Activating the Parasympathetic Nervous System in Times of Stress


This past month has been a bit of a doozy, to say the least. Coronavirus is taking over. Maybe not the illness itself in all places, but the effects of it for sure. Staying home, businesses closed, limited interaction, the world as we knew it is drastically different now. And this can bring an intense feeling of anxiety, overwhelm, fear among other things.

Being in the sympathetic (fight-flight-freeze) mode chronically can have significant impacts on our health and many of us were existing in this state prior to Coronavirus! If you’re feeling like this could be you, these tips are going to be helpful.

Parasympathetic vs Sympathetic

Both the parasympathetic and sympathetic are part of the autonomic nervous system which is a part of the peripheral nervous system. They have few similarities, but mostly differences. They both work with each other to keep the body in homeostasis. The sympathetic nervous system’s main purpose is to activate bodily systems during times of stress. It will increase heart rate, blood pressure and respiration to be able to fight or run from the stressor. It will also release glucose from the liver to have a quick source of energy.

The parasympathetic nervous systems goal is to activate rest and digest mode. The parasympathetic works to decrease heart rate, blood pressure and respiration. It will also stimulate digestion and salivation.

Essentially, the sympathetic nervous system is meant to speed someone up, while the parasympathetic is meant to slow us down.

Sympathetic Dominance

As we just learned, the sympathetic nervous system is meant to activate our fight or flight mode. Ancestrally speaking, it is meant to help us fight a lion, or run away from it. However, it doesn’t distinguish stressors. So when we’re upset about being laid off from work, watching the news or just had a fight with our significant other, it still gets activated. Unfortunately, many of us live in a stressed out state much of the time. Which means the sympathetic nervous system is activated more often than the parasympathetic. This can lead to significant health issues. Some are:

  • Digestive issues: gas, bloating, pain, incomplete digestion, constipation, etc.
  • Insomnia
  • Headaches
  • Irritability
  • Lowered immunity
  • Increased blood pressure
  • Increased blood sugar
  • Being constantly tired, or wired and tired
  • Anxiety
  • Shallow breathing
  • Poor quality sleep

Sounds like many of us, right?

With all of our specific stressors, and now add what is going on in the entire world, we have to actively think about focusing on activities that activate the parasympathetic nervous system instead.

Parasympathetic Activation

In this age of stress surrounding us constantly, we need to be focusing on activating the parasympathetic mode as much as possible. Yes, there are some who have mastered this, but they’re in a minority I believe. Thankfully, there are many ways to activate the parasympathetic nervous system. Some are:

  • Deep breathing- will increase vagal tone and help to stimulate digestion
  • Meditation – can improve heart rate variability
  • Massage – can improve heart rate variability
  • Being in nature – only 20 minutes of being in nature will decrease stress markers
  • Digital breaks – watching the news/reading social media can increase our sympathetic system response
  • Yawning – can activate the parasympathetic, similar to breathing
  • Gum chewing – will stimulate digestion
  • Consistent exercise- will improve vagal tone and heart rate variability

These are only a few of the things that will activate the parasympathetic system. Anything that requires you to slow down, be mindful and breathe, will help.

More than ever, we need to be mindful about how we are spending our time. Are we focusing on helpful, health promoting activities? Are we mindlessly watching the news or scrolling insta? Don’t get me wrong, scrolling insta CAN be useful, if you’ve curated your feed for helpful things (half of mine is now cats, for example). But if you’re on there and getting stressed about things you’re seeing, it may not be so good.

One of my clients was struggling with stress and asked for a personal checklist she could do each evening. That idea might be helpful for you to draw awareness to how you’re spending your time. It included:

  • How am I feeling emotionally in this moment?
  • How does my body feel?
  • How am I breathing in this moment?
  • How many times did I eat today?
    • Was that enough?
  • Did I drink enough water?
    • Was that enough?
  • Did I take breaks throughout the day?
  • What was the best part about the day?
  • What could have gone better?
  • What will I bring into tomorrow?

This would be a 5 minute exercise to bring attention and awareness to your day and how it was for you. If you try it, let me know!!

I urge you to get curious about how you’re spending your time throughout the day, then adjust accordingly.

How are you managing stress? Are you experiencing trouble? Doing great? Let me know in the comments below!

If you’re feeling like you need extra help with anxiety, overwhelm and stress, I’ve launched a 4 week program that might be helpful for you! Check it out here.

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

This is what came through during my meditation this morning.

I’ve been feeling so BEHIND lately..
That I’m not doing enough..
That progress isn’t happening fast enough..

But that’s a lie.
I’m right where I should be.

I needed this message today… maybe you do too?

This is what came through during my meditation this morning.

I’ve been feeling so BEHIND lately..
That I’m not doing enough..
That progress isn’t happening fast enough..

But that’s a lie.
I’m right where I should be.

I needed this message today… maybe you do too?
...

14 4
This is how I slowly helped myself the most:
Making small changes to my life,
* Intentional awareness to my morning
* Noticing when I’m being mean to myself 
* Noticing when I’m reactive or in a state of fight or flight..

Some “small” ideas for you too:
* don’t grab your phone first thing in the morning, take some deep breaths, think about how you want your day to go
* drink an extra glass of water (bonus if it’s in the morning too)
* get up and move every hour
* say something nice to yourself when you catch yourself being mean
* step outside for a few minutes a few times a day

Small changes add up to big steps forward,
don’t get fooled by these not being “enough”,
they absolutely are. 

Wanna hear more about how Ive helped myself and my clients to lessen our MS symptoms so we feel better in our bodies?

I detail it in my chapter in Resilience Redefined.. comment “Book” and I’ll send you the link!!

This is how I slowly helped myself the most:
Making small changes to my life,
* Intentional awareness to my morning
* Noticing when I’m being mean to myself
* Noticing when I’m reactive or in a state of fight or flight..

Some “small” ideas for you too:
* don’t grab your phone first thing in the morning, take some deep breaths, think about how you want your day to go
* drink an extra glass of water (bonus if it’s in the morning too)
* get up and move every hour
* say something nice to yourself when you catch yourself being mean
* step outside for a few minutes a few times a day

Small changes add up to big steps forward,
don’t get fooled by these not being “enough”,
they absolutely are.

Wanna hear more about how Ive helped myself and my clients to lessen our MS symptoms so we feel better in our bodies?

I detail it in my chapter in Resilience Redefined.. comment “Book” and I’ll send you the link!!
...

21 5
You don’t always have to love the hard action you’re taking to reach your goals.

You just have to show up.

You can do this… keep going 🧡🧡

*after discerning there’s no *actual* issue (pain, injury, illness etc) preventing me from working out, only that I’m a toddler and don’t wanna.

You don’t always have to love the hard action you’re taking to reach your goals.

You just have to show up.

You can do this… keep going 🧡🧡

*after discerning there’s no *actual* issue (pain, injury, illness etc) preventing me from working out, only that I’m a toddler and don’t wanna.
...

27 4
“Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”

Resilience has become such a cornerstone word of the work I do this past year. 
It makes sense this book I collaborated on with 6 other awesome & resilient authors was destined to have resilience in the title.

Did you see??

Pre Orders are open!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here: 

https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment Book below and I’ll send you the link!!

“Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.”

Resilience has become such a cornerstone word of the work I do this past year.
It makes sense this book I collaborated on with 6 other awesome & resilient authors was destined to have resilience in the title.

Did you see??

Pre Orders are open!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here:

https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment Book below and I’ll send you the link!!
...

14 0
Struggling to start with exercise?

Try this tip!!

Creating a new habit (any of them) necessitate us to become someone new, someone different than we were.

Because we’re trying to do something different after all.

This is gentle way of starting that identity shift process.

Become who you want to be in your mind first.

Does this help?
What other habits do you need help with? Let me know in the comments!!

Struggling to start with exercise?

Try this tip!!

Creating a new habit (any of them) necessitate us to become someone new, someone different than we were.

Because we’re trying to do something different after all.

This is gentle way of starting that identity shift process.

Become who you want to be in your mind first.

Does this help?
What other habits do you need help with? Let me know in the comments!!
...

31 3
It’s only fitting that I announce my 2nd book (along with 7 other authors) on my 14 year anniversary with MS.

This is a book that I would have loved to read early on in my journey.
It’s about how we moved through our diagnosis and came out the other side for the better.

““Resilience Redefined” is not just a collection of stories; it is a call to action. The authors challenge those living with an autoimmune disease to not only survive but to thrive”

So… drumroll please…
Pre orders are officially open!!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here: https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/ 

Or comment “book” below and I’ll send you the link!!

It’s only fitting that I announce my 2nd book (along with 7 other authors) on my 14 year anniversary with MS.

This is a book that I would have loved to read early on in my journey.
It’s about how we moved through our diagnosis and came out the other side for the better.

““Resilience Redefined” is not just a collection of stories; it is a call to action. The authors challenge those living with an autoimmune disease to not only survive but to thrive”

So… drumroll please…
Pre orders are officially open!!

If you pre order your copy through me before October 24th you’ll also get:
• Signed copy of Resilience Redefined
• The MS Handbook E-book
• Resilience Bookmark
• LissMS Sticker Pack (first 10 pre orders)

Grab your copy here: https://liss-ms.com/product/resilience-redefined-thriving-with-autoimmune-disease/

Or comment “book” below and I’ll send you the link!!
...

33 15
If you like being outside, check out the America the Beautiful Access Pass!

This is a pass for those with disabilities to get into National Parks, Monuments and more for FREE!!

You can get it online or at the entrance of a national park!

Share with anyone who also might like this!!

If you like being outside, check out the America the Beautiful Access Pass!

This is a pass for those with disabilities to get into National Parks, Monuments and more for FREE!!

You can get it online or at the entrance of a national park!

Share with anyone who also might like this!!
...

32 2
This is obvs one option of many on how to help yourself through these moments.

But when you’re stuck in negative worrying, don’t forget there can be a positive outcome too!

This is rewiring your brain in action.

You notice you’re doing something you always did,
Then do something different.

And boom! A new pathway is born.

It needs some love and attention to grow,
so keep practicing!

This is obvs one option of many on how to help yourself through these moments.

But when you’re stuck in negative worrying, don’t forget there can be a positive outcome too!

This is rewiring your brain in action.

You notice you’re doing something you always did,
Then do something different.

And boom! A new pathway is born.

It needs some love and attention to grow,
so keep practicing!
...

22 0
This isn’t a you problem, it’s your brain acting as it should.

Are you going through some change and upheaval right now too?

I see you.

Comment any questions on how to deal below and I’ll make a part 2!

This isn’t a you problem, it’s your brain acting as it should.

Are you going through some change and upheaval right now too?

I see you.

Comment any questions on how to deal below and I’ll make a part 2!
...

38 2
We have a new space for my (free) LissMS Healing Community!!

Come on in…

Let me show you around!

This is a space created by an MSer (me), for other MSers (you) to be able to come together and support each other, learn new tools to help manage MS and maybe find a few new internet friends!

Wanna join us?

Comment “community” below and I’ll send you the link!!

We have a new space for my (free) LissMS Healing Community!!

Come on in…

Let me show you around!

This is a space created by an MSer (me), for other MSers (you) to be able to come together and support each other, learn new tools to help manage MS and maybe find a few new internet friends!

Wanna join us?

Comment “community” below and I’ll send you the link!!
...

16 1
There’s so much buzz about everything needing to feel good if it’s right for you.

Sure, there’s a time and a place for alignment.

But, growth often happens in the uncomfortable moments.

Just a reminder.
Keep going.
❤️

There’s so much buzz about everything needing to feel good if it’s right for you.

Sure, there’s a time and a place for alignment.

But, growth often happens in the uncomfortable moments.

Just a reminder.
Keep going.
❤️
...

32 9

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