Ever feel amped up? Or like one seemingly little thing makes you cry or overreact? Like you have minimal patience. Especially while driving, communicating with your kids, or grocery shopping through Costco, for example?
We get it. And even if you don’t feel like you’re “amped up”, but perhaps you tend to be on the go all the time, are a “yes man”, people pleaser doing all the things – and then you’re left feeling exhausted, often sick or picking up random physical symptoms like weight gain or skin issues?
These are all signs that you’re liking running through most of your day being upregulated. Meaning you’re in a fight, flight, freeze or fawn state, also known as a “sympathetic state”. When we are in this state for too long (like more than 10% of our day), and consistently there day after day, week after week, our body becomes tired of it and will show you signs that it needs rest. The most common signs are:
- Stubborn weight around midsection
- Waking up in the middle of the night
- Afternoon crash
- Hard time falling asleep
- Hard time getting out of bed
- You cry easily
- Indigestion – bloating, acid reflux, nausea, GERD, Constipation, diarrhea
- Thyroid issues or any other autoimmune disease
- The thought of a cold plunge or cold shower feels impossible
- You get annoyed easily
- You’re very reactive to other’s actions
- You are sick often (every 2-3 months or more)
- Hard time focusing or relaxing
- Elevated blood pressure or blood glucose
So what do we recommend to help you calm your nervous system down faster?
- Breathwork
There are many ways to use your breath to help you feel more at ease. Our favorite when in a stressed state is the physiological sigh, and if you’re looking to practice more controlled breaths we love to nasal breathe while walking, between sets while working out or slow running, and at night while sleeping (using mouth tape). At a minimum, when you feel more reactive, impatient, or rushed in your day, go immediately to your breath, and focus on a big belly or ribcage breath, and a longer and slower exhale.
- Cold therapy
Cold therapy is another way to exercise your nervous system from going to a stressful state to a calmer state. When we immerse ourselves in cold water (like in the shower, pool, or river), it puts our body into a sympathetic state, and if we can practice remaining calm, slowing our breath down, and telling ourselves that we are safe, that helps our body in other stressful scenarios become more regulated too. Just like exercise for better physical health, cold therapy is like exercise for your nervous system!
- Slowing down
Many of us get burnt out by doing too much, and moving too fast. This leaves no room for things that may come up unexpectedly, as well as no time for our body to truly relax. And we literally NEED to relax in our day to heal, repair, and rejuvenate. So be intentional to build in more time in your morning to get to work or school, leave some time between meetings, and allow space to eat meals or go on a 5 minute walk to get your mind and body in a different environment to down regulate. You’ll thank yourself later that night when you don’t feel the need to binge watch Netflix or when you are able to fall asleep sooner because your mind isn’t racing as much.
If you still have trouble with these, let us know. Book a complimentary Connection Call with Emily where she can ask you questions on what’s going on, and what may be holding you back from making change. You have nothing to lose!
