How to Calm a Highly Sensitive Nervous System
Breathing Exercises:
- Deep Breathing: Inhale slowly and deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.
- Diaphragmatic Breathing: Place one hand on your chest and the other on your stomach. As you inhale, your stomach should rise. Exhale slowly, feeling your stomach contract.
Mindfulness and Meditation:
- Mindfulness Meditation: Focus on the present moment without judgment. Notice your thoughts, sensations, and emotions without getting caught up in them.
- Guided Meditation: Listen to a guided meditation audio or video to help you relax and focus.
Physical Activity:
- Gentle Exercise: Activities like yoga, walking, or swimming can help reduce stress and improve your mood.
- Progressive Muscle Relaxation: Tense and relax different muscle groups in your body to release tension.
Healthy Lifestyle Habits:
- Balanced Diet: Eat nutritious foods and avoid excessive caffeine and alcohol.
- Sufficient Sleep: Aim for 7-9 hours of quality sleep each night.
- Limit Screen Time: Reduce exposure to electronic devices before bed.
Relaxation Techniques:
- Warm Bath or Shower: The soothing warmth can help relax your muscles and mind.
- Listening to Music: Choose calming music that you find enjoyable.
- Spending Time in Nature: Being surrounded by nature can have a calming effect.
Cognitive Techniques:
- Positive Affirmations: Repeat positive statements to yourself to challenge negative thoughts.
- Challenge Negative Thoughts: Identify and question negative thoughts that contribute to anxiety.
Remember, it’s important to find what works best for you. Experiment with different techniques and practice regularly to develop coping skills for managing your nervous system. If you’re struggling with persistent anxiety, consider seeking professional help from a therapist or counsel.