For the longest time, I believed well being was about doing extra. Extra dietary supplements, extra lab assessments, extra exercises, and extra routines. I stored spreadsheets and detailed checklists of the whole lot I used to be attempting to do for my well being. I assumed if I simply discovered the correct mixture and toughed it out lengthy sufficient, I’d lastly really feel superb.
However what really modified the whole lot for me wasn’t one other protocol. It was a easy psychological reframe that shifted how I take into consideration well being, therapeutic, and life usually. It was the concept of specializing in sending security alerts to my physique, as a substitute of attempting to pressure it into submission.
This mindset shift remodeled the way in which I eat, transfer, relaxation, and even assume. It helped me transfer out of a spot of power low-level stress and right into a state the place therapeutic really grew to become potential. Should you really feel caught in a rut like I used to be, however can’t appear to pinpoint why, then learn on!
Understanding the Nervous System
First, let’s check out the nervous system. Our nervous system operates in two primary modes: sympathetic and parasympathetic. The sympathetic nervous system is accountable for the struggle, flight, or freeze response. Our physique prompts this response when it senses hazard or a risk. On the flip aspect, the parasympathetic system is accountable for relaxation, digestion, and therapeutic.
Because of trendy life, many people spend the vast majority of our lives caught in sympathetic mode. Even when we don’t really feel mentally harassed, our our bodies may nonetheless be receiving alerts that we’re not protected.
I spent over a decade in that place. I didn’t perceive that my fixed doing, even the “wholesome” stuff, was preserving me caught and my physique nonetheless didn’t really feel protected sufficient to shift into therapeutic mode. That’s the place the idea of security alerts versus stress alerts is available in.
What Are Security and Stress Indicators?
Stress alerts are issues that inform our our bodies to remain on alert. These could be apparent psychological stressors like arguments or deadlines, but additionally extra delicate issues. Below-eating, over-exercising, poor sleep, loneliness, damaging self-talk, and even publicity to blue mild at night time ship stress alerts to our nervous system.
Security alerts, however, are cues that inform the physique it’s okay to relaxation and restore. These embody issues like nourishing meals, deep sleep, human connection, hydration, daylight, light motion, and type self-talk.
Once we give attention to sending extra security alerts, the nervous system can lastly chill out. And as soon as it does, so many issues begin to enhance, like our vitality, digestion, temper, hormones, and even weight.
Rebuilding Security By Diet
One of the crucial highly effective security alerts we will ship to our physique is thru meals. For a very long time, I used to be under-eating, particularly after I was attempting to heal my thyroid and shed pounds on the similar time. I didn’t consider it as a stressor as a result of I wasn’t (often) skipping meals, however I wasn’t consuming sufficient of what my physique wanted.
Once we don’t eat sufficient, our physique will get the message that meals is scarce. It perceives this as a risk and raises stress hormones, like cortisol. So as a substitute of therapeutic and repairing, our nervous system is on excessive alert. Overeating additionally places stress on the physique, particularly if we’re overeating high-calorie, low-nutrient, processed meals.
The shift occurred after I began consuming sufficient, particularly specializing in protein, micronutrients, and minerals. I started to prioritize my first meal of the day, ensuring it was full of vitamins and protein, earlier than I reached for any caffeine. I additionally stopped consuming late at night time, giving my physique time to digest earlier than mattress.
As a substitute of approaching meals from a mindset of restriction or management, I began asking myself, How can I nourish my physique at the moment? That shift alone introduced noticeable enhancements in my vitality, temper, and sleep.
Sleep as a Security Sign
Everyone knows sleep is essential, however I didn’t understand how a lot my nervous system was affected by inconsistent or inadequate sleep. As a mother to fairly a couple of children, I haven’t all the time been capable of get a full 8 hours!
Even skipping one hour of sleep may cause cortisol to spike and have an effect on blood sugar and insulin. And with regards to mind fog, some consultants have in contrast only one night time of six hours of sleep to being mildly intoxicated.
Making sleep a precedence, particularly with an earlier bedtime and constant wake-up time, made an enormous distinction for me. I seen enhancements in my coronary heart price variability, resting coronary heart price, and total sense of calm. This may be tough to do for mothers, however the thought is to make sleep a precedence. For me this meant no extra cleansing the kitchen late at night time or shopping social media after the children went to mattress!
Making a calm sleep atmosphere helped too. I turned my bed room right into a sleep oasis and stored it darkish and funky with as little noise as potential. I lowered blue mild publicity within the night and located that my physique began to naturally unwind and fall into deeper sleep.
Gentle and Circadian Rhythms
Whereas I keep away from blue mild at night time, it’s your buddy in the course of the daytime. Pure mild is without doubt one of the strongest however neglected instruments for supporting the nervous system.
Getting daylight within the morning helps set the physique’s inside clock and helps melatonin manufacturing at night time for higher sleep. Getting daylight in the midst of the day boosts mitochondrial well being, improves nutrient absorption, and helps hormone stability. I attempt to get a minimum of 10 minutes of morning daylight inside half-hour of waking, typically barefoot so I additionally get grounding advantages. Then I’ll take a couple of brief walks with my weighted vest or sit on a lounge chair to absorb the afternoon solar.
In distinction, blue mild publicity at night time tells the physique it’s daytime, which may disrupt sleep and trigger stress. I began utilizing amber and crimson lighting within the evenings and sporting blue mild blocking glasses when wanted. I additionally switched to utilizing heat mild sources after sundown from lamps. These lamps are on a timer so I don’t even have to consider switching them on when the solar units.
Easy shifts in mild publicity assist my physique really feel extra in tune with its pure rhythms. Plus, it lowered the fixed background stress I didn’t even know was there.
Hydration and Mineral Steadiness
Dehydration is one other frequent however typically ignored stress sign. Once we’re even barely dehydrated, our blood thickens, our vitality drops, and our physique perceives that one thing is flawed.
However hydration isn’t nearly ingesting water. Our our bodies want minerals, like magnesium, potassium, and sodium to ensure that water to really be absorbed and used successfully. I began ingesting mineral water within the morning, typically outdoors within the solar. I additionally give attention to staying hydrated between meals in order that I’m not diluting my abdomen acid wanted for digestion.
Not solely does it assist help my nervous system, however I discover extra vitality after I hydrate with loads of minerals.
Motion That Feels Supportive
Getting sufficient water is essential, however so is getting sufficient motion. Train can both be a security sign or a stress sign, relying on what our physique wants at a given time.
After I was deeply harassed, intense exercises made issues worse. My physique craved light actions, like strolling, swimming, or stretching. Over time, as my nervous system stabilized, I slowly reintroduced power coaching and resistance workout routines. Now you’ll discover me doing sprints on the observe discipline.
My mindset has modified so I see motion as one other technique to help my physique, not punish it. I goal for normal walks, mobility work, and body-friendly methods of shifting all through the day. There’s a time and a spot for extra intense train, however it may be an excessive amount of after we’re in nervous system overload.
Environmental and Emotional Indicators
Even when we’re consuming nicely and sleeping sufficient, our surroundings nonetheless sends alerts to our nervous system. Artificial fragrances, harsh cleansing merchandise, artificial clothes, and even muddle can all act as delicate stressors.
Our inside dialogue issues too. The way in which we communicate to ourselves, whether or not with criticism or compassion, has a direct affect on how protected our nervous system feels. I seen that I used to be saying issues like “my physique is attacking itself.”
After I seen damaging ideas, I requested, Would I say this to my youngster or my finest buddy? If not, it didn’t belong in my inside world both. As a substitute, I shifted my mindset to say one thing like, “My physique is therapeutic.” These shifts helped me create extra security from inside.
Connection, Pleasure, and the Refined Indicators
Human connection is one other deeply highly effective security sign. Eye contact, laughter, contact, and presence all inform our our bodies we’re protected and supported.
Pleasure and discovering happiness in even the little issues in life are essential right here too. Issues like singing, dancing, heat baths, buzzing, stretching, and even simply watching the sundown are all methods to nurture the nervous system. The vagus nerve, which performs an enormous function in parasympathetic activation, responds to those small, joyful acts.
I additionally started to consider how my dwelling atmosphere might really feel extra supportive. I swapped harsh lights for light ones, eliminated artificial fragrances, and made my bed room a comfy area that really felt protected.
Ultimate Ideas on Security Indicators
An important factor I’ve discovered is that our our bodies are all the time on our aspect. They’re consistently working to guard us, even when it doesn’t really feel that means. Once we be taught to speak with our physique as a substitute of attempting to repair or pressure it, the whole lot adjustments for the higher.
Should you’re simply beginning on this path, I’d encourage you to decide on one small factor. Get morning daylight. Drink mineral-rich water. Go to mattress half-hour earlier. Eat a protein-rich breakfast. No matter feels manageable and type to your physique.
It’s not about doing extra, however listening extra to what our physique is telling us.
What are some methods you help your nervous system well being? Depart a remark and tell us!
