In our fast-paced world, it can be easy to get swept up in the demands of daily life, often pushing self-care to the bottom of the list. But what if self-care wasn’t just about taking breaks or indulging in relaxation? What if it was a way to support your nervous system and nurture your mental health every day?
Our nervous systems are constantly responding to the environment around us—whether we’re stuck in traffic, rushing through a workday, or managing life’s uncertainties. When we don’t take the time to care for our nervous system, we can easily slip into a state of overwhelm or chronic stress, which can take a toll on both our minds and bodies. That’s why creating a nervous system-friendly self-care routine is one of the most powerful things you can do for your mental health.
Here’s how you can begin:
1. Start with Awareness
Before diving into specific practices, it’s important to start by paying attention to your body’s cues. Are you feeling tense, restless, or on edge? Do you notice moments where you’re holding your breath or feeling disconnected from yourself? Awareness is the first step in creating a self-care routine that truly meets your needs.
Take a moment each day to do a quick body scan. Notice any areas of tension or tightness, and observe how your body feels without trying to change anything. Simply being aware of your body’s state can bring a sense of calm and mindfulness into your routine.
2. Integrate Gentle Movement
Movement plays a crucial role in regulating your nervous system. When you feel stressed or anxious, your body may enter a fight-or-flight state, causing physical tension to build up. Gentle movement can help release this tension and bring your nervous system back to a place of balance.
Try incorporating activities like stretching, yoga, or even a short walk into your self-care routine. The key is to focus on slow, intentional movement that feels good to your body. Not only does this help release built-up stress, but it also encourages your body to move from a state of reactivity to one of ease.
3. Create a Calming Sensory Environment
Your nervous system responds to the sensory input it receives—what you see, hear, smell, and feel all affect your body’s internal state. To create a nervous system-friendly environment, pay attention to the sensory details around you.
Surround yourself with calming scents, such as lavender or eucalyptus. Dim the lights when you need to unwind, or play soft, soothing music to create a peaceful atmosphere. Small adjustments like these can help signal to your nervous system that it’s safe to relax.
4. Incorporate Breathwork
Breathwork is a powerful tool for calming the nervous system and bringing your body into a state of rest and relaxation. When we’re stressed, our breath often becomes shallow and fast, triggering the body’s fight-or-flight response. By consciously slowing down your breath, you can send signals to your brain that it’s time to calm down.
Try simple breathing exercises like inhaling deeply for a count of four, holding for four, and exhaling for four. Repeat this several times, allowing your body to relax with each cycle. This practice not only helps calm anxiety but also creates a sense of spaciousness and ease within your body.
5. Build Consistency Over Perfection
It’s easy to feel pressured to have the perfect self-care routine, but the truth is, self-care is about consistency, not perfection. The goal is to create a routine that feels nourishing and supportive, not one that adds more stress to your day.
Start small. Maybe it’s five minutes of breathwork in the morning, or a short stretch after work. Over time, these small practices build up, creating a nervous system-friendly routine that feels sustainable and empowering.
Final Thoughts
Self-care isn’t just about pampering yourself; it’s about nurturing the systems within your body that help you feel grounded, calm, and resilient. By creating a nervous system-friendly self-care routine, you’re giving yourself the gift of balance and stability in a world that often feels overwhelming. And remember—self-care is a journey, not a destination. Take it one step at a time, listen to your body’s needs, and let your routine evolve as you do.
When your nervous system is supported, your entire mental and physical health can flourish.
Written by: Macauley Cliffe, LCSW, CCTP II, RYT
