It’s easy to get caught up in the daily hustle of life, but learning to apply concepts of Occupational Therapy (OT) to aspects of your day can drastically improve the quality of your life. Our nervous system is constantly responding to stressors, and learning to regulate is key to emotional balance, focus, and overall wellness. That’s where OT comes in. Occupational therapy isn’t just for injuries. The application of OT fundamentals can help manage stress, maintain routines, and improve quality of life.
What Is Nervous System Regulation?
Think of your nervous system as the control center for how you experience the world. It interprets what’s happening around you and inside of you, then decides whether you need to fight, flee, freeze, or rest. When it’s balanced, you feel calm, grounded, and capable of handling life’s challenges. When it’s out of balance, even small stressors can feel overwhelming.
Our nervous system has two primary states: the sympathetic and parasympathetic.
The sympathetic system is your “fight or flight” mode. It’s what kicks in when you’re late for work, get bad news, or feel unsafe. Your heart rate rises, your breathing becomes shallow, and your body prepares to act.
The parasympathetic system, often called the “rest and digest” state, helps you recover, restore, and heal. This is when your body slows down enough to digest food, sleep deeply, and think clearly.
In a healthy, regulated state, we move fluidly between the two depending on what life demands. But for many people, especially those under chronic stress, recovering from trauma, or juggling nonstop responsibilities, the nervous system can get stuck in overdrive. This dysregulation can look different for everyone.
Signs Your Nervous System Might Be Dysregulated
Dysregulation doesn’t always look like panic attacks or meltdowns. Sometimes, it’s subtle. You might notice:
Chronic fatigue or difficulty falling asleep
Feeling “on edge” or easily irritated
Racing thoughts or trouble focusing
Emotional numbness or detachment
Digestive issues or tension headaches
Feeling disconnected from your body or surroundings
These are all signs your body may be spending too much time in a state of high alert or, on the opposite end, shutting down to conserve energy. The good news? You can learn to regulate your nervous system through intentional, small practices that retrain your body and brain to find equilibrium again.
The OT-Informed Perspective
Occupational therapy views regulation through the lens of meaningful activity, what we do, how we do it, and how it supports (or hinders) our ability to live well. Regulation isn’t just about meditation or deep breathing; it’s about engagement in everyday occupations that align with your values and sensory needs.
In OT, we recognize that regulation strategies are not one-size-fits-all. What calms one person might overstimulate another. Some people ground themselves best through movement, others through quiet sensory experiences like aromatherapy, gentle touch, or nature walks. This individualized approach is what makes the OT lens so powerful - we don’t just teach coping skills; we help people discover what actually works for their unique nervous systems.
From a sensory standpoint, OTs consider how sight, sound, touch, movement, taste, and smell affect the body’s stress response.
A person who thrives in calm, dim environments may benefit from low lighting and soft textures.
Someone who seeks stimulation might need upbeat music, exercise, or tactile engagement to feel alert and focused.
Understanding these preferences helps individuals build daily routines that naturally support balance rather than fight against it.
Everyday Hacks for Nervous System Regulation
You don’t need hours of free time or fancy tools to start regulating your nervous system. Here are some simple, OT-informed strategies you can weave into your day:
1. Start With the Senses Use your senses as anchors. Notice textures, scents, or sounds that feel grounding. Try a warm cup of tea, a walk outdoors, or diffusing lavender oil. Engaging the senses intentionally signals safety to the brain.
2. Move With Intention Movement is one of the most effective ways to regulate the nervous system. It doesn’t need to be a full workout - gentle stretching, dancing to your favorite song, or walking while paying attention to your breath can all restore balance.
3. Breathe to Reset Breathing exercises are more than mindfulness buzzwords; they directly influence your vagus nerve, which helps shift you into a parasympathetic state. Try inhaling for four counts, holding for two, and exhaling for six.
4. Build Predictable Routines Our brains crave rhythm and predictability. Creating consistent morning or evening routines provides a sense of control and helps reduce anxiety. Think of it as giving your nervous system a roadmap.
5. Create Micro-Moments of Calm You don’t have to wait for a crisis to regulate. Small, intentional pauses throughout the day, like stepping outside between meetings or stretching at your desk, can prevent stress from accumulating.
6. Connect With Others Human connection is one of the strongest regulators we have. Genuine laughter, eye contact, or a supportive conversation releases oxytocin, a hormone that helps calm the body and build resilience.
7. Reflect and Recalibrate Self-awareness is foundational to nervous system regulation. At the end of the day, ask yourself: What helped me feel grounded today? What drained me? Over time, you’ll start to see patterns and can intentionally design your environment and habits around what works.
Integrating Regulation Into Daily Life
The key to lasting regulation is consistency, not perfection. You don’t need to master every technique or eliminate stress - that’s impossible. Instead, aim to cultivate awareness and adaptability.
Start small. Choose one or two practices that feel natural and easy to maintain. For instance:
Begin your morning by taking three slow breaths before looking at your phone.
Swap scrolling breaks for brief movement breaks.
Practice gratitude journaling at night to unwind your mind before sleep.
As you become more attuned to how your body responds, you’ll find it easier to catch signs of dysregulation early, before they spiral into burnout, anxiety, or exhaustion.
The beauty of OT-informed self-care is that it’s rooted in real life. You don’t have to escape your life to find calm; you can build calm into the life you already have
Anyone can learn to regulate their nervous system; it’s a skill, not a fixed trait. The more you practice small, intentional strategies, the more your body learns to trust that it is safe to slow down, rest, and recharge.
Nervous system regulation isn’t about becoming perfectly calm all the time. It’s about knowing how to return to balance when life inevitably pulls you off-center. Whether it’s through movement, creativity, connection, or mindfulness, your daily occupations can become your therapy, a pathway to resilience, presence, and well-being.
Anna Ketron Cusano, OTR/L, is an occupational therapist and founder of The Self-Care OT, a Las Vegas-based initiative that bridges evidence-based wellness and everyday living. She helps clients reconnect with themselves through OT-informed self-care, sensory regulation, and lifestyle balance. Accepting Medicare Part B and self-pay.
