Like many somatic psychotherapists I believe there is an interdependent relationship between our mental and physiological processes, which form our sense of self through the body. One dynamic within this relationship is how people’s nervous systems operate to regulate their bodies, and therefore their experiences. Medically, this is often understood in terms of regulating people’s heartbeats, breathing, digestion and other vital processes. Psychologically, this is understood in terms of regulating people’s emotions, thoughts, and actions. I am talking about two sides of the same coin. People’s nervous systems are essential to how they function on the most basic level, as well as how they experience themselves and the world. For the purposes of this post and my area of expertise, I am thinking about regulation as what you can do to create a sense of wellbeing by engaging with your nervous system. 

Within this frame, regulation is an important process to pay attention to for psychological wellbeing. Often the first step to any kind of change is building the capacity to observe. Influencing how you regulate is no different. It is critical to pause and notice when you are having a challenging time. The challenge may have multiple elements, such as rapid negative thoughts, racing pulse, strong emotional charge, and heated skin. There is a whole gestalt to dysregulation that may feel very uncomfortable and even terrifying. In bringing your attention to these elements, you can begin to influence your state by managing your physiology. In somatic psychotherapy this is called working “bottoms up” and helps create a positive baseline from where new beliefs and narratives can be engaged and committed to memory.

In service of helping people regulate their nervous systems, I have compiled 10 Ways To Regulate for Wellbeing. The list is a collection of activities that support people in working bottoms up when they have identified they are in the middle of a dysregulated state. The intention with these activities is to engage the nervous system for more wellbeing and work with it to manage challenging situations. You can download the list for easy reference below. 

Hopefully these activities will support you in regulation, which can inspire more overall wellbeing, both mentally and physically, which as it turns out, are intertwined.