CALM: Regulating Our Nervous System an ESSENTIAL Key to Women’s Health and Well-being
Here’s a little Nervous System 101 so you can understand and be effective in supporting your nervous system health (ps it’s one of the biggest levers of vitality you can impact - even small shifts here create substantial ripples of hormonal well-being and inner calm).👏🎈
We have 3 phases of nervous system intelligence/stress regulation:
Safe, social, sovereign (present, open for engagement, healthy boundaries, balanced, available for life)
Activated (fight, flight, mobilization, action, alarm phase)
Collapsed (isolation, hiding, immobilized alarm phase)
All of these phases are helpful, intelligent and wonderful in the right situation. When the alarm phases are activated unnecessarily or when we cannot move back into the safe and social phase and get caught in phase 2 or 3, we end up exhausted, irritable, emotionally disconnected, unmotivated, and our bodies and life feel off. ✨
So what causes or adds to the dysregulation of our nervous. system and stress response that we can be empowered to shift?
1. Blood sugar imbalances
Blood sugar imbalances are great to shift as they raise cortisol, make insulin less effect & increase inflammation, causing further blood sugar dysregulation. This can make us feel irritable, edgy, and tired, craving foods that make us feel worse longterm.
2. Circadian rhythm dysregulation (poor sleep)
When our sleep-wake cycles are not well optimized (cortisol/melatonin), it impairs the ability of nerve cells to communicate with each other. Unchecked screen time before bed or when you wake up in the morning will affect cortisol release making you feel anxious and stressed throughout the day. Focus on sleep quality, quantity, morning routine, and evening wind down.
3. Ruminating about the past or worrying about the future
Your inner world - the thoughts, beliefs, emotions, stories you tell yourself, perspectives, and opinions - directly influence your stress response (and vice versa). When we are fixated on ruminating about the past or worrying about the future, we elicit a cortisol response which stops us from being present in the moment and feeling safe and social. The stress chemistry especially at midlife favours a shift in the way fat is mobilized and stored - accumulating more in the abdomen.
4. Superwoman energy in Overdrive
Your superwoman energy wants to "do & be" everything to anyone - even at the expense of your health and well-being. We start ignoring our cues and think our value and worthiness is based on how much we help others. When our Superwoman is running the show, we are helping everyone else except ourselves! This, left unchecked, can lead to bitterness, resentment, burnout and the feeling like no one appreciates/cares about/values you. Giving when our hormones are balanced is a source of vitality, giving when they are not brings our hormones and metabolism further out of balamce. (Side note: we love our superwoman - her heart is so huge for making a positive impact on others and the world but if she’s only giving and never receiving she won’t be able to really contribute at the level you senses she could.)
5. Not building stress resiliency
We often have little to no control over what happens in our external environment, but we can control our response, reaction and how we process and cope with inconveniences as well as bigger challenges/unexpected outcome throughout the day.
What is your pattern? Here are some questions to tune into your default stress pattern …
Do you immediately go into overstimulation/overdoing/overgiving mode when life gets busy and react?
Or do you collapse, isolate and disappear yourself?
Are you taking time to breathe and regulate within the day so your body starts building stress resiliency and flexibility?
There are many ways to build resiliency in the nervous system.
Alternating hot and cold in the shower is one way to allow the body to experience/practice the shift. Sauna and cold plunges are another.
Power of the pause: pausing to breathe and come into presence is a great practice to be intentional about. Of all the times in the day to downshift your nervous system into a rest and digest (parasympathetic) state mealtimes and bedtime are the best because the functions of digestion and rest do their best work in this state. Being intentional about this as you start to make it a habit is gold..
6. Poor emotional processing
When we cannot process, release and express emotions, this gets stuck in our nervous system and buried in the subconscious. It shows up when we are triggered as an uncomfortable feeling in the body. Throat, shoulders, heart area, solar plexus, low belly are common places where energy is stuck. Addressing and transforming the stored tension/contraction in the body is one of the most powerful ways to support your nervous system’s health as these contractions take a lot of subconscious energy to maintain. If the nervous system is like a hose - the contractions are like kinks in the hose. It’s harder for flow to happen with the normal emotions that wave through during our days when there are blocks in the system that allows them to move healthfully through. The yoga-informed somatic life coaching I do is a very effective, simple way to release these contractions for greater freedom , flexibility and nervous system well-being.
7. Overexercising/undereating
When we don't have the proper fuel to build our hormones and metabolism, the body moves into a fight/flight reaction (out of safety). It's hard to find safety in our bodies if underfed or stressed physically from over-exercising. For midlife and in motherhood it’s a big stress for the body to have a gap between calories and exercise - not exercising and eating a lot and exercising and not eating enough both create metabolic stress that impacts nervous system and hormone health.
If you are wanting a practical, holistic, enjoyable, root cause approach to your wellness I can be reached at (403) 609-8385. It takes time and a container of support to make big shifts in wellness - my most popular into package is a 4 month commitment $1111 USD.
Reach out to me with questions or sign up with an initial consult to start.
To you feeling and living present, fulfilled, healthy and happy! xo, Dr. Monika 🦋
Are you a heart centred woman whose energy is focussed on supporting others to thrive? Is it easier for you to care for others than yourself at the deepest level? Do you have dreams you aren’t realizing yet?
I. am . here. to. support .you! ♥️I am a naturopathic doctor, intuitive creative and health and happiness life coach with training in feminine power facilitation and somatics for awakening women. I work holistically with caring, wise women like yourself so you can lead your life from your most authentic self and do the beautiful, important work you are here to do while feeling your absolute best physically, mentally and emotionally.
We can’t become our whole self by ourself . I am here to support you in recharging and reseting and fostering an unshakeable connection with your truest self so you can share your unique gifts and shine your light with joy, energy, confidence and without burning out. My intention is that you live with a level of health, calm, confidence, freedom and vitality that allows you to stay aligned with your true north and create a life YOU are so proud of and nourished by. Reach out if you would enjoy some support! (403) 609-8385 👑
