For the longest time, I believe health is to do more. More supplements, more lab tests, more exercises and more routines. I keep spreadsheets and detailed lists that are everything I do for my health. I thought I would finally feel great if I found the right combination and worked it long enough.
But what actually changed everything is not another agreement. It’s a simple psychological reimagination that changes my perspective on health, healing and life. It’s the idea of focusing on sending a safety signal to my body, rather than trying to force it to submit.
This mindset shift changed my way of eating, moving, resting and even thinking. It helped me move out of the place where I was chronically low-level stress and into a state that actually became possible. If you feel like you’re stuck in a rut like me, but can’t seem to point out why, keep reading!
Understand the nervous system
First, let’s take a look at the nervous system. Our nervous system operates in two main modes: sympathetic and parasympathetic. The sympathetic nervous system is responsible for combat, flight or freezing reactions. Our bodies activate this reaction when they feel danger or threat. On the other hand, the parasympathetic nervous system is responsible for rest, digestion and recovery.
Thanks to modern life, many of us spend our whole lives in a sympathetic mode. Even if we are not mentally stressed, our bodies may still receive signals that we are not safe.
I spent more than ten years in that place. I don’t understand that what I keep doing, even the “healthy” thing, is putting me in trouble, and my body is still not safe enough to transfer to recovery mode. This is where the concept of safety signals and pressure signals lies.
What are safety and stress signals?
Stress signals are things that tell our bodies to stay alert. These may be obvious psychological stressors, such as arguments or deadlines, but they are also more subtle. Feeding, overexercising, poor sleep, loneliness, negative self-talk, and even exposing to blue light at night to send stress signals to our nervous system.
On the other hand, safety signals are tips that tell the body that you can rest and repair. These include nourishing food, deep sleep, relationships, moisture, sunshine, gentle exercise and friendly self-talk.
When we focus on sending more security signals, the nervous system can finally relax. Once you do this, a lot of things start to improve, such as our energy, digestion, mood, hormones and even weight.
Rebuild safety through nutrition
One of the most powerful safety signals we can send to the body is through food. For a long time, I was undereating, especially when I was trying to heal my thyroid and lose weight at the same time. I don’t think it’s a stressor because I don’t (usually) skip meals, but my body needs to eat enough.
When we are not eating enough, our bodies get a message that there is very little food. It considers this a threat and increases stress hormones, such as cortisol. Therefore, our nervous system is not restored and repaired, but is highly alert. Overeating also puts stress on the body, especially when we want to overeat high-calorie, low-nutrition, processed foods.
This transition happened when I started eating enough, especially focusing on proteins, micronutrients and minerals. I started prioritizing the first meal of the day to make sure it was packed with nutrients and protein before I could get any caffeine. I also stopped eating late at night, giving my body time to digest before bed.
Rather than approaching food from a restrictive or controlled mindset, I started asking myself, how should I nourish my body today? This transformation alone can significantly improve my energy, mood and sleep.
Sleep as a safety signal
We all know that sleep is important, but I don’t realize that my nervous system is suffering from inconsistency or lack of sleep. As a mom, a few kids, I don’t always get to spend a full 8 hours!
Even skipping an hour of sleep can cause cortisol spikes and affect blood sugar and insulin. When it comes to brain fog, some experts compare only six hours of sleep to an intoxicating night.
Making sleep a priority, especially during early bedtime and consistent wake-up time was a big deal for me. I noticed improvements in heart rate variability, resting heart rate and overall calmness. This may be difficult for moms, but the idea is to make sleep a priority. For me, it means I no longer clean the kitchen late at night and I won’t browse social media after my kids go to bed!
Creating a calm sleep environment can also help. I turned my bedroom into an oasis of sleep, keeping it dark and cool, and as little as possible. I reduced the exposure to blue light at night and found that my body began to relax naturally and fell into a deeper sleep.
Light and circadian rhythms
Although I avoid blue light at night, this is your friend during the day. Natural light is one of the most powerful but overlooked tools to support the nervous system.
Getting sunlight in the morning helps set the body’s internal clock and supports the production of melatonin at night for better sleep. Obtaining sunlight in the middle of the day can enhance mitochondrial health, improve nutritional absorption and support hormone balance. I tried to get at least 10 minutes of morning sunshine in the 30 minutes of waking up, often barefoot, so I also got the benefits of taking root. I will then walk a few steps with my weightlifting vest or sit in a lounge chair to absorb the afternoon sun.
By contrast, blue light exposure at night tells the body that it can disrupt sleep and cause stress during the day. I started using amber and red lighting at night and wearing blue light cover glasses when needed. After sunset, I also switched to using a warm light source. These lights are on the timer, so I don’t even have to think about turning them on when the sun goes down.
The simple transformation of mild exposure helped my body fit more closely with the natural rhythm. Plus, it reduces the ongoing background stress that I don’t even know about being there.
Hydration and mineral balance
Dehydration is another common but often overlooked stress signal. When we are even slightly dehydrated, our blood thickens, energy drops, and our bodies think there is something wrong.
But hydration is more than just drinking water. Our bodies need minerals such as magnesium, potassium, and sodium to actually absorb and use water efficiently. I started drinking mineral water in the morning and often outside in the sun. I also focus on keeping hydrated between meals to avoid diluting the stomach acid needed for digestion.
Not only does it help support my nervous system, but I find more energy when I hydrate with a lot of minerals.
A movement that feels supportive
Getting enough water is important, but exercise is enough. Exercise can be a safety signal or a stress signal, depending on the needs of our body at a given time.
When I feel deeply stressed, intense exercise makes things worse. My body craves gentle movements such as walking, swimming or stretching. As time went by and as the nervous system stabilized, I gradually reintroduced strength training and resistance exercises. Now, you will find me sprinting on track and field.
My mindset has changed, so I see exercise as another way to support the body rather than punish it. My goal is to take regular walks, work mobility and move around all day. There is a place for time and a more intense exercise, but when we are in a nervous system overload, it can be too much.
Environmental and emotional signals
Even if we eat well and sleep well, our environment still sends signals to our nervous system. Synthetic perfumes, harsh cleaning products, synthetic clothing and even chaos can act as subtle pressure.
Our inner dialogue is also important. Whether it’s criticism or sympathy, the way we talk to ourselves directly affects the security of our nervous system. I noticed what I said was “My body is attacking myself” and so on.
When I noticed negative thoughts, I asked, would I say that to my kids or my best friend? If not, it does not belong to my inner world. Instead, I changed my mindset and said, “My body is recovering.” These transformations helped me create more security from within.
Connection, joy and subtle signals
Relationships are another powerful security signal. Eye contact, laughter, touch and presence tell our bodies that we are safe and supported.
It is important to find happiness even among the small things in life. Singing, dancing, warm bathtubs, buzzing, stretching or even just watching the sunset are ways to cultivate the nervous system. The vagus nerve plays an important role in parasympathetic activation and responds to these small and happy behaviors.
I also began to think about how my home environment would be more supportive. I switched the harsh lights to gentle lights, removed the synthetic fragrance and made my bedroom a truly safe space.
Final Thoughts on Safety Signals
The most important thing I have learned is that our bodies are always standing by our side. Even without that feeling, they have been working hard to protect us. Everything gets better when we learn to communicate with our body rather than trying to fix or force it.
If you’re just starting this path, I encourage you to choose a small thing. Get the morning sunshine. Drink mineral-rich water. Go to bed 30 minutes ago. Eat a protein-rich breakfast. Regardless of your body, you can be controlled and friendly.
It’s not about doing more, it’s about listening more about what our bodies tell us.
What methods do you have to support nervous system health? Leave a comment and let us know!
