Our nervous system is the centre for how we experience the world – regulating our stress, emotions and sense of safety. When it’s out of balance, we can feel overwhelmed, anxious, or disconnected from ourselves and the world.
But what happens when you haven’t learned how to calm and regulate your nervous system? Without realising it, you may develop defence mechanisms – subconscious ways of coping with emotions or stress that feel too big or overwhelming to handle.
As a result, you might find yourself engaging in behaviours such as: addictions, people-pleasing, seeking validation from others, dissociation, overworking, perfectionism, avoidance of social situations, self-harm or risky behaviours, controlling others or situations, overeating or undereating.
These strategies can temporarily numb emotional pain, reduce anxiety, or give you a sense of control when things feel chaotic. While they might offer short-term relief, they can also keep you stuck and disconnected from what you are really feeling.
Healing means recognising how your nervous system responds to triggers, understanding the unmet needs behind those patterns and learning healthier ways to regulate your nervous system and nurture yourself.
Supporting your nervous system daily is a powerful way to build resilience, soothe stress and cultivate inner peace.
Here are practical, easy-to-implement tips to support your nervous system every day:
Practice Body Awareness
Be your own observer. Tune into your body and notice any physical sensations – tightness, warmth, tingling, tension, or stillness. Instead of trying to change or fix anything, simply notice what shows up with curiosity and without judgment. This practice helps you reconnect with your body, become more present and begin to understand how your emotions show up physically.
Pendulation
Shift your attention back and forth between sensations of discomfort (like tension, anxiety, or emotional pain) and sensations of calm or safety in your body. This back-and-forth movement helps your nervous system learn that it can experience distress without getting stuck in it. Over time, this builds your capacity to stay present with difficult emotions and supports your system in gradually returning to balance.
Grounding
There are many ways to ground yourself. Feel your feet on the floor, notice your back and hips supported against your chair. Then, bring attention to your breath. You can also look around you and connect with something pleasant that you like. Then notice what feelings and sensations arise in your body.
External Resource
Bring to mind an image of a place where you’ve had a positive experience or where you feel safe. Notice how your body responds, notice your sensation as you imagine this place.
Woo Sound
Take a slow, deep breath in. As you exhale, gently make a soft “woo” sound, allowing the vibration to move through your chest and throat. Notice any sensations or emotions that arise, simply observing without judgment. Repeat this a few times, letting your body gradually settle into calm and ease.
Tune Into Your Breath
Simply notice your breath, then begin taking slow, deep breaths – inhale into your belly, through your lungs and exhale gently through your mouth. Make your exhale longer than your inhale. This activates the parasympathetic nervous system, helping your body shift into rest and relaxation.
Set Healthy Boundaries
Saying “no” and protecting your energy is essential for nervous system health. Overcommitting or staying in stressful environments can keep your system activated. Prioritise rest and gentle self-care without guilt.
Supporting your nervous system daily is a practice of gentle awareness and kindness toward your body and mind. By incorporating these somatic-based tips, you can build resilience, deepen your sense of safety and promote healing from within.
However, sometimes our nervous system can get stuck in deep, familiar patterns that are hard to shift on our own. Remember, you don’t have to go through it alone. If you’re ready, reach out and take the next step toward healing and balance.
