Regulating Our Nervous System

Listen to their stories-live out their success-learn from their struggles is what I say to myself when I talk to my clients or anyone else who shares something hard to swallow.

I believe each one of us have what it takes within us to live to Gods Full Given Potential.

Unfortunately, though, there are millions of people suffering with way too much anxiety that is wrecking their nervios system, and not a nervous system spiking their anxiety level.

They can spend time predicting the worst, avoiding conflict, being wracked by nervousness, the chaos of this world brings chronic muscle tension, family distortion and conflict within self, among friends, co workers and other physical symptoms.

It’s as though their “idle” is set too high and they are often expecting so much from themselves due to what society or the system is telling them life should be like without society saying a word simply based on what they see, or believe they hear from the social media or others suggest or read around.

Frequently plagued by self-doubt, fear, and panic.

One of the best ways to regulate our nervous system is by taking slow, deep breaths—you’ll boost oxygen to your brain and start to regain control over how you feel.

One way to practice deep breathing is by learning how to breathe from your diaphragm—I practice this method and recommend it to all my client who come to me for Mental Health Coaching and express that they have anxiety. The diaphragm is the area of the body that tends to get “clenched” tense and panic when we’re anxious.

To practice breathing from your diaphragm, try this:

1. Lie on your back and place a small book on your belly. (Another option is to sit on a quiet place and place your hand on your belly.)

2. As you slowly inhale through your nose, make the book go up. (Make your hand go up) Hold your breath at the top of your inhalation for 2 seconds.

3. When you exhale, make the book ( ✋🏽) go down and then hold your breath for 2 seconds before inhaling again.

4. Repeat 10 times and notice how relaxed you feel.

Note: you can use your smart phone to practice this method of breathing, set regular schedules on your phone or even work at it with a friend. You can also integrate prayer meditation while you’re doing this and add extra time and a nice tune to go with it. Keep in mind that the goal and focus should be centered in your breathing. I have a great prayer meditation guide for you if you’re interested (based on the Christian faith).

If you noticed that after regularly practicing healthy breathing habits you’re still all over the place or experiencing onset outbursts episodes of anxiety or panic attacks do the following.

Challenge your thinking:

Often times in panicked situations our thoughts are all over the place and usually very much against us, or what we truly want. If you notice that after every good thought comes a HUGE negative stinking thought or ANT’s that for some reason seem more realistic than the Holy Spirit heavenly sent previously heart planted one, and therefore MUST be challenged and extinguished immediately! Do so!

The ANT’s are Automatic Negative Thinking (as Doctor Amen calls them).

Write down ALL the negative thoughts that come to mind as soon as they do no matter in which order they come out, and when you’re done, go over each and everyone of them and challenge those thoughts from a more positive, and realistic perspective.

Visit my Monday’s Instagram post for more tips.

Contact me if you’d like more information you’re not alone here!

Let’s breathe!

The Spirit of God has made me; the breath of the Almighty gives me life. Job 33:4

… where the spirit of the Lord is, there is freedom.

©️Copyrights Denise Kilby New Hope MHCLC Association. All rights reserved.

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