How to regulate your emotions (without suppressing them) Part 2

It's time to dig into the physiological

Last week you learned how two Taoist principles can help you regulate your emotions. If you've not read it yet, go here.

This week we’re getting practical.

You’re going to learn the exact process I use to quickly regulate myself every morning to avoid emotional outbursts later in the day.

This isn’t some 5-hour long marathon morning routine that requires waking up at 4am like some speed addled nutter in the productivity space.

This is simple. And it doesn’t take long.

But first, let’s take a few seconds to understand what’s going on inside the body when we wake up.

Why you’re tense first thing in the morning

Cortisol, your stress hormone, peaks first thing — usually between 6 and 8am.

This helps you wake up.

However, for us ADHD-powered people this is a problem. As we’re more sensitive to stress, this creates underlying anxiety and tension.

The technical term is being in a sympathetic state.

When the sympathetic system is dominant:

• Your heart rate increases

• Muscles tense up

• Breathing becomes shallow and rapid

• Digestion slows (you may not feel hungry or may feel nauseous)

• Your mind may be racing or restless

This state is useful if you’re facing a real danger, but if there’s no threat, it just feels like pointless stress or anxiety.

So the first thing we need to do is neutralise that state — switching from sympathetic to parasympathetic.

Let’s activate the parasympathetic system

We need to shut off the stress response and bring the body back to a state of calm — ideally before the brain has a chance to start reacting to anything.

Here’s what that looks like:

• Breathe. Or sigh.
  Long exhales tell your nervous system to stand down. In through the nose, out through the mouth. Slower on the way out.

• Get outside.
  Even for a minute. Natural light and fresh air help reset your internal clock and start lowering cortisol.

• Don’t touch your phone.
  Notifications and feeds spike your stress response. First thing in the morning, that’s the last thing you need.

• Eat properly.
  Something with protein. Not caffeine on an empty stomach or a handful of sugar. Food stabilises your system.

• Move.
  Walk. Stretch. Something. You’re helping your body exit the stress state — not trying to get fit.

None of this guarantees calm all day. But it gives you a better shot at it. You’re not trying to be perfect — just less reactive.

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