Transform Your Parenting Challenges with Daily Rituals, for a More Regulated Nervous System

If I start getting snappy with somebody in our house, can’t handle one more question about what’s for dinner, or get annoyed because a bird is chirping too loudly outside, I know my nervous system needs some love because I’ve become dysregulated. As a mum, it’s hard juggling all the things. You’re a project manager, counsellor, chef, play therapist, personal shopper, and Uber driver, all while trying to work and do the best you can to keep it together.

It’s easy to feel overwhelmed, stressed, constantly on the go, and to experience that little hum of anxiety or restlessness in the background. For me having these feelings constantly led to an overload of cortisol, the stress hormone, pumping through my body around the clock resulting in periods of burnout.

When I became a mother, I realised that slowing down and nurturing my nervous system became the key to achieving more with ease. Parenting challenges are inevitable and we are not expected to be perfect or chilled all the time, but with intentional daily self-care rituals, you can take wisdom from the overwhelmed feeling and create opportunities to find what you really need.

I first started learning about nurturing the nervous system because my daughter has difficulties with her own emotional regulation. Which, as a parent, can be exhausting. I thought if I could help her little body feel calmer, everything would be okay. Little did I know having this knowledge would arm me with the tools to help myself and throw me onto a journey of deeper self-discovery. It has even shaped how I deliver my programs and coaching in my business, ensuring I incorporate a holistic approach for my clients. You can’t work on mindset without nurturing the body.

One of the many benefits of nervous system work for me was increasing my window of tolerance. The window of tolerance enables us to manage a wider range of emotions and stressors without becoming overwhelmed or dysregulated.

Here’s to sharing the simple yet impactful rituals that have become my daily allies in the quest for a regulated nervous system. They can literally be done almost anywhere: in the bathrooms at work, at home, sitting in your car, while you’re waiting for a doctor’s appointment. The important part is to do things often to build your capacity and have power over your internal and external world. Daily Rituals that I Use For Nervous System Nourishment. You can also perform these if you feel triggered, dysregulated or simply want a self-care break:

1. Mindful Moments to Orientation: Take a few minutes to connect with yourself and your surroundings. Engage in orienting exercises, slowly looking around the room, noticing textures, colours, and objects. Feel the support of the couch or chair that is holding you, let go of tension. Acknowledge that your body is safe and supported. Feel its support, the texture of the fabric or arm rest. Take some time to sit in this awareness.

2. Breath Awareness: practice intentional breathing exercises to disengage your fight-or- flight response. Inhale deeply through your nose, allowing your belly and lower back to expand. Hold for at least 3 – 4 seconds, then exhale. This deep breath not only calms your nervous system but also stimulates the vagal nerve in your tummy. Stimulating this nerve also promotes relaxation.

3. Stillness: Find a quiet spot, shut your eyes, and embrace stillness for even just 10 -15 seconds at a time. Can’t find a quiet spot? Block out any external noise and focus on the calm within. You can even consider enhancing this ritual with listening to healing music or binaural beats, known for their relaxing impact on brainwave activity. You can find many options on YouTube or Spotify.

4. Nature Connection: Allocate time daily to step outside, whether it’s for a meeting, a coffee break, or taking an extended period of time to check the mail. Nature has a proven calming effect on the nervous system, supporting relaxation, rejuvenation, and a sense of tranquillity.

5. Vagal Nerve Toning: Incorporate simple vagal nerve toning exercises into your routine. Things like gargling for 30-60 seconds, expose yourself to cold for 30 seconds (even just an ice pack on the wrists or back of the neck), humming, or indulge in a tight hug. These activities activate the vagus nerve, promoting a state of calm.

Motherhood is a journey of continuous growth, and by prioritizing your well-being, you empower yourself to navigate the challenges, regulated and with strength. Challenge yourself to embrace these daily rituals as moments of self-care, and watch as your inner strength flourishes, transforming both your parenting experience and your overall well-being.

Here’s to cultivating inner strength and finding joy in the beautiful chaos of motherhood. If one, or all of the rituals feel amazing to you consider incorporating it into your daily routine.