Why Nervous System Regulation is the Key to Nurse Wellness

The Hidden Cost of Nursing Stress: A Journey to Wellness

Nurses carry immense burdens. Long shifts, constant alarms, and high patient acuity weigh heavily on us. Short staffing, nurse bullying, and being asked to do more with less only add to the strain. Our nervous systems are always "on." But what happens when we never take the time to reset?

Burnout, anxiety, and physical illness can become the norm. Nervous system regulation isn’t just self-care; it is the foundation of true healing.

Understanding the Nervous System

The autonomic nervous system helps us adapt and controls unconscious bodily functions like breathing, heart rate, and digestion. The sympathetic nervous system, one part of this system, prepares us to respond to danger and stress. Imagine being chased by a bear; your sympathetic nervous system floods your body with adrenaline and cortisol, enabling you to run or fight.

In contrast, during peaceful moments, the parasympathetic nervous system takes over, promoting relaxation, rest, and digestion. This balance is essential for our well-being. Ideally, we should spend most of our time in the parasympathetic state, only activating the sympathetic system when necessary.

But what happens when we work in a high-stress environment? Back-to-back 12-hour shifts with critically ill patients, understaffing, and bullying can trap our nervous systems in fight or flight, even on our days off. This constant state of duress leaves little room for relaxation.

When the brain remains in fight or flight, it tries to protect us, but this can lead to dire consequences.

What is Nervous System Regulation?

Nervous system regulation has become a buzzword, and for good reason. It plays a crucial role in nurse wellness and overall health. But what exactly is it?

Before dealing with a chronic illness, I had never heard of nervous system regulation. As a nurse, I understood the basics of the nervous system—the central versus peripheral, and the autonomic versus somatic systems. I also knew about the sympathetic nervous system ("fight or flight") and the parasympathetic nervous system ("rest and digest").

However, I didn’t realize I was dealing with a chronically dysregulated nervous system, which significantly contributed to my stress, anxiety, and eventual physical illness. I was stuck in constant fight or flight mode for far too long.

When we remain in fight or flight, our bodies struggle to return to the parasympathetic state. Our brains start interpreting even minor stressors as threats, keeping our adrenaline and cortisol levels elevated. This can lead to symptoms like:

• Irritability

• Racing thoughts

• Poor sleep

• Anxiety

• Fatigue

• Digestive issues

  
  

If left untreated, these symptoms can compound into more complex physical problems. I found myself in this situation during the COVID pandemic in 2020, and I know I am not alone. While not the sole cause of my chronic illness, my nervous system played a significant role in perpetuating it.

So, what can we do when our nervous systems get stuck in fight or flight mode? This is where nervous system regulation comes into play. It involves a set of tools to help bring our bodies and minds back into the parasympathetic state, activating our vagus nerve, a key player in this process.

Nervous System Regulation Tools for Nurses

There are numerous tools you can incorporate into your daily routine, even at work. However, what works for one person may not work for another. It's essential to find the right combination of tools that soothe your nervous system without overwhelming yourself.

Here are some effective nervous system regulation tools:

Breath Work

Breathing practices stimulate the vagus nerve and shift the body toward calm. Here are a few techniques to try:

• Box Breathing: Inhale for 6 seconds, hold for 6, exhale for 6, and hold for another 6.

• Voo Breath: Inhale slowly and exhale with a long “voooooo.”

• Long Exhales: Any pattern with longer exhales than inhales helps activate the parasympathetic response.

  
  

Even just 1–2 minutes of focused breathing during a break can reset your system.

Meditation and Mindfulness

Meditation helps retrain the brain away from constant stress loops. Mindfulness—pausing to notice thoughts and emotions without judgment—creates space between stress and response. It may be challenging at first, but consistency builds resilience.

Taking just 1-2 minutes during a work break to practice mindfulness or meditate can be a powerful tool for nurse wellness.

Grounding

Grounding restores calm by connecting the body to the present moment. Try noticing five things you can see, hear, smell, touch, and taste. Alternatively, press your feet into the earth, grass, or sand after a long shift. These small practices signal safety to your nervous system.

Movement and Somatic Therapy

This is one of my personal favorites. Moving the body helps dispel pent-up energy, a form of somatic therapy. Somatic therapy is based on the belief that emotions and trauma can get trapped in the body, and movement can help release them.

Sometimes, I find it hard to quiet my mind enough for meditation or breath work when my anxiety is high. Movement helps bring my body back into the "window of tolerance," as one therapist once explained.

Imagine a lioness on the hunt, spotting a gazelle after not eating for three days. When she creeps up, it’s all systems go! Fight or flight kicks in, and she sprints after the gazelle. You can't expect her to pause and meditate in the middle of the chase! She needs to expend that energy first.

The same goes for us. When emotions or anxiety are running high, we need to release that energy before we can return to a state of calm. Once we reach a "window of tolerance," we can sit down to meditate or practice breath work.

There are many somatic exercises to choose from, including:

• Yoga

• Tai Chi

• Shaking

• Dancing

  
  

Shaking your body can be incredibly effective. Just shake out your shoulders, arms, hands, legs, and feet. You can do this for as little as 30 seconds. It’s a great tool to use at work. Head to the bathroom and, as T-Swift says, shake it off! (Just remember to lock the door!)

Dancing is another fantastic option. Even gently swaying from side to side with one hand on your heart and the other on your belly can be soothing. Find music that moves you, whether it’s gentle meditation tunes or something that helps you release pent-up emotions.

I’ve created several playlists based on my mood. When I feel anxious or upset, I put on a playlist and dance it out!

Mind and Body Connection in Nurse Wellness

The mind–body connection is the ongoing communication between your thoughts, emotions, and physical body. What happens in your mind directly affects your physiology, and vice versa. This connection is vital for true healing.

Nervous system regulation makes this connection possible. When your nervous system is stuck in fight-or-flight, your body remains flooded with stress hormones, and your mind gets trapped in survival mode—racing thoughts, poor sleep, anxiety, and digestive issues. The brain and body stop communicating clearly.

However, when you practice regulation, you activate the parasympathetic “rest and digest” state. This not only calms your heart rate and breathing but also restores communication between body and brain. Your body signals to your mind that you are safe, and your mind sends messages of safety and calm back to your body.

This is the mind–body connection in action: a feedback loop that fosters both physical healing and emotional balance. Without nervous system regulation, this loop breaks down. With it, the mind and body work together to build resilience, energy, and even joy. True healing isn’t about choosing between mind or body; it’s about restoring the connection between both.

If you're interested in exploring more about the mind-body connection, there are many excellent books available. Here are a few recommendations:

• The Body Keeps the Score by Bessel Van Der Kolk - This book studies how trauma is stored in the body, providing concrete evidence, though it can be emotionally heavy.

• Dr. Joe Dispenza - His books, such as Becoming Supernatural and Breaking the Habit of Being Yourself, are fantastic starting points. After a severe accident, he used the power of his mind to heal his body and now teaches others how to harness this power.

• Dr. Deepak Chopra - Books like Quantum Healing and Ageless Body, Timeless Mind explore the mind-body connection from a renowned physician's perspective.

• When the Body Says No - Dr. Gabor Maté delves deep into the connection between stress and disease, offering profound insights.

  
  

Healing the Healers

As nurses, we give so much of ourselves that it’s easy to overlook our own needs until burnout forces us to take notice. Nervous system regulation is the cornerstone of nurse wellness and the key to rebuilding the mind–body connection necessary for true healing.

One of the most effective ways to restore your nervous system is to step outside the constant stress cycle and immerse yourself in environments that naturally promote rest, renewal, and connection. That’s why I created Never Lost Travel—to offer trips that aren’t just vacations but intentional opportunities to reset your nervous system, reconnect with yourself, and rediscover joy.

Looking ahead, I’m excited to weave these principles directly into nurse wellness retreats. In fact, I’m planning a retreat in Bali next August—a place rich in healing traditions, sacred ceremonies, and natural beauty designed to nourish both body and soul. Details are coming soon, be sure to subscribe for updates!

If this resonates with you, or if you simply want a chance to travel to beautiful, exotic places, stay tuned for more updates. Visit my website neverlosttravel.net to learn more and subscribe for updates on trips and additional tips for nurse wellness!

Cheers to healing the healers!

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