Nervous System Regulation: How I Starting Healing from Long Covid

Photo: Matt Howard via Unsplash

A few blogs ago, I talked about my first steps to get out of my Long Covid and May-Thurner syndrome funk. Last summer, I was so physically and mentally...funky. Once I acknowledged where my health was, I found support and deep knowing that it was time to go inward.

The overwhelming advice I kept seeing for Long Covid was to heal the nervous system, so I became determined to figure out wtf that meant! As I dug in and googled, one thing kept leading me to the next...books, articles, social media accounts, online courses, podcasts, and containers. With nothing left to lose and everything to gain, I followed those breadcrumbs, and they ALL boiled down to concepts, strategies, and modalities that I continue to use to stay regulated, well over a year later!

So, how EXACTLY does one heal the nervous system!? Well, there's no one-size-fits-all, and we are ALWAYS in a state of "healing," there's no finish line, but here are 5 things I did last summer that helped tremendously:

#1 - I Focused on Good Fuel

Have no fear, I won't sit here and say "you are what you eat" because that's just cliche noise. Buuuut, the reality is: if you put good in, your body knows it and loooooves it, and will function accordingly. Good fuel is important if you want to get anywhere. At the tail end of the pandemic, my nutritional habits had p-l-e-n-t-y of room for improvement, and when I got sick, I was even less mindful about meals. When I was emotionally ready to make some changes, focusing on my nutrition was an easy starting point.

• I started drinking way more water, aiming for half my body weight in ounces. Did I always meet that daily goal? Nope; but at least it was on my radar.

• I cut out alcohol Monday through Thursday. When I did choose to drink, I stopped consuming my beloved White Claws, which are made of malt alcohol, and I opted for less inflammatory options like High Noons (made with vodka), or gin, tequila, red wine, or champagne.

• I incorporated more anti-inflammatory foods into my diet, like salmon, eggs, and almonds.

• I ate more fruit, which is known to reduce nerve pain. Berries, cherries, red grapes, oranges, and watermelon are full of antioxidants, which help reduce inflammation and nerve damage.

• I incorporated more green, leafy veggies like broccoli and spinach into my diet. Asparagus is a good choice, too. All contain vitamin B, which is important for nerve regulation and function.

• I did a 3-day cleanse of alcohol, grains, meat, dairy, and sugar to "reset" my system and get back into the habit of water and clean eats. You can check out my favorite way to cleanse without starving here.

• I became more aware of my mineral & supplement intake. Magnesium, ashwagandha, hemp oil, and mushroom extracts were extremely beneficial and I added them to my existing arsenal of daily supplements (D3, B12, and Fish Oil).

By becoming mindful of the foods, beverages, and supplements I was (or wasn't consuming), as well as investigating possible causes for all the inflammation in my body, I started to feel better. I could (and still can) quite literally feel my limbs become inflamed after eating and drinking certain foods and beverages. By becoming my own advocate and altering certain choices, I was taking action and feeling more empowered, knowing I was helping my body at a cellular level.

"The power of the brain-mind system is rooted in the well-being of the vehicle itself....the quality of the nutrition that the vehicle is taking in is very important to establishing its cognitive potential...any physical problem is going to distract you...It begins with the body." - Ra Uru Hu

#2 - I Found Healing in Connection

When I stopped focusing on everything I couldn't do and drew my precious energy toward what was lighting me up, everything else brightened up, too. I became intrigued with topics like mindfulness, holistic healing, spirituality, neurology, and human design. Regardless of the topics, though, the headline was finding a spark in the darkness, and discovering new passions, all welcome distractions. From the comfort of my own bed, I joined online groups, courses, and containers that not only educated me but connected me with a mission and with others. In these groups, I could share my story and experiences via Zoom or chat threads, hear others and their trials and triumphs, and feel emotionally seen and heard. Those connections lifted my spirits, nourished my soul, and were actively healing my nervous system!

"Having social support activates neural regions that process safety signals and inhibit physiological stress responses."

Tip #3 - I Nurtured Nature

In retrospect, it seems obvious, but spending so much time indoors, often staring at a screen, had zero benefit to my physical or mental health. I decided to connect with nature more than I ever have in the past. The healing power of nature has been used in countless cultures and on every continent on Earth for centuries, and the results can, naturally, have a profound impact on healing our bodies and souls. A 2019 study showed just how little time you need to be outside to reap the benefits, and it doesn't require you to be at the beach or a vast, whimsical forest...just 20 minutes in a park is enough to improve well-being.

Mother Nature can have a profound impact on healing our nervous system in several ways:

• Stress Reduction: Spending time in nature, particularly near water or in forests, can reduce stress levels. Ocean waves, the warmth of the sun, and the beauty of green environments can trigger the release of feel-good hormones like serotonin, reducing the production of stress hormones like cortisol. It can also boost the immune system! If you can't get to a shoreline, or wooded area, neighborhood ponds, urban fountains, pools, parks, and green spaces can also provide plenty of benefits to enhance our mental wellness.

• Mindfulness and Relaxation: Nature naturally encourages us to become more present, letting go of worries about the past and future. This mindful state can calm the nervous system and promote relaxation. (more on this in the next tip!)

• Grounding: Grounding, also known as earthing, involves direct physical contact with the earth's surface, such as walking or standing barefoot on sand, soil, grass, or even concrete or paving stones. This practice is thought to balance the autonomic nervous system by allowing excess positive electrons to flow out of the body, which can reduce inflammation and promote overall well-being.

• Vitamin D: Sunlight exposure is essential for producing vitamin D, and plays a crucial role in immune function and mood regulation. Deficiencies in vitamin D have been linked to various mood disorders and can impact the nervous system's health.

Tip #4 - I Got Present

I began learning more about the principles and practices of MINDFULNESS: the simple, moment-to-moment awareness of "the here and now." I began actively incorporating mindful awareness into each day, which was especially useful in times when the shit was hitting the fan. I discovered ways to cultivate my emotional intelligence, and in times when I felt anxious, angry, overwhelmed, weary, or absolutely spent, I built a little reserve of resilience, understanding that ALL my emotions are welcome, and a part of being human.

In those times of adversity, anchoring into a deep breath reminded me to take notice of what's happening in real-time: acknowledging my 5 senses: what I'm seeing, hearing, tasting, smelling, and feeling, and witnessing my present thoughts, ALL in a

non-judgemental/neutral way. From there, there's always a choice of what to do next.

Tip #5 - I Went Deep

As I learned from James Clear's book Atomic Habits, you can't break a bad habit or reset a bad mindset by willing it away, no matter how many positive affirmations you tell yourself. Our fundamental beliefs (which drive everything we do) go so much deeper than that. Traditional therapy (which I did weekly from last November - May) absolutely has its benefits. I'm a huge advocate for therapy!!! Still, this, as well as other forms of coaching and guidance, typically takes many hours to move the needle forward to make lasting change. With the guidance of my beloved subconscious guide/coach, I learned the neurological/biological reason WHY that is.

I began to learn about the subconscious (unconscious) mind, and, through an online container, 1:1 live (zoom) sessions, and recordings, I dove in to uncover my limiting beliefs & discover my "operating system." I identified my "programs" and learned how to break old, unhealthy neurological chains that have been creating blocks. We are all creatures of habit, after all! Resistance is naturally built into each and every one of us--creating deeply worn ruts in our emotional & behavioral patterns (amygdala) over time.

Our body is our subconscious mind, warehousing all our feelings, beliefs, memories, and emotions. The mind-body connection is fiercely strong, and if we are not releasing what's stored in there, we build up stress. This isn't speculation or a spiritual belief, this is scientifically proven in numerous fields of science and medicine. If stress and trauma disrupt the flow and ease of our body systems (skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, reproductive) for long enough, this creates disease. (DIS*EASE)

Through different healing techniques like vagus nerve exercises, EFT Tapping, NLP/Timeline Therapy, and Hypnosis, as well as powerful breathwork/meditation sessions, we can bypass our conscious/critical mind (the one that wants to drive) and take over the steering wheel. We can release what's being stored in our bodies, and break free from self-sabotage loops & survival mode (fight, flight, freeze, fawn). Once we've cleared that space, theeeeen we've got the room to create new neural pathways focused on healthy, empowering, high-vibrational beliefs that move us forward. How INCREDIBLE is that??!!

And the story continues...

Taking steps to heal our nervous system is a complex, nuanced, and very individual process, that truly has no end. Among so many things, last year I began to truly understand & embody the fact that I was in control of my mind, my body, and my life's trajectory. We all have the power to change the narrative, change our energy, and strengthen the mind-body connection with intentional, heart-centered actions, and I continue to take intentional action every day. If you have made it this far in this blog, I sincerely THANK YOU for being here, and if you're on a healing journey of your own, I would LOVE to hear how you are taking action toward nervous system regulation and health. Please leave a comment below!