756. How To Create A Safe Place To Regulate Your Nervous System

Today I'm talking about how to create a real safe space so your brain and body can downshift, regulate, and actually recover—especially when the world feels loud and chaotic. Even if you've been eating well, taking your supplements, moving your body, and still feel dysregulated, this might be the missing layer: your environment and boundaries.

Why this matters

We're processing more inputs than our nervous systems evolved for—constant news, social feeds, and everyone else's emotions at work and at home. That unseen load keeps cortisol revved and makes it hard to feel grounded, sleep deeply, and digest well. If you don't have a calm place to land, everything feels harder.

What I cover in this episode

• The nervous system cost of "always on" and why your stress response takes longer to reset now.

• How to spot dysregulation at home (it's often not about the puppy, the purchase, or the dinner choice).

• Creating sanctuary in real life when you share space with others—and they're dysregulated too.

• Boundaries that lower friction (what we discuss, when we discuss it, and why timing matters).

• The power of temporary unplugging: how 48 hours off social + dim evenings can change your sleep and mood within days.

• Scripts that help in the moment so you can opt-out of hot-button conversations without escalating conflict.

• Why rest isn't laziness (yes, I want you to schedule the nap—your cortisol curve will thank you).

Practical steps you can start tonight

1. Evening calm protocol (90 minutes): soft lighting only, no overheads; music or quiet; screens off at a set time.

2. House rules that preserve peace: choose one window per week for budget/"new purchase" talks; table all non-urgent ideas until then.

3. Weekend reset: tell your people you're going phone-off from Friday night to Sunday night; no news, no feeds.

4. Conversation boundaries: pleasant/creative topics on weeknights; heavier topics reserved for agreed times.

5. Sanctuary cues: a chair, blanket, tea, journal—same place, same time—so your body learns "we're safe now."

6. Micro-breaks that count: 10-minute outside walks, eyes off screens, slow exhales (4 seconds in, 6–8 seconds out).

7. Permission to rest: if afternoon fatigue hits, a 20–30 minute nap is a tool, not a failure.

What changes when you do this

• Sleep comes easier and feels deeper.

• Mood smooths out; reactivity drops.

• Digestion calms (less bloat, better motility).

• Clarity returns—you can actually see what to work on next.

Ready for a guided first week?

If you want a simple, done-for-you plan to Restore Energy, Reset Mood & Renew Digestion—with checklists, timing, and if-this-then-that troubleshooting—join my 7-Day Recharge. It's the exact structure I use to help you regulate quickly so the rest of your health work finally sticks.

Join the 7-Day Recharge: Restore Energy, Reset Mood & Renew Digestion — join us here!

Share this episode with a friend who needs a calmer place to land. Your home can become the sanctuary that rebuilds your nervous system—starting tonight.