A Mini-Guide to Nervous System Care: A Catalyst for Change

By: Beth Wade

As a licensed massage therapist in the state of Illinois since 2013, I’ve worked with hundreds, maybe even thousands, of nervous systems. Over the years, I’ve developed an intimate understanding of this complex system that governs how we experience the world and respond to it. The nervous system is your body’s command center—running the show from behind the scenes—and I’ve learned how to calm it down when it gets agitated.

The nervous system doesn’t just keep your heart beating or your lungs breathing; it’s deeply intertwined with your emotions, thoughts, and behaviors. It determines how you engage with the world and how you react to everything from a sudden noise to government overreach to systemic racism. Your nervous system is constantly gathering and processing information, deciding whether you’re safe or under threat, and setting the tone for how you interact with your environment.

Unfortunately, so many of us are walking around with nervous systems that are dysregulated. Whether it’s the relentless onslaught of news, the pressure to conform to societal norms, or the lingering effects of personal and collective trauma, our nervous systems are taking a beating. Chronic stress and overstimulation leave us feeling anxious, exhausted, or disconnected.

But here’s the good news: you don’t have to live in a constant state of fight-or-flight. Your nervous system is adaptable, and you have the power to regulate it. Learning to care for this vital system isn’t just about feeling better in the moment; it’s about reclaiming your sense of safety, agency, and balance in a world that often feels chaotic. Think of it as activism that starts within—an intentional effort to cultivate calm and resilience as a foundation for thriving in a turbulent world.

Ways to Regulate Your Nervous System

Regulating your nervous system is a skill that anyone can learn. Here are some practical techniques to help you calm and reset your system:

1. Deep Breathing

   Slow, intentional breathing activates the parasympathetic nervous system (the "rest and digest" mode). Try the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. This simple practice can shift your body out of fight-or-flight mode.

2. Movement and Exercise

   Physical activity helps release built-up tension and stress hormones like cortisol. Even gentle movement, like yoga or a walk in nature, can reset your system and boost endorphins.

3. Bodywork and Massage (my favorite)

   Touch therapies like massage can calm the nervous system by releasing tension and encouraging relaxation. Regular bodywork can also help your body "remember" how to shift into a more regulated state.

4. Connect with Others

   Human connection is vital for nervous system regulation. A comforting conversation, a hug, or even spending time with a pet can help you feel safe and supported.

5. Create a Sensory Sanctuary

   Your environment matters. Reduce overstimulation by dimming lights, lowering noise, or using calming scents like lavender or eucalyptus.

6. Set Boundaries with Technology

   The constant barrage of notifications and news can overstimulate your system. Schedule regular breaks from screens and practice digital detoxes to give your nervous system a rest.

In the coming weeks, I’ll be expanding on some of the suggestions above, sharing real-world examples of how I engage with my nervous system and utilize these practices.

Your nervous system is the foundation of your well-being, and taking care of it is a radical act of self-love. By incorporating these practices into your daily life, you’ll not only feel more grounded and resilient but also more empowered to face the challenges of the world with clarity and strength.