Many people have been coming to session during these uncertain times asking for help settling their nervous systems. Change and uncertainty for the future naturally stir up anxiety and stress in our bodies. While uncomfortable, these feelings serve us in some ways- they help us clarify what is important to us, take action if needed, and clarify where we have community and connection. However, when our nervous systems stay overly activated for too long, we can end up depleted, exhausted and in pain. Below is information on settling your nervous system to stay grounded, clear-headed, and resilient. Here are some ways to bring calm and balance to your body and mind:

1. Breathing Exercises

• Slow, deep breathing: Practice slow, deep breaths. Try inhaling for 4 seconds, holding for 4, exhaling for 4, and holding for 4 (called “box breathing”). Deep breathing stimulates the vagus nerve, which can reduce anxiety and lower stress hormones.

• Belly breathing: Focus on filling your belly (not just your chest) with air. This sends signals to your brain to enter a relaxed state.

2. Grounding Techniques

• 5-4-3-2-1 Method: Engage your senses to become present. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

• Feet-on-the-ground: Stand or sit with both feet on the ground and feel the connection with the earth. Imagine roots growing from your feet, grounding you in the present moment.

3. Physical Movement

• Gentle exercises: Walking, yoga, or stretching helps release tension and encourages blood flow. Physical movement activates your body’s relaxation response.

• Shaking: Some people find that gently shaking or dancing releases pent-up stress, allowing the nervous system to reset.

4. Practice Mindfulness and Meditation

• Mindfulness meditation: Focus on your breath or a single point of attention. When your mind wanders, gently bring it back to your breath. This cultivates awareness and helps regulate stress.

• Body scan: Lie down and mentally scan your body from head to toe, observing where tension resides and consciously releasing it.

5. Self-Compassion and Reframing Thoughts

• Self-compassion: Speak kindly to yourself. Acknowledge that feeling nervous is natural in times of uncertainty, and allow yourself to feel your emotions without judgment.

• Reframing: Challenge negative or catastrophic thoughts by gently questioning their validity. This helps your mind and body break out of the stress loop.

6. Vagus Nerve Stimulation

• Cold exposure: Splashing cold water on your face or taking a cold shower activates the vagus nerve, which can help calm the body.

• Humming or chanting: Humming, singing, or chanting also stimulates the vagus nerve, which can bring the nervous system into a more balanced state.

7. Limit Information Overload

• Set boundaries with news: Try limiting the amount of time you spend consuming news or social media, especially if it increases anxiety.

• Take breaks from screens: Stepping away from screens reduces overstimulation and allows your nervous system to rest.

8. Social Connection and Support

• Talk to someone: Sharing your worries with a trusted friend or loved one can reduce stress and help you feel connected.

• Physical touch: A hug, holding hands, or even petting an animal releases oxytocin, which helps the nervous system relax.

9. Routine and Rituals

• Establish routines: A structured routine can give you a sense of stability when external situations feel unpredictable.

• Daily gratitude: Take a moment each day to note things you're grateful for, which can reframe your focus from stress to appreciation.

10. Sleep and Nutrition

• Prioritize good sleep: Rest is essential for a balanced nervous system. Practice good sleep hygiene by keeping regular sleep hours and reducing screen time before bed.

• Balanced nutrition: Avoid excessive sugar, caffeine, or alcohol, which can amplify anxiety. Foods rich in magnesium (like nuts, leafy greens) are calming to the nervous system.

By incorporating a few of these practices, you can build a toolkit to help settle your nervous system and navigate times of uncertainty with more calm and resilience.