01/30/2026
With the weather, you might be feeling some extra stress. Here are some tips to help you reset your nervous system.
1. Breathe with intention
Deep, slow breathing is one of the quickest ways to calm a dysregulated nervous system. Try this simple technique: inhale slowly through your nose for four counts, hold for four counts, exhale through your mouth for six counts and pause for two counts before repeating.
This pattern signals to your brain that you’re safe, lowering your heart rate and cortisol levels. Even a few minutes of deep breathing a day can make a difference. If you’re not sure how to get started, there are smartphone apps available that guide you through short meditation practices.
2. Move your body gently
When you’re stressed, your body releases adrenaline and cortisol. Movement helps burn off those stress hormones and restore balance. Gentle exercise works best for a dysregulated nervous system so if you’re not used to intense exercise, that’s OK.
Walking, stretching, yoga or dancing to your favorite song can all help regulate your body’s stress response. The key is consistency, so pick an activity you enjoy enough to stick with.
3. Get quality sleep
Your body does most of its repair work—physically and emotionally—while you’re sleeping. But a dysregulated nervous system can make restful sleep feel out of reach.
Aim for at least 7 hours of restful sleep and practice good sleep hygiene, such as:
Set a consistent bedtime and wake time.
Avoid eating after you go to bed.
Avoid napping during the day.
Turn off screens at least an hour before bed.
Keep your room cool and dark.
Journal or listen to calming sounds before bed.
Over time, a predictable routine helps signal to your body that it’s time to turn off your brain and rest.
4. Support your body with nourishment
Your nervous system depends on steady energy and balanced nutrition to function properly. Skipping meals or relying on caffeine and sugar can make nervous system dysregulation worse.
Aim for regular, balanced meals with protein, healthy fats and complex carbohydrates. Foods rich in magnesium (like leafy greens and nuts) and omega-3s (like salmon and flaxseed) can also support brain health.
5. Practice grounding techniques
Grounding helps you stay present in the moment when anxiety or overwhelm hit. One easy way is the “5-4-3-2-1” technique:
Name 5 things you see.
Name 4 things you can touch.
Name 3 things you hear.
Name 2 things you can smell.
Name 1 thing you can taste.
This simple exercise brings your attention back to your body and surroundings, helping to reset your nervous system.
6. Limit overstimulation
Constant notifications, noise and multitasking can keep your brain in a state of alert. It’s easier said than done but try setting boundaries around your time and technology use.
Take short breaks during the day to stretch, breathe or simply sit in quiet. Your nervous system thrives on predictability and calm, so these small pauses throughout your day help reassure your body that you’re safe.
Source: https://www.bswhealth.com/blog/how-to-heal-a-dysregulated-nervous-system
