Do you struggle with anxiety and stress? Many people do. Maybe you are wired that way and your nervous system triggers easily. Perhaps you have situational stressors. We all have them. Regardless of the reasons, feeling keyed up and on edge is an uncomfortable feeling. There are many ways to calm your nervous system, which will be the focus of this blog.

Ways to calm your nervous system

Deep breathing tools

There are several ways to slow down your breathing. As your breathing slows down, so will your heart rate. I’d recommend you try a few of these and see which one(s) you like best.

Square breathing

First close your eyes. Second breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, and hold 4 counts. Finally, as you are doing each breathing portion, imagine one side of the square. Do this 10 times.

4-7-8 breathing

Breathe in through your nose for 4 counts, hold for 7 counts, and then exhale through your mouth 8 counts. Again, do this about 10 times.

8 minute breathing meditation

Set a timer for 8 minutes. Focus on your breathing, in and out. Notice where you feel the air as it moves in to your lungs and out of your lungs. Your mind will wander, this happens to all of us. If it does, just gently guide yourself back to your breathing. Don’t judge anything; just allow whatever happens to happen.

Progressive muscle relaxation

Tense and flex various muscle groups. Start with your face, head, and shoulders. Continue to work down the rest of your body. Move on to your chest, back, torso, thighs, shins and feet. This it is great for releasing physical tension.

Decrease your news intake to calm your nervous system

Remember, the news is to grab people’s attention and it’s usually something bad. I heard someone say that if it bleeds, it reads. This means that negative stories, or horrific events get read.

It can lead you to believe that this world is more horrible than it sounds. Yes, horrific things happen. I am not going to deny that. I’m guessing that the majority of the people in your life are OK, or treat you decently, most of the time.

There is also a lot of good out there. But that does not sell news.

Time with friends and family

Spending time with people you love and feel safe with can help calm your nervous system. In addition, engaging with others will help you take your mind off things. Having too much time on your own isn’t good if you are anxious.

Aromatherapy

Often times smelling essential oils can be soothing. Pick a scent that helps calm your nerves.

Candles also often create a soothing atmosphere.

Time with pets

We often forget that our furry friends are good for our mental health. Spend time playing with or petting your animal. Notice how they respond when you give them attention. Nothing beats a playful pup or a purring kitten.

Limit caffeine to calm your nervous system

Drinking too much caffeine will leave you feeling keyed up. How much coffee or soft drinks do you consume in a day? Perhaps you can switch to caffeine free of half-calf. Some times just having that warm beverage in your hands is soothing.

I know someone who makes her coffee about 3 times the strength that I do. That also makes a difference.

Sleep

Are you getting enough sleep? Do you feel rested when you wake up in the morning? Not getting enough sleep will impact your mood.

It helps to limit your screen time before bed and to have a relaxing wind down routine.

Yoga

Yoga is wonderful for that mind-body connection. It takes concentration and energy to hold the poses. It also incorporates breathing techniques and relaxation. You can do this at home online or go to a class.

Spend time in nature

Many people feel calm and at peace while spending time in nature. Everyone is different. Some like water, others trees or desert. Take in the sights, sounds, smell and feel of your surroundings.

Therapy to calm your nervous system

If trying some of the above tools does not help calm your nervous system, therapy can help. Perhaps there is something going on in your life that is causing you stress, whether it’s at work, home, family or friends. It helps to talk to someone who is not emotionally involved in the situation to help you make sense of things. I always say that therapy is a safe place to land your storm.

Please give me a call at 713-304-6554 if I can help.

Take care,

Debbie