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Dear ones,
There is so much moving within and around us right now. These times are raw, real, and often turbulent—both personally and collectively. And if you’ve been feeling dysregulated, you are not alone.
Dysregulation is what happens when our nervous system struggles to find balance. It can feel like anxiety, panic, overwhelm, or rage (hyperarousal), or it can feel like exhaustion, numbness, dissociation, or shutdown (hypoarousal). It’s not a personal failure—it’s a response. It’s our body and mind trying to make sense of what feels unsafe, uncertain, or out of our control. And when we meet ourselves in these moments with empathy instead of judgment, we create the conditions for healing.
So let this be an invitation—into gentleness, into noticing, into reconnecting with what supports you. Regulation isn’t about perfection; it’s about returning, again and again, to what reminds us that we are safe, that we are held, that we are worthy of ease.
Here are some ways we can support ourselves and each other in real time:
Through the Breath:
Lengthen the Exhale: A slow, extended exhale signals safety.
Box Breathing (4-4-4-4): Inhale for 4, hold for 4, exhale for 4, hold for 4.
Sighing or Humming: Both engage the vagus nerve and help release tension.
Through the Body:
Grounding Practices: Feel your feet on the earth, place a hand on your heart, or hold a weighted object.
Movement: Shake out your hands, stretch, or take a slow walk.
Cold or Warm Sensations: Splash cool water on your face or wrap up in a warm blanket.
Through Compassionate Awareness:
Noticing Without Judgment: Instead of resisting dysregulation, name it: "I am feeling overwhelmed, and that makes sense."
Inner Soothing: Speak kindly to yourself: "I am safe in this moment. I am allowed to rest."
Orienting to the Present: Look around and name five things you see, four things you touch, three things you hear.
Through Connection:
Co-Regulation: Sometimes, we need another’s nervous system to help us settle. A hug, eye contact, or a calming voice can be deeply healing.
Inviting Support: Whether through conversation, community, or therapy, being witnessed in our experience can shift isolation into belonging.
Encouraging Others with Gentle Presence: Holding space—without trying to fix—can be a powerful invitation for regulation in those around us.
May this be a resource, a reminder, and a moment to come home to yourself.
I appreciate you. I see you. Keep taking care of you.
With love, always,
Keri
If this resonated with you, if it offered support in any way, I invite you to hit the ❤️ at the top or bottom of this post. It not only lets me know this work is landing in the hearts that need it, but it also helps uplift and expand this offering so more people can access it.
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Thank you for being here. Thank you for being you. 💛
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