15 Ways to Calm Your Nervous System After a Stressful Event

Understanding effective ways to navigate stressful situations has been a prevalent discussion in the post-holiday period, and that’s why I though this information would be helpful. Indeed, the holiday season can amplify stress and trigger old patterns. As a nutritionist and coach, I understand the profound impact stress can have on our overall well-being. In today’s fast-paced world, stress has become an almost constant companion. However, it’s crucial to know how to calm your nervous system when the need arises.  Here are 15 effective ways to help you find your calm and regain your balance after a stressful event.

1. Deep Breathing: Begin with deep, diaphragmatic breathing. Inhale slowly through your nose, counting to four, hold for a few seconds, and then exhale even more slowly through your mouth. Repeat this process to slow your heart rate and ease tension.

2. Grounding Techniques: Ground yourself by connecting with the present moment. Feel the earth beneath your feet, notice the sensation of touch, and focus on your immediate surroundings to anchor yourself.

3. 5-4-3-2-1 Exercise: Ground yourself by engaging your senses. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise reconnects you with the present moment.

4. Somatic Experiencing: Explore somatic experiencing techniques, such as the “felt sense.” Pay attention to physical sensations and how they shift as you acknowledge and process your stress, bringing curiosity to the process.

5. Progressive Muscle Relaxation: Tense and then release muscle groups, starting from your toes and working your way up. This practice can help release physical tension and promote relaxation.

6. Mindful Movement: Engage in gentle exercises like yoga or tai chi to reconnect with your body and breath. These practices promote relaxation and reduce stress.

7. Self-Compassion: Practice self-compassion by offering yourself kindness and understanding. Treat yourself as you would a close friend going through a challenging time.

7. Visualization: Use guided imagery to create a mental safe space where you can retreat when stressed. Visualization can help calm your nerves and provide comfort.

8. Hydration and Nutrition: Stay hydrated and maintain balanced nutrition. Proper hydration and nourishment are essential for supporting your body’s stress response.

9. Journaling: Write down your thoughts and feelings to process your experiences. Journaling can help you gain clarity and perspective.

10. Splash of Cold Water: A quick splash of cold water on your face or wrists can provide an instant reset for your nervous system, helping you feel more alert and grounded.

11. Yawning: Yawning is a natural way for your body to release tension. Allow yourself to yawn and take deep breaths to encourage relaxation.

12. Stretching: Engage in gentle stretching exercises to alleviate physical tension. Focus on areas where you hold stress, such as your neck, shoulders, and back.

13. Change of Sight: Give your eyes a break by changing your visual perspective. Look out of a window, at natural scenery, or simply gaze at a calming object to refresh your sight and relax your mind.

14. Aromatherapy: Engage your sense of smell with calming aromatherapy. Essential oils like lavender, chamomile, or frankincense can be soothing. Use a diffuser or simply inhale a few drops from your palms to relax your mind.

15. Gratitude Journaling: Practice gratitude journaling by writing down three things you’re thankful for each day. Focusing on positive aspects of your life can shift your perspective, reduce stress, and calm your nervous system.

Remember, calming your nervous system is a personal journey. It’s about finding what works best for you and integrating these practices into your daily life. By nurturing your nervous system, you can better navigate the challenges that come your way and promote your overall well-being.

These practices allow you to reconnect with your body and sensations, facilitating the release of stored stress and tension. Over time, you’ll discover the power of these practices in promoting a calm and balanced nervous system. 

I suggest keeping these recommendations readily accessible. Often, during stressful situations, it can be challenging to recall them proactively.