Central Nervous System Regulation
Understanding and supporting your nervous system's natural ability to find balance and safety.
Your nervous system is constantly working to keep you safe and regulated. When living with FND, this system can become hypervigilant, leading to symptoms that feel overwhelming. Learning gentle regulation techniques can help restore a sense of safety and calm.
What is Central Nervous System Regulation?
Your central nervous system constantly monitors for safety and threat. When it perceives danger—whether physical, emotional, or social—it activates protective responses that can manifest as FND symptoms.
Why It Matters for FND
Symptoms often reflect a nervous system in protective mode
Regulation techniques can help signal safety to your system
Small, consistent practices often yield the most benefit
Tracking patterns helps identify what works for you
How Neurolog Supports Regulation
Through daily symptom tracking, you can observe how different regulation techniques affect your wellbeing. Neurolog helps you identify patterns between your regulation practices and symptom changes, empowering you to develop a personalised approach that works for your unique nervous system.
Physical Regulation
Your body holds wisdom about regulation. These gentle physical practices help your nervous system recognise safety and move from a state of protection to one of calm presence.
4-6 Breathing
Breathe in for 4 counts, out for 6. This activates your parasympathetic nervous system, signalling safety and calm.
Gentle Movement
Slow, mindful movement like stretching or walking helps discharge nervous energy and reconnect with your body.
Progressive Muscle Release
Gently tense and release muscle groups, starting from your toes and working upward, to release physical tension.
Vagal Stimulation
Humming, gentle neck stretches, or gargling can stimulate the vagus nerve, promoting relaxation and regulation.
Start Small, Stay Consistent
Begin with just one technique for 2-3 minutes daily. Your nervous system responds better to gentle, consistent signals of safety than intense, sporadic efforts. Notice what feels supportive rather than forcing what doesn't.
"Track your regulation practices in Neurolog to see how they correlate with your symptom patterns over time."
Sensory Regulation
Your senses are gateways to regulation. When your nervous system feels overwhelmed, gentle sensory input can help restore a sense of safety and presence.
Soft Gaze
Allow your eyes to rest softly, unfocused, looking at a distant point. This activates the parasympathetic nervous system.
Lighting Control
Dim, warm lighting can be soothing when your system feels overwhelmed. Natural light exposure helps regulate circadian rhythms.
Temperature Contrast
Gentle warm or cool sensations—like a warm compress or cool cloth—can help ground your nervous system in the present moment.
Grounding Touch
Feel different textures, hold a smooth stone, or place your hands on your heart. Physical grounding helps anchor your awareness.
Creating Your Sensory Toolkit
Notice which sensory inputs feel soothing versus overwhelming
Keep simple tools nearby: a soft scarf, essential oil, or smooth stone
Use sensory strategies preventively, not just during flares
Your sensory preferences may change day to day. What feels regulating today might feel overwhelming tomorrow, and that's completely normal. Trust your body's signals and adjust accordingly.
Cognitive-Emotional Regulation
Your thoughts and emotions directly influence your nervous system. Learning to observe and gently redirect your internal experience can create profound shifts in how your body responds.
Reframing Internal Sensations
Notice body sensations with curiosity rather than alarm. 'My heart is racing' becomes 'I notice my heart beating quickly right now.'
Bilateral Tapping
Gently tap alternating sides of your body—knees, shoulders, or thighs. This can help integrate emotional experiences and promote calm.
Guided Imagery
Visualise a place where you feel completely safe and calm. Engage all your senses to make the experience vivid and soothing.
Neurolog Journaling
Use Neurolog's notes feature to track emotional patterns, triggers, and what helps. Recognition is the first step to regulation.
The Power of Pattern Recognition
Neurolog's tracking features help you identify emotional and cognitive patterns that precede symptom changes. When you can see these connections clearly, you gain the power to intervene early with regulation techniques.
Finding Your Rhythm
Central nervous system regulation isn't about suppressing symptoms or forcing your body to behave differently. It's about gently retraining your nervous system's safety responses, helping it recognise that you are safe in this moment.
Every person's regulation journey is unique. What works for others may not work for you, and what works for you today may need adjustment tomorrow. This is not failure—it's your nervous system's wisdom guiding you toward what it needs most.
Be Patient
Regulation is a practice, not a destination. Small, consistent efforts create lasting change.
Stay Curious
Approach your symptoms and responses with gentle curiosity rather than judgment.
Trust Your Body
Your body knows what it needs. Listen to its signals and adjust your approach accordingly.
Use Neurolog to track not just your symptoms, but also your regulation practices and their effects. Over time, you'll develop a personalised understanding of what helps your nervous system feel safe and regulated.
Start Your Journey