Self-Regulation in Uncertain Times

2025 feels like a torrent of inescapable change. I’m hanging on for the ride, but occasionally lose my breath in the quickness of the turns. 

For those of you feeling similar, know that I see you.

As we navigate these uncertain times together, here are some easily actionable tips for regulating your nervous system. (Save for when you need a little reminder.)

Ground Yourself

Winter is still upon us, so perhaps getting outside in your bare-feet is out of the question. Fortunately, there are other ways to ground. Here are two effective practices to keep in your pocket:

A technique I use frequently involves taking  3 deep belly-breaths while envisioning a cord extending from the base of my spine into the earth. When I feel especially disrupted and pulled in all directions, I picture a thicker cord stabilizing me, or one wrapped around the earth’s core to anchor my being. Then I imagine a beam of light entering through my crown and filling every cell of my body from within. 

Grounding helps bring you into the present moment - a space where all that exists is now, and there is nothing to do but feel your connection to the natural world. 

Another way to ground yourself is by taking a quiet walk outside, engaging all your senses. Listen to the wind and birds, gaze softly into the distance, feel the cool air on your face, touch a tree trunk, smell someone’s fireplace burning. 

Make it personal - Take this sacred moment just for yourself. 

Vagus Nerve Reset

If you’re already feeling dysregulated, and experiencing anxiety, tension, agitation, depression, or brain fog, a vagus nerve reset exercise can help your nervous system re-regulate.

The following exercise is from Stanley Rosenberg’s book Accessing the Healing Power of the Vagus Nerve. 

Start by lying on your back on a floor or bed with your head in a neutral, forward-facing position. Clasp your fingers behind your head, like you would do crunches. Keeping your head still, shift your eyes as far as they will go (and as far as is comfortable) to the left side. Hold this position for 30 to 60 seconds until you swallow, sigh, or yawn. This response indicates you’ve engaged the vagus nerve. After the response, bring your eyes back to the center. Next, take your gaze to the right side until you experience the same response you got on the left side. Then return to neutral and sit up as you feel ready.

I use this exercise in the office, and it’s a great one to do on your own. Once you have the basics down, it can even be adapted to a seated or standing position making it easier to do on the go. 

Additional Support

While there are many things you can do to support yourself as you move through your days (eat healthy, drink water, get adequate sleep, move your body), sometimes you still need to receive additional support from someone. Someone to bear witness to the challenges you face, one who can help you get back in touch with your inner peace, strength, and resilience. 

It is an honor to serve in that role whenever needed. When you’re ready, I’m here to help you heal.