Whether it’s an overwhelming workload, a sudden personal crisis, or just the weight of the world feeling a bit too heavy, stress can hit hard and fast. I’m not going to lie: for me, stress is usually subway- or kid-related, but right now, it’s the upcoming election that’s got me freaking out.
When you’re caught in an endless cycle of freaking out, it can feel like there’s no way out. But the good news is that there are ways to regulate your nervous system and take good care of yourself, even when you’re at your wit’s end. I personally use these regularly throughout my day: taking deep breaths, shaking off my stress, anchoring myself in the present moment, and practicing self-compassion are my go-to stress relievers. I hope they help you, too!
Let’s explore four proven strategies that can help you calm your mind and body and manage stress more effectively.
1. Deep Breathing – The Power of the Breath
One of the simplest and most effective ways to calm your nervous system is through deep breathing. When you’re anxious, your body goes into “fight or flight” mode, causing your heart rate to increase and your breathing to become shallow. This signals to your brain that there’s danger, even if there isn’t any. Deep breathing helps break this cycle by activating the parasympathetic nervous system, which is responsible for calming you down.
To practice deep breathing, try the following steps:
- Find a quiet spot where you can sit or lie down comfortably. Close your eyes and take a slow, deep breath in through your nose, counting to four.
- Hold your breath for a count of four, then slowly exhale through your mouth for another count of four.
- Repeat this process for five to ten minutes, allowing each breath to be slower and deeper than the last.
As you breathe, imagine the air filling your lungs as a calming wave, washing away tension. Deep breathing not only helps lower your heart rate and blood pressure but also brings you into the present moment, giving you a sense of control during stressful situations.
2. Physical Movement – Shake Off the Stress
Exercise is often touted as a natural stress reliever, and for good reason. Physical movement releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Exercise also reduces levels of the body’s stress hormones, such as adrenaline and cortisol, which helps keep your nervous system in balance.
But you don’t have to go for a grueling workout to reap the benefits. Simple activities like:
- Taking a brisk walk around your neighborhood,
- Stretching for five minutes, or
- Dancing to your favorite song in your living room (my personal favorite)
…can make a world of difference. Movement helps release built-up energy and tension in your muscles, giving your body a physical outlet for the stress it’s been holding onto. It doesn’t matter what kind of movement you choose—what matters is that you get your body in motion. Doing so can help you feel more grounded and can offer a temporary escape from the thoughts that are overwhelming you.
3. Mindfulness and Meditation – Finding Calm Amidst Chaos
When you’re stuck in a stress spiral, your mind is likely racing with worries about the future or regrets about the past. Mindfulness and meditation bring you back to the present moment, allowing you to observe your thoughts without judgment and anchor yourself in the “now.” Practicing mindfulness helps you detach from stress-inducing thoughts and gives you the space to respond to life’s challenges more calmly.
Here’s how you can incorporate mindfulness into your routine:
- Start small by dedicating just 5-10 minutes each day to mindfulness practice.
- Find a comfortable position and focus on your breath, noticing each inhale and exhale. If your mind wanders, gently guide your attention back to your breathing.
- Use guided meditation apps or videos, which can help if you’re new to the practice, or CLICK HERE now to get started!
The idea is not to empty your mind of thoughts but to become more aware of them. Acknowledge what’s there, then let it go. Over time, you may find that you’re better able to handle stressful situations because you’re not letting your thoughts dictate your reactions.
4. Self-Compassion – Being Kind to Yourself
When stress takes over, we often blame ourselves for not handling things better. This self-criticism can add another layer of stress, making it even harder to calm down. Instead, practicing self-compassion can be a powerful tool for soothing your nervous system.
Self-compassion involves treating yourself with the same kindness and understanding that you would offer a friend who is going through a tough time. Here are a few ways to practice self-compassion:
- Talk to yourself as you would to someone you care about. If you notice self-critical thoughts, reframe them. Instead of saying, “I’m so bad at dealing with stress,” try, “I’m doing the best I can in a tough situation.”
- Acknowledge that stress is a part of being human. It’s a natural response, not a personal failing. Reminding yourself of this fact can help you feel less isolated in your struggles.
- Engage in self-care activities that bring you joy. Whether it’s taking a warm bath, enjoying a cup of tea, reading a book, or doing something creative, make time for things that nurture your well-being.
Self-compassion helps shift your nervous system out of “fight or flight” and into a more restful state by offering emotional support during times of distress. When you give yourself permission to be human, you create a space where healing and calmness can begin. Dr. Kristin Neff has an amazing website with lots of resources, including guided self-compassion breaks.
Additional Tips for Managing Stress
While these four strategies are highly effective, there are other ways to help manage stress and care for your nervous system. Consider:
- Limiting caffeine and alcohol, as they can exacerbate anxiety symptoms, especially at night.
- Staying connected with friends and loved ones, who can provide support and perspective.
- Getting enough sleep, as rest is essential for emotional regulation and overall health.
- Eating nourishing foods, which can help stabilize your mood.
If you’re more stressed out these days than ever, you are not alone! By using these techniques, you can help regulate your nervous system and bring more balance to your day-to-day life. Remember, it’s okay to ask for help if you need it—reaching out to a therapist or counselor can be a valuable step toward feeling more grounded. Take a deep breath, move your body, stay mindful, and above all, be kind to yourself. You’ve got this!