishing task, organize
- The week before the menstrual phase is generally considered one of the roughest part of the cycle
I’ve only listed the basics but there is more information to learn and I recommend looking into it, it’s really interesting and useful.
Let’s thrive this semester˚.⋆꒰১ ໒꒱⋆.˚
Take care!
Author: Melissa Wu; Editors: Mia Bouchard and Arielle Guay; Picture: https://www.instagram.com/p/DbS-fmZobif/
Sources:
Neurodivergant Insights. Up and Down Regulation: Practical Tools to Support Your Nervous System. (2023). https://neurodivergentinsights.com/up-and-down-regulation/
Scrubbingin. Cycle syncing: Choosing food and diet for hormonal balance. (2024). https://www.bswhealth.com/blog/cycle-syncing-choosing-food-and-diet-for-hormonal-balance
