Nervous System Regulation
A little bit of self care. Sharing a tool box of hacks I use on rotation to feel grounded or get back to a feeling of homeostasis when a period of insecurity or doubt sets in.
A little different to the normal fermentations and cooking recipes, but an issue equally as important ~ one about how we feel in bodies.
A little sharing of tools I use to feel calm and grounded throughout the week.
In Becoming Supernatural, Dr. Joe Dispenza puts forward that our feelings of worry and anxiety can become addictive. The chemicals and hormones induced by anxious feelings can sometimes become something we crave.
A ‘stressed out little monkey’ was how my mum once described me. I was a full-time worrier and had what she called a ‘nervous disposition’ ~ this and an unhealthy lifestyle were possibly the pre-cursors for me getting an autoimmune disease in the first place.
When I was first diagnosed with Vitiligo, food was the first area I worked with.
I thought if I just adapted my diet I would be able to reverse and hopefully cure the autoimmune disease.
But, it’s funny how when you start to change one thing and look after yourself in one area of your life, it starts to seep into and affect the others.
Everything is connected.
Changing my diet got me a point (until the re-pigmentation stopped), the rest needed to come from my lifestyle and the way I was treating myself.
It has taken time and a lot of trial and error to find the right rituals to start to heal a frazzled nervous system and turn the ship around.
Nowadays, I find returning to a place of balance much easier than I used to and can ask myself ‘how do I want feel today?’ rather than feeling like my emotions are the puppet master over my life.
I love reading what others do to keep their peace and have found it so helpful to experiment with what works for them to see if it may also work for myself.
So, in honour of ‘sharing the tea’ and no gate-keeping, I have made a collection of personal practices to peruse, in case they in turn can help someone else.
Here is a round up of rituals I do regularly to keep in a positive, grounded flow and find helpful to get out of a funk when I realise I’ve been in one.
Let me know if you use any of these things too, or what you like to do when you’re looking to shift perspectives. I love a conversation around this topic <3
*Please note these are just tools I personally find useful and to be used for general information purposes. It is not a substitute for professional medical or mental health advise and not intended to prevent, treat or cure any medical or psychological conditions.
HYDRATE:
Starting with the basics ~ when did you last sip some water?
The other day I heard the quote “when we’re thirsty, we’re already dehydrated.”
If I’m sipping something hydrating throughout the day I know at least my concentration will be clearer and I’ll have better focus.
The question is: how to keep liquids flowing so we don’t become thirsty?
For the days still water seems a tad on the mundane side, some of the following cocktails help to mix it up:
ACV, Lemon and Himalayan Salt
~ 1 tsp apple cider vinegar, juice from 1/2 lemon, 1/2 tsp Himalayan salt in a glass of warm spring water.
One for the morning: the health benefits of apple cider vinegar are said to be boosted when drunk on an empty stomach, lemon to cleanse and Himalayan salt for the added electrolytes.
Whole Lemon, Ginger and Turmeric Concoction
~ Chop up and blend a whole organic lemon (peel and all) with 50ml of water in a high speed blender, then combine with the fresh juice of a thumb-sized piece of ginger and thumb-sized piece of fresh turmeric. It’s fiery, juicy and immune boosting.
The idea of using a whole lemon came from Dr. Berg ~ “the peel, the pith and the seeds have 5 x more nutrition than the juice in the pulp.”
Mineral Tonic
Juice 1/2 lemon, 1/2 cup pressed coconut water, 1/2 cup spring water, 1/2 tsp Himalayan salt, 1/2 tsp freshly grated ginger ~ place in a glass and stir well before drinking.
Chia Seeds, Star Anise and Bay Leaf Water
Place 1 star anise, 1 bay leaf and 1 tbsp chia seeds in a glass of water and leave overnight to sip in the morning.
A skin beauty tonic learnt from Radhi Devluki ~ high in antioxidants with astringent properties.
Watermelon & Kombucha Coolers
1/2 watermelon, 3 sprigs mint, 500ml kombucha, 5 ice cubes (optional) ~ place all ingredients in a blender and blend until smooth.
Had to add something fermented to the list. High in electrolytes from the watermelon, probiotic, gut-friendly and pure bliss in the sunshine.
FEAST:
Three questions I ask myself daily:
Have I nourished myself properly today?
Have I added in enough vegetables and probiotic rich foods that promote a healthy gut and happy brain?
Am I eating in sync with my cycle?
In the past, once I started work (at C -et- C or Motif Studio), I would often get tunnel vision and find it hard to pull myself away or take a break.
I would tell myself ‘I’ll just get x,y,z finished and then pause’, but this would sometimes go on for hours and be setting myself up to fail as things would inevitably start to go wrong if I didn’t take time to recharge throughout the day.
A new law I have set for myself: if work is busy ~ set a timer to stop and make sure I sit down for at least 30 minutes to eat something nourishing and recalibrate. Then come back with a sense of renewed energy for the remainder of the day.
Getting organised and having pre-made nutritious meals in kitchen for when sudden hunger sets in is a game changer ~ it’s a satisfying feeling knowing they’re already there and I no longer start snacking on sugary foods that cause a spike and in turn, a crash.
A assembly of meals I love to batch make for whenever I might need them throughout the week:
Inspired by hormone health chef Katie Flour. It’s so nice to make a big bowl of this supercharged dish, knowing it’s got everything you need to keep you feeling good.
Originally made by my friend Jay, she cooked this at a dinner party one evening and it’s now on constant rotation in my kitchen. It’s my slow cooker go-to and perfect for luteal phase.
It also works really well with parsnips subbed for sweet potatoes and tasty with nuts, seeds and crispy kale sprinkled on top with a little drizzle of kefir or yoghurt.
This is made on repeat at the moment, it’s seriously good. Made with buckwheat sourdough discard and added gram/chickpea flour, water. Mixed with turmeric powder and the magic Ayurvedic trio: coriander, cumin and fennel seeds.
I mix up a big batch of batter once a week and leave it in the fridge for handy quick pancake snacks and lunch for a few days.
The easiest cupboard meal ~ rice and homemade kimchi. Not one to batch make, but so nice when you’re feeling lazy and craving some comforting carbs. Gluten free and feels healthier than a big bowl of pasta with the added fermented vegetables and probiotics.
The simple act of getting outside to pick nettles is just relaxing in itself and they are full of magnesium ~ the calming mineral. So easy to make and delicious re-heated for the next few days. It’s really nice with kefir, EVOO drizzled on top and a sprinkling of seeds (I go into a of lot detail on soup toppings here).
This dish is also nice made with spinach instead of nettles (the classic soup Convent Garden used to sell in supermarkets) ~ but don’t forget the nutmeg. The nutmeg makes it what it is.
Kefir, banana, turmeric, honey, lemon and ginger. If I’m in a rush or have just got in and need something quick before cooking, this is what I make. Cooking when super hungry is never as fun.
(To be really organised / feel ready for the week ahead, I love to make the big green salad; a herby sourdough batter for pancakes when you want them; a big sweet potato curry and batch of nettle and nutmeg soup to heat up as and when).
BREW:
There’s something so soothing and witchy about standing over the stove with a wooden spoon in hand, stirring a pot that’s cooking up a calming combination of flowers, herbs and spices.
Some of my favourite relaxing potions for brewing up to calm the nervous system:
Known as ‘heart medicine’ and the ‘superfood of all superfoods’. Cacao is high in antioxidants and rich in magnesium for soothing frazzled nerves and promoting calm. It is said to trigger three neurotransmitters that are connected with elevating the mood: serotonin, dopamine and phenylethylamine.
Raw Cacao powder also works (although a more processed form of cacao), but cutting up big chunks to melt down in a pot feels extra medicinal somehow.
I love heating up a saucepan with 1/2 can coconut cream, 21g raw ceremonial cacao (known as the daily dose) and a combination of the following: grated nutmeg, tsp turmeric, a pinch of cardamon, rose petals, cinnamon sticks, a few cloves or a star anise, pinch of cayenne pepper, honey and adding half a tsp of ashwagandha (the adaptogen I love to add for extra stress relief).
Best made with loose dried flowers and for the most benefits (taught by a wonderful herbalist in Glastonbury) steeped for at least 10 minutes with a lid on ~ this keeps the volatile oils and magical properties of the herbs inside the cup.
An adaptogenic herb, said to help the body adapt to stress and promote mental balance. So nice as a loose leaf tea, but also this Clipper one in bags with hemp and chamomile is so, so good.
Creamy matcha with the additional fat of the sesame seed paste ~ delicious, soothing and very satisfying.
Brewed with nettles from the garden ~ nettles are a nervine herb, known to support the nervous system and help calm an anxious mind. They are anti-inflammatory, rich in antioxidants and it’s also just so aesthetically pleasing to sip from a cup with a pretty leaf submerged in the hot water.
NAP:
Just because.
I’m not sure you can beat 20 minute cat nap in the sunshine (with a mineral suncream on).
As we all know, sunshine helps to boost vitamin D levels ~ known as the happy hormone (and is also the vitamin most people with autoimmune diseases are low in).
MOVE:
The body-mind connection doing it’s thing.
I used to be such a Vinyasa girly ~ always choosing the fast paced flows and doing yoga for the benefits of exercise, not cultivating the feeling of peace.
It was accidental link-click that brought me to a restorative flow and now that relaxed, calm feeling is something I go-for every time I get my mat out.
A 10 minute simple stretching class can be all it takes to release some physical tension, and in turn mental tension.
~ For slow flow-y stress relieving yoga ~ I love her app for yoga on the go and downloading classes when I know I’ll have no internet.
~ A sweet gentle sequence from yoga teacher Andrew Sealy.
Kundalini Yoga
~ Most recently Kundalini has been my go to ~ I’m starting to believe it’s a bit magic.
The Muses run by Amanda Norgaard and Benshen Co by Desiree Pais are both beautiful spaces to be in a Kundalini community with like-minded women all meditating and working towards goals together.
BREATHE:
~ A simple, no frills video. Does what it says on the tin.
~ A beautiful guided youtube with Kundalini teacher Amanda Norgaard.
~ Free daily sessions on instagram with Stuart Sandeman (author of Breathe In, Breathe Out) with monthly courses and retreats.
~ Free meditations with Desiree Pais ~ the Ra Ma Da Sa Healing and Left Nostril Breathing classes are so soothing.
READ:
Sometimes just picking up a book and making myself properly concentrate on the words for a few pages can help when my mind is feeling cluttered.
Focusing on something different for a while can switch up thinking patterns ~ a list of the most inspiring books I love to dip back into on creativity, art and life:
One to get things moving. A 12 week course, but also a way of life. Morning pages, artist dates and pieces of writing to shift mindset and think differently.
I love picking up this book back up to re-read the essays and absorb Julia’s wisdom.
Thoughts on creativity and an Artist’s life ~ how to get out of your own way and create for the sake of creating. It doesn’t need to be read cover to cover, dipping into it for nuggets of wisdom works just as well.
Essays from the New Thought leaders of the early 19th century, such as Napoleon Hill and Wallace Wattles. Ideas on living a good life, the power of optimism, gratitude and removing competition from those around us.
How to embrace creativity without fear or judgement. I love her reference to our ‘artistic goblins’ ~ the mythical creatures we can hold accountable for our good creations and our ‘not so good’ creations.
It takes our pride and shame away ~ if our work is great, it keeps us humble and if it is not so great, it wasn’t our idea anyway. Always hold the goblins accountable <3
I hope you enjoy this gathering of sources and inspirations :~)
Part 2 coming soon :~)
Would love to hear what you use to calm a worried mind, ease anxiety or get back to a peaceful state.
Leave a comment with any suggestions, always love hearing from you <3
Fleur x