You might need a nervous system reset if:
- You've been under stress
- You can't sleep
- You feel exhausted or fatigued
- You have trouble concentrating or focusing
- You experience frequent mood swings or irritability
- You have chronic pain or tension
- You have digestive issues
- You have a history of trauma
- You engage in excessive screen time (computers, phones, TVs)
- You feel disconnected from your body
Life can often push us to our limits, leaving our nervous system overwhelmed and in need of a reset. If you've been experiencing symptoms like stress, sleep disturbances, fatigue, concentration difficulties, mood swings, chronic pain, digestive issues, a history of trauma, excessive screen time, or a disconnection from your body, it's time to prioritize your nervous system's health.
In this blog post, we'll explore effective strategies, backed by research, that can help you reset and restore balance to your nervous system.
1. Mindfulness and Meditation:
Engaging in mindfulness practices and meditation has been proven to calm the nervous system and reduce stress. Carve out a few minutes each day for deep breathing exercises, guided meditation, or mindfulness techniques to help reset your nervous system. Incorporating essential oils like Valor and RutaVala help me with my daily approach to nervous system wellness.
Research studies have shown that regular mindfulness practice can alleviate symptoms of anxiety, improve sleep quality, and enhance overall well-being. A study published in the Journal of Alternative and Complementary Medicine found that regular mindfulness meditation led to reduced stress levels and improved overall well-being. Another study published in the journal JAMA Internal Medicine demonstrated that mindfulness meditation was effective in reducing symptoms of anxiety and depression.
2. Sleep Hygiene:
Adequate sleep is crucial for nervous system recovery. Establish a consistent sleep schedule, create a calming bedtime routine, and optimize your sleep environment by minimizing noise, light, and electronic distractions. Consider incorporating relaxation techniques such as taking a warm bath, reading a book, or listening to soothing music before bed. Avoiding caffeine and electronic screens in the evening can also support better sleep. When it comes to sleep, establishing good sleep hygiene practices can support your nervous system's reset. Sometimes you need a little extra support, and SleepEssence™ contains melatonin and four powerful essential oils to help promote restful sleep and support the body's natural sleep rhythm.
Research has highlighted the importance of sleep in restoring and rejuvenating the nervous system. In a study published in the journal Sleep, it was found that inadequate sleep negatively affects mood, cognitive function, and overall well-being. By prioritizing a consistent sleep schedule and creating a relaxing bedtime routine, you can enhance the quality of your sleep and support your nervous system's recovery.
3. Stress Management:
Chronic stress can take a toll on your nervous system. Explore stress management techniques that work for you, such as exercise, yoga, tai chi, or engaging in hobbies. Regular physical activity has been shown to reduce stress and promote the release of endorphins, which can positively impact your nervous system. Experiment with different stress-reduction strategies and find what brings you peace and relaxation. Use Stress Away in your diffuser and incorporate inhaling it through the nose when engaging in your stress management techniques to up your game!
According to a study published in the Journal of Clinical Psychiatry, exercise has been shown to alleviate symptoms of anxiety and depression. Additionally, research published in the journal Psychoneuroendocrinology suggests that regular yoga practice can reduce cortisol levels and improve stress response.
4. Nutrition for Nervous System Support:
Your diet plays a vital role in supporting a healthy nervous system. Incorporate foods rich in nutrients like omega-3 fatty acids, (Green Omega3); B vitamins, (Super B); magnesium, (Mineral Essence); and antioxidants. (NingXia Red).
Omega-3 fatty acids can be found in fatty fish, flaxseeds, and walnuts, while B vitamins are abundant in leafy greens, legumes, and whole grains. Magnesium-rich foods include spinach, almonds, and dark chocolate. Antioxidant-rich foods like berries, colorful vegetables, and green tea can help reduce inflammation and support nervous system health.
Omega-3 fatty acids, found in foods like fatty fish and flaxseeds, have been shown to have anti-inflammatory effects and support brain health. B vitamins, present in leafy greens and whole grains, contribute to the production of neurotransmitters that regulate mood and cognition. Magnesium, abundant in foods like spinach and almonds, helps relax muscles and promote a sense of calm. Antioxidant-rich foods, such as berries and green tea, can protect the nervous system from oxidative stress. By including these nutrients in your diet, you provide your nervous system with the support it needs to reset and restore balance.
Recipe: Nervous System Support Smoothie
- 1 cup spinach
- 1 ripe banana
- ½ cup blueberries
- 1 tablespoon flaxseeds
- 1 cup almond milk (or your preferred plant-based milk)
Optional: 1 tablespoon almond butter or walnuts for added healthy fats
1. Blend all the ingredients until smooth.
2. Enjoy this nutrient-packed smoothie as a nourishing addition to your daily routine
4. Get Help
Establishing a nervous system reset can sometimes require the help of others. A professional Yoga instructor; a therapeutic massage; or a trained Sound Healing Practitioner are a few suggestions for getting help with balancing the nervous system in these stressful times.
Prioritize your Wellness
Prioritizing the health of your nervous system is crucial for overall well-being. By recognizing the signs that indicate the need for a reset and implementing strategies like mindfulness, sleep hygiene, stress management, a nourishing diet, you can restore balance and promote the healing of your nervous system.
Remember, everyone's journey is unique, so explore these strategies, listen to your body, and find what works best for you. Embrace the journey of self-care and self-discovery as you embark on resetting your nervous system.
While implementing these recommendations, it's important to remember that everyone's journey towards resetting the nervous system is unique. Take the time to listen to your body, observe how different practices and lifestyle changes affect you, and adjust accordingly. If you're struggling with past trauma or find it challenging to reset on your own, don't hesitate to seek professional support from therapists or counselors who specialize in nervous system regulation techniques.
By committing to these strategies and incorporating them into your daily routine, you'll be well on your way to resetting your nervous system and reclaiming a sense of balance, calm, and well-being. Embrace the process, be patient with yourself, and celebrate each step forward on your journey to a reset nervous system.
I actually have a “nervous system wellness box” that I use to help maintain a healthy and calm nervous system. If you want to know what I have found to be a great place to start – CLICK HERE and ask me to send you my Nervous System Wellness Box Recommendations.
In addition, I offer Wellness Sound Healing Sessions in Western North Carolina. If you want to know more about that, check out my website and click on the "Work with Me" tab to see the dropdown menu.
As always, if you have questions or comments you can always Reach Out!
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