Things You Can Do Yourself Today
Caring for Your Central Nervous System (CNS)
Caring for your central nervous system (CNS) is one of the most important foundations for overall wellbeing and managing a chronic illness.
Below are simple, accessible practices you can begin today.
They focus on helping you move out of hyperarousal (over-activated, stressed, overwhelmed) or hypoarousal (shut down, low energy, disconnected) and that constant flip between the two, towards a more regulated state.
Mindful Breathing
Mindful breathing is one of the most effective tools for shifting your nervous system state. Many people find stillness difficult at first, especially if they spend most of their time in hyperarousal—constantly rushing, pressured by tight schedules, or feeling “on alert”. Be gentle with yourself; slowing down takes practice.
Learn MoreConnection and Community
Being around like-minded people, especially those also committed to healing and regulation, can be incredibly supportive. Safe social connections help the nervous system feel grounded and less alone in its experiences.
Sound Healing / Sound Frequencies
Sound can have a soothing effect on the nervous system. You might explore: Singing bowls, Binaural beats, Nature sounds, Calm frequency playlists (for example, 528 Hz or 432 Hz). These can help shift mental focus and encourage a more regulated state.
Cold Dips
Cold-water exposure can be invigorating, but breath control is essential. Enter slowly, keep your breathing steady, and avoid holding your breath. Controlled breathing prevents shock and helps the nervous system adapt safely.
Gentle Somatic Movement
Slow, mindful movements such as stretching, yoga, or tai chi help release tension and bring awareness back into the body. They also encourage the nervous system to transition from stress to stability.
Progressive Muscle Relaxation
Work through the body by gently tensing and then releasing muscles from head to toe. This helps you notice where you carry tension and when coupled with mindful breathing; teaches the body how to soften.
Grounding Through the Senses
Use your senses to anchor yourself in the present moment. For example: Name five things you can see, Four things you can touch, Three things you can hear, Two things you can smell One thing you can taste, This technique is especially helpful during episodes of overwhelm or dissociation.
Journalling or Expressive Writing
Writing helps regulate emotional processing. Spend a few minutes noting how you feel, what your body is experiencing, or what you need today. This can reduce mental load and bring clarity.
Creating Predictable Routines
The nervous system thrives on safety and predictability. Simple routines—consistent wake times, regular meals, gentle evening wind-down practices—help create a sense of stability, which in turn calms the CNS.
Visualisation
Visualisation (or mental imagery) is the practice of using your imagination to create vivid mental pictures of what you want to experience, achieve, or feel. It’s like running a movie in your mind in which you’re the main character—and things are going well for you.It’s used in psychology, sports, therapy, business, and everyday life because the brain responds to imagined experiences in many of the same ways it responds to real ones.
Affirmations
Affirmations help signal safety to the central nervous system. The CNS learns through repetition, responding to what feels familiar and true. When affirmations are embodied and repeated consistently, they gently interrupt threat-based patterns and support regulation. Used in this way, affirmations calm the nervous system, widen the window of tolerance, and create the internal safety needed for healing.