What Do You Do, When You Don't Know What To Do?

We’re living in a world filled with uncertainty, and if you’re feeling dysregulated or unsure how to navigate life’s complexities, you’re not alone. When our nervous system is out of balance, we often develop unhealthy coping habits just to get through the day. It can also become hard to avoid conversations or environments that feel more harmful than helpful.

Understanding what’s happening in your body can reduce negative behaviors we tend to fall back on during overwhelm, like excessive drinking, substance use, irritability, or shutting down emotionally. Often, we experience heightened emotionality, and that’s not something to be ashamed of, it’s your body signaling a need for care.

Strong Emotions Aren’t the Enemy

Strong emotions show up both externally and internally, helping us adjust to our environment. But when we don’t know how to support our nervous system, we may respond in ways that don’t serve our growth. The goal is not to suppress these feelings, but to learn how to move through them with intention.

Even if you feel isolated in this, you are not alone. We are all doing our best to survive (and hopefully thrive) in a complex world.

There are four key pillars that help regulate the nervous system:

• Nutrition

• Movement

• Conscious breathing

• Sleep

Each one supports the body's ability to return to a parasympathetic state, a calm, grounded space where healing and restoration can happen. Below are some daily self-preservation strategies to help guide you. (Note: this is not an exhaustive list.)

🌿 Avoid Doom Scrolling

We were never meant to process this much information all at once.

• Take in only what you can emotionally handle.

• Let go of content that doesn’t serve you.

• Limit social media to 20-minute increments and spread it throughout the day.

• Engage positively, it helps shift your algorithm and your mood.

  
  

🤝 Create Community

• Spend time with family or friends.

• Get outside, sunlight and nature are medicine.

• Connect with like-minded individuals who support your growth.

  
  

🔕 Reduce Overstimulation

• Turn off notifications.

• Use focus apps to limit distractions.

• Power down the TV and journal instead.

• Incorporate aromatherapy, soft lighting, or calming sounds.

• Meditate or pray, stillness is a powerful reset.

  
  

💪 Preserve Your Temple

• Exercise in ways that feel good for your body.

• Eat nourishing food.

• Stay hydrated.

🗣️ Engage in Therapy or Support Groups

Therapy and support groups aren’t signs of weakness, they are acts of strength and clarity.

• Choose a therapist or support community that aligns with your needs.

• Explore their background and approach.

• Trust the process. Healing isn't linear, but it's possible.

  For help finding a therapists check out Black Therapists Matter

  
  

Essentially, we all want to navigate challenges with grace and resilience. Part of that involves co-regulation, which means, sharing safe, emotionally available and trusting presence in a community. These strategies aren’t just about surviving, they’re about building emotional muscle and reducing the sense of overwhelm when faced with uncomfortable emotions and circumstances.

So when the world feels heavy: Choose you. Choose your peace. Choose to fight the good fight without sacrificing your mental health.

Here’s to a happy nervous system.

Written by Dr. Regina Nadir

Dr. Nadir, is accepting new clients in Maryland, Virginia, and DC. Reach out to her for more information on starting your journey to regulate your own emotions.