Calidad Familia! As we settle into the transition of Fall, prepare for the upcoming holidays, and feel the tug of commitments as the end of the year draws close, I can’t help but recognize my gratitude as I lean on natural tools to support my nervous system. If you’re feeling tired, overwhelmed, or under motivated, join me as I walk you through practical things I incorporate in my routine as an LMFT! ✨

01. First up, sunshine! ☀️

Did you know sunlight, especially morning sun, is a natural mood booster? In a recent Healthline article, experts found that moderate doses of sunlight release a hormone in your brain called, “Seratonine”, which increases grounding and focus. My favorite way to get sun exposure is going for a 20 minute was, playing outside with my sun, or walking barefoot on grass while practicing deep breathing. Even if I do this for only 10 minutes, it instantly lifts my spirits and helps me find my inner calm.

02. Swaying & Tapping

If you’ve been following along with us this year, you know that my team and are huge advocated for BLS (Bi-Lateral Stimulation) AKA movement and tapping. Our bodies are smarter than we realize and have reactions throughout the day to every thought and interaction we encounter. If you are struggling to feel safe and connected in your own body, this is a great way to support your nervous system as you shift back into safety and comfort. You can try rhythmic tapping on your face, over your heart, or gently swaying while practicing deep breaths. As you do this, shift your thought patterns towards gratitude, silver linings in your day, or glimmers.

03. Grounding In Nature

Getting outside can be hard if you work in an office or spend the majority of your day to day routine inside. 100 years ago, this wasn’t the case! Our bodies crave connection, so what better way to ground and refresh yourself than outside in nature! If you struggle to sit still, focus on what you can hear, smell, and see as you experience the outdoors!

04. Music

Never underestimate the power of a good playlist! Whether you are winding down with tranquil sounds or getting yourself motivated with empowering songs (we recommend Beyonce all the way!), music can activate a sense of comfort and positive emotions for your body!

05. Coffee

I don’t know about you, but the minute that the aroma of freshly brewed coffee hits, my mood is instantly improved! Taking 10 minute break in my day to make coffee really is helpful for me to slow down, gather my thoughts, and reset before I continue the day. For me, this is a soothing afternoon ritual, but for you it may be something different! I encourage you to find the things throughout the day that lift you and give you the space to continue the day with confidence!

Keep in mind that everyone’s needs are different! It takes time to determine what works and doesn’t work for you, but these are a few practical ways I support my nervous system as a mom, wife, LMFT, and entrepreneur. Tell me, what are the ways that you support yourself and care for your nervous system?

AUTHORS

Elizabeth Sanchez LMFT & Kai Vibar

Disclaimer: This is not intended to be therapy or replace therapy in any way.