How to Calm a Stressed Nervous System in Chaotic Times

Just about every client I see right now is managing a very stressed nervous system. It’s the combination of working, parenting, being a good partner, worrying about the economy and politics, or financial stress that over-saturates their system, sending their nervous system into overdrive.

Let’s face it. Today’s world is overwhelming. Many collapse in exhaustion by the end of the day and still open up TikTok to “decompress,” but find that doesn’t help either. Social media is stimulating to the brain and is curated by others, meaning you are allowing businesses and influencers to serve their own agenda, rather than choosing your own content.

Here are my recommendations for resetting your nervous system:

Physical Grounding

1. Breathing: Slow your breath. Inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds. Repeat for several minutes. Breathing releases stress, and when we are stressed, we tend to hold our breath.

2. Grounding: Press your feet into the floor and notice the texture, temperature, and pressure.

3. Connection to Self: Place a hand over your heart and feel your heartbeat.

4. Stretch: Stretch your neck, shoulders, and back slowly. Light hatha-style yogas are definitely recommended.

Sensory Regulation

1. Temperature Change: Use temperature shifts. Try a cool washcloth on your face/neck or a warm shower.

2. Comfort Yourself: Wrap yourself in a weighted blanket or hold a pillow against your chest.

3. Listen: Listen to low, rhythmic music or nature sounds. Listen to the wind and birds.

Mental Reset

1. 54321 Exercise: Name five things you see, four you feel, three you hear, two you smell, one you taste. This gets you more present in your space.

2. Safety Mantras: Repeat a calming phrase like “I am safe now” or “This moment is passing.”

3. Visualization: Visualize a calm place, such as a quiet forest or ocean.

Nervous System Repair Habits

1. Sunlight: Get sunlight within an hour of waking.

2. Diet: Eat protein-rich meals at regular intervals.

3. Reduce Stimulants: Reduce caffeine and alcohol.

4. Move: Walk daily at an easy pace. A famous Nietzsche quote says, "all truly great thoughts are conceived while walking.” I have to agree.

5. Sleep: Prioritize consistent sleep. Turn off your phone by 8 PM. Listen to audiobooks to wind down. Meditate. This will prepare your body better for sleeping through the night.

For Chronic Stress

1. Work with a trauma-informed therapist.

2. Try somatic therapies such as EMDR, Lifespan Integration, or Somatic Experiencing.

3. Consider vagus nerve exercises like gentle humming or slow singing.

4. Medication can help support the nervous system as well.