Emotional wellness is a journey of connection — with the ever-changing landscape of your inner and outer world. Our state of internal regulation is constantly shifting throughout the day. Your nervous system naturally moves between states of activation and rest, responding to what’s happening around and within you. This ebb and flow is normal, but sometimes we get stuck in one state and need support finding balance again.
Think about your day. There are moments when you feel wired, restless, or on edge—maybe after a challenging conversation or when your to-do list won’t stop running through your mind. That’s an up-regulated nervous system, where energy is high, but not in a way that feels steady or centered. Then, there are times when you feel heavy, shut down, or disengaged—like you just want to curl up and avoid everything. That’s a down-regulated state, where your system slows down too much, making it hard to engage with life.
In this moment, take a conscious breath to check in with yourself: Do you notice activation? Overwhelm? What direction do you notice your internal energy shifting toward?
If you’re feeling low-energy or disconnected, try gentle techniques to up-regulate:
- Stand up and stretch
- Shake out your hands
- Take invigorating breaths or breath of fire
If you’re feeling overly activated, practice soothing techniques to down-regulate:
- Place one hand on your chest and one on your belly
- Take slow, intentional breaths
- Visualize a sense of calm washing over you
Remember, emotional wellness is a skill—not a perfect science. Be patient with yourself as you learn to navigate your inner world.
Warmly,
Elana
