Regulating and Healing Chronic Dysregulation
Developing awareness of our nervous system’s dysregulation and our trauma responses is helpful, however, it is only the first step in the process of healing. For a refresher on the causes and impacts of a dysregulated nervous system check out the previous articles here.
In this post, we will look at how we can support ourselves in regulating and healing our nervous system to bring us into connection with ourselves and others. Please keep in mind that there is no one-size-fits-all formula. The suggestions here are a few examples of things I have found beneficial, but it is always best to consult a professional when seeking support.
What does it mean to be regulated?
Having a regulated nervous system is the ability to stay within our window of tolerance while remaining flexible and adaptable in both stressful and stimulating situations. Staying within our window of tolerance allows us to experience movement between sympathetic and parasympathetic states without becoming overwhelmed and going into fight, flight, freeze, or collapse.
What are some of the best ways to regulate?
So you have decided to take responsibility and take actions to regulate and heal your nervous system. Now it can be helpful to develop some structure to contain your healing journey and support you when you begin to feel hopeless or defeated. Due to the relationship between trauma, complex trauma, and dysregulation, it is important to find support that is trauma-sensitive and informed.
Below are a few suggestions to help you find regulation and healing therapeutically, relationally, and individually.
Therapeutic Intervention: resourcing from professionals in respective fields to help you manage the impacts of chronic nervous system dysregulation.
Psychological Interventions
Somatic Experiencing (SE) developed by Dr. Peter Levine, SE reconnects you to your body and supports you in discharging accumulated stress or trauma from past experiences.
Eye Movement Desensitization Reprocessing (EMDR) aims to support traumatic memory reprocessing, creating new and adaptive memories, and reducing dysregulation.
Neuro-Affective Relational Model (NARM) is an approach that focuses on the present moment and the various parts of the self that are organized and functional to improve interpersonal relationships and self-regulation.
Attachment Theory is an interpersonal approach that uses a relational process to address negative early attachment experiences while improving the capacity for self-regulation, co-regulation, and self-emergence.
Emotionally Focused Therapy (EFT) is just that, a focus on the emotional experience to promote the awareness, acceptance, expression, utilization, regulation, and transformation of emotion. EFT supports creating new meaning, self-actualization, and capacities to regulate.
Physiological
Nutritional Therapy
Nutraceutical Supplementation
Neurofeedback
Biofeedback
Touch Therapy
Body Work ie: acupuncture, massage, chiropractic
Trauma-informed movement therapies
Co-Regulation: resourcing from a safe and secure relationship with a loved one to regulate.
Emotional Attunement
Reflective Loving Listening
Validation
Touch
Breathing
Less is more! Use fewer words and avoid problem-solving.
Self-Regulation: resourcing from a “part” within that is aware, able to manage strong emotions, and regulate reactions.
Mind-Body Practices ie: yoga, tai chi, qi-gong
Meditation ie: mindfulness, self-inquiry, body scan, progressive muscle relaxation.
Journaling ie: free writing, reflective writing, emotionally focused writing
Deep Breathing
Movement ie: proprioceptive stimulation, running, walking, etc…
Sunshine (or light therapy)
Cold-plunge or cold therapies
Grounding ie: placing your feet in the grass and mindfully focusing on the connection.
Sleep and Intentional Rest
Singing, Chanting, Vocal Toning
As you embark on this journey to regulate and heal your nervous system remember that these practices are unique to individual needs. It’s important to take a trauma-sensitive approach that keeps you within your window of tolerance as you find edges that help you expand that window and grow your capacity.