NERVOUS SYSTEM TECHNIQUES TO RESOLVE MOOD SWINGS
Learn how to overcome mood swings with quick nervous system regulation techniques for emotional stability.
Mood swings can be challenging to manage, affecting our overall well-being and daily interactions. Fortunately, by focusing on nervous system regulation, you can find balance and stability in your emotions. Let's explore how.
Understanding Mood Swings
Mood swings are sudden and intense changes in emotional state, often without an obvious cause. These can range from feelings of elation to deep sadness, and affect your ability to function normally.
Signs and Symptoms
Rapid changes in mood: shifting from happiness to sadness abruptly.
Emotional sensitivity: overreacting to minor events.
Physical symptoms: headaches, fatigue, and digestive issues.
Common Causes
Hormonal imbalances: often seen during puberty, pregnancy, or menopause.
Chronic stress: prolonged exposure to stress can destabilize your mood.
Poor sleep: inadequate rest significantly impacts emotional regulation.
Diet: irregular eating habits and poor nutrition can trigger mood imbalances.
Mental health conditions: conditions like bipolar disorder or depression are often associated with mood swings.
How the Nervous System Influences Mood Swings
The nervous system plays a critical role in regulating emotions. When balanced, it helps maintain a stable mood. However, chronic stress can disrupt this balance because it builds up in the body over time, leading to mood swings.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
This is because a higher stress baseline in the body decreases your nervous system's Window of Tolerance
A balanced nervous system is better prepared to handle stress and challenges.
Which makes it more likely for your nervous system to shift into one of the three dysregulated states at the bottom of the NEUROFIT Ring, even in response to smaller stressors:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
The Role of Afferent Nerves
Eighty percent of the nerves in the body are afferent, meaning they send signals from the body to the brain. This explains why physical problems like chronic stress can so heavily influence our emotional states.
If the brain perceives stress or imbalance, it triggers the sympathetic nervous system, affecting your mood.
The Vagus Nerve and Emotional Regulation
The vagus nerve plays a central role with emotional regulation. It helps control the parasympathetic nervous system and the vagal brake, which is responsible for calming the body back down after stress.
Strengthening the vagus nerve through specific exercises can help stabilize your mood.
Practical Ways to Regulate Your Nervous System
Daily Habits for Balance
1. Regular Exercise: Engaging in physical activity helps release endorphins, which improve mood. Aim for at least 10 minutes of exercise daily to experience these benefits. Our NEUROFIT App data shows that regular exercise supports both greater emotional balance and higher HRV.
2. Mindful Breathing: Simple breathing exercises can activate the parasympathetic nervous system, promoting relaxation and emotional stability.
4. Consistent Sleep Routine: Prioritize 7-9 hours of sleep each night to support nervous system health.
Specific Exercises for Immediate Relief
Body Tapping
Body tapping is a quick way to ground yourself and bring immediate relief from emotional upheaval. Here's how to do it:
Stand or sit comfortably.
Use your hands to gently tap different parts of your body, starting from your chest and moving outwards.
Focus on the sensations and breathe deeply throughout the exercise.
Sacred Rage
Sacred rage is a great way to release trapped anger and negativity from the body.
Grab a pillow
Repeatedly raise it above your head, and slam it against a solid object like the ground or a couch
Breath in on the upward motion, and breath out as you slam the pillow.
Heart-Focused Breathing
This exercise engages the vagal brake and slows your nervous system back down.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Diet and Hydration
Balanced Diet: Ensure your diet includes omega-3 fatty acids, vitamin B12, and probiotics to support gut health and emotional balance.
Hydration: Drink plenty of water throughout the day. According to recent research from the University of Connecticut, even mild dehydration can lead to increased stress and fatigue.
Overcoming Resistance to Change
It's natural for your nervous system to resist change. Recognizing and pushing through this resistance is key to finding balance.
Identifying Resistance
Procrastination: Delaying exercises or habits that could help stabilize your mood.
Negative Self-talk: Believing that change is too difficult or won't work for you.
Strategies to Overcome Resistance
Set Small Goals: Start with small, manageable changes in your routine.
Track Progress: Use a journal or app to monitor improvements in your mood and nervous system balance. Consider trying journaling to track your journey. You can also use CLEAR - NEUROFIT's in app AI Coach - which is great at clearing persistent stress patterns and emotions from the body.
The NEUROFIT App's AI Coach helps you resolve persistent stress with quick, secure and private text-based conversations.
Seek Support: Engage with friends, family, or a community that understands and supports your journey.
NEUROFIT's Approach to Nervous System Regulation
At NEUROFIT, we have seen firsthand how effective nervous system regulation can be. Our app offers personalized insights and exercises designed to help you balance your nervous system and improve your emotional well-being.
Personal Insight
When Andrew and I started NEUROFIT, we were driven by our personal experiences with chronic stress and emotional imbalance. Through extensive research, testing, and data-driven feedback, we developed a system that quickly reduces stress levels and stabilizes mood for our community. Our average active member reports 54% less stress after just one week using the NEUROFIT app.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Frequently Asked Questions
How quickly can I expect to see results from nervous system regulation?
Most of our community reports noticeable changes within the first week, especially when adding daily exercises and habits.
Can these techniques help with conditions like anxiety and depression?
Yes, while these techniques are beneficial for general emotional stability, they can also support those dealing with anxiety and depression by promoting a balanced nervous system.
What if I don't have time for a long exercise routine?
Even just 5-10 minutes of daily practice can make a significant difference. The key is consistency.
How do I track my progress?
Using an app like NEUROFIT can help you monitor your daily habits, HRV, and overall progress, giving you clear insights into your improvements and progress.
Balancing your nervous system is a practical and effective way to manage mood swings. By adding these practices into your daily routine, you can achieve greater emotional stability and overall well-being.
