Posted March 31, 2025

As therapists, we are often called to hold space for our clients, helping them navigate their emotions, behaviors, and trauma. In this role, it can be all too easy to neglect our own well-being, particularly our nervous system health. However, maintaining our self-care is crucial not only for personal well-being but also for professional effectiveness. One of the most impactful ways we can take care of ourselves is through intentional care for our nervous systems, which involves understanding when our systems are dysregulated and taking steps to support our balance and resilience.

A key concepts of linking therapist self-care to attending to our nervous system is inspired by the amazing training I attended by Rebecca Kase onEMDR and Polyvagal Theory, which emphasizes the importance of understanding polyvagal theory, our nervous system states and actively intervening to regulate them. By becoming more aware of when we are in dorsal(under-active) or sympathetic (over-active) states, we can target interventions to help us return to a ventral (centered, wise, and regulated) state — a state that is vital for emotional resilience, clear thinking, and overall health.

Understanding Nervous System States

Our nervous systems constantly fluctuate between different states depending on our environment and internal experiences. When we are in a dorsal state, our nervous systems may feel shut down, overwhelmed, or even numb. This is a response often seen in times of extreme stress or trauma. On the other hand, when we are in a sympatheticstate, our systems are over-active, leading to feelings of anxiety, hypervigilance, or being "on edge." Both of these states can impair our ability to function effectively — in both personal and professional settings.

The goal, as emphasized in Kase's training, is to support ourselves in maintaining a ventral state, which is a place of calm, clarity, and regulation. When we are in this state, our nervous systems are not overwhelmed or under-activated, but rather present and wise, enabling us to engage deeply with ourselves and our clients.

Interventions for Nervous System Regulation

As therapists, we must intentionally care for our nervous systems, and there are many ways to do this. Here are some practical strategies:

1. Be Mindful of What You Eat and Drink
   Nutrition plays a vital role in how our nervous systems function. Ensure you are eating balanced meals that include adequate protein and hydration. Protein supports neurotransmitter function, which directly impacts mood and energy levels. Hydration is equally important as dehydration can contribute to irritability and fatigue. Additionally, avoid overconsuming caffeinated and sugary beverages or foods. These can cause spikes and crashes in energy, leading to nervous system dysregulation.
2. Physical Movement
   Regular physical movement helps to activate the parasympathetic nervous system, which counters the stress response and promotes relaxation. Activities like walking, yoga, or stretching can encourage nervous system regulation. The key is to find movement that feels restorative rather than exhausting and use them routinely. If you are in a sympathetic (over-active, over-stressed state) more intense physical exercise may help center and regulate your energy, so these are also not without benefit.
3. Breathwork and Relaxation Techniques
   Breathwork is a powerful tool to help regulate the nervous system. Techniques such as deep belly breathing or box breathing can help shift us from a fight-or-flight (sympathetic) state to a more calm, grounded (ventral) state. Simple practices like taking deep breaths before entering a session or throughout the day can reduce feelings of overwhelm and anxiety.
4. Therapy and Professional Support
   Engaging in therapy or supervision is crucial for therapists, too. Therapy offers a space for reflection, processing emotional reactions, and addressing any personal triggers that may arise from working with clients. Regular supervision can also help ensure that we remain regulated and avoid burnout.
5. Mindfulness Practices
   Mindfulness practices, such as meditation or body scanning, can help us stay attuned to the present moment and our nervous system's cues. These practices can guide us in noticing when we are slipping into a dysregulated state, so we can intervene early before it impacts our work. Mindfulness is not just a technique but a way of being present with our experiences — a key factor in both self-regulation and effective therapeutic work.

The Importance of Connected Relationships

Perhaps one of the most important aspects of caring for our nervous systems is ensuring we have connected, supportive relationships. Polyvagal Theory, as outlined by Stephen Porges, highlights the importance of social connections in promoting safety and regulating the nervous system. Having a network of trusted colleagues, friends, and loved ones can provide a sense of emotional safety, which is crucial for our own well-being. These relationships offer opportunities for us to feel heard, supported, and validated — all of which contribute to maintaining a balanced nervous system.

As therapists, we may feel the pressure to be emotionally self-sufficient, but the reality is that maintaining relationships with others is a fundamental way to care for our own nervous systems. We are human too, and we need relational connections that allow us to feel safe, grounded, understood—and give us the opportunity for deep belly laughs in the process. These connections give us the space to recharge and heal, which in turn enables us to show up more fully and effectively for our clients.

Conclusion: Actively Intervene in Your Own Well-Being

Caring for our nervous system isn't just a passive activity — it's an active practice that requires awareness and intentionality. Through regular self-care strategies like mindful eating, physical movement, breathwork, therapy, and maintaining connected relationships, we can regulate our nervous systems and maintain a more centered, ventral state. This self-regulation is not only beneficial for our personal well-being but also crucial for our ability to be present, empathetic, and effective as therapists.

Remember: our nervous systems are not separate from our emotional and mental health. By taking care of our own regulation, we can continue to provide the best care for our clients and ourselves. Prioritize your nervous system health and embrace the supportive relationships that nurture your well-being — both as a therapist and as a human being.