Five ways to regulate and reset your nervous system
- Lexi Johnson
- Jun 16
- 4 min read
Reducing anxiety & chronic stress by signaling to your body that you are safe
Have you been feeling like you’re in a constant cycle of stress and anxiety? Sometimes this means your nervous system needs a reset.
But before we dive into how to do that, let’s define why the nervous system is so important, and what goes wrong.
What does the nervous system do?
In simple terms, the nervous system is the body’s communication network. It is composed of two parts: the parasympathetic nervous system and the sympathetic nervous system.
When the parasympathetic nervous system is in charge, the brain is in a calm “rest and digest” mode. The primary component of this system is the vagus nerve, which communicates between the brain and major organs, controlling heart rate, digestion, immune response, and affecting moods.
When the sympathetic nervous system is activated, often in response to a stressful situation, cortisol and adrenaline are released and the brain enters “fight or flight” mode.
Signs of a dysregulated nervous system
A dysregulated nervous system is when the balance between the sympathetic and parasympathetic systems doesn’t properly reset, resulting in either being stuck in a panicked, anxious state or swinging between panic and complete shutdown.
A dysregulated nervous system can feel like your body’s threat alarm is always blaring at high volume.
This can be triggered by chronic stress, past trauma, sleep deprivation, illness, injury or unresolved emotional distress.
Signs of a dysregulated nervous system include:
Tightness in chest or stomach
Difficulty sleeping or staying asleep
Digestive issues
Headaches or muscle tension
Feeling easily overwhelmed or irritable
Anxiety/panic attacks/racing heart
Numbness
Difficulty making decisions
Mood swings or low motivation
Additionally, it may be evident in behavior, such as:
Finding it hard to relax
Feeling the need to constantly stay busy
Avoiding social interaction
Emotional eating or loss of appetite
Depending on caffeine or alcohol to reduce stress
How to regulate and reset a dysregulated nervous system
The good news is, there are many simple ways to reset a dysregulated nervous system and begin to feel like yourself again.
5 ways to regulate and reset the nervous system
1.) Intentional breathing
Deep breathing signals to the brain that you are safe, engaging the parasympathetic nervous system. It is most effective when you focus on breathing out for longer than you breathe in. Some easy breathing exercises include:
4-4-6: Breathe in for a count of 4, hold for 4, and breathe out for 6.
Bubble breathing: inhale through your nose, then imagine you are blowing a bubble as you exhale slowly through your mouth.
Long sigh: take 2 sharp inhales through your nose, then a long exhale through your mouth
2.) Engaging your senses
As the vagus nerve passes through the inner ear, sound may play a special role in resetting it. Additionally, cold exposure can activate the calming response.
Hum or sing quietly
Listen to calming music
Splash cold water on your face
Hold an ice pack to your neck
3.) Grounding techniques
When you feel anxious or overwhelmed, staying present in the moment can help regulate the nervous system.
Tune in to the senses: Close your eyes and focus on one sense at a time, noting everything you can hear, then everything you can smell, etc, until you reach sight, then either open your eyes or note the light that enters through closed eyelids.
Noting: Take slow breaths, counting “one” as you inhale, “two” as you exhale, etc. Whenever your mind gets distracted by a thought or feeling, simply note it as “thinking” or “feeling,” as though you are an outside observer instead of being forced to engage with every thought that arises. Return your attention to counting the breath until you reach ten, then start over at one.
4.) Movement
Physical movement helps reduce the stress hormones cortisol and adrenaline and promotes the release of endorphins, restoring balance in the body. This can simply be stretching, walking, yoga, or whatever kind of physical movement is comfortable and enjoyable for you.
5.) Social connection
Talking to people with whom you feel safe can help release tension and regulate the nervous system. Additionally, talking with a therapist can be beneficial for those experiencing chronic stress or trauma.
These are some simple ways to take care of yourself as your body reestablishes balance.
Signaling safety to your body
Focusing on proper nourishment, getting enough sleep, and limiting overstimulation can help reset the nervous system too.
The important part is signaling to your body that you are safe and secure, as this is what will ultimately allow the nervous system to heal.
The key is finding a way to signal to your body that you are safe. This is what will allow the nervous system to heal.
Finding relief from anxiety: Therapy can help
Learning to be more mindful of your own emotional state and developing skills to regulate your nervous system can be incredibly valuable for your mental wellbeing.
Hopefully the ideas and information in this article can help you get back that sense of peace you might be missing.
If you are struggling with anxiety, please know that you are not alone. Anxiety is one of the most common and pervasive mental struggles in the United States. Help is available.
But if you are struggling with overwhelming stress or anxiety, please know that therapy can help.
At Therapy Fort Worth and Counseling Center, our therapists specialize in helping people reclaim their lives from the suffocating grip of anxiety and chronic stress. We work together with you to identify the underlying causes of anxiety in your life. We’ll teach you effective and practical coping mechanisms to help you relax and view your world in less frightening ways.
Our mission is to make Fort Worth a healthier, happier community and to be a catalyst for growth and healing. So if you need help gaining control of your stress and anxiety, please contact us for a free consultation or to schedule your first session.
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