From Survival to Self-Regulation (Part 2): What Helped Me Rebuild Safety in My Body

This post was written in reflection after several months of consistent work to regulate and strengthen my nervous system. It is the second installment of a two-part series. My first post shared the context, while this one outlines the tools and practices I’ve experimented with over the past six months.

Finding a way through: A growing toolkit

My first month in Mazunte gave me a sense of clarity and calm I hadn’t felt in years. It set the foundation for a deeper exploration of modalities and practices that have helped me regulate my nervous system, reconnect with myself, and rebuild a sense of inner peace.

It’s been a process of trial and error to find the approaches that work best in different contexts. A journey that’s deeply changed how I show up in my body and in the world.

Some of these practices have become daily anchors, while others are tools I reach for in times of stress or intense dysregulation. I’ll be diving deeper into many of them in future posts, but for now, here’s a high-level look at what’s helped me so far.

Body-based practices

These tools have helped me reconnect with my body and release stored tension and trauma.

• Yoga & stretching: I’ve leaned into slow, mindful styles like Hatha, Raja, and restorative yoga rather than more dynamic and physically demanding practices such as Vinyasa. Slowing down my mind and connecting my breath to rhythmic movement has helped calm my nervous system and deepen the connection between my body and mind. 
• Breathwork: Slow, conscious breathing and guided breathwork sessions have helped me manage anxiety, racing thoughts, and emotional triggers, while also processing stored trauma and emotions.
• Massage: Regular massage treatments have supported nervous system regulation and fostered a sense of calm and inner peace through conscious, intentional touch. 

Mindfulness & mental tools

These practices have helped calm my mind and create space between triggers and responses.

• Meditation: I regularly practice Vipassana-style meditation to help me slow down, observe my thoughts, and cultivate presence. When I’m consistent with my morning practice, its effects carry through the rest of my day.
• Present-moment awareness: Simply noticing my surroundings, tuning into my breath, or grounding myself in the present moment has helped me manage triggers and feel more steady when I get overwhelmed.
• Supportive self-talk: Learning to speak to myself with more compassion, especially when I feel shame, disappointment, or fear, has positively impacted my inner dialogue and sense of self.
• Journaling: A consistent practice of stream-of-consciousness journaling has helped me track emotional and behavioural patterns, process my healing journey, and calm my inner world. This practice has become an almost daily anchor.

Therapy & holistic healing

These practices have helped me gain insight into the unresolved trauma that I carry and have given me the tools and pathways to work through it.

• Psychotherapy: Attending weekly sessions for the past six months has helped me work through emotional regulation, grief, questions on identity, and attachment patterns.
• Somatic therapy: I’ve explored various body-based practices throughout my journey, including: vagus nerve work, Chi Gong, Ayurveda, myofascial release, Craniosacral therapy, somatic experiencing, and other holistic modalities. These practices have supported bottom-up nervous system regulation and trauma release.

Emotional healing

These practices taught me how to feel and process my emotions rather than suppressing them.

• Feeling emotions: Letting myself cry, scream, and break down without shame. Allowing emotions to move through me and gently exploring where they come from.
• Inner child work: Comforting the younger parts of myself that felt unseen, scared, unloved, or not enough. This has helped me rewrite old narratives with love and compassion.

Lifestyle & creative expression

These changes have helped me build a life that feels more peaceful and aligned.

• Nature: Walking, hiking, swimming, and simply sitting outside have helped me recalibrate and have been a source of grounding and inspiration.
• Creativity: Writing, cooking, drawing, sculpting, and mindful movement have reminded me of joy and play and brought me back to the present moment.
• Routine & structure: Limiting tech use, protecting my time, and creating predictable rhythms have helped foster a deeper sense of calm and internal safety.

Relational regulation

Healing and growth can feel incredibly lonely at times. I’ve learned that this process doesn’t just happen in isolation, it also happens through moments of connection.

• Vulnerability: Sharing openly and honestly with trusted people has reminded me of the beauty of human connection. I feel very fortunate to have many incredible people who have supported me through this journey.
• Boundaries & needs: Listening to my body’s limits and speaking my needs without apology has been transformative. I no longer view my needs as things to suppress, but rather as something to honour. 

From surviving to living

I finally feel good in my body and mind. I’m no longer trying to escape myself. Through consistent practice (and plenty of setbacks), I’ve discovered the tools and approaches that have helped me regulate and rebuild safety in my body. 

I’m no longer just surviving. I’m living.