How To Build A Resilient
Nervous System
Our bodies weren't meant to stay on constant lookout for danger all day—it's tough on our nervous system!
Let's look at two ways our nervous system can respond when it is in a prolonged heightened state of alertness/fight or flight:
1. An upregulated nervous system
Imagine you are a sailor on a boat, constantly worrying about what could go wrong. Don't you think it would be hard to fully enjoy the adventure? Constant anxiety and fear can drain the sailors, leading to fatigue and illness and jeopardizing the crew's readiness when genuine threats emerge.
A constantly on edge nervous system can present as feelings of anxiety, restlessness, and stress.
This state is tough for our bodies and can eventually lead to physical symptoms and disorders such as high blood pressure, digestive issues, sleep problems, autoimmune disorders, and chronic/persistent pain.
2. A dysregulated nervous system
Another way our nervous system can react when always in fight or flight, is by becoming so overwhelmed from constantly being on high alert that it eventually shuts down. This can lead to feelings of numbness, fatigue, or heaviness in our bodies.
It's similar to a boat captain failing to plan the journey properly because they're so overwhelmed, leaving the boat stuck on dry ground during low tide. But please know, a dysregulated nervous system is really a survival mechanism. That captain was not ready to be at sea on that day.
This disconnect can be experienced as difficulty managing our emotions, completing day-to-day chores, staying focused at work, and connecting with those around us.
People in survival mode may report symptoms of depression, low motivation, numbness, and a sense that they are just going through the motions in life.
So is there a in between?
A resilient nervous system
A resilient nervous system is flexible and can adapt to the challenges and uncertainties of life. This flexibility doesn't mean eliminating stress; instead, it involves learning and developing the skills necessary to navigate a world full of stress and becoming the captain of your own ship.
A great captain knows how to anticipate conditions, plan accordingly, and have safety measures in place. They also understand how to keep their crew strong and motivated, know when to accept challenges, and recognize when to say no to the pressures of venturing out to sea.
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Resilience is a skill that develops gradually through consistent practice, making it a journey rather than a destination. There are several effective and enjoyable strategies to strengthen a resilient nervous system. By actively engaging in these activities daily, you can cultivate greater resilience over time.
Easy ways to support our nervous system on a daily basis
1. Schedule daily breaks
- Make some of the daily breaks longer, around 10 to 20 minutes, in a quiet location.
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- Make some of the daily breaks shorter—60 to 90 seconds—for those busy, stressful times.
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2. Ensure quality sleep
Many with persistent pain report having difficulty with sleep. Let's look at some practical things you can do to improve your sleep.
 Aim for 7 - 8 hours of sleep a night |  Try to go to bed and wake up at more or less the same time every day |
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 Avoid electronic devices just before bed. Maybe read a physical book instead |  Write down your thoughts before bed to help your mind relax |
 Evaluate whether your pets in bed are helping you sleep or are a hindrance |  Ensure your room is dark and cool, with no lights or TV |
 As you lie down, focus on relaxing and being mindful while imagining yourself in a beautiful place |
 Additional strategies for better sleep may include eating a smaller meal in the evenings | Limit water intake 1-2 hours before bedtime |
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 Avoid consuming caffeinated beverages after 2 or 3 PM |  For some alcohol during or after dinner can interfere with sleep and lead to more frequent bathroom breaks |
 Do not do streneous exercises in the 4 hours before bedtime |  Refrain from daytime naps, but if you have to, no longer than 20 min or later than 3 pm |
 Ensure that both you and your partner are checked for sleep disorders such as sleep apnea, snoring, or restless legs syndrome |
3. Create opportunities to connect
Keeping in touch with others is super important for keeping our immune systems happy and healthy! And sometimes, it's fun to let our inner child come out and play!
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5. Exercise slow
When you want to calm your nervous system, make sure to incorporate slow movement in your exercise routine.
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4. Discovering the benefits of grounding/earthing
Grounding, also known as earthing, involves connecting any part of your body (not just your feet) to the earth, including natural bodies of water, rocks, plants, and trees.
Modern life often keeps us indoors, reducing our chances to connect with the ground beneath us. Although there are various theories about the benefits of grounding, the main idea is that it can enhance our overall sense of well-being.
While several grounding products are available for purchase, we want to focus on those that cost you nothing.
Therefore, if you are able, consider incorporating time to connect with the earth into your daily routine, or during your lunch break.
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Also, for a resilient nervous system, remember self-love!!
