How to Regulate Your Nervous System: A Guide for Burned-Out Women Leaders
Paige Elizabeth
Founder and Coach
If you’re feeling tired, anxious, or constantly “on,” this isn’t just stress—it’s a dysregulated nervous system calling for your attention.
And if you’ve been told to “just meditate more” or “take a bubble bath,” you’ve probably realized that those things only scratch the surface.
In this post, I’ll walk you through what nervous system regulation really is, why it matters for women leaders, and how to begin regulating your nervous system naturally—without adding more to your to-do list.
How to Know If Your Nervous System Needs Regulating
Your nervous system is like your body's command center. It controls how you respond to stress, rest, connection, and safety.
When it’s regulated, you feel:
- Clear-headed
- Grounded
- Energized (but not wired)
- Present and responsive, not reactive
But when it’s dysregulated—usually due to chronic stress, people-pleasing, overworking, or trauma—you might feel:
- Constant fatigue or wired-but-tired energy
- Brain fog and difficulty focusing
- Emotional outbursts or shutdown
- Anxiety, overwhelm, or burnout
- Hormonal imbalances, poor digestion, or chronic Stress
This isn’t a character flaw. It’s biology. Your body is protecting you—but it’s stuck in survival mode.
Why Women Leaders Struggle to Regulate Their Nervous System
High-performing women often override their own needs to meet everyone else’s expectations. Over time, this leads to nervous system burnout that shows up as:
As self-trust returns, so does:
- Adrenal fatigue and thyroid issues
- Hormonal imbalance or painful cycles
- Autoimmune flares
- Anxiety, insomnia, or panic attacks
Add estrogen dominance and cortisol spikes to the mix? You’re not just dealing with stress. You’re dealing with a full-body rebellion.
5 Gentle Ways to Regulate Your Nervous System Now
You don’t need a full wellness retreat to start healing. You need small, consistent signals of safety. Here’s how to begin:
1. Ground Through the Senses
Use your body to come back into the present moment. Try:
- Cold water on your wrists
- Holding an object and noticing texture, weight, temperature
- Standing barefoot on the earth
2. Breathe to Signal Safety
Try 4-7-8 breathing: Inhale for 4, hold for 7, exhale for 8. Repeat for 2 minutes.
This activates the parasympathetic (rest-and-digest) response.
3. Eat for Blood Sugar Balance
Unstable blood sugar = unstable mood + cortisol spikes. Support your system with:
- Protein-rich meals
- Avoiding long fasting windows during burnout recovery
- Limiting caffeine on an empty stomach
4. Set Boundaries That Rewire Your Brain
Saying no (when you mean it) teaches your nervous system it’s safe to honor your needs.
Boundaries aren’t just relational—they’re regulatory.
5. Let Yourself Rest Without Earning It
Rest isn’t a reward. It’s a requirement. Lay down for 10 minutes. Listen to a calming playlist. Let yourself be.
This tells your nervous system, I am safe to relax.
Your New Strategy for a Regulated Nervous System and Life
Burnout doesn’t mean you’re broken.
It means your body has been keeping score—and now it’s asking for change.
If you’re a woman leader who feels like she’s burning out behind the scenes, you’re not alone.
I created the Burnout Reset Mastermind for high-performing women who are ready to stop pushing through and start healing from the inside out.
Ready to Reset? Book a 1:1 consultation with me here.