Did You Know Some Polyvagal Tools Can be Helpful for Nurturing our Nervous Systems in the Face of Overstimulation?

A neurodivergent adult with hand on heart to anchor themselves and regulate their nervous system.

For many neurodivergent people, nervous system overstimulation is a familiar experience. Whether it’s sensory overload, emotional flooding, or rejection sensitivity distress, the impact can often feel cumulative — leading to exhaustion, shutdown, or burnout.

The good news? We can learn to work with our nervous system, instead of pushing against it.

Polyvagal theory — which explores how the vagus nerve helps regulate safety, connection, and stress responses — offers simple tools that can be adapted into everyday life. While this isn’t therapy, these gentle practices can help you notice your nervous system’s “activation level” and offer small resets when you need them.

Why This Matters for Neurodivergent Women in Midlife

• Masking and over-functioning can place ongoing stress on the nervous system.

• Hormonal shifts in midlife may change how we experience or recover from stress.

• Overstimulation and rejection sensitivity can add extra layers of intensity.

That’s why grounding, movement, and breath practices can be so supportive. They’re simple, low-demand, and can be used in just a few minutes.

A Few Gentle Tools to Try

1. Orienting through the sensesSlowly look around your space and notice a few things that feel safe or pleasant (a color, a favorite object, a soft texture). This helps remind your nervous system: you’re safe right now.

2. Humming or soft vocalizationHumming, chanting, or even singing a single note vibrates the vagus nerve and helps downshift fight-or-flight energy.

3. Extended exhale breathingTry inhaling for 4 counts and exhaling for 6–8. A longer exhale gently cues the body toward calm.

4. Anchoring statements for rejection sensitivityKeep a few simple reminders nearby:

5. “This feeling is real, but temporary.”

6. “Rejection is painful, but it doesn’t define my worth.”

Go Gently

These practices are not about fixing or changing who you are — they’re about offering your nervous system small, consistent signals of safety. Even one or two supportive choices can create meaningful shifts.

Next Step: Download the Polyvagal Reset Menu

I’ve created a free Polyvagal Reset Menu handout with five categories of tools — grounding, movement, breath, connection, and rejection sensitivity supports — so you can build your own reset toolkit.

👉 Download the Polyvagal Reset Menu here

And if you’re ready to go deeper, my online courses walk you step by step through nervous system resets, burnout recovery, and unmasking in midlife. See them here: Resources Hub Page

⚠️ Disclaimer

The information in this blog is for educational and coaching purposes only. It is not therapy or medical advice, nor is it a substitute for individualized care. Please consult with your own healthcare providers before trying new practices.