12/12/2025
One of the most important things we’ll ever learn as humans is how to regulate our emotions.
Because emotional regulation isn’t just breathing techniques or calming vibes…
It’s rewiring how we interpret, internalize, and respond to what’s happening inside our nervous system.
When you’re triggered, your body fires first but your thoughts decide what happens next.
This is where real regulation begins:
with awareness, not avoidance.
With insight, not shame.
With choice, not autopilot.
Here are my top 3 ways to regulate your nervous system by retraining your thinking in real time:
1️⃣ CATCH IT
Notice the moment your system spikes: the story you start telling yourself, the assumptions, the catastrophizing, the “here we go again.”
If you can catch the pattern, you’re already interrupting it.
2️⃣ CHECK IT
Ask yourself:
“Is this true? Is this familiar? Is this my past speaking for me?”
This slows the nervous system by bringing your prefrontal cortex back online where clarity and logic live.
3️⃣ CHANGE IT
Choose a new response that aligns with who you’re becoming, not who you were when this pattern first formed.
This is where rewiring happens.
This is where your nervous system learns a new way to respond to life instead of replaying old survival strategies.
Regulation is not about perfection.
It’s about awareness, responsibility, and choice the three things that free us from our oldest emotional patterns.
