Mental Health Awareness Week offers an important opportunity to explore how we care for our mental wellbeing — both personally and within the workplace.
At HCML, we’ve seen first-hand the impact mental health challenges can have on daily functioning, staff wellbeing, and workplace performance. According to our research:
53% of employers identified mental health conditions as the leading cause of sickness absence
While 79% of employers offer an Employee Assistance Programme (EAP), only 27% of employees are aware of it
On average, EAP usage is just 3–5%, despite the availability of support
📊 View HCML’s EAP Article here
These findings highlight a clear gap between the support employers provide and the level of employee awareness or engagement. In a busy and often overwhelming world, it’s easy to overlook the importance of regulating stress and emotional health — until it starts to affect how we feel, work, and interact.
To offer practical support and guidance, Nutritional Therapist – Ellie Hickman, had the pleasure of speaking with one of our Psychological Wellbeing Case Manager, Ellie Jones, to explore how understanding and regulating our nervous system can support better emotional balance — and shares practical tools that we can all use to look after our mental health — especially in today’s fast-paced world.
At HCML, we are committed to supporting individuals throughout their mental health journeys. Our Workplace Health Guidance services offer expert advice and provide a safe, confidential space for people to access the support they need. This Mental Health Awareness Week, we want to reinforce the message that it’s okay to ask for help — and that small moments of reflection or conversation can have a meaningful impact on wellbeing.
For more information, please click here
The Brain’s Alarm System and Everyday Stress 🤲
Ellie began by introducing the idea of the nervous system as the body’s built-in alarm system. It’s designed to detect danger — a helpful feature when we’re genuinely at risk, but not always so useful when triggered by a modern-day event like a difficult email or a last-minute meeting.
“Our brain can’t always tell the difference between past, present or future, which means even a memory or worry about the future can trigger stress.”
This stress response is often automatic and natural, manifesting as anxiety. While anxiety and its associated hormone, cortisol, are necessary in small amounts (they help us get up and get things done), persistent stress can leave the nervous system dysregulated, leading to fatigue, irritability, sleep problems, and more.
The Window of Tolerance: A Practical Framework 🙏
To help us better understand how stress shows up in our lives, Ellie introduced a simple yet effective tool: the Window of Tolerance.
This concept explains how we move between different emotional and physiological states:
🟩 Window of Tolerance (Regulated state) – calm, grounded, emotionally balanced.
🔺 Hyperarousal (Fight or flight) – anxious, restless, panicked, overwhelmed.
🔻 Hypoarousal (Freeze/shutdown) – fatigued, numb, disconnected, withdrawn.
“We all have a ‘window’ where we feel regulated and able to cope. Outside of that, we enter either hyperarousal or hypoarousal.”
The key is to notice when we move outside our optimal zone — and to use strategies that bring us back into balance.
Recognising When You’re Dysregulated❤️
The key is to notice when we move outside our optimal zone — and to use strategies that bring us back into balance.
Are you constantly busy and finding it hard to switch off? → You may be in hyperarousal.
Do you feel mentally “checked out” and unmotivated? → That could be hypoarousal.
“Often, the only time we check in with ourselves is when our head hits the pillow — and by then, we can’t sleep.”
By becoming more aware of these shifts, we can begin to respond with compassion and care, instead of criticism or avoidance.
6 Simple Ways to Regulate Your Nervous System 🚀
The good news? Regulation doesn’t require expensive tools or specialist knowledge. In fact, the most effective techniques are simple, accessible and free.
1. Check in with yourself regularly
Ask:
What am I feeling right now?
What’s my body telling me?
What am I thinking?
Write it down, say it out loud, or simply pause and reflect — self-awareness is the foundation of regulation.
2. Move your body
Physical movement helps release stored tension:
Stretch, walk, shake, dance, or jog.
Gentle yoga or even joint rotations can help.
“Out of your head, into your body.”
3. Use your voice
Singing, humming, laughing or talking activates the vagus nerve, which helps calm your body.
Talk to a friend or loved one
Hum or sing in the car or shower
Laugh — even a little — to lift your mood
4. Breathe with intention
Conscious breathing slows your heart rate and calms your nervous system.
Try:
Deep belly breathing
Box breathing (inhale 4, hold 4, exhale 4, hold 4)
Guided breathing meditations
5. Engage your senses
Use your five senses to bring yourself into the present:
A cold splash of water, a warm bath or textured fabrics
Calming sounds or music
A sour sweet or a fizzy drink
Aromatherapy or fresh air
6. Practise self-kindness
How we speak to ourselves matters. Replace harsh self-talk with affirming messages:
“This will pass.”
“I am safe.”
“What would I say to a friend in this situation?”
Final Thoughts: We Already Have the Tools
We are all a work in progress. Regulating our nervous system is not about perfection — it’s about developing awareness, being kind to ourselves, and using simple tools to reconnect with a sense of calm.
“We already have the tools within us — we just need to learn how to use them.”
Need extra support?
While many of these strategies can be used independently, sometimes additional support is needed. If you’re finding it difficult to cope, consider speaking with a therapist or mental health professional.
At HCML, we’re committed to supporting individuals and organisations through:
Workplace health guidance
Mental health interventions
Holistic rehabilitation services
Contact us to find out how we can help.
Learn more about our mental health services.