Life is going to Life. Managing Stress and Your Nervous System:

Daily Practices and In-the-Moment Strategies

No matter how much I breathe, meditate, and journal, it doesnt mean that I don’t get stressed. Stress is an almost unavoidable part of life. But, while stress is inevitable, how we manage it can make all the difference in our overall well-being and how it impacts our quality of life.

I know that my capacity to handle what comes up in life is pretty exceptional now because I have amazing rituals that keep me feeling clear. Read this article I wrote about how I used to deal with stress and how unchecked stress creates havoc in our lives

Understanding how to care for our nervous system through regular maintenance and knowing what to do when stress strikes can help us navigate life’s challenges with greater ease.

The Importance of Regular Maintenance

Just as we maintain our physical health through exercise and nutrition, our nervous system requires consistent care to function optimally. Regular maintenance helps build resilience, making it easier to handle stress when it comes up.

Here are three key practices to integrate into your daily routine…

1. Daily Breath Practice…  

Consistent breath work is a powerful tool to calm the nervous system and maintain emotional balance. Simple practices like deep diaphragmatic breathing or box breathing can activate the parasympathetic nervous system, helping you stay grounded and centered. Even five minutes of focused breathing each morning can set a calm tone for your day.

Try This: Inhale for 4, hold for 4, exhale for 4, hold for 4 - a simple box breath, in and out through the nose.  Repeat 5-6 cycles (or longer if you’re up for it)

2. Energy Management…

Cultivate awareness of your energy levels throughout the day. Practices like mindfulness, gentle movement (such as yoga or tai chi), bouncing up and down aka rebounding, or even a short walk in nature can help regulate your energy. Doing these will support your nervous system by preventing burnout and keeping your energy flow balanced.

3. Mindful Presence…

Regularly checking in with yourself helps maintain emotional equilibrium. Journaling, meditation, or simply taking a few moments to breathe deeply and observe your surroundings can bring you back to the present moment. This practice allows you to catch signs of stress early and address them before they escalate.

In-the-Moment Stress Management

Even with regular maintenance, there will be times when stress, overwhelm, or even trauma hits hard. I got to road test this last year when our dog decided to attack a running chainsaw, once we knew she was going to be ok (only four teeth lost), I was beside myself with stress, anxiety, overwhelm, fear - all the things. So I sat and a did a breath work session to help relieve the chaotic energy in my body. Knowing how to respond in these moments can prevent a downward spiral and help you regain control more quickly.

Here’s what to do when you’re in the thick of it…

1. Breathe First…

When stress strikes, your breath is your first line of defense. Practice a few rounds of slow, deep breaths, focusing on elongating your exhales (try also the physiological sigh - click here for the video). This simple act can quickly activate your parasympathetic nervous system, shifting your body out of a stress response.

2. Objective Awareness…  

Step back and observe the situation as if you were an outsider. Remind yourself that stress is typically fuelled by perception rather than what the actual reality is. By recognizing that your thoughts might not be entirely objective (aka true), you can distance yourself from the intensity of the emotions and find a more balanced perspective.

3. Honour Your Emotions…

It’s essential to allow yourself to feel your emotions without judgment. Bottling up feelings will eventually magnify your stress, while acknowledging them can provide relief. Let the emotions move through you (think of it like a storm of inner weather) without getting tied to the thoughts they bring. This practice helps you process your feelings and prevents them from lingering in your nervous system.

Creating Your Stress-Resilient Life

I can’t stress (lol) this enough, managing stress effectively requires both consistent daily practices and in-the-moment strategies. Giving yourself a fighting chance with regular breath work, energy management, and mindfulness in your routine, you’ll build a strong foundation for resilience. And when stress does happen, responding with calm breathing, objective awareness, and emotional honour can help you navigate through it without getting overwhelmed.

Taking care of your nervous system is a journey of self-compassion and commitment. The power to manage your stress and maintain balance is possible for you with every deliberate breath.. when you choose to.

Breathe it in, Be Deliberate, and please be good to yourself!

Chelsea

aka The Deliberate One