They’ll never know..

the pain I feel.

Chapter 1

Everyone has low days. EVERYONE. But, we all differ in how frequent the low days are and how severe the low mood. Something that I have come to realize is how much people struggle with low mood and never tell a soul. Their friends and family would never know. They mask it, push it away and focus on meeting expectations.

Well shit… one paragraph in and already feel called out. You??

On we go… next paragraph.

They feel like they’re doing something wrong. They compare themselves to people who appear to have it all together all of the time. The ones who are always smiling and apparently full of energy.

Well shit… that’s me.

I had a client last week mention to me that showing feelings is hard and the client mentioned how good they are at compartmentalizing. Keeping busy to not think about things. Wow talk about power to control your emotions. I started to recognize this pattern. It’s something that I have done countless times before. While I have noticed that I have gotten better at working on my own well being and taking my own emotional health into my own hands, the universe still hits me with a duzy on occasion.

Life hits us with hardship, pain, grief and loss. What I have done is built a toolbox that I can use as I go through life and it’s seasons. I am always looking for new tools or skills to add to my tool box not only for myself but to share with all of you.

Keep reading….

This low mood, did it come from my brain? How does my body feel? Do I have any physical discomfort? Where there any stress signals that started this avalanche?

I stayed up to late. I forgot my glass of water before bed and woke up dehydrated. My alarm startled me and woke me from a deep sleep and now I’m annoyed and stressed. How you feel is not simply a product of your brain. it’s also your relationships, your past and present, your living condition and life style. It’s in everything that you do and don’t do, your diet and yes your thoughts, your movement or lack of, and memories.

So when it comes to changing your mood, the ingredients that go in determines what comes out.

When you feel down all you want to do is hide away. Disengaging from those things can make you feel even worse.

Work, exercise, social engagement, eating right , creativity.

So we get into these vicious cycles keep us stuck in a rut. However- if you pay attention it can also show us how to climb out of that rut. Ask yourself, where do you feel it in your body? What is going on in your environment? What are you thinking about?

Mood fluctuation is normal. No one is happy all of the time- including me. We don’t have to be at the mercy of it. There are things that we can do to help.

Self Regulation Techniques : Everyday things you can do to support nervous system regulation. Remember these habits take time to cultivate.

Why is nervous system regulation important?

The nervous system controls and coordinates all bodily functions, including movement, sensation, and cognition. Nervous system regulation is essential for maintaining overall health and well-being. Those who live with chronic nervous system dysregulation may be impacted negatively in many ways, including anxiety, depression, and chronic pain. This is why it's important to understand how to heal and regulate the nervous system.

Spend time with people you love. Spending quality time with loved ones can benefit your mental and emotional well-being. It can help reduce stress and anxiety, promote happiness, and strengthen relationships. When you spend time with people you love, your brain releases feel-good hormones like oxytocin, which can help regulate your nervous system and promote relaxation. Engaging in activities you enjoy with loved ones, such as walking or sharing a meal, can also help distract you from your worries and promote positive feelings.

Look for reasons to be thankful.

Gratitude is a powerful tool for soothing your nervous system and reducing stress levels. As I stated above, when you feel grateful, your body releases hormones such as oxytocin, which helps to calm your nervous system. Additionally, focusing on the positive aspects of your life can help you shift your perspective to reduce feelings of anxiety and overwhelm. By cultivating a regular gratitude practice, you can train your brain to be more resilient in the face of stress and uncertainty.

Laughter

Laughter reduces stress and anxiety levels. When we laugh, our bodies release endorphins, which are natural painkillers and mood boosters. Also, laughter has been shown to stimulate the release of certain chemicals in the brain that can help reduce feelings of stress and anxiety. Look for and create reasons to laugh every day. After all, as they say, laughter is the best medicine. Be light, be playful, be joyful. Avoid getting worked up over things that don't matter in the big scheme of things. Cultivating this energy will help keep you relaxed, regulated, and at peace.

Become a "Hugger"

When we hug someone, our brains release oxytocin, a hormone that helps reduce stress and promotes relaxation. This can help lower blood pressure, decrease heart rate, and improve overall feelings of wellbeing. Additionally, the pressure and warmth of a hug can activate the body's parasympathetic nervous system, which is responsible for calming the body and reducing feelings of anxiety. Hug your loved ones daily, and when you do so, hold the embrace for at least thirty seconds. This is about how long the body takes to release those feel-good hormones.

Cry it Out

By crying, we can release stress hormones from our body, helping to reduce their impact on our nervous system and promoting relaxation. When you feel the tears build, whether it's tears of joy, sadness, or anger, let them come. It's your body's way of releasing these heavy energies. Cry hard and cry often.

Get Outside

Spending time outdoors can have a positive impact on the nervous system. Research has suggested that spending time in nature can help regulate the nervous system, reduce stress, and improve mood. Specifically, exposure to natural light and fresh air can help regulate the production of hormones such as cortisol and melatonin, which play a key role in regulating the circadian rhythm and sleep-wake cycle. Additionally, engaging in physical activities such as walking, hiking, or gardening can help release endorphins, reducing feelings of pain and improving overall well-being. Breathe Deep Breath is a powerful tool we all have access to. When you breathe deeply, you activate the parasympathetic nervous system, which is responsible for the body's rest and digest response. This helps slow down your heart rate, lower blood pressure, and decrease muscle tension, contributing to relaxation and calmness. Additionally, deep breathing can increase the amount of oxygen in your bloodstream, which can help to reduce stress and anxiety. Overall, deep breathing can be a simple and effective way to help regulate your nervous system and promote feelings of relaxation and well-being. Tune into your breath throughout the day and intentionally draw deeper, nourishing breath into the body to help support you consistently.

Most importantly, ask for help when you need it.

We look to so many things that provide instant relief, anything that will numb us, distract us and make it all go away. Each time we round that cycle the feeling comes back more intense.

Remember I am here to walk with you. I wish I had someone to walk with me on my journey. Someone who would listen without judgement that had the tools and patience to walk with me. It Starts With YOU. One decision one step in the direction.

💖 Casey