By Austin Newcomb, LPC
Have you ever noticed how some days everything feels overwhelming – the sound of your phone notifications makes you jump, the overhead light seems too harsh, and even simple decisions feel impossibly hard? Then there are other days when these same things barely register, and you move through your world with ease? If this resonates, you’re experiencing the natural fluctuations of your nervous system, and I want to share some practical tools to help you navigate these waves.
Understanding Your Nervous System’s Language
Your nervous system is constantly communicating with you through sensations, emotions, and even behaviors. It’s like learning a new language – at first, the signals might seem confusing or overwhelming, but with practice and patience, patterns start to emerge.Here’s a technique I call the “Body Check-In” that can help you start understanding your system’s unique language:
1. Notice where you feel tension or activation in your body
2. Rate the intensity of that sensation on a scale of 1-10
3. Take three slow breaths while keeping your attention on that area
4. Notice if anything shifts or changes
This simple practice helps build the awareness we need to work with our nervous system rather than against it. The key isn’t to change anything – it’s to start understanding your own patterns.
The Dance of Regulation
When we talk about nervous system regulation, we’re really talking about finding our way back to safety. Every person’s path to regulation looks different. For some, it might be vigorous movement; for others, it might be complete stillness. What matters is finding what works for your unique system.Here’s a framework that can help identify your personal regulation tools:
Grounding Practices:
● Feel your feet connecting with the ground
● Notice five things you can see in your environment
● Hold a comforting object and focus on its texture
Movement Practices:
● Gentle stretching or yoga
● Walking, especially in nature
● Dancing to music that matches your mood
Sensory Practices:
● Using weighted blankets or comfortable pressure
● Listening to calming sounds or music
● Finding smells that help you feel centered
Remember, regulation isn’t about forcing yourself to feel different – it’s about creating conditions where your system can naturally find its way back to balance.
When The World Feels Vibrant
Being sensitive is a superpower. Whether you’re neurodivergent, have a trauma history, or are simply wired to experience the world deeply, your sensitivity allows you to perceive and understand things that others might miss. This heightened awareness brings incredible gifts – deep empathy, rich creativity, powerful intuition, and an ability to connect deeply with others and the world around you.If you’re someone who experiences the world in this vibrant way, here are some ways to honor and support your natural sensitivity:
- Create “sensory havens” in your space – mindfully designed areas that support your natural way of experiencing the world
- Develop “regulation recipes” – personalized combinations of experiences that help you stay connected to your natural rhythm
- Embrace “micro-moments” throughout your day to check in with your sensitive awareness and honor what you’re noticing
Building Your Support System
One of the most powerful elements of regulation is safe connection with others. There’s something transformative about finding spaces where you can be fully yourself, without masking or pretending you’re “fine” when you’re not.This is exactly why spaces like the Healing Haven Institute are so vital. They offer:
● Community support from others who understand
● Resources you can access at your own pace
● A space where all parts of your experience are welcome
Your Invitation to Explore
Having both studied nervous system regulation extensively and navigated my own regulation journey, I want to emphasize: this is a practice, not a destination. Some days will feel easier than others, and that’s completely normal.
If you’re feeling called to explore this work more deeply, know that you don’t have to do it alone. Whether through individual therapy, joining supportive communities like the Healing Haven Institute, or simply beginning to notice your own patterns with more compassion, there are many paths to finding your rhythm.
Remember: Your nervous system has been faithfully protecting you your entire life. Now might be the time to thank it for its service and begin a new, gentler conversation about what you both need to feel safe and supported in this world.
With warmth and gratitude,
Austin
