Practical Ways to Support Regulation

Support doesn’t have to be intense, forceful or overwhelming.

In fact — the nervous system responds best to things that feel:

 kind
 simple
 repeatable
 and safe

Small, consistent practices can gently remind your body:

“You don’t need to be on high alert anymore. You’re allowed to rest.”

This isn’t about fixing yourself or doing self-care perfectly.

It’s about offering your nervous system little cues of safety — at your own pace.

1. Breath That Says “You’re Safe”​

You don’t need to control or force your breathing.

Instead, think of breath as reassurance.

Try this:

• breathe in gently
• breathe out a little longer than you breathed in
• repeat slowly for 1–2 minutes

Longer exhales tell your body:

 “We’re not in danger right now.” 

And if breath feels uncomfortable — that’s okay too.

You can always come back to it later.

2. Grounding — Let Your Body Feel Supported

When your nervous system is activated, it can help to gently anchor into your body or environment.

You might try:

🪑 feeling your feet firmly on the floor
🛋 noticing the weight of your body being held by the chair
👀 naming five things you can see around you
🤲 holding something solid or comforting

Grounding isn’t about escaping feelings.

It’s about letting your body know:

“Right now, in this moment, I am safe enough.”

3. Warmth, Softness & Comfort​

Your nervous system loves soothing sensory input.

That might look like:

 a warm drink
 soft blankets
 calming scent
 gentle music
 being outside in nature

None of this is “silly” or “self-indulgent.”

It’s nourishment.

4. Safe Connection​

Humans regulate best with other humans.

Calm presence is medicine for the nervous system.

This could look like:

 talking to someone who feels safe
 sitting with a pet
 a hug
 being truly listened to

Connection says to the body:

 “I don’t have to hold this alone.” 

5. Rest — Even Tiny Moments Count​

our nervous system doesn’t change through pressure, pushing or forcing.

It softens through:

 repetition
 compassion
 patience
 small, doable steps

There’s no rush.
No rules.
No “right way.”

Just tiny invitations back to safety — again and again.

If This Feels Hard — That Makes Sense​

You don’t have to regulate alone.

That might mean:

 trauma-informed therapy
 nervous-system aware wellbeing support
 learning gently at your own pace
 or simply continuing to listen to your body

Whatever support looks like for you — it’s valid.

You Deserve Support Too​

If grounding or calming feels:

• strange
• uncomfortable
• or even scary

…nothing is wrong with you.

Sometimes the body has been on alert for so long that stillness doesn’t feel safe yet.

You’re not behind.
You’re not failing.

You’re simply human — with a nervous system that has worked very, very hard.