By Liz Berland, LPC, SEP, Somatic Touch Practitioner

The world can feel loud, fast, and unpredictable — and our bodies notice. Between the constant stream of news, work responsibilities, and daily life, our nervous systems rarely get the rest they need. Staying regulated isn’t about perfection; it’s about finding small, steady ways to return to yourself when things start to feel like too much. Sometimes that looks like reaching for a fidget, taking a slow breath, or letting someone else’s calm help settle your own.

Helpful strategies for staying regulated include creating a personal sensory toolbox — a collection of grounding and soothing items like fidgets, textured fabrics, calming scents, or visual objects that bring comfort. It can also help to keep consistent daily routines, practice self-compassion, and lean on coping skills such as deep breathing, gentle movement, or stretching. Staying regulated often means paying attention to your environment, reaching out for support, and prioritizing rest and self-care before overwhelm sets in.

Why Regulation Feels Hard Right Now

With the state of the world, our nervous systems are often under chronic stress. Uncertainty, overstimulation, and a constant stream of information can keep the body in a state of dysregulation — either in hyperarousal (fight-or-flight) or hypoarousal (freeze or shutdown).

When the sympathetic nervous system stays activated, the body may feel restless, alert, or tense. The parasympathetic system, on the other hand, governs rest and digestion — helping us slow down and restore balance. Chronic stress disrupts this natural rhythm, leaving us feeling anxious, exhausted, or disconnected.

It’s important to remember that dysregulation isn’t a sign of weakness — it’s your body doing its best to keep you safe. Understanding this mind-body connection helps us approach our reactions with compassion rather than judgment and creates space for self-kindness as we learn new ways to soothe.

Skills for Self- and Co-Regulation

Staying regulated in a fast-paced society requires both self-regulation and co-regulation.

Self-regulation involves developing personal coping tools and using them consistently — taking deep breaths, practicing mindfulness, or using your sensory toolbox to bring yourself back to a calmer state.

Co-regulation happens through connection with others. Sharing space with someone calm and grounded can help our own nervous systems settle. This emotional “synchronization” can be a powerful source of safety and stability, reminding us that regulation doesn’t happen in isolation.

Ways to Support Regulation Day-to-Day

When you notice yourself becoming dysregulated, small, intentional shifts can help restore balance:

• Grounding and soothing techniques: Deep breathing, body scans, or focusing on your senses can calm the nervous system.
• Physical activity: Movement releases stored tension and helps the body discharge energy.
• Time in nature: Being outdoors naturally reduces stress hormones and promotes a sense of calm.
• Curate your sensory environment: Use your sensory toolbox — fidgets, calming scents, soft textures, or music — to bring comfort and safety into your surroundings.
• Reduce overstimulation: Limit exposure to noise, screens, or stressful media when you feel overwhelmed.
• Create micro-moments of regulation: Sip something warm, feel your feet on the ground, or place a hand over your heart. Small actions send big messages of safety to the body.

These small, consistent practices can help your body relearn safety and stability, even when the world around you feels unpredictable.

When to Seek Support

Practicing grounding and self-regulation skills can cultivate a sense of inner strength, but sometimes extra support is needed. If you find that regulation feels out of reach, or you notice frequent overwhelm or shutdown, therapy can help.

Working with a somatically trained therapist can support nervous system balance, help you build self-trust, and provide a co-regulated space for healing. You don’t have to navigate this alone — regulation is a practice that grows stronger through connection, compassion, and care.

Bringing It All Together

When the world feels heavy, small moments of regulation can make a big difference. Whether it’s pausing to breathe, connecting with someone safe, or reaching for your sensory toolbox, these practices remind your body that safety and calm are still possible.

At Embody + Mind Collective, our therapists integrate body-based approaches like Somatic Experiencing and Somatic Touch to support nervous system healing and balance.

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