Three Ways to Nurture Emotional Balance

Our bodies are designed to regulate stress in small, short-term doses; it’s normal and healthy to experience a bit of stress as we rush to meet an end-of-day deadline or arrive at an interview.¹ But, when our stress levels stay consistently high, it can lead to a host of potential problems that can negatively affect cognitive, digestive, and immune function.²

In order to support our emotional balance—a pillar of cognitive health and an important aspect of everyday life—we have to find healthy, sustainable ways to manage stress, starting with regulating the autonomic nervous system (ANS). The autonomic nervous system includes the parasympathetic nervous system (PSNS) and the sympathetic nervous system (SNS). Both the SNS and PSNS are networks of nerves that are in charge of regulating the body’s stress response.

The PSNS is related to functions involved with rest, relaxation, and digestion, while the SNS is related to the fight-or-flight response. When our PSNS is activated, it counteracts the SNS by regulating the stress response, promoting relaxation, enhancing emotional resilience, and even influencing certain neurotransmitters and hormones associated with mood and emotional balance.

Here are three ways to help you regulate your ANS and promote a sense of emotional balance: 

You’ve probably heard of cortisol before; it’s a well-known hormone released by the adrenal glands in response to stress. Stress itself can come in many shapes and sizes, like physical, emotional, psychological, and environmental; can appear suddenly or gradually; and can persist for a short period or long one. Cramming for a test is a different kind of stress than that of uncertainty about the future.

Unsurprisingly, studies show that emotions can be negatively impacted by stress and elevated cortisol levels.³ So, to help maintain balanced cortisol levels and find balance, work to manage stress.

A few mindful morning practices to consider when it comes to stress management:

• Catch some early rays: Try getting sunlight within 30 minutes of rising. Light exposure can increase early-day cortisol release (which benefits the circadian rhythm), boost energy levels, and support better focus and energy throughout the day.⁴

• Hold the coffee (just for a little bit): Delay your first cup of coffee by 90 minutes. This timing allows your body to naturally transition from sleep to wakefulness as cortisol levels rise and adenosine, a chemical involved in making you feel tired, starts to decrease.⁵ As a result, you’ll feel more energized and alert throughout the day.

• Supplement strategically: Consider adding an adaptogenic supplement to your routine, like ashwagandha, cordyceps, or maca, to help support your body and mind through the day's stressors. Most clinical studies on adaptogens are with prolonged use; make adaptogens a consistent part of your routine for best results.

• Take a deep breath: Deep, slow breathing can help reset the ANS.⁶ It helps shift the body toward parasympathetic dominance, meaning you’re in a more relaxed, calm state. Try regularly meditating, practicing yoga, or just take a few intentional inhales and exhales before rushing into your day.

A mindful morning routine can set your day up for success, boosting feelings of relaxation associated with a parasympathetic state, helping restore emotional balance, and supporting resilience.

Exercise can be a great way to manage stress, supporting the ANS.⁷⁻⁸ Going for a stroll for 20 minutes or incorporating low-intensity movement can support healthy stress levels. One study found that a single session of yoga can help manage the stress response in acute situations.⁹ (Yoga has also been studied for its ability to boost ANS function.¹⁰) If HIIT is more your thing, don’t worry: high-intensity workouts may increase your cortisol levels during the exercise, but can lead to lower cortisol levels about two hours later.¹¹

To really maximize the benefits, take your work out outside. According to a study published in Frontiers, just 20 minutes outside is shown to help lower cortisol levels.¹² (On days when you can’t immerse yourself in nature? Even just viewing images of nature scenes can positively affect your cortisol levels, per one study.¹³)

The ANS-exercise relationship is a two-way street; while adding in movement can temporarily activate the SNS and help support healthy stress levels, the PSNS can also impact your exercise by boosting recovery.¹⁴ The more we can do to support the flexibility of our ANS, to switch between SNS and PSNS, the better we’ll be able to perform athletically (and recoup afterwards).¹⁵

Neurotransmitters are chemical messengers in the brain.¹⁶ There are several different types of neurotransmitters, each with a variety of different functions—including maintaining optimal emotional, mental, and cognitive health. Our PSNS influences the release of neurotransmitters.

Two well-known neurotransmitters, serotonin and dopamine, are responsible for our mood. We can support their production through food, exercise, sleep, supplementation, and gratitude.¹⁷⁻¹⁸ Yes, practicing gratitude is beneficial to your brain and emotional well-being, too.¹⁹ When gratitude is expressed and/or received, the brain releases feel-good dopamine and serotonin.

When we’re in a parasympathetic state, neurotransmitter levels can stabilize, which can help maintain a positive mood and overall sense of well-being. Acetylcholine is another neurotransmitter closely associated with the PSNS, as it helps with smooth muscle contractions, dilating blood vessels, and slowing the heart rate.²⁰

Nurture your emotional balance with mindful morning routines, movement, and more—and feel more equipped to navigate through life’s stressors with grace and resilience. 

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