How To Build A Resilient
Nervous System
Our bodies thrive when we strike a balance between stress and relaxation. By intentionally incorporating regular moments of calm into our daily lives, we can enhance our ability to manage stress and promote overall well-being.
Did you know you can train your body to be in a state of calm?
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
An upregulated nervous system is like an overactive sympathetic nervous system. Your entire body remains in a fight-or-flight response, even when no actual threat exists.
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.
Examples of where an upregulated nervous system may play a role could be any of the following:
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2. A dysregulated nervous system
Another way our nervous system can react when stressed out 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. The boat can't move.
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.
Examples where a dysregulated nervous system may play a role, may include the following:
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What we need is a resilient nervous system:
A resilient nervous system
A resilient nervous system is flexible and can skillfully navigate daily stress without getting stuck in fight-or-flight or shutdown mode. It adapts easily, ready to tackle life's challenges with confidence.
By embracing our parasympathetic nervous system through the vagus nerve, we can find the calm space our bodies crave.
Remember, resilience doesn't mean we need to eliminate stress entirely. Instead, we can train ourselves to soothe our nervous system, allowing it to reach a state of calm where we can manage daily pressures with grace.
Think of a great captain: they know how to stay calm, plan ahead, and prioritize the safety of their crew. Together, let's build our resilience and sail smoothly through life's adventures!
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How to create a resilient nervous system
Resilience is a skill that develops gradually through consistent practice.
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How to start:
First, develop the ability to check in with your body and realize when it is on heightened alert.
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Then, learn to calm your body down frequently throughout the day, try every 15 minutes if you can. These calming moments can be short—60 to 90 seconds each.
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 Lovely Asian woman wearing eyeglasses holding her ragdoll cat and smiling to the camera is |  |
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Continue to practice these short breaks to calm and soothe your body intentionally. And if your body does not calm all the way, don't worry, bringing it down just a bit will help.
Consider this process as training. Soldiers, firefighters, and police officers are examples of individuals who have trained their bodies to remain calm in stressful situations.
As you get better at following a routine to calm yourself through these short breaks, start to evaluate why that situation made you feel so stressed. For example, were you worried that you would not finish the project in time, or was the project really important to you?
Understanding why you were stressed will also help you in regulating your nervous system.
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When you are ready, bring in another layer to the moments you practise soothing your nervous system. Bring in gratitude.
Consider small things you are thankful for in that moment while you take that deep breath.
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As you progress in your resilience training, congratulate yourself on your success.
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Quality Sleep
Many with an upregulated or dysregulated nervous system 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 |
Grounding or Earthing
To add fun to your resilient nervous system training program, explore the benefits of grounding.
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. Trying to incorporate grounding into your daily routine, maybe during your lunch break, can enhance your overall sense of well-being.
Sensing nature through your body helps cultivate awareness, similar to what is needed to evaluate your nervous system's state throughout the day.
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Graded exposure
Gradually reintroduce a healthy lifestyle by engaging in activities you enjoy that will relax your body. Examples include slowly incorporating exercise, starting with gentle movements, practicing self-massage, and mindfully choosing healthy foods that you love.
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To build a resilient nervous system, don't forget the importance of self-love!
