3 Practices that Boost the Body’s Natural Ability to Heal - Part 3
- 11 minutes ago
- 6 min read
Part 3 of 3
Nervous System Regulation
As we have explored the three best practices to assist the body in healing naturally, we have discussed food quality and parasites. We now come to the last - but certainly not the least important - practice; nervous system regulation.
Nervous system regulation and stress management are sometimes thought of as interchangeable, however, there is a significant difference.
Stress is not necessarily a bad thing. When we are under a deadline, stress can help us focus or “lock in”, as the kids say, and get the job done. It is when stress is elevated for an extended period that physical, mental, and emotional issues arise.
Prolonged and elevated stress levels can cause a myriad of problems such as:
- Cardiovascular Conditions - elevated heart rate and blood pressure due to stress can increase the risk of a heart attack or stroke.
- Suppressed Immune System – prolonged stress weakens the immune system resulting in the body being more susceptible to disease.
- Digestive Issues – being stuck in a sympathetic nervous system state (fight-or-flight) causes the body to focus on immediate life-saving functions. Digestion takes a back seat, which can cause constipation, IBS, bloating, ulcers, and other GI issues.
- Anxiety and Depression – chronic stress can lead to negative thought patterns and mood swings increasing one’s risk of anxiety and depression.
- Sleep Disorders – endless stress and worry can have a negative impact on sleep quality.
Stress management is the assortment of tools and coping skills we use to help mitigate stressful situations.
- Going for a walk outside
- Expressing ourselves respectfully
- Breaking a large task up in smaller tasks
- Prioritizing our to-do list
- Meditating on Scripture
- Prayer
- Deep breathing techniques
- Hugging a trusted family member or friend
All these things are tools in our toolbox for managing the stressors in our lives.
But what happens when there is prolonged stress and we start to feel hyper- or hypo-reactive to stressful environments?
For instance, you work at a demanding job. Everyone comes to you for solutions, there are many fires to be put out, your boss is angry all the time, deadlines are closing in fast, and you are required to be on-call throughout the day.
Your thought life is constantly focused on work and potential outcomes of meetings or client demands. You don’t sleep and when you do it feels like you dream about work and solving problems. When you wake up, you don’t feel rested, you just pound another cup of coffee and keep it moving.
No rest for the weary, right? If you want it done right, you need to do it yourself.
I feel exhausted just thinking about living in this kind of chaos.
The nervous system has two states: sympathetic nervous system (fight-or-flight) and parasympathetic nervous system (rest-and-digest).
Ideally, you should balance between the two. As stress increases, the body should go into a sympathetic state and when the stressor is over the body should ease back into a parasympathetic state.
While in the sympathetic state the body increases alertness, breathing changes, heart rate increases, you may start sweating, pupils dilate, and muscles tense up. This state prepares the body for action (fight-or-flight).
In the parasympathetic state the body relaxes, breathing becomes easier and deeper, the digestive tract relaxes and food moves through the body easily, you fall to sleep easier and sleep deeper, the body feels restored and regulated (rest-and-digest).
A dysregulated nervous system can get stuck in hyper- or hypo-reactive states. Remember the example above. This prolonged state of stress can cause either a hyper- or hypo-reaction or even a mix of both.
A hyperreactive state can present itself as:
- Anxiety
- Irritability
- Muscle tension or chronic headaches
- Racing and intrusive thoughts
- Difficulty sitting still or feeling guilty for taking a break
- A feeling that everything on your to-do list must be completed today
- Feeling constantly on edge
- Tired but wired – you want to sleep, but then feel a surge of energy when you try to relax
A hyporeactive state can present itself as:
- Low energy and low motivation
- Feeling numb or disconnected – you are neither sad or happy – a feeling of “meh”
- Difficulty starting or finishing tasks
- The thought of your to-do list feels overwhelming, so you don’t even start – paralysis by analysis
- Wanting to stay in bed or withdraw – you have become a hermit
- Feeling mentally blank – you numb difficult thoughts/decisions with TV or doom scrolling on social media
- Avoiding messages or responsibilities
- Trouble making decisions
Again, one can react from either end of the spectrum or display a mixture of reactions. For example, one could be hyperreactive for several days then drop into a hyporeactive state as energy stores and adrenal glands deplete.
Let’s answer the prevailing question. How do we regulate a dysregulated nervous system?
Lifestyle changes will make the biggest impact on the nervous system.
- Change job/career – this is a hard one for many people who feel they are “stuck” in a specific job/career field. It also may not be possible, but IF it’s possible, find a job or career path that is less demanding.
- Be selective with your “yes” - not everything needs your participation or your commitment.
- Create space in your day/week/month/year for rest - plan for rest/vacations/short breaks. This is a great way to promote recovery, boost the immune system, and have the motivation to keep pushing when things get tough. Taking shorts walks (5-10 minutes a couple times a day is an easy way to incorporate rest breaks).
- Take a digital fast – turn it all off. The television, phone, computer, video games. 48 hours is enough to feel a significant difference.
- Prioritize your health – nutrition, fitness, hydration, sleep (See link to my FOUNDATIONS health guide below)
- Connect with community – family, friends, church community, other support groups or hobby groups (run clubs, crochet clubs, etc.). Build in time during your week for connection.
- Seek professional help – if feelings of overwhelm are not subsiding, you have thoughts of harming yourself or others, or you start to feel hopeless please find a mental health professional immediately.
This wouldn’t be Jesus Is My Healer if we didn’t talk about what the power of Jesus can do for our mental and physical health.
“God is our refuge and strength, an ever-present help in trouble.” Psalms 46:1
“I lift up my eyes to the mountains- where does my help come from? My help comes from the LORD, the Maker of heaven and earth.” Psalms 121:1-2
God designed our bodies to heal. Some of that healing comes from the tools and wisdom He has given us like nutrition, sunshine, hydration, exercise, and a relationship with Him. Other times it can be miraculous healing. Praise His Name! However He choses to heal us, healing is available by the power of His Holy Spirit.
We need to be careful not to worship the tools He gives, but to worship the Giver of good gifts (James 1:17). God has a strategy for healing and it’s not the same for every person because we are all unique.
Be patient and trust the Lord with your health and healing. Through healing we learn patience because healing is not linear. We learn compassion as we see others who are walking a similar path. We learn perseverance as we wait on God’s answers and timing. We learn the love of the Father as He comforts us through the journey. We learn to be content in all circumstances like Paul (Philippians 4:11). We build a stronger faith in Jesus when we trust that He is working all things for good (Romans 8:28) and that He will finish the good work He started in us (Philippians 1:6).
As we wrap up this miniseries, go and execute. Start your healing journey with Jesus at the forefront. Ask Him for the strategy to heal. Begin with wisdom and the basics and then listen for the Holy Spirit to instruct you on the path you should go. May God bless you!
Check out my FOUNDATIONS health guide to kickstart your health journey. It’s FREE!
Comments