How To Calm Down Your Nervous System
Deep Breathing:
- It’s a classic for a reason. Focus on slow, deep breaths from your diaphragm (belly) instead of shallow chest breaths. Try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 8 seconds.
Progressive Muscle Relaxation:
- Tense and relax different muscle groups one by one. Start with your toes, scrunch them tight for a few seconds, then release. Feel the tension melt away. Repeat for major muscle groups, working your way up your body.
Mindfulness Meditation:
- Focus on the present moment and your breath. Acknowledge any thoughts or worries without judgment and gently bring your attention back to your breath. There are many guided meditations available online or through apps.
Sensory Techniques:
- Engage your senses in a calming way. Take a warm bath with soothing Epsom salts and essential oils like lavender. Listen to calming music or nature sounds. Dim the lights and focus on the gentle flicker of a candle.
Weighted Blankets:
- Deep pressure stimulation from a weighted blanket can mimic a hug, triggering the release of serotonin, a feel-good neurotransmitter, and promoting relaxation.
Gentle Exercise:
- Physical activity helps burn off stress hormones and releases endorphins, which have mood-boosting effects. Opt for activities you enjoy, like yoga, swimming, or walking in nature.
Social Connection:
- Spending time with loved ones, talking, laughing, or simply being in their presence can trigger the release of oxytocin, another feel-good hormone, and promote feelings of safety and calm.
Gratitude Practice:
- Taking time each day to appreciate the good things in your life, big or small, can shift your focus to the positive and reduce stress.
Remember:
- Be patient and consistent. Finding what works best for you may take some time and experimentation.
- If you’re dealing with chronic anxiety, consider seeking professional help from a therapist who can teach you coping mechanisms and address the root cause of your anxiety.
By incorporating these techniques into your daily routine, you can train your nervous system to respond more effectively to stress and cultivate a sense of calm.