Technically, your nervous system is designed to regulate itself without you having to do anything. I know that sounds strange because there is so much online about nervous system retraining tools and programs. But the truth is that your body already knows how to find balance on its own.

For the nervous system to do that, we have to take a step back and look at what keeps filling our stress bucket. Is it the overachieving? The rushing when you are doing dishes? The constant need to stay busy? Saying yes when you want to say no? Putting too much on your plate out of hyper-independence? You get the idea.

These patterns make it very hard for the body to regulate itself. And if you are like me, you might need to give it some support. Today I want to share what has helped me do that over the last few years.

The Backstory

Between 2019 and 2022, my body went through what I can only describe as chaos. It started with insomnia, mast cell activation, digestive issues, parasites, and mold toxicity, and ended with PPPD, a form of chronic dizziness that made me feel like I was floating through life, both physically and emotionally.

During that time, I became afraid of my body. I stopped trusting my signals and lived in survival mode.

Even after all of my physical symptoms resolved by the end of 2022, after years of working on mold, parasites, and circadian health, my nervous system still didn’t know how to rest. I had what I now call PTSD from chronic illness. My brain was trained to always look for danger, both outside and inside my body.

So at the end of 2023, I made one of the most important decisions of my life. I stepped away from social media to focus on rebuilding safety in my body and strengthening the foundation I had worked so hard to create. (Which is why you haven't seen me much on Instagram.)

What Helped Me Regulate My Nervous System

I tried a lot of things and spent thousands of dollars during this time. Irene Lyon’s 21-Day Nervous System Tune-Up, Smart Body Smart Mind, the Buteyko method, Witality breathing sessions, cellular release therapy, chiropractic care, and more. They all helped in some way, but these are the ones that made the biggest difference for me.

1. Walking at Sunrise

This is one of the simplest things you can do for your nervous system today. It was foundational for me, and I know that without it, true healing would have been impossible.

Sunrise light is rich in red and infrared wavelengths that are anti-inflammatory and help set your circadian rhythm for the day. That rhythm controls everything from your hormones and mood to how your body handles stress. Morning red light also prepares your skin and eyes for stronger sunlight later in the day, which helps you feel calm and grounded.

Try doing this daily for at least 20 minutes. Even a few weeks can bring a shift, but three months can reset your entire baseline.

If you can’t walk outside, open your windows during your morning routine or commute. Let the light reach your eyes directly. Glass blocks red and infrared frequencies, so if possible, keep the window slightly open. The key is to let natural light touch your eyes and skin without barriers.

2. Exposure Therapy

This is all about doing something that triggers your symptoms, but in a small, safe way.

For example:

• Walking into a busy grocery store or restaurant

• Trying a food that is healthy but usually triggers mild symptoms

• Taking a small amount of a supplement your body reacts to

• Doing something new that challenges you just a little

The goal is to have small exposures that teach your body it is safe. Maybe it’s five minutes in the store or a bite of a new food. Over time, your nervous system learns that it does not need to go into panic mode. This is how you rewire your body for resilience.

3. Nourishing with Carbs Again

For a long time, I ate very low carb and pushed my body hard with exercise. I thought I was doing the right thing because I was attributing my nervous system dysregulation symptoms, particularly the chronic dizziness, to blood sugar instability. But during the peak of my illness, I didn’t realize how much this was actually adding more stress to my body.

When you are already under stress, restricting carbs or under-eating signals to the body that food is scarce. The nervous system then stays on high alert, trying to conserve energy while also managing all the other stressors you’re facing. It’s like trying to heal with the gas tank on empty. Over time, this slows down metabolism, affects thyroid function, and reduces overall resilience.

Last year, I decided to increase my carbohydrate intake again (around 50% of my macros), mainly to support my hormones and improve estrogen dominance. What surprised me was how much it helped my nervous system too. Eating balanced meals with enough carbohydrates from fruits, fruit juices, and starchy vegetables helped me feel calmer, sleep better, and recover faster after stress. It taught my body that it was safe to relax and receive instead of constantly push and burn out. If you’re like me, I recommend using the Cronometer app to check your current macro intake; you might be surprised by what you find.

4. Taking a Break from Social Media

When I took a long break from social media, I had no idea how much it would impact my nervous system. My work involves being online and interacting with hundreds of people every week. I love it, but that level of stimulation kept my body in constant alert mode.

Every message, comment, and notification added to my stress load. Even kind interactions can feel overwhelming when your system is already sensitized. Add in screen time, blue light, and the emotional energy exchange, and you have the perfect recipe for dysregulation.

Our eyes are an extension of our brain. They tell the body what time of day it is and influence hormones, mood, and metabolism. When we stare at screens for too long, our panoramic vision shrinks, and our body enters a subtle state of stress.

To reverse that, I started practicing panoramic vision. You can try it anywhere. Soften your gaze, look at the horizon,and take in your surroundings without moving your head. It instantly tells your body it is safe. I do this every morning during my walks and throughout the day whenever I feel tense.

5. Supporting PPPD and Chronic Dizziness

When I was at my worst, PPPD was one of my hardest symptoms. It felt like walking on a trampoline or floating all day, disconnected from my body. It was one of the most frightening experiences of my life, and even after my body healed, that feeling lingered for months.

What helped the most was a mix of morning light exposure, social media breaks, and gentle eye exercises called smooth pursuits. These exercises train your brain to follow an object smoothly, which helps calm visual overstimulation and re-establish balance.

To try it, hold a small object at arm’s length in front of you, and move it slowly left to right, right to left, up, down, and diagonally. Follow it only with your eyes, not your head. Do this ten times in each direction, taking three slow breaths before and after. Over time, this helps your brain feel safe again.

With PPPD, we rely too much on vision and neglect other senses. This is where a practice like orienting helps. Pause and let your eyes wander. Notice the colors, shapes, and textures around you. Feel your feet on the ground. Notice your breath. These small moments of presence remind your body that you are safe.

A common mistake is judging yourself or trying to control your breathing if it feels fast. The point of orienting is acceptance, not correction. Fighting your body only adds more stress.

6. Slowing Down Through Knitting

Knitting became one of my favorite tools for nervous system regulation. I started doing it between client calls or whenever I needed to come back to myself.

It forced me to slow down. It gave my hands something rhythmic to do and kept my mind anchored in the present moment. It also connected me to my grandmother, who used to knit, which added a layer of comfort and nostalgia.

You don’t have to knit. Any slow, repetitive hobby works. Drawing, pottery, gardening, or playing an instrument all send the same message to your body: you are safe enough to slow down.

Bonus: Red Light Therapy

Red light therapy became one of my favorite tools after one of my members recommended it. I use the Firestorm by EMR TEK (you can save on their products with my coupon code PAOLA). I place it on the top of my head for about 5 to 10 minutes while lying down. It has a calming effect, helps reduce inflammation, and supports mitochondrial function.

Many of my clients have noticed that using red light on the head helps them feel calmer and more balanced.

If you don’t have a red light device, you can still get these benefits naturally from sunlight. Sunrise and sunset are both rich in red and infrared light, which is why those two times of day are so powerful for healing.

Final Thoughts

Regulating your nervous system is not about forcing calm or doing everything perfectly. It is about creating enough safety for your body to do what it already knows how to do: heal.

These are the practices that helped me feel grounded again after years of chaos. If you are in the middle of your healing journey, please know that your nervous system can recover too. It just needs time, gentleness, and the right inputs.

If you try any of these practices, I would love to hear how they work for you. You can share your experience inside my free community, where I post updates, host live Q&As, and provide more tools to help you reconnect with your body.