10 Simple ways to calm your nervous system NOW
Let’s be honest, in today’s world we are all just one scroll away from a complete psychological meltdown. With political unrest, environmental disasters left and right, multiple wars, and the news at our fingertips, we are constantly in “fight or flight.”
Anxiety is on the rise. The CDC reported that the percentage of adults with an anxiety disorder rose from 15.6% in 2019 to 18.2% in 2022. And in 2024, it rose to 19.1%. The percentage continues to climb. We are in crisis mode now more than we ever were before.
When your nervous system enters "fight or flight" mode, your brain essentially goes into crisis-management mode — like a caveman running from a sabor tooth tiger. Our brains are wired to protect us from things like running from predators. The only problem now is that we are not running from sabor tooth tigers everyday. We get triggered into fight or flight by simple daily things that happen. All threats are threats, no matter how big or small. Our brain does not know the difference between a wild animal running after us, or a person trolling us on the internet.
The amygdala is an almond shaped part of the brain that scans for danger like TSA. When a threat happens, it pulls the alarm because it thinks you are in jeopardy. Release security!
The amygdala sends off an “SOS” signal to the sympathic nervous system. Your body goes into emergency mode. Your heart rate races, you begin to sweat, you start breathing faster, among other symptoms. Your body is reacting as if you are about to be your predator’s meal.
So the bad news is stress will likely never go away. But, the GOOD news is that there are so many things you can do to shift your energy and reduce stress. So while we cannot change the science of our amazing brains, what we can do is create a toolkit to manage it. You do not have to be a victim to your nervous system. You can be proactive!
Here are 10 simple ways to reduce stress NOW:
1. Breathwork
Deep belly breaths (inhale for 4, hold for 4, exhale for 6) can activate the parasympathetic nervous system designed for relaxation.
2. Take a Walk
Escaping the environment you are in that caused the stress is one of the best and easiest ways to redirect. Change your environment, change your state. Feeling your feet move with the earth tells the brain you are ready to shift into a new energy.
3. Drink Water or Tea
Your brain can’t function on bad vibes. But it can function on water! Did you know that our brains are 75% water? Have a glass and hydrate that beautiful brain of yours.
4. Cuddle Something
Human touch lowers cortisol (your stress hormone). Weighted blankets, soft pets, and heated rice bags are all approved by the cuddle committee.
5. Practice Mindfulness
Mindfulness is paying attention without panicking. Sit down, focus on your breath, or listen to your surroundings like you're the main character in an ASMR video. Five minutes of that and your brain might stop yelling.
6. Take your shoes off
Direct skin contact with the earth's surface can influence the body's bioelectrical function, a process called grounding. Studies have shown that grounding into the earth can stimulate nerve endings in the foot and calm the electrical activity in the brain, Your stress hormone (cortisol) decreases.
7. Read a book
Got a good fantasy novel? A book that warms your heart? Calm the brain by opening that cover and going elsewhere.
8. Listen to Music That Matches Your Mood (Then Shift It)
Start with your emotional chaos playlist—yes, the one with 37 songs by Lana Del Rey—then ease into lo-fi beats or classical. It’s like emotional alchemy: from spiral to serenity in three tracks.
9. Laugh
Laughter releases endorphins and tells your nervous system, “Hey, we’re not dying!” Watch a dumb comedy, call your weirdest friend, or laugh at your own existential dread. It still counts.
10. Automatic Writing
Write mindlessly. Grab a pen and journal and start writing without overthinking. Some prompts you can begin with are:
What are three things that make me happy and why?
What am I grateful for?
If I could accomplish anything today, what would it be?
11. Aromatherapy
Light a yummy scented candle, rub lavendar on your feet, or pull out some incense. The scents stimulate positive memories and feelings stimulating relaxation hormones and reducing stress.
Your nervous system isn’t trying to ruin you—it’s just trying to protect you, like a toxic overbearing boyfriend. Know it exists, send it love, but don’t let it control you. You got this!