For the longest time I believed that health was more to do more. More supplements, more laboratory tests, more training sessions and more routines. I loved spreadsheets and detailed checklists of everything I tried to do for my health. I thought if I just found the right combination and it would have cured it long enough, I finally feel great.
But what actually everything changed for me was not another protocol. It was a simple mental reframe that changed how I think about health, healing and life in general. It was the idea to concentrate on sending safety signals to my body, instead of trying to force it in submission.
This mentality shift changed the way I eat, move, rest and even think. It helped me from a place of chronic stress at a low level and in a state where healing actually became possible. If you are stuck in a rut like me, but it doesn’t seem to show why, read on!
Understand the nervous system
First, let’s look at the nervous system. Our nervous system works in two main modes: sympathetic and parasympathetic. The sympathetic nervous system is responsible for the response of the battle, the flight or freezing. Our body activates this reaction when the danger or a threat feels. On the other hand, the parasympathetic system is responsible for rest, digestion and healing.
Thanks to modern life, many of us spend most of our lives in sympathetic mode. Even if we don’t feel mentally stressed, our bodies may still receive signals that we are not safe.
I spent more than a decade in that place. I did not understand that my constant do, even the ‘healthy’ stuff, was to hold me and my body still did not feel safe enough to shift in healing mode. That is where the concept of safety signals versus stress signals comes.
What are safety and stress signals?
Stress signals are things that tell our body to stay alert. These can be obvious mental stressors such as arguments or deadlines, but also more subtle things. Research, exaggerated practice, poor sleep, loneliness, negative self -talk or even exposure to blue light at night steer stress signals to our nervous system.
Safety signals, on the other hand, are indications that tell the body that it is good to rest and repair. These include things like nutritious food, deep sleep, human connection, hydration, sunlight, soft movement and friendly self -talk.
When we concentrate on sending more safety signals, the nervous system can finally relax. And as soon as it does, so many things start to improve, such as our energy, digestion, mood, hormones and even weight.
Relieve safety through food
One of the most powerful safety signals that we can send to our body is through food. For a long time I was not eating enough, especially when I tried to heal my thyroid gland and to lose weight at the same time. I didn’t consider it a stressor because I didn’t (usually) skip meals, but I didn’t eat enough of what my body needed.
If we don’t eat enough, our body gets the message that food is scarce. It regards this as a threat and increases stress hormones, such as cortisol. So instead of healing and repairing, our nervous system is high alert. Overeating also puts stress on the body, especially if we eat too much caloric, low nutritional, processed foods too much.
The shift happened when I started eating enough, mainly focused on proteins, micronutrients and minerals. I started priority to my first meal of the day, and made sure that it was full of nutrients and proteins before I reached caffeine. I also stopped eating late in the evening and gave my body time to digest before bed.
Instead of approaching food from a mentality of limitation or control, I started to ask myself, how can I feed my body today? That shift alone raised noticeable improvements in my energy, mood and sleep.
Sleep like a safety signal
We all know that sleep is important, but I did not realize how much my nervous system suffered from inconsistent or insufficient sleep. As a mother for quite a few children, I have not always been able to get a full 8 hours!
Even skipping an hour of sleep can cause cortisol Spike and the blood sugar and insulin to influence. And when it comes to brain fog, some experts have only compared one night of six hours of sleep with mild intoxicated.
Sleeping a priority, especially with an earlier bedtime and a consistent wake -up time, made a big difference to me. I noticed improvements in my heart rate variability, resting heart rate and the general feeling of calmness. This can be difficult to do for mothers, but the idea is to make sleep a priority. For me this no longer meant cleaning up the kitchen late or browsing on social media after the children had gone to bed!
Creating a quiet sleeping environment has also helped. I turned my bedroom into a sleepy oasis and kept it dark and cool with as little sound as possible. In the evening I reduced the exposure to blue light and discovered that my body naturally started to relax and fall into deeper sleep.
Light and circadian rhythms
Although I avoid blue light at night, it is your friend during the day. Natural light is one of the most powerful but overlooked tools for supporting the nervous system.
Getting sunlight in the morning helps the internal clock of the body and supports the production of melatonin at night for better sleep. Getting sunlight in the middle of the day increases mitochondrial health, improves the absorption of nutrients and supports the hormone balance. I try to wake up at least 10 minutes morning sunlight within 30 minutes after it, often barefoot, so I also get earth benefits. Then I take a few short walks with my weighted cardigan or sit on a lounge chair to record the afternoon sun.
In contrast, the exposure to blue light at night tells the body that it is during the day, which can disturb sleep and cause stress. I started using amber and red lighting in the evening and wore blue light glasses when needed. I also switched to the use of warm light sources after sunset of lamps. These lamps are on a timer, so I don’t even have to think about it when the sun goes down.
Simple shifts in exposure to light help my body feel more in harmony with its natural rhythms. Moreover, it reduced the constant background stress that I didn’t even know was there.
Hydration and mineral balance
Dehydration is another common, but often ignored voltage signal. When we are even somewhat dehydrated, our blood becomes thicker, our energy consumption descends and our body travels where something is wrong.
But hydration is not just about drinking water. Our bodies need minerals, such as magnesium, potassium and sodium to actually absorb water and are used effectively. I started drinking mineral water in the morning, often outside in the sun. I also concentrate on staying hydrated between meals, so that I do not dilute my stomach acid that is needed for digestion.
It not only helps to support my nervous system, but I notice more energy when I hydrate with many minerals.
Movement that feels supportive
It is important to get enough water, but it is getting enough exercise. Exercise can be a safety signal or a voltage signal, depending on what our body needs at a certain moment.
When I was deeply stressed, intense training sessions made things worse. My body longed for soft movements, such as walking, swimming or stretching. Over time, while my nervous system stabilized, I slowly re -introduced strength training and resistance exercises. Now you will notice that I do sprints on the track field.
My way of thinking has changed, so I see movement as a different way to support my body, not to punish. I strive for regular walks, mobility work and body -friendly ways to move through all day. There is a time and a place for more intense exercise, but it can be too much if we are in overloading the nervous system.
Environmental and emotional signals
Even if we eat well and sleep enough, our environment still sends signals to our nervous system. Synthetic scents, hard cleaning products, synthetic clothing and even junk can all act as subtle stressors.
Our inner dialogue is also important. The way we speak to ourselves, whether it is with criticism or compassion, has a direct impact on how safe our nervous system feels. I noticed that I said things like “my body attacks itself.”
When I noticed negative thoughts, I asked, would I say this to my child or my best friend? If not, it didn’t belong in my inner world either. Instead, I shifted my way of thinking to say something like, “My body is healing.” These shifts helped me to create more safety from within.
Connection, joy and subtle signals
Human Connection is again a deep powerful safety signal. Eye contact, laughter, touch and presence all tell our body that we are safe and supported.
Joy and finding happiness in even the little things in life are also important here. Things such as singing, dancing, warm baths, humming, stretching or even just looking at the sunset are all ways to cherish the nervous system. The Vagus nerve, which plays a major role in parasympathetic activation, responds to these small, joyful deeds.
I also started to think about how my home environment could feel supportive. I exchanged hard lights for soft lights, removed synthetic scents and turned my bedroom into a cozy space that felt really safe.
Last thoughts about safety signals
The most important thing I have learned is that our body is always on our side. They constantly work to protect us, even if it doesn’t feel that way. When we learn to communicate with our body instead of trying to repair it or force it, everything changes for the better.
If you just started this path, I would encourage you to choose one small thing. Get morning sunlight. Drink mineral -rich water. Go to bed 30 minutes earlier. Eat a protein -rich breakfast. Which also feels manageable and friendly for your body.
It’s not about doing more, but listening to what our body tells us.
In what ways do you support the health of your nervous system? Leave a comment and let us know!
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