Mental wellness is something we all strive for, yet it can sometimes feel elusive. One powerful way to support your mental health is to understand and care for your nervous system. When your nervous system is balanced, you feel calmer, more focused, and better able to handle stress. In this post, I’ll share what I’ve learned about regulating the nervous system and how it can enhance your mental wellness.

What Does Regulating the Nervous System Mean?

Your nervous system is like the control center of your body. It influences how you respond to the world around you, including your emotional and physical well-being. When your nervous system is regulated, it means it is working smoothly and efficiently. You can think of it as a well-tuned engine that keeps you running at your best.

Regulating the nervous system involves calming the parts that get overactive during stress and activating the parts that help you relax and recover. This balance helps reduce feelings of anxiety, overwhelm, and fatigue. It also supports better sleep, clearer thinking, and a more positive mood.

Simple Ways to Start Regulating the Nervous System

You don’t need special equipment or a lot of time to begin supporting your nervous system. Here are some practical steps you can take right now:

• Box Breathing: Slow, deep breaths send signals to your brain that it’s safe to relax. Try inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds. Repeat this a few times.

• Mindful Movement: Gentle activities, such as walking, yoga, or stretching, help your body release tension and improve circulation.

• Grounding Techniques: Focus on your senses by noticing what you see, hear, smell, and feel around you. This brings your attention to the present moment and calms your nervous system.

• Consistent Sleep: Aim for regular sleep patterns. Your nervous system repairs itself during rest, so quality sleep is essential.

• Limit Stimulants: Reduce caffeine and sugar intake, especially later in the day, to avoid overstimulating your nervous system.

  
  

These small changes can make a big difference over time. You might notice you feel more centred and less reactive to daily stressors.

How do you fix a dysregulated nervous system?

Sometimes, your nervous system can become dysregulated due to trauma, chronic stress, or illness. When this happens, you might feel anxious, irritable, or disconnected from your body. The good news is that there are effective ways to help restore balance.

• Therapeutic Support: Working with a mental health professional trained in nervous system regulation can provide personalized strategies and support.

• Somatic Practices: These focus on body awareness and include techniques like progressive muscle relaxation, biofeedback, or somatic experiencing.

• Safe Environment: Creating a calm and predictable environment helps your nervous system feel secure.

• Social Connection: Positive relationships and supportive social interactions activate the calming part of your nervous system.

• Regular Routine: Keeping a daily schedule for meals, sleep, and activities helps stabilize your nervous system.

  
  

If you feel overwhelmed or stuck, seeking professional help can be a crucial step. You can learn more about nervous system regulation and find resources tailored to your needs.

The Role of Nutrition and Hydration in Nervous System Health

What you eat and drink has a direct impact on how your nervous system functions. Nutrients provide the building blocks your brain and nerves need to communicate effectively, while proper hydration supports overall nervous system health.

Key nutrients to support your nervous system:

• Omega-3 Fatty Acids – Found in fatty fish, flaxseeds, and walnuts, these healthy fats are essential for brain health and help reduce inflammation in the nervous system. They support learning, memory, and emotional regulation, making them a cornerstone for mental wellness.

• Magnesium – This mineral helps relax muscles and calm the nerves, supporting a balanced stress response. Rich sources include leafy greens, nuts, seeds, and whole grains. Adequate magnesium intake may also improve sleep quality, which is vital for nervous system recovery.

• B Vitamins – Crucial for energy production and proper nerve function, B vitamins help the brain communicate efficiently with the body. Eggs, meat, legumes, and fortified grains provide these essential nutrients that support focus, mood, and stress resilience.

• Vitamin D – Often called the “sunshine vitamin,” it plays a key role in brain function and mood regulation. Low levels are common in individuals with limited sun exposure, and supplementation can help support mental clarity and overall nervous system health.

• Zinc – Important for neurotransmitter function and immune health, zinc is found in oysters, meat, seeds, and legumes. Adequate zinc intake can help regulate mood and support the body’s ability to respond to stress.

• L-Theanine – An amino acid found in green tea, L-theanine promotes calm and relaxation without causing drowsiness. It can help counteract the effects of stress and support focus, making it a gentle tool for nervous system regulation.

• Probiotics – The gut and brain are closely connected through the gut-brain axis. Probiotics, found in fermented foods or supplements, can help maintain a healthy gut microbiome, which may positively influence mood, stress response, and overall nervous system function.

• Ashwagandha – This adaptogenic herb helps the body manage stress and supports resilience to chronic stressors. Regular use may help balance cortisol levels and promote a calmer, more regulated nervous system.

• Vitamins C & E – These antioxidants protect nerve cells from oxidative stress, which can impair nervous system function. Fruits, vegetables, nuts, and seeds are excellent sources, helping to shield the brain and nerves from daily wear and tear.

• Phosphatidylserine – A phospholipid critical for cell membrane health, phosphatidylserine supports cognitive function, learning, and memory. It may also help regulate the body’s stress response, promoting mental clarity and emotional stability.
  

Hydration: Drinking sufficient water keeps cells hydrated and supports optimal nervous system function.

Limiting alcohol and processed foods can further reduce nervous system irritation. By making mindful food and drink choices, you can support both your mental and physical well-being.

Building Lasting Resilience Through Nervous System Care

Regulating your nervous system is not a quick fix—it’s an ongoing practice that strengthens your ability to navigate life’s challenges with grace and confidence. Each mindful pause, moment of self-compassion, and step toward growth reinforces your inner resilience. Over time, these small, consistent actions create a nervous system that is flexible, balanced, and capable of recovering from stress more easily.

To deepen your understanding and practical skills, consider reading “The Body Keeps the Score” by Bessel van der Kolk. This book explores the effects of trauma and stress on the nervous system, offering insights into effective strategies for healing and fostering resilience.

Here are some habits to support lasting nervous system health:

• Regular Check-Ins: Pause throughout your day to notice physical sensations and emotional states. Awareness is the first step to regulation.

• Self-Compassion: Treat yourself with kindness during difficult moments. Gentle support for yourself strengthens your nervous system.

• Learning and Growth: Engage in new skills and knowledge that support mental wellness and personal development.

• Balanced Lifestyle: Prioritize a mix of work, rest, play, and meaningful connection to sustain overall wellbeing.

• Professional Guidance: Seek help when needed. Mental wellness is a journey best travelled with support.

By caring for your nervous system, you are not only reducing stress—you are building a foundation for a life of resilience, emotional balance, and empowered decision-making. Every small action you take adds up, creating lasting positive change in your physical and emotional well-being.

You don’t have to navigate this journey alone. At VMA Psych, our team of professionals is dedicated to providing guidance, tools, and compassionate support to help you regulate your nervous system and build your resilience. Reach out today to begin a personalized path toward greater calm, clarity, and confidence in your life.