As we approach the seasonal time change and the intensity of election week, our nervous systems are under unique stress. These external factors, which may seem unrelated, can significantly affect our well-being, especially when combined. Understanding how the nervous system responds to stress and proactively preparing for these events can help reduce their impact.
The Nervous System’s Role in Stress
The nervous system, particularly the autonomic nervous system (ANS), regulates how our body reacts to stress. The ANS has two main branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest). Ideally, these two systems work in harmony, but stress can tilt the balance toward over-activation of the sympathetic system, leading to chronic stress symptoms like anxiety, irritability, stiffness and pain, insomnia, and even digestive issues.
Why Time Changes Stress the Nervous System
Time Change Disrupts Circadian Rhythms: The time change happening on November 3rd affects the body’s internal clock, or circadian rhythm, which regulates sleep-wake cycles, hormone release, and digestion. Even small shifts, like the hour gained or lost, can cause the nervous system to feel out of sync, leading to sleep disruptions, mood swings, and increased stress. Kids feel this more than adults.
The Impact of Time Changes on Children
Children, especially, can be more sensitive to time changes due to their developing nervous systems and reliance on consistent routines. The disruption of their circadian rhythms can lead to several challenges:
Sleep Disruptions A shift in time can easily throw off a child's natural sleep cycle, leading to difficulty falling asleep or waking up at new times. This can result in:
Fatigue and moodiness during the day.
Trouble focusing at school.
Irritability and increased emotional reactivity.
Behavioral Changes When children are sleep-deprived or their body clocks are off balance, their nervous systems can become overstimulated. This often manifests as:
Heightened anxiety or clinginess.
Short tempers or outbursts, especially during transitions like morning routines.
Difficulty concentrating on tasks or schoolwork.
Challenges with Routine Many kids rely heavily on predictable schedules. A sudden shift in the time, even by just one hour, can create disorientation, causing stress for both children and parents as they adjust to new bedtimes, mealtimes, and activity schedules.
Helping Kids Prepare for the Upcoming Time Change
Adjust Schedules Gradually: Start shifting bedtime and wake-up time by 10-15 minutes a few days before the time change. This gradual adjustment can help ease the transition.
Prioritize Consistent Routines: Keeping a familiar bedtime routine—such as reading, dimming lights, or using calming activities—can help children feel more secure during the change.
Ensure Proper Sleep Hygiene: Make sure your child is getting enough rest, as a tired nervous system is more vulnerable to stress. Limit screen time and stimulating activities an hour before bed to promote relaxation.
By helping children prepare and adjusting their routines mindfully, you can reduce the stress the time change places on their nervous systems, leading to smoother transitions and less impact on their behavior and mood.
How Elections Stress the Nervous System
Election Season Heightens Anxiety: The constant influx of information, heightened social tensions, and polarized debates during election season can overstimulate the nervous system. It activates the body’s fight-or-flight response, even if the stressor is psychological, making it harder to stay calm and focused.
Prepping Your Nervous System for the Upcoming Stress Overload
Prioritize Sleep Hygiene Good sleep is vital for nervous system health, especially during the time change. To counteract disruptions:
Gradually shift your bedtime a few days before the time change to acclimate.
Maintain a consistent sleep schedule and create a calming bedtime routine to support your circadian rhythm.
Limit screen time before bed to prevent overstimulation.
Practice Mindfulness and Relaxation Techniques Engaging in regular mindfulness practices such as meditation, deep breathing, or yoga can help activate the parasympathetic nervous system, promoting relaxation and reducing stress.
Deep Breathing: Slow, controlled breathing sends signals to the brain that it’s safe to relax.
Progressive Muscle Relaxation: This involves tensing and then relaxing muscle groups, which can help release tension stored in the body.
Nourish Your Nervous System Certain nutrients are particularly beneficial for nervous system health:
Magnesium: Known as nature’s tranquilizer, magnesium helps relax muscles and calm the nervous system.
Omega-3 Fatty Acids: Found in fish and flaxseed, these support brain health and reduce inflammation, which can rise during stress.
B Vitamins: B-complex vitamins are essential for nerve function and can help combat stress.
Physical Activity to Release Built-Up Tension Exercise is a natural stress reliever, helping to burn off the excess energy that may accumulate due to sympathetic nervous system activation. Activities like walking, running, or even gentle stretching can help keep your nervous system balanced.
Schedule Breaks and Downtime Overloading your schedule during this high-stress period can lead to nervous system exhaustion. Be intentional about creating breaks throughout the day to reset, even if it’s just for five minutes of stretching or deep breathing.
Limiting Exposure to Election-Related Stress this Upcoming Week
Election seasons are notorious for flooding us with overwhelming information. Taking control of your media consumption can prevent sensory overload:
Set specific times for news updates rather than continuous exposure.
Consider limiting social media usage or following accounts that provide balanced, non-inflammatory content.
Engage in meaningful conversations rather than heated debates to reduce unnecessary stress.
Acceptance that our desired candidate may not win and faith that as long as we voted, we did our part in the democratic process.
Conclusion
Preparing for the upcoming time change and election week isn’t just about mentally bracing yourself, it’s about supporting your nervous system so that it can remain resilient under stress. By focusing on sleep, mindfulness, getting a boost adjustment, nutrition, and mindful consumption of news, you can buffer yourself against the overload that often accompanies these events. Prioritizing your nervous system now can ensure that when these stressors arrive, you’re ready to handle them with calm and clarity.
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