Feeling constantly on edge? Can’t sleep? Random anxiety attacks? Your nervous system might be dysregulated and in need some TLC. Here’s how to bring back your inner calm.
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What’s really going on when you’re stressed out
Think of your nervous system as your body’s electrical wiring. This complex network of nerves, your brain, and spinal cord controls everything from your heartbeat to your stress response.
When working properly, it smoothly shifts between “fight-or-flight” mode (when you need energy and alertness) and “rest-and-digest” mode (when you can relax and recharge). But modern life—with its constant emails, notifications, and endless to-do lists—can throw this delicate balance completely out of whack.
You could be stuck in a cycle of constant alertness and anxiety, with your body having forgotten how to relax. The result is anxiety, insomnia, digestive issues, and that awful feeling of being constantly wired yet exhausted.
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50 ways to heal your dysregulated nervous system
There are hundreds of healthy ways to regulate your nervous system – here are a few that we have found to work well:
1. Morning sunshine
Just 10 minutes of morning light resets your circadian rhythm and boosts mood-enhancing serotonin. Open those curtains first thing!
2. Ditch the phone alarm
Harsh sound and immediate social media check sends your system into alert mode first thing when you wake up. A gentle wake-up provides a more gradual awakening – if you live with a partner or family who wake before you do, ask them to get you up gently. Alternatively, consider a sunrise alarm clock, which works with light.
3. Try “bedside breathing”
Before even getting up, place one hand on your belly and take five deep breaths.Four counts in, and four counts out. This activates your parasympathetic system.
4. Warm water with lemon
Starting your day hydrated with lemon water helps your body clear stress hormones accumulated overnight. Plus, it’ll help with blood sugar regulation, too.
5. Morning movement
Even a 10-minute gentle stretch session signals safety to your nervous system and releases tension held overnight.
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6. Walking meetings
Movement while talking reduces the stress of difficult conversations and boosts creative thinking.
7. The 20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds. Your eyes—and nervous system—need breaks from screen focus.
8. Barefoot lunch break
If weather permits, kick off your shoes and let your feet touch grass or earth during lunch. This “grounding” practice reduces cortisol levels.
9. Midday humming
Humming stimulates your vagus nerve, instantly shifting you from stress to calm. Even a minute of humming can reset your system.
10. Desk plants
Research shows even looking at greenery lowers blood pressure. Snake plants and pothos are low-maintenance options for busy professionals.
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11. Lavender on your wrists
A drop of essential oil activates olfactory receptors that signal “relax” to your brain.
12. Cold splash
A brief cold water splash on your face activates your mammalian dive reflex, instantly calming your system.
13. Touch therapy
Self-massage your hands, ears or feet for 2 minutes. These areas are packed with nerve endings connected to your entire body.
14. Weighted blankets
The pressure activates deep touch receptors that calm the central nervous system, similar to the comfort of a firm hug.
15. Sound baths
Tibetan singing bowls or crystal bowl sounds help drown out the mental chatter that keeps your system on high alert.
16. Magnesium-rich foods
Dark chocolate, avocados, and spinach contain this “relaxation mineral” your muscles and nerves need.
17. Blue and purple foods
Blueberries, purple cabbage, and blackberries contain anthocyanins that fight inflammation and oxidative stress.
18. Slow-cooked meals
The process of making a slow-cooker meal can be meditative, plus warm, easily digestible foods signal safety to your system.
19. Tart cherries
Nature’s melatonin source helps regulate sleep cycles thrown off by stress.
20. Cut caffeine by 2pm
Caffeine has a half-life of 5-6 hours, meaning that afternoon coffee is still circulating in your system at bedtime.
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21. “Shake it off”
Stand up and shake your limbs for 30 seconds. Animals naturally shake to discharge stress, and this movement helps humans release tension too.
22. Cat-cow stretches
Moving your spine gently from rounded to arched positions releases tension held in your back, where many stress emotions are stored.
23. “Rag doll” pose
Simply fold forward and let your upper body hang heavy for instant relief of neck tension, a common stress storage spot.
24. Hip openers
Many women hold tension in their hips. Simple stretches like butterfly pose can release emotional tension stored there.
25. Water workouts
Swimming provides rhythmic movement without impact. Water’s pressure around your body is naturally regulating to the nervous system.
26. Epsom salt soak
The magnesium in Epsom salts absorbs through your skin, relaxing tight muscles and calming the nervous system.
27. 4-7-8 breathing
Inhale for 4 counts, hold for 7, exhale for 8. This breathing pattern acts as a natural tranquilizer for your nervous system.
28. Blue light blockers
Evening screen time keeps your brain wired. Amber glasses or screen filters after sunset help maintain proper melatonin production.
29. Bedtime tea ritual
Chamomile, valerian, and passionflower teas contain compounds that gently encourage relaxation without drugs.
30. Progressive relaxation
Working from toes to head, tense then release each muscle group. This teaches your body the difference between tension and relaxation.
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31. Phone a friend
Human connection literally changes your biochemistry. A 10-minute chat with someone who gets you can reset your frazzled system.
32. Hug it out
A 20-second hug releases oxytocin, the bonding hormone that counters stress chemicals. Make it count by breathing deeply during the embrace.
33. Join a singing group
Sing to the rooftops! Synchronised breathing and vocalisation creates powerful group regulation through shared rhythm and breath.
34. Pet therapy
Blood pressure visibly drops when petting animals, and the tactile comfort releases tension.
35. Boundary setting
Most women’s systems are overwhelmed simply because we say yes to too much. Learning to say “no” prevents nervous system overload.
36. The 5-4-3-2-1 practice
When anxiety strikes, name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This instantly grounds you in the present.
37. Scheduled worry time
Set aside 15 minutes daily to write down worries, then close the book. This teaches your brain there’s a time and place for anxiety.
38. Three-minute breathing spaces
Mini-meditations scattered throughout your day prevent stress buildup.
39. Opposite action
When anxiety makes you want to hide, intentionally reach out instead. This rewires your response patterns.
40. Gratitude before bed
Listing three specific things you’re grateful for shifts your brain from threat detection to appreciation mode.
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41. Omega-3s
Your brain is mostly fat. Consuming good fats like omega-3s improves stress resilience and brain function.
42. B-complex vitamins
Often depleted by chronic stress, these vitamins support healthy nerve function and energy production.
43. L-theanine
Found in green tea, this compound promotes alert calmness without sleepiness.
44. Probiotics
Your gut produces most of your serotonin. Healthy gut flora means better mood regulation and stress response.
45. Vagal nerve stimulation
Devices can gently stimulate your vagus nerve, activating your relaxation response.
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Feature Image: Pexels / Mikhail Nilov
