--- title: "Small acts that regulate a nervous system | Katelin Hanhart Journal" description: "You don't need an hour or a retreat. 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Sometimes a long exhale and warm water on your wrists is enough to get you back into your body.", "author": { "@id": "https://katelinhanhart.com/#katelin" }, "publisher": { "@id": "https://katelinhanhart.com/#org" }, "mainEntityOfPage": "https://katelinhanhart.com/blog/small-acts-that-regulate" } ] --- [![Katelin Hanhart, LCSW](/__l5e/assets-v1/d37b3b7a-c26b-4ef6-beb5-098bf7d810d3/logo.png)](/) [Meet Katelin](/about)[Approach](/approach) [Services](/services) [Services overview](/services)[1:1 Therapy](/services/individual-therapy)[Couples Therapy](/services/couples-therapy)[EMDR Therapy](/services/emdr-therapy)[EMDR Intensives](/services/emdr-intensives)[Women's Trauma Group](/services/womens-trauma-group) [Specialties](/specialties) [Specialties overview](/specialties)[Relational Trauma](/specialties/trauma)[Addiction & Recovery](/specialties/addiction-recovery)[First Responders & Helping Professionals](/specialties/first-responders) [Locations](/locations) [Locations overview](/locations)[Temecula](/locations/temecula)[Murrieta](/locations/murrieta)[Oceanside](/locations/oceanside)[San Diego](/locations/san-diego)[New Jersey](/locations/new-jersey)[Telehealth](/telehealth) [Rates](/rates)[Journal](/blog) [Book a consultation ](/contact) Menu [← Journal](/blog) Self-Care # Small acts that regulate a nervous system May 12, 2025 · 4 min read Regulation is rarely dramatic. It's usually small, repeatable, and not particularly Instagrammable. A long exhale through pursed lips. A glass of cold water sipped slowly. Pressing your back against a wall and feeling held by something solid. Naming five things you can see in the room. None of this is a cure. All of it is a signal to your body that the moment, right now, is survivable. And over time, those signals add up to a different baseline. If you've been operating from fight-or-flight for a long time, "calm" can actually feel uncomfortable at first. That's not a bug — that's data. We're here for that work. If anything in this piece felt close to home, we'd love to talk. [Reach out ](/contact) Katelin Hanhart , LCSWRelational-Trauma Therapy A solo licensed clinical social worker offering trauma-informed therapy for high-functioning adults across California , New Jersey , and via secure telehealth. 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