Why You’re Not Broken — Just Dysregulated
What is nervous system dysregulation?
When your nervous system doesn’t feel safe, it shifts into survival mode. This can look like:
• Feeling numb or disconnected
• Snapping at people over small things
• Trouble focusing or finishing tasks
• People-pleasing or over-explaining
• Constantly feeling on edge, or completely shut down
These aren’t personality flaws. They’re protection patterns.
You’re not “too much.” You’re not “not enough.”
You’re probably just dysregulated. And that’s something we can support — not shame
3 Gentle Ways to Help Your Body Feel Safe Again
- Exhale longer than you inhale
Try breathing in for 4 seconds, out for 6. This activates the “rest and restore” side of your nervous system. - Press your feet into the floor
Notice your feet right now. Press them down gently and feel the ground holding you. This simple grounding technique helps you come back to the present. - Rock your body side to side
Rocking (even gently in a chair) calms the nervous system — just like it does for babies. It’s rhythmic, soothing, and deeply regulating.
Here’s the truth:
You don’t need to fix yourself.
You need to feel safe in your own body again.
That’s where real healing begins.
After understanding that the nervous system doesn’t speak English — that it speaks in sensation, safety, rhythm, and presence — there are a few powerful ways we can start supporting it in our daily lives, especially ones that aren’t commonly talked about but can truly change everything.
One of the most important things to know is that your body feels long before your mind can think. This means your environment — lighting, sounds, smells, textures — all impact your nervous system instantly. Creating small, calming spaces around you can be more powerful than trying to talk yourself out of stress. Something as simple as turning on soft lighting, wrapping yourself in a blanket, or playing soothing music tells your body: “You’re safe now.”
Sound is another direct language the body understands. Humming, chanting, or even softly singing to yourself has a calming effect on the vagus nerve, which plays a huge role in nervous system regulation. You don’t need fancy tools — just your own voice. Try humming a calming tone with your eyes closed for one minute, and feel how quickly your body begins to shift.
Touch is a forgotten form of healing. When you place your hand on your heart or gently hold your own face, your body registers connection. You might not realize how powerful it is to simply pause, take a breath, and offer yourself physical reassurance. Even using a weighted blanket or hugging a pillow can calm the system when words can’t.
Another helpful approach is to practice before stress arrives — not just after. If you know you’re going into a stressful situation, like a meeting, appointment, or difficult conversation, take a moment to move your body. Shake out your arms and legs or stretch gently. This releases built-up energy and prepares your nervous system to stay more grounded.
Lastly, never underestimate the power of nature. Stepping outside, touching the earth with your bare feet, or simply sitting under a tree helps reset your system more effectively than scrolling through your phone or trying to “think positive.” Your nervous system recognizes nature as safety — no effort required.
These gentle practices don’t take much time or energy, but they reconnect you to the language your body actually understands. And when your body feels safe, everything else becomes more possible — healing, clarity, connection, and peace.
Your body speaks in whispers of wisdom – the more you listen, the more it will guide you home.
You are loved. You are safe. You are brave. You are wisdom. You got this.