Tips to Regulate & Calm Your Nervous System
The autonomic nervous system can be divided into two main parts: the sympathetic nervous system and the parasympathetic nervous system. When the brain perceives a threat, it turns on the sympathetic nervous system, aka our “fight or flight” response. The parasympathetic system kicks in when our brain thinks it’s a good time to recover, helping our body to calm down and recover.
Some common signs of an overactive nervous system are:
Increased weight gain
Body aches and pains
Chest pain or rapid heartbeat
Diarrhea or constipation
Nausea
Dizziness
Low libido
Weak immunity
Eating more or less
Sleeping too much or too little
Neglecting responsibilities
Relying on alcohol, cigarettes, or drugs to relax
Nail biting or other nervous habits
Isolating yourself from others
Memory problems or inability to concentrate
Poor judgment
Anxious or racing thoughts
Moodiness & irritability
Short temper, agitation, and increased negativity
Feeling overwhelmed with an inability to relax
Depression or general unhappiness
If you feel like you have an overactive nervous system, here are some strategies to help regulate and calm down:
Take a Cold Shower
The shock of a cold shower can jolt the nervous system and improve our ability to move out of the fight or flight response. If you’re not able to take a shower at the moment, try holding a fan in front of your face or dunking your face in a bowl of ice water for a quick reset!
Use a Weighted Blanket
Weighted blankets help to activate your relaxation response (parasympathetic nervous system) through deep pressure touch. The combination of a weighted blanket and the activation of your parasympathetic nervous system can help to naturally relax your body and calm your mind.
Meditate
Meditation can help reduce stress and restore the nervous system. Try sitting in a quiet space, closing your eyes, and focusing on your breath or a calming phrase. This may help center your thoughts and calm your mind!
Move Your Body
Exercise can be a great way to relieve stress, regulate the nervous system, and help your body feel more relaxed. Take a walk, practice yoga, or dance around your living room to your favorite song!
Try Tapping
Emotional Freedom Technique (EFT) is another powerful grounding strategy. It involves gently tapping specific points on your body while focusing on a calming phrase. Some common areas to engage in tapping include the outer palm, center of your forehead, below your nose, and below your lip.
Hum, Laugh, or Sing
Humming, laughing, and singing can all stimulate the vagus nerve, the main nerve in your parasympathetic nervous system, to help the body move out of the fight-or-flight response. Singing and laughing also increase your intake of oxygen, which can help with improving energy and mood!
Connect with Nature
Nature can have a calming influence and may promote mindfulness and a feeling of being present, both of which can be naturally relaxing. Take a walk outside in the fresh air, and you can even try grounding yourself by placing your bare feet on the earth!
Use Aromatherapy
Essential oils like lavender and lemon have been shown to reduce cortisol (the stress hormone) and encourage relaxation, rest, and improved sleep. The more you do this, your brain will start to pair the smell with relaxation, which will further support relaxation!
If you ever feel off-balance or just need a moment of calm, try these simple techniques to help regulate your nervous system! Let us know what helps you.
