Try THIS to calm your nervous system
- Deep Breathing: This is a simple but powerful technique. Focus on slow, deep breaths from your diaphragm. Breathe in for a count of 4, hold for a count of 7, and exhale slowly for a count of 8. Repeat this for several minutes.
- Progressive Muscle Relaxation: Tense and relax different muscle groups throughout your body, one at a time. Start by tensing your toes, hold for a few seconds, and then release. Feel the tension melt away as you relax. Repeat for all major muscle groups.
- Mindfulness Meditation: Focus on being present in the moment and observing your thoughts and feelings without judgment. There are many guided meditations available online or through apps to help you get started.
- Sensory Techniques: Engage your senses in a calming way. Take a warm bath, listen to soothing music, light aromatherapy candles with calming scents like lavender, or cuddle up with a weighted blanket.
- Movement and Exercise: Gentle exercise like yoga, tai chi, or a walk in nature can help reduce stress hormones and promote relaxation.
- Focus on the Positive: Practice gratitude by focusing on the good things in your life. Write down a few things you’re grateful for each day, or try positive affirmations.
- Reduce Stimulants: Limit caffeine and alcohol, as these can worsen anxiety and hinder sleep, which is essential for nervous system regulation.
- Prioritize Sleep: Getting enough quality sleep allows your body to repair and recharge. Aim for 7-8 hours of sleep per night.
- Social Connection: Spending time with loved ones releases oxytocin, a feel-good hormone that can promote relaxation and reduce stress.
If you’re struggling to calm your nervous system on your own, consider seeking professional help. A therapist can teach you relaxation techniques and help you address underlying issues that might be contributing to your stress.