5 Signs of a Regulated Nervous System from Our Team of Therapists

Your nervous system is like your body's control center, constantly responding to stress, emotions, and your environment. When it’s dysregulated, you might feel anxious, overwhelmed, or stuck in survival mode. But when it’s regulated, you feel grounded, calm, and resilient.

So, how do you know if your nervous system is in balance? Here are five key signs of a regulated nervous system:

1. You Can Handle Stress Without Feeling Overwhelmed

✅ Life throws challenges at all of us, but if you can respond to stress instead of reacting impulsively, it’s a sign your nervous system is in balance. Instead of feeling stuck in fight-or-flight, you can process emotions and return to a calm state.

2. Your Breathing is Steady and Deep

✅ A regulated nervous system allows for slow, deep breathing instead of short, shallow breaths. If you notice yourself breathing effortlessly from your belly rather than your chest, your body is in a parasympathetic (rest-and-digest) state.

3. You Feel Safe and Connected in Relationships

✅ When your nervous system is regulated, you feel emotionally safe and comfortable connecting with others. You can maintain eye contact, listen attentively, and express yourself without fear of judgment or defensiveness.

4. Your Body Feels Relaxed, Not Tense

✅ Chronic stress can cause tight muscles, headaches, and digestive issues, but a regulated nervous system allows your body to rest and repair. If you notice loose shoulders, an unclenched jaw, and overall relaxation, your system is in a balanced state.

5. You Can Shift Between Activity and Rest with Ease

✅ A well-regulated nervous system allows you to focus and take action when needed—but also to rest and rechargewithout guilt or restlessness. If you can move between work and relaxation effortlessly, it’s a great sign of nervous system health.

How to Support Nervous System Regulation

If you’re struggling with stress, anxiety, or feeling stuck in survival mode, there are simple ways to bring your nervous system back into balance:
✨ Deep breathing exercises
✨ Grounding techniques (like walking barefoot or using weighted blankets)
✨ Gentle movement (yoga, stretching, or shaking)
✨ Co-regulation (connecting with safe, supportive people)

At Serene Mind Counseling in Tampa, we help clients understand and regulate their nervous systems to feel calmer, more resilient, and emotionally balanced. If you’re ready to explore techniques that work for you, we’re here to support you!

👉 Ready to feel more grounded? Contact us today to learn more about our therapy services.

ART Trauma Therapy: Ways It Can Benefit Those Who Have Experienced Trauma

Experiencing trauma can have a profound impact on an individual's life, leaving them feeling disconnected and detached from themselves and their surroundings. Accelerated Resolution Therapy (ART) is a type of therapy that can help individuals who have experienced trauma by reframing the trauma and helping them process the experience in a safe and nurturing environment.

At Serene Mind Counseling and Evaluations, our team of compassionate therapists is dedicated to supporting individuals on their journey towards healing and growth. We even have an ART trauma therapist named Mrs. Nikki Tucker available to aid in your journey to recovery.

In this blog, we will discuss  ways in which ART trauma therapy can benefit individuals who have experienced trauma.

What is ART trauma therapy, and what are some ways it can help?

ART (Accelerated Resolution Therapy) is a trauma therapy created in 2008 by Laney Rosenzweig Laney's familiarity with various treatment modalities like EMDR gave birth to this concept. ART is a powerful, fast, and effective technique for helping individuals overcome the lingering emotional pain and distress associated with traumatic experiences. With this therapeutic procedure, the client doesn’t even have to go into detail about what the trauma is to get the results they need. 

Whether it's a car accident, combat-related trauma, sexual or physical abuse, or any other type of traumatic event, the effects of trauma can be long-lasting and debilitating, often leading to depression, anxiety, and other psychological disorders.

The ultimate goal of ART trauma therapy is to help individuals process and reprocess negative emotions and memories associated with their traumatic experiences in a way that allows them to move forward and experience emotional relief. This is achieved through a combination of techniques that are designed to engage the brain's natural healing processes and promote emotional and psychological recovery.

What is the difference between ART Therapy and EMDR?

While both ART therapy and EMDR therapy are forms of therapy that may alleviate trauma, there are some key differences between them. ART therapy utilizes the power of the imagination, imagery, and metaphors to help individuals reprocess traumatic memories and experiences, as well as eye movements similar to those that happen when in a state of dreaming. EMDR therapy uses bilateral stimulation (such as eye movements, tapping, or sounds) to activate the brain's healing processes. 

Both of these trauma-focused therapies can be used to help individuals heal from psychological and emotional trauma. However, since ART therapy involves imaginative work and EMDR therapy often relies on body movements or sounds for activation, there are different approaches. While both modalities can be effective, ART therapy goes beyond desensitization and leans more toward "positization," as Laney describes in this video.

Additionally, ART therapy typically involves fewer sessions than EMDR therapy, with some individuals experiencing significant relief after just a few sessions. Both forms of therapy have been shown to be effective in treating trauma, and the choice between them ultimately depends on your unique needs and preferences, as well as the therapist's assessment of which approach may be most effective.

If you're struggling with the lingering effects of trauma, ART trauma therapy may be a powerful and effective tool for helping you overcome these challenges and move forward toward a brighter, more fulfilling future. With the help of a trained and compassionate therapist, you can learn to process and reprocess your traumatic experiences in a way that promotes emotional and psychological healing, resilience, and growth.

ART Therapy for Healing Trauma: Exploring the Evidence

ART therapy has been increasingly recognized as an effective tool for helping people who have experienced trauma.

But don't just take our word for it; we recommend that you read further to gain more understanding and determine if ART therapy is suitable for you. Here are some resources to support our claims and guide you on your journey.

1. [Psych Central] reports that ART therapy uses eye movements to help patients process traumatic memories in a safe and effective way. By reprocessing the traumatic memory, patients can alleviate the emotional distress associated with the event.

2. [Positive Psychology] highlights a manual for clinicians, Imagery Rescripting: Theory and Practice by Remco van der Wijngaart, that explains how imagery rescripting can help with trauma, personality disorders, and other issues. This technique is a fundamental component of ART therapy.

3. [Good Therapy] explains that ART therapy incorporates elements of several treatment modalities, including EMDR, Gestalt, cognitive-behavioral therapy (CBT), and brief psychodynamic therapy (BPP). ART therapy's multidisciplinary approach combines techniques from various therapeutic modalities to create a comprehensive treatment approach for trauma.

In Conclusion

We are committed to supporting individuals who have experienced trauma. Our team of compassionate therapists is here to guide you on your journey toward healing and growth. Together, we can work towards a brighter future filled with hope and empowerment.

If you have experienced trauma, it's important to know that you're not alone. ART therapy can be a powerful tool in your healing journey. At Serene Mind Counseling and Evaluations, our Tampa-based team is here to support you every step of the way. If the above resonates with you, don't hesitate to reach out to us today to start your journey toward a brighter, more hopeful tomorrow.

How to Choose the Best Therapist for You?

Starting the therapeutic process can be intimidating, especially when researching different therapists. There are so many kinds of therapists, counselors, and coaches that can help individuals in many different areas of their lives. Often times it can be difficult to decide which therapist to choose to work with because of the different options available.

Our therapists have created a guide to help make that decision making process easier for you!

1. Create a list of non-negotiables

Are you looking for a therapist with a specific specialization, niche, or focus? Do you want to work with a professional with a particular certification? Are you willing to self-pay, or do you need to utilize your health insurance? Do you like to work with someone in office, or is Telehealth or virtual sessions more appealing to you? Perhaps working with a therapist who shares your race, culture, gender, or religion is important to you. These are some important factors you may want to think about when looking for a therapist that will be a good fit for you. It will be much easier to narrow down your choices on therapy providers when you can jot down a list of characteristics that you would like your therapist to have.

2. Research therapeutic modalities and therapy styles

Prior to starting therapy, many people do not know that there are different styles of therapy that they are able to choose from. In the USA, some popular types of therapy include Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT), but there is a plethora of different styles that can serve a patient or client depending on their personal views, lifestyle, and presenting concerns. Do some research on the different styles available in your area to see which aligns with you best. Many therapists practice several kinds of therapy

Styles and can curate your treatment plan based on your preferences and interests. Some styles we recommend researching are:

-Adlerian psychology

-Acceptance and Commitment Therapy (ACT)

-Eye Movement Desensitization and Reprocessing (EMDR)

-Accelerated Resolution Therapy (ART)

-Person Centered Therapy

-Internal Family Systems

-Emotionally Focused Therapy (EFT)

-Mindfulness-based Therapy (MBCT)

-Narrative Therapy

There are also different specialized therapy modalities that can enhance the talk therapy experience, such as:

-Animal Assisted Therapy

-Art Therapy

-Reiki Therapy

-Neurofeedback therapy

-Ayurveda

-Yoga Therapy

-Movement Therapy

-Music Therapy

-Play Therapy

Incorporating a different therapy modality into your therapy journey can deeply enrich your experience and healing journey. There are so many different kinds of healing work that can appeal and align with anybody-the options are endless!

3. Book an Intake session and Interview Providers

Once you narrow down the type of therapist and therapy style or modality you would like to try, book an intake session with a few of the therapists you think may good a good fit for you. This is a time where you will learn about the provider’s scheduling, payment methods, and practices/policies. You will be able to ask them specific questions pertaining to why you are considering therapy and what you are looking for in a therapist.

You will be able to decide if you like the office environment or feel comfortable in the virtual therapy space. Ask yourself: Is the location convenient now that I am here? Am I comfortable in the office/space I am doing this work?

This is also a time where you will be able to gauge if you and the potential therapist align in what you want your goals to be on your healing journey and if you click.

Rapport is paramount in the therapy relationship- if you feel comfortable with your therapist, your therapy journal will feel resonate and authentic.

Are you beginning to embark on your healing journey? Are you looking to find a therapist that fits your needs?

At Serene Mind, we have several different therapists that practice many different styles and modalities. We pride ourselves in the diverse range of practices we offer, as well as the diverse population we serve. Explore our website to see who our therapists are and what they offer. You can also email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists is a good fit for you! Our administrators are skilled in matching the therapist to client based on your needs.