Five Tools to Soothe Your Nervous System

Feeling overwhelmed, anxious, or stressed? These are common experiences, but when your nervous system is constantly on high alert, it can take a toll on your mental and physical health.

While traditional calming techniques like deep breathing and meditation are helpful, some lesser-known tools can also make a real difference in soothing your nervous system. Here are five strategies to try.

1. Grounding with the "Container" Technique

Grounding techniques are effective for calming the nervous system, but instead of just focusing on breathing, try the "container" technique. This exercise helps you manage overwhelming feelings by visualizing a safe, calming space for them. Here's how it works:

Step 1: Close your eyes and take a few deep breaths.

Step 2: Picture a container big enough to hold all of your worries, thoughts, and feelings.

Step 3: Imagine placing your anxious or stressful thoughts into this container. See them being sealed safely away.

Step 4: As you visualize closing the lid, notice how your mind feels clearer and more at ease.

This exercise helps you acknowledge emotions while also creating a sense of control and safety. It can help quiet the mind and give your nervous system a break from constant stimulation.

2. Use of Weighted Blankets

A weighted blanket offers a simple yet powerful tool for reducing stress. The pressure from a weighted blanket mimics the feeling of being held or hugged, a technique known as deep touch pressure. This can activate the parasympathetic nervous system, signaling your body to relax. It can be particularly helpful at night when anxiety or restlessness disrupts sleep. Consider using a blanket that weighs around 10% of your body weight for the best results.

3. Cold Plunge

Cold exposure is an effective way to quickly calm your nervous system. A quick splash of cold water to the face or a cold plunge can help activate the vagus nerve, which plays a major role in regulating your nervous system. Start with short bursts of cold and build tolerance. This technique can help reset your body when you are feeling physically tense or mentally scattered.

4. Nidra Yoga

Nidra yoga, often called “yogic sleep,” is a deep relaxation practice that guides you through a state of conscious relaxation. Unlike traditional yoga, nidra yoga focuses on lying down and listening to a guided meditation that leads you into a deeply relaxed state. The practice involves the following steps:

Step 1: Start by lying on your back in a comfortable position, known as Savasana in yoga.

Step 2: A guided session begins, directing your awareness to different body parts, breathing techniques, and visualizations.

Step 3: The focus is on letting go of tension and becoming aware of your thoughts and emotions without judgment.

Nidra yoga has been shown to reduce stress, improve sleep, and regulate the nervous system. It’s ideal for calming an overactive mind and releasing physical tension without having to engage in strenuous activity.

5. Reconnecting with the Earth

There are a lot of benefits to walking around barefoot on natural surfaces like grass, sand, or dirt. This practice is believed to help reconnect your body to the Earth's energy, promoting balance and calm. Studies suggest that this practice can reduce inflammation, improve sleep, and lower stress levels. Try stepping outside and connecting with the natural world for a few minutes to help reset your nervous system.

Find What Works for You

While traditional relaxation methods work well, sometimes it takes a fresh approach to find what truly soothes your nervous system. The key is to explore these strategies and discover which one works best for you. Start incorporating them into your routine, and see how your body responds to the soothing effects. For more ideas or to dive deeper into your emotional responses, schedule an appointment for anxiety counseling with my office today!