How to Be Less Overstimulated and More Regulated

This year, I’ve worked hard on regulating my own nervous system. I’ve been listening to my own advice, especially now — during the most intense time of year, when everyone’s racing toward Christmas, feeling overwhelmed and overstimulated.

If you haven’t yet started using nervous system regulation tools, now is the time.

But here’s the truth: tools alone won’t help if they just become another task on your to-do list. Instead, we need to weave them gently into daily life. That may also mean protecting your boundaries, saying “no” more often, and giving yourself space to regulate and reset.

Let’s go back to basics.

What is Nervous System Regulation?

Nervous system regulation is your body’s ability to move between states of stress and calm in a healthy, responsive way.

Your nervous system is designed to react to stress — but then return to a regulated state where you feel safe, calm, and connected.

The two key branches are:

• Sympathetic Nervous System — the “fight or flight” response
• Parasympathetic Nervous System — the “rest, digest, and repair” state

When you’re regulated, you shift between these states fluidly depending on what life demands — and then return to balance.

Signs Your Nervous System is Dysregulated

You might feel:

• Constantly overwhelmed, anxious, or reactive
• Shut down, emotionally numb, or checked out
• Caught in overthinking or compulsive busyness
• Chronically tired, even after rest
• Detached from others
• Low in motivation or hope

Physical signs include:

• Sleep disturbances
• Digestive issues
• Hormonal imbalances
• Muscle tension
• Fatigue or burnout

What Can Dysregulation Lead To?

When the nervous system stays stuck in stress mode, it affects every part of your body.
It can lead to:

• Burnout
• Anxiety or low mood
• Autoimmune issues
• Hormonal dysregulation
• Weight changes
• Emotional volatility
• Disconnection from purpose or pleasure

Why Are Midlife Women Often Dysregulated?

Midlife can be a perfect storm of stress and transition:

• Hormonal changes (especially during perimenopause)
• Juggling caregiving roles — teens, aging parents, partners
• High work demands or identity shifts
• Poor or interrupted sleep
• Decades of chronic stress and little recovery time

Many women are praised for “coping” and “holding it all together” — but this often leads to functional burnout and deep nervous system exhaustion.

What is Functional Freeze?

Functional freeze is when you’re not in full fight-or-flight mode, but you’re also not calm or regulated.

You’re still functioning — working, parenting, showing up — but inside, you feel:

• Disconnected or emotionally flat
• Anxious, but unable to act
• Tired but wired
• Stuck in autopilot

This state is incredibly common in women who’ve spent years powering through without pause.

Tools to Re-Regulate the Nervous System

You don’t need to overhaul your life — small daily practices create big change.

1. Breathwork

Simple, intentional breathing — especially longer exhales — helps signal safety to the brain. Try it in bed, while driving, or between tasks.

2. Gentle Movement

Rhythmic, low-intensity movement (like walking, Pilates, mobility work, or dance) helps release stress and support regulation. Think of these as movement snacks — small doses throughout the day.

3. Cold or Heat Exposure

A warm bath or short cold shower can shift your state.
Try a cold flannel on the back of your neck, or splash your face with cold water.
Infrared heat (like in my classes) can be especially effective for midlife women — helping with detox, relaxation, and hormone support.

4. Connection

Spending time with calm, safe people regulates your system through co-regulation.
Pets, laughter, a hug, or simply being listened to — all are powerful.

5. Grounding and Nature

Get outdoors. Bare feet on the grass, morning light, fresh air — all help recalibrate your circadian rhythm and soothe your system.

6. Creative Expression

Journaling, drawing, singing, writing — anything that lets your nervous system express instead of suppress.

7. Nervous System-Informed Movement

Classes that focus on breath, slowness, stretching, and mindfulness — like Fitness Pilates, restorative yoga, sound baths, or somatic exercise — support deep regulation.

Final Thought

Nervous system regulation isn’t just about “calming down.”
It’s about helping your body feel safe — so you can show up fully in your life, relationships, and health.

It’s not about doing more — it’s about being with yourself in a more supportive way.

When your brain and body feel safe:

• You make healthier choices
• You sleep better
• You have more energy
• Your hormones respond more positively

Regulation is the foundation of health.
And often, the biggest shifts come from the simplest tools.

Want to Start?

I teach short, accessible online classes and this month I have added an extra just 10 minutes a day  of wellness classes— including Fitness Pilates, mobility, and stretching as well as daily Walkfit™ and Strength Training.

Throughout December, you can join my online studio for 4 weeks at half price, and start building your daily nervous system regulation habit.
Details are below — I’d love to support you.

Let me know what you think,
Rachel x