For the longest time, I believed well being was about doing extra. Extra dietary supplements, extra lab assessments, extra exercises, and extra routines. I saved spreadsheets and detailed checklists of every part I used to be making an attempt to do for my well being. I believed if I simply discovered the appropriate mixture and toughed it out lengthy sufficient, I’d lastly really feel wonderful.
However what really modified every part 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 thought of specializing in sending security indicators to my physique, as an alternative of making an attempt to drive 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 turned attainable. In the event 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 important modes: sympathetic and parasympathetic. The sympathetic nervous system is liable for the battle, flight, or freeze response. Our physique prompts this response when it senses hazard or a menace. On the flip aspect, the parasympathetic system is liable for relaxation, digestion, and therapeutic.
Because of trendy life, many people spend nearly all of our lives caught in sympathetic mode. Even when we don’t really feel mentally confused, our our bodies would possibly nonetheless be receiving indicators 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 retaining 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 indicators versus stress indicators is available in.
What Are Security and Stress Alerts?
Stress indicators are issues that inform our our bodies to remain on alert. These will be apparent psychological stressors like arguments or deadlines, but additionally extra delicate issues. Underneath-eating, over-exercising, poor sleep, loneliness, unfavorable self-talk, and even publicity to blue gentle at evening ship stress indicators to our nervous system.
Security indicators, then again, 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, mild motion, and sort self-talk.
Once we concentrate on sending extra security indicators, the nervous system can lastly chill out. And as soon as it does, so many issues begin to enhance, like our power, digestion, temper, hormones, and even weight.
Rebuilding Security By means of Diet
Probably the most highly effective security indicators we are able to ship to our physique is thru meals. For a very long time, I used to be under-eating, particularly once I was making an attempt to heal my thyroid and drop some pounds on the identical time. I didn’t consider it as a stressor as a result of I wasn’t (normally) 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 menace and raises stress hormones, like cortisol. So as an alternative 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 once 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 evening, giving my physique time to digest earlier than mattress.
As an alternative of approaching meals from a mindset of restriction or management, I began asking myself, How can I nourish my physique right now? That shift alone introduced noticeable enhancements in my power, temper, and sleep.
Sleep as a Security Sign
Everyone knows sleep is essential, however I didn’t notice how a lot my nervous system was affected by inconsistent or inadequate sleep. As a mother to fairly a number of children, I haven’t all the time been in a position to get a full 8 hours!
Even skipping one hour of sleep could cause cortisol to spike and have an effect on blood sugar and insulin. And in relation to mind fog, some consultants have in contrast only one evening of six hours of sleep to being mildly intoxicated.
Making sleep a precedence, particularly with an earlier bedtime and constant wake-up time, made a giant distinction for me. I seen enhancements in my coronary heart fee variability, resting coronary heart fee, and general 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 evening or looking social media after the youngsters went to mattress!
Creating a relaxed sleep atmosphere helped too. I turned my bed room right into a sleep oasis and saved it darkish and funky with as little noise as attainable. I lowered blue gentle publicity within the night and located that my physique began to naturally unwind and fall into deeper sleep.
Mild and Circadian Rhythms
Whereas I keep away from blue gentle at evening, it’s your buddy throughout the daytime. Pure gentle is likely one of the strongest however missed instruments for supporting the nervous system.
Getting daylight within the morning helps set the physique’s inner clock and helps melatonin manufacturing at evening 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 at the very least 10 minutes of morning daylight inside half-hour of waking, usually barefoot so I additionally get grounding advantages. Then I’ll take a number of brief walks with my weighted vest or sit on a lounge chair to take in the afternoon solar.
In distinction, blue gentle publicity at evening tells the physique it’s daytime, which might disrupt sleep and trigger stress. I began utilizing amber and purple lighting within the evenings and sporting blue gentle blocking glasses when wanted. I additionally switched to utilizing heat gentle 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 gentle 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 usually ignored stress sign. Once we’re even barely dehydrated, our blood thickens, our power drops, and our physique perceives that one thing is unsuitable.
However hydration isn’t nearly ingesting water. Our our bodies want minerals, like magnesium, potassium, and sodium to ensure that water to truly be absorbed and used successfully. I began ingesting mineral water within the morning, usually exterior within the solar. I additionally concentrate on staying hydrated between meals in order that I’m not diluting my abdomen acid wanted for digestion.
Not solely does it assist assist my nervous system, however I discover extra power once 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.
Once I was deeply confused, intense exercises made issues worse. My physique craved mild actions, like strolling, swimming, or stretching. Over time, as my nervous system stabilized, I slowly reintroduced energy coaching and resistance workout routines. Now you’ll discover me doing sprints on the monitor subject.
My mindset has modified so I see motion as one other method to assist my physique, not punish it. I goal for normal walks, mobility work, and body-friendly methods of transferring all through the day. There’s a time and a spot for extra intense train, however it may be an excessive amount of once we’re in nervous system overload.
Environmental and Emotional Alerts
Even when we’re consuming nicely and sleeping sufficient, the environment nonetheless sends indicators to our nervous system. Artificial fragrances, harsh cleansing merchandise, artificial clothes, and even litter can all act as delicate stressors.
Our internal dialogue issues too. The way in which we communicate to ourselves, whether or not with criticism or compassion, has a direct influence on how protected our nervous system feels. I seen that I used to be saying issues like “my physique is attacking itself.”
Once I seen unfavorable ideas, I requested, Would I say this to my youngster or my finest buddy? If not, it didn’t belong in my internal world both. As an alternative, 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 Delicate Alerts
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 a giant function in parasympathetic activation, responds to those small, joyful acts.
I additionally started to consider how my house atmosphere may really feel extra supportive. I swapped harsh lights for mild ones, eliminated artificial fragrances, and made my bed room a comfy house that really felt protected.
Last Ideas on Security Alerts
A very powerful factor I’ve realized is that our our bodies are all the time on our aspect. They’re always working to guard us, even when it doesn’t really feel that approach. Once we be taught to speak with our physique as an alternative of making an attempt to repair or drive it, every part modifications for the higher.
In the event 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 sort to your physique.
It’s not about doing extra, however listening extra to what our physique is telling us.
What are some methods you assist your nervous system well being? Go away a remark and tell us!