As a neurodivergent mom of neurodivergent kids, having a collection of nervous system regulation activities is essential. The nervous system impacts our emotions, thoughts, behaviors, and physical sensations. When it’s dysregulated in one or all of us, life is downright hard.
Today, let’s discuss 7 different activities to support nervous system regulation.
The Nervous System
Throughout the day, all people cycle back and forth between feeling regulated and not regulated. It’s a delicate balance between calming (parasympathetic) and activating (sympathetic) parts of our nervous system.
For those with ADHD, autism, anxiety, or other forms of neurodivergence, that balance is much more delicate. This means we need lots of strategies to support us.
7 Nervous System Regulation Activities
The following are seven simple and effective nervous system regulation activities to support your family.
1. Movement
Movement is essential for the nervous system. Friend, we were designed to move.
- Walking
- Running
- Yoga
- Dancing
- Shaking
- Jumping on the trampoline
- Swaying
Intense movements like running or jumping help burn excess adrenaline. Gentle yoga poses or movements like swaying stimulate parasympathetic calming chemicals like serotonin. Plus, regular exercise supports the release of healthy hormones and neurotransmitters like dopamine.
2. Sleep
Getting quality sleep is critical for optimal health. After years of sleep deprivation, I know firsthand that nothing is more important than sleep. For my kids, my hubby, and myself.
During sleep, the nervous system works hard to support:
- Memory consolidation
- That’s why sleeping after studying improves learning
- Hormone regulation
- Including stress hormones such as cortisol, insulin, serotonin, and adrenaline
- Neuroplasticity
- Developing new healthier pathways in the brain
Sleep deprivation leads to increases in emotional dysregulation and mood issues such as irritability. Friend, prioritizing sleep is not easy, but worth it. Sleep disturbances are common in autism and ADHD. Here are some tips to support sleep problems in kids.
3. Deep Breathing
Deep breathing or diaphragmatic breathing is one of the best tools to regulate the nervous system. The benefits of breathing deeply include activating the parasympathetic nervous system (calming). This occurs when we:
- Take a big belly breath in through the nose
- Hold it for a count of five
- Then slowly release it through the mouth for a longer period
- For a count of 8, for example
Here are several deep breathing strategies to try.
According to the University of Michigan, additional benefits of deep breathing include:
- Reduces blood pressure
- Lowers heart rate
- Reduces stress hormones
4. Daily Light Exposure
Sunlight exposure is critical for so many aspects of the nervous system,
- Hormone regulation such as Vitamin D
- Circadian rhythm
- Melatonin and serotonin production
Sunlight exposure earlier in the day promotes the release of the happy hormone, serotonin. Regular sunlight exposure is believed to support mental health and is implicated in Seasonal Affective Disorder.
When I’m irritable or tired, I head outdoors to boost my mood. Try it.
5. Hydration
Dehydration is no joke and on a practical level greatly impacts mood and emotional regulation. Research has shown that just a 2% reduction in hydration significantly impacts brain function and cognition. Staying hydrated is not an option. It is a must for the neurodivergent brain.
Add electrolytes with quality minerals and salts to your water to support optimal hydration within the cells. When I’m feeling fatigued, one of the first things I do is drink my creatine and electrolyte drink.
Additionally, my autistic teen daughter has an electrolyte drink every morning to support POTS symptoms.
6. Appropriate Sensory Input
We all have unique sensory needs. Some sensory strategies support the release of calming neurotransmitters. Others encourage the release of stimulating hormones to increase attention, for example.
Using the right sensory strategies for your needs can make a huge difference in your nervous system state. Here are 25 sensory strategies for teens that work for everyone.
7. Remove the Clutter
As I’ve stated previously, when supporting Autistic and ADHD learners, removing clutter is critical to optimal learning. This is because visual clutter drains neurodivergent brains of much-needed cognitive fuel.
When our homes or working spaces are cluttered (a common issue for us ADHDers), our brains must tease through the excess visual input to focus on what’s most important. This is exhausting and can lead to ADHD paralysis, sensory overwhelm, and stress.
Having a clean and minimalistic space can make a huge difference on anxiety levels. When I feel my nervous system becoming dysregulated, removing clutter helps bring calm. This strategy also works for ADHD and autistic students when struggling with learning. Learn more about visual clutter and struggling students.
Recap: 7 Nervous System Regulation Activities
Having a toolbelt of nervous system regulation activities is essential for my neurodivergent family. This is because our nervous systems impact emotions, thoughts, behaviors, and how we feel in our bodies.
Today, we discussed 7 nervous system regulation activities that are simple to try.
- Movement
- Sleep
- Deep Breathing
- Sunlight
- Hydration
- Sensory Input
- Clutter-free Spaces
So, friend. What did I miss? What are your favorite strategies to regulate your or your child’s nervous systems?
Up Next:
19 Ways to Increase Dopamine & Improve ADHD Symptoms
What’s Nervous System Regulation and Why Should You Care?
25 Sensory Activities for Autistic Teenagers
Rebounding for Adult ADHD: A Trampoline Is Not Just for Kids
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
