Finding Calm in Parenthood: Simple ways to regulate your nervous system

Finding Calm in Parenthood: Simple Ways to Regulate Your Nervous System

Parenting is one of the most beautiful, rewarding journeys—but it can also be overwhelming and exhausting. Between sleepless nights, constant demands, and the never-ending mental load, parents often run on empty. The good news? There are simple, accessible ways to regulate your nervous system, restore calm, and invite more balance into your days. Here are five powerful practices you can weave into your life this autumn.

1. Taking Moments of Calm in Autumn

Autumn invites us to slow down. The shorter days and crisp evenings encourage reflection and rest. As a parent, it can feel impossible to carve out time for yourself, but even a few mindful minutes can make a difference. Wrap your hands around a warm mug, light a candle, or step outside to breathe in the cool air. Notice the changing colours and falling leaves. These small, intentional pauses give your nervous system a much-needed reset and remind you that calm is possible, even in busy seasons.

2. Harnessing Circadian Rhythm

Your body has its own internal clock—the circadian rhythm—that regulates energy, sleep, and even mood. When you align with natural light patterns, you support your nervous system’s ability to reset and restore. Try opening your curtains in the morning to let sunlight in, stepping outside during the day, and dimming lights in the evening. Where possible, lean into earlier bedtimes during autumn’s longer nights. Honouring your body’s rhythm helps stabilise energy levels and reduces stress, making everyday parenting feel a little lighter.

3. Using Breathwork to Find Calm

Your breath is always with you—and it’s one of the fastest ways to regulate your nervous system. When stress rises, your breathing often becomes shallow or rapid. By slowing it down intentionally, you send signals of safety to your body and mind. Try this simple practice: breathe in through your nose for a count of four, hold gently for a count of two, then exhale slowly for a count of six. Repeat for a few cycles. This can be done in the car, while your child naps, or even as you prepare for sleep.

4. Soothing with Essential Oils

Essential oils offer a natural way to create calm. Scents like lavender, chamomile, and cedarwood are known for their grounding and relaxing properties. You might add a few drops to a diffuser, mix with a carrier oil for a gentle hand massage, or keep a roller blend nearby for moments of overwhelm. When used safely around children, essential oils can become a supportive part of your toolkit for navigating parenthood with more ease.

5. Reconnecting with Nature

Nature has a profound ability to calm the nervous system. Even a short walk outside, sitting under a tree, or noticing the changing sky can help reduce stress and bring you back into your body. Autumn is especially nourishing for this—crunching leaves underfoot, crisp air on your cheeks, golden sunsets through the trees. Inviting your children into these moments also models mindful connection for them, making it a gift for the whole family.

A Gentle Reminder

Parenting doesn’t mean ignoring your needs—it means finding sustainable ways to care for yourself alongside caring for your children. By taking intentional pauses, honouring your circadian rhythm, using breathwork, leaning on essential oils, and reconnecting with nature, you can regulate your nervous system and move through parenthood with more presence and calm.

Because when you nurture yourself, you also nurture the energy you bring to your family.