10/28/2025
😞 Emotional Regulation 101 – Upregulation 📈
Upregulation means shifting your nervous system towards more activation when we are experiencing hypoarousal. Think of it as charging your battery, starting the ignition or ice thawing out 🧊
Upregulation helps bring back awareness, focus and energy within ourselves. This is useful for when we have low energy, feeling stuck, foggy, unmotivated and disconnected. 🌫️
It can feel overwhelming, tiresome and difficult to do alone, thus the simpler the better. Practicing upregulation over time can help train your brain to access these skills when you need it.
Here is a place to start:
⌛️Start slow, building up small movements like swaying, stretching, scrunching your face.
🧘Opening and relaxing your jaw. Rub your hands together, feel different textures around you and move your feet.
🏋️♀️You may try to kickstart your system by intense exercise - brisk walk, dancing, lift weights, quick jumping jacks or push ups.
🤝Upregulating is most effective via co-regulation. This means increasing connection, interacting with someone who is regulated, has the ability to support, respond & share their calm with you. 👯♀️
🌳You may engage with activities that help you feel connected or stimulated.
☀️Ex: Sunlight, animals, nature
🎶Listening to energizing music, singing and/or trying to do something creative👩🏼🎨
💧Other options include splashing your face with water, quick cold shower, fizzy drink, or a 5 senses exercise.
🪩 Stimulating environments like bright lights, fresh air, keeping your mind engaged like a puzzle/game or participating in a fun activity 🧩
The goal is to stay in the present moment, increase activation inside our body and strengthen connection.
💬 Save this post for when you need it
📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca
