I'm a Meditation Teacher Who Still Eats Doritos When She's Stressed: Nervous System Regulation for Real Life

You can't regulate a classroom from a dysregulated nervous system. And you can't regulate a nervous system you don't understand. In Part 1 of a three-part series on the Empower Students Now podcast, host Amanda Werner — a certified meditation teacher, 16-year classroom veteran, and AuDHD educator — breaks down what the nervous system actually is, what dysregulation looks and feels like, and what you can do about it right now, this summer, before the next school year begins.This isn't a polished self-care episode. Amanda opens with the admission that she still overeats Doritos when stressed, still blames others when she's dysregulated, and still forgets to meditate even though she's literally a meditation teacher. What she does have is a deep understanding of the science, years of personal research driven by her own neurodivergence, and a framework for noticing and responding to dysregulation that's practical enough to use in a school parking lot between classes.Content note: This episode discusses dysregulation, stress, chronic pain, substance use, and moments of personal crisis. If you're struggling, please reach out — in the US, call or text 988 for the Suicide & Crisis Lifeline.In this episode, you'll learn:What the nervous system actually is and how it works: the autonomic nervous system, sympathetic (gas pedal) vs. parasympathetic (brake), and why your body runs in survival mode without asking your permissionThe difference between regulation and dysregulation — and why dysregulation isn't a failure, it's informationWhy neurodivergent people (ADHD, autism) are more susceptible to chronic dysregulation and what that means for neurodivergent teachers and studentsAmanda's personal signs of dysregulation: irritability, blaming others, ruminating, overworking, throat tightening, holding her breath, inability to sit stillThe longer-term warning signs that dysregulation has gone on too long: chronic pain, chronic illness, dysfunctional relationships, reliance on substances, and crisisWhy the word "self-care" is overused and meaningless without understanding the nervous system firstWhy summer break is the ideal time to investigate your own patterns — because the school year doesn't give you time to even noticeRegulation tools covered in this episode, organized by how much time you have:In the moment (seconds): Name it — say "I am dysregulated right now." Long exhales through your nose. Feel your feet on the floor. Drink cold water. Put cold water on your face. Choose not to speak.A few minutes (planning period, car ride): Cry if you need to. Step outside. Name five things you see. Place one hand on your chest and one on your belly. Stand up, pace, hum, shake your arms and legs.Extended time (end of day, summer): Body scan meditation. Walk in nature. Time with a pet. Transition rituals (shower, tea, pajamas). Journaling. Mantras to interrupt rumination ("I don't need to think about this right now").Amanda's real-time dysregulation story: missing a critical residency appointment in Montevideo because of a time zone error on Google Calendar, cussing in public, and choosing silence as a regulation toolThis is Part 1 of a 3-part series:Part 1 (this episode): Regulating yourselfPart 2: Co-regulating with your familyPart 3: Bringing regulation into your classroomIf you found this episode helpful, please share it with a teacher who's heading into summer and could use this reset.