How to Regulate Your Nervous System

Join my Newsletter: https://drsarahboussouf.subscribepage.io Medical Consultations & Working with me: https://medares.subscribepage.io We often think, that our autonomic nervous system is out of our control. But that’s not true. We can decide over it. With certain techniques you can actively guide its balance. By tuning into your body’s signals, you can learn to shift from stress to calm. And it all begins with awareness. #SurvivalMode #Burnout #NervousSystemRegulation #MentalHealth #SelfCareForMoms #IslamicParenting #StressRelief #SleepHygiene Disclaimer: I am a medical doctor specializing in Internal Medicine. This content is for informational purposes only and is not medical advice. Always consult your own doctor before making any changes to your medication, nutrition, or lifestyle, as interactions can occur. This information is not a substitute for professional medical advice. All videos are filmed and edited by me. Music: https://share.epidemicsound.com/ufeps1 1. Play & Laughter Benefits a) Physiological Effects of Laughter Berk et al. (1989): Mirthful laughter reduces cortisol, epinephrine, and dopamine. (Psychosomatic Medicine) b) Vagal Nerve Stimulation & Social Engagement Porges (2007): "The Polyvagal Theory" – Playful interaction activates ventral vagus for emotional regulation. (Biological Psychology) c) Oxytocin Release and Stress Reduction Uvnäs-Moberg et al. (2015): Oxytocin counteracts cortisol, promotes calm. (Neuroscience & Biobehavioral Reviews) 2. Tactile Activities & Nervous System Regulation a) Kaimal et al. (2016): Hands-on tasks (baking, gardening) lower cortisol by 75% in 45 mins. (Art Therapy Journal) 3. Sleep Science a) Skin Aging & Sleep Deprivation Oyetakin-White et al. (2015): Poor sleep correlates with fine lines, uneven pigmentation, reduced elasticity. (Clinical and Experimental Dermatology) b) Obesity Risk Cappuccio et al. (2008): Short sleep duration → 55% higher obesity risk. (Sleep Journal) c) Cardiovascular Disease Nagai et al. (2010): less than 6 hrs sleep → 48% higher heart disease risk. (Hypertension) d) Immune Suppression Besedovsky et al. (2012): Sleep loss reduces natural killer cell activity. (Pflügers Archiv - European Journal of Physiology) e) Blue Light & Melatonin Gooley et al. (2011): Evening light exposure suppresses melatonin by 50%. (Journal of Clinical Endocrinology & Metabolism) f) Caffeine Timing Drake et al. (2013): Caffeine 6 hrs before bed disrupts sleep architecture. (Journal of Clinical Sleep Medicine) g) Lavender Aromatherapy Koulivand et al. (2013): Lavender improves sleep quality. (Evidence-Based Complementary and Alternative Medicine)