Stability in Unstable Times:Practical Strategies for Maintaining Internal Regulation
Limit Input Without Withdrawing Entirely
The nervous system is not designed to process a continuous stream of distressing information. While complete avoidance of news and updates is neither practical nor advisable, unstructured exposure, particularly before bed or immediately upon waking, tends to be destabilizing.
Try This:
Consider establishing fixed times during the day to consult trusted sources, and avoid engaging with commentary or speculation outside of those windows.
Prioritize Physical Grounding
Physical states exert significant influence on emotional perception. During periods of ambient stress, grounding techniques can reestablish equilibrium. Some examples include slow, nasal breathing, contact of feet with solid surfaces, or brief periods of stillness.
Quick Reset:
Try box breathing: Inhale for 4 seconds, hold for 4, exhale for 6, and pause for 2. Repeat 3-5 times to activate your parasympathetic nervous system.
Maintain Predictable Routines
Volatility in one's environment often erodes structure. Reinstating predictable elements within the day can offer a stabilizing effect on both mood and cognitive function.
Pro Tip:
Create anchor points in your day to provide structure and predictability: consistent wake-up times, meal times, and bedtime routines.
Engage in Meaningful Tasks, However Modest
Periods of external chaos frequently trigger a sense of helplessness. Participating in concrete, value-aligned activity can serve as an anchor.
Remember:
The task itself need not be large. What matters is its relevance to one's purpose or principles.
Monitor for Accumulated Strain
Stress that is not metabolized tends to compound over time. Emotional and physiological symptoms (irritability, fatigue, indecision, disconnection) may appear gradually.
Exercise:
Identify early signs of depletion and prompt timely adjustments.
Conclusion
To remain well-regulated in an unregulated world is not a simple undertaking. It is a practice, built through repetition and refinement. While external events may remain outside of our influence, the manner in which we prepare for and respond to them remains within reach.
Need support? Our team at Thrive360 specializes in helping individuals and teams build resilience and emotional regulation skills. Reach out today to learn more about our programs.