25 quick and easy tips to regulate your nervous system

Somatic exercises involve intentional movements that help you connect with your body. Through such exercises, you're strengthening your mind-body connection rather than working out to achieve a certain physique. Focus on gentle, mindful movements, and keep tabs on any areas of tension within your body.

Gratitude is a great mindfulness tool. By simply focusing on a few things you’re grateful for, you can help train your mind to see more positives than negatives. This can help naturally calm your nervous system.

Sensory activities can be beneficial for nervous system regulation. Holding a piece of ice in your hand undoubtedly shocks you into the present moment. As you feel the ice melt in your palm, you might notice you’re more grounded and in touch with your body.

Sometimes, energy can get “trapped” in certain parts of our bodies. Walking through a quiet, calming place, like along the beach or through a forest, can do wonders for your body, mind, and spirit. Additionally, it can help us feel more connected to the world around us.

Somatic shaking is said to release stress, emotionally and physically. By letting go of the trauma stored in your body, you can help bring your nervous system to a more neutral place. At the very least, it can be a lighthearted way to move your body.

Nothing sounds better after a long, hard day than a hot bath. Baths allow you the time and space to relax, reflect, and breathe — because, of course, no one can bother you when you're covered in water. Sinking into warm, bubbly, aromatic water can ground your body and appeal to a variety of sensations. 

Oftentimes, when we’re battling a dysregulated nervous system, we feel isolated from everyone around us. Connecting with loved ones can help pull you out of your mind and into a more supportive place.

Mindful living involves intentionally moving through your routine. Rather than rushing around, as many of us feel the need to do, take your time getting ready for the day. Treat each current task like it’s the most important assignment in the world. When you’re combing your hair, notice how the brush glides through your locks. When you’re eating breakfast, take note of the flavors you’re tasting. When you’re working, truly put your all into each project. This keeps your mind from wandering to the past or future, both of which can trigger your nervous system.

Think about your favorite place. Perhaps it’s a stormy night down the shore, a rainy day in a cozy cabin, or an energetic city with your friends. Close your eyes, visualize it as if you’re actually there, and breathe deeply as you feel the peace and contentment. 

The sounds of nature can help remind you that we are all connected, and none of us is alone, even if it feels that way. Whether you open your window to hear the birds chirping, walk the beach while listening to the waves crash against the shore, or play a rain soundscape before bed, these sounds can help activate the parasympathetic nervous system. 

Emotional freedom technique (EFT), also called tapping, involves stimulating the meridian points along your body to help calm your emotional stress. You can also repeat certain mantras or affirmations to accompany the process. Evidence suggests EFT can help decrease distressing emotional responses to triggers.

The 5-4-3-2-1 method is a specific sensory activity that helps many individuals feel more grounded. Name five things you can see, four things you can touch, three you can hear, two you can smell, and one you can taste. Afterward, take some deep breaths to decompress. 

Never underestimate the power of fresh air. Whether you’re feeling trapped, panicky, or simply distressed, get outside or stand near an open window. Inhale deep breaths of fresh air, feeling it fill your lungs before gently, slowly releasing it.

The Earth is extremely grounding and calming. There’s something to be said about lying on your back in the grass and gazing up at the sky. Just make sure you’re being mindful of the moment rather than ruminating in your mind. 

The people you surround yourself with can both negatively and positively impact your nervous system. Pay attention to how you feel around certain friends and family members. If someone makes you feel on edge or uncomfortable, don’t dismiss it. Rather, prioritize time with those who bring you peace and feelings of safety.

Yin Yoga has been the single greatest healing tool in my trauma recovery. By slowly, gently, and intuitively guiding yourself through deep stretches, you can release energy and stress that’s stored in your body. Pay attention to where you feel the most tension in your body so you can breathe into that area and spend a little extra time on it.

If you’ve ever read up on the mind-body connection, you know that the food we put into our bodies directly impacts our mental, emotional, and physical well-being. When you’re feeling particularly stressed or anxious, the best thing you can do is eat a tasty, nourishing meal. Soups and stews are some of my favorite go-tos, as warm dishes tend to be more grounding and comforting. 

There are countless breathing exercises you can try to regulate your nervous system. Whether you look up guided practices online or breathe intuitively, you can help settle that fight-or-flight state you’re currently in. Start with diaphragmatic breathing or box breathing—two well-known exercises for nervous system regulation.

The feeling of cold water on your skin is sure to snap you back into reality. This can help stop a negative thought spiral while grounding you, reminding you that you’re alive, breathing, and safe in your body.

There’s something so primal about walking barefoot, especially outdoors. This is quite literally a practice referred to as “grounding” or “earthing,” as the Earth supposedly transfers electrons that help reduce stress. It can directly help you regulate your nervous system. 

While it might seem silly, repeating certain affirmations can help lift your mood and settle your nerves. Whether it’s reminding yourself you’re safe or silencing that over-critical voice in your mind, grounding affirmations are a simple yet effective tool for addressing a dysregulated nervous system.

There are a variety of helpful meditations meant for regulating the nervous system. Follow a guided one or simply guide yourself through it, but focus on identifying any areas of tension within your body. Notice what comes up, and breathe through it with compassion. 

As mentioned earlier, sensory activities often help us feel less hypervigilant. Simmer pots are a great way to appeal to our sense of smell. Simply boil some water and add herbs, spices, and citrus that bring you comfort. For example, whenever I’m feeling anxious, I like to make an autumnal simmer pot that includes apples, oranges, cinnamon, and other ingredients to trigger the same sense of peace I experience during my favorite season.

Warm drinks, especially herbal teas, can help support your nervous system by promoting relaxation. Certain types of tea's stress-reduction benefits, coupled with their comforting warmth, are a recipe for peace.

While our electronics help us connect with loved ones, consume helpful content, and even cultivate a digital community, they can also contribute to a host of mental health issues. Sometimes, it’s far more beneficial to put down your phone, shut off your TV, and close your laptop to reconnect with yourself.