In this post, our guest writer is Coach + Licensed Therapist Anjanette Davenport Hatter! She shares tips on how we can manage our emotional and physical health by understanding how our nervous systems function.

Picture this… you’re running behind on a deadline.

Your heart is racing, your palms are sweaty and you're processing all the tasks you have yet to complete. You’re in ultimate stress mode.

This is your sympathetic nervous system doing its thing, preparing you to face this pending challenge. 

Now, imagine yourself on a beautiful sandy beach surrounded by waves and sunshine.

While taking in deep breaths, you feel the warm sun against your skin and your body is calm and relaxed. This is your parasympathetic nervous system entering relax and restore mode. 

These two scenarios showcase how our bodies respond to stress and relaxation — each regulated by the sympathetic and parasympathetic nervous systems.

How do these systems work?

Understanding how these systems work is paramount to managing our emotional and physical health, making sure we stay balanced and resilient during challenging times. In this post, we'll explore the functions and effects of our internal systems, and strategies for maintaining balance.

The main function of the sympathetic nervous system is to prepare the body to meet the demands of a pending danger (perceived or real). It activates the body’s fight or flight response by releasing hormones such as adrenaline to help you become more alert and ready to respond to danger. This perceived danger can be toxic stress, financial worries, loss of a loved one, or the effects of discrimination.

This response is necessary and can be effective when this activation is short-term. However, when your body is exposed to long-term hormonal activation, it can cause chronic inflammation in your body, which can lead to serious health conditions such as cardiovascular disease, digestive issues and mental health complications. 

Certain populations of people such as BIPOC and members of the LGBTQIA+ community are at greater risk for these serious health conditions because of the consistent activation of the fight or flight response due to experiences of inequality and injustice in their lives.

But don’t fret, because the flip side of the sympathetic nervous system is the parasympathetic nervous system. The parasympathetic nervous system (PNS) activates the body’s rest and digest response which causes the body to relax, recover, and restore balance. 

Your body benefits from the PNS by returning to a calm state and halting the cycle of fight or flight response hormones which in turn decreases the likelihood of developing serious health conditions. 

Be sure to look out for signs of synthetic nervous system response (SNS): Sleep disturbances, chronic disease, muscle tension, changes in appetite, weakened immune system, and mental health complications.

Fortify your mental and physical capacity to manage the effects of SNS by implementing strategies to activate PNS by implementing what I like to call mental health hygiene.

4 Strategies for Mental Health Hygiene

Set Digital Boundaries

Prevent digital overstimulation by setting specific times to check and respond to messages. Reduce constant connectivity by turning off non essential notifications on devices including wearables. Focus on in-person interactions by designating tech-free periods.

Practice Mindfulness

Bring attention to the present moment without judgment. Practice mindful eating by activating your 5 senses allowing you to fully notice the colors, aroma, taste, sounds and textures of your meal. Another way to practice mindfulness is through a body scan mediation. Become fully aware your your body’s feelings and sensations without any judgment.

Sleep Hygiene

Ensure that your body has an opportunity to recover by creating a relaxing bedtime routine to signal your body that it's time to wind down, such as reading, taking a warm bath, or practicing deep breathing exercises. Limit exposure to screens (phones, TVs, computers) at least an hour before bedtime, as the blue light can disrupt sleep.

Deep Breathing

I’m a firm believer that breathwork is the foundation of all work, and is the quickest and most effective way to activate the PNS response.

Increased oxygen to the brain signals the body to relax. Box breathing is a go-to technique, especially for beginners. Inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds, then repeat for a few rounds. 

Bringing it all together

These techniques are so simple that they can easily fit into your daily routine.

For example, you can set digital boundaries before breakfast, practice mindfulness during a midday break, practice deep breathing in the evening, and work on your sleep hygiene at bedtime. 

To bring it all together, understanding the balance between the sympathetic and parasympathetic nervous systems is important for maintaining emotional and physical health.

While the fight-or-flight response activated by the SNS is necessary on a short-term basis, long-term activation can lead to chronic health conditions, specifically in marginalized communities.

Activating the PNS helps the body to relax, recover, and restore balance, preventing long-term damage.

By incorporating low demand self-care strategies like setting digital boundaries, practicing mindfulness, improving sleep hygiene, and using deep breathing techniques, you can elevate your mental and physical resilience.

I hope this blog was helpful and gave you some new ideas about how to manage your sympathetic and parasympathetic nervous systems to improve your health, wellbeing, and ability to focus.

Take care,

Anjanette Davenport Hatter, Coach and Licensed Therapist

Learn more about Anjanette at her focused space partner profile and visit harambeecare.org for helpful emotional wellness resources.

P.S. Our programs and resources are for informational purposes only. This website is not for emergency or crisis help. Our programs are not intended to provide mental health diagnosis, counseling, or treatment. You should always seek the advice of your physician or other qualified healthcare provider.