From Chaos to Calm: Navigating Your Nervous System Through Life’s Shitstorms

Self-regulation doesn’t mean pretending everything’s fine. It means pausing inside the storm long enough to find your footing—and that pause can change everything. Here's some suggestions:

🔄Breathe—intentionally and low. Try a simple 4-6-8 breath: inhale for 4 counts, hold for 6, exhale slowly for 8. A long exhale is your nervous system’s favorite love letter.

🧍🏽‍♀️ Ground yourself. Literally. Feel your feet pressing into the floor. Wiggle your toes. Notice the weight of your body being supported. Say to yourself, “I am here. I am safe.”

🧠 Name what you feel. When chaos hits, your brain needs orientation. Try saying out loud: “This is anxiety. I feel overwhelmed. But I’m safe in this moment.” Naming it brings you back online.

👐🏽 Touch matters. Put a hand on your chest or cheek. Hug yourself. Apply pressure to your arms or thighs. These gestures help regulate your nervous system through sensory feedback.

🎧 Find your “anchor.” Maybe it’s a calming playlist, a favorite scent, a quick step outside. Keep a short list of go-to tools that help you reset—even just for 30 seconds.

💬 Speak gently to yourself. The inner critic ramps up in chaos. Replace it with, “You’re doing your best. You’ve been through worse. You’ve got this.”