How to Calm an Overstimulated Nervous System

Understanding the nervous system can be an important step in managing anxiety. Many people focus primarily on their thoughts while overlooking the signals their body is sending them. In this blog post, we’ll explore the role of the nervous system, how it responds to stress and anxiety, and how learning to regulate and calm it can support overall emotional well-being.

First, it is important to become more mindful of the role our nervous system plays in our daily lives. Our nervous system is constantly working to alert the brain when something may be wrong or unsafe. When we experience fight, flight, or freeze responses, our nervous system is trying to protect us from perceived danger. However, there are times when we are not actually in danger, but our bodies still respond as though we are due to ongoing stress or anxiety. This is where learning how to regulate and calm the nervous system becomes especially important.

I often encourage my clients to remember the word “noticing.” The goal is to begin paying attention to how the body feels during different emotions and experiences. Notice how your body responds when you are happy, sad, angry, or anxious. Notice how you feel before going to work or trying something new for the first time.

Practicing this kind of awareness helps us become more connected to our bodies and better able to recognize early signs of stress or anxiety. When we are overwhelmed or triggered, it can sometimes be difficult to recognize what our body is trying to communicate before the stress escalates into intense physical symptoms or even a panic attack. Our bodies often give us warning signs, and learning to notice them early can help us respond with greater care and regulation before those feelings become more overwhelming.

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Now for the part you came here to learn about: how to calm an overstimulated nervous system. Once you begin to recognize that your nervous system is becoming overwhelmed, it can be helpful to use coping skills or grounding techniques to help your body feel more regulated and safe. Not every coping skill works for every person, so it is important to try different techniques and find what works best for you.

These skills are not meant to suppress emotions or distract you from how you are feeling. Instead, they are designed to help calm the nervous system so you can process emotions more clearly and respond to stress in a healthier way.

Grounding Skills

• 5 Senses Grounding- Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste

• Categories- Name as many things in one category that you can think of. Ex: Name as many dog breeds you can think of.

• Description- Hold an item in your hand and describe everything about it. Ex: Hold a rock or fidget in your hand and describe its color, texture, smell, etc.

• Grounding Statement- Memorize a grounding statement. Ex: My name is Tiffany, today is Monday, I am loved and I am safe.

• Peaceful Place- Imagine a real place or imaginary place and imagine it in great detail. Think about how it smells, feels, and any sounds you might be able to imagine.

• Grounding Object- Keep a object that you can hold that feels grounding for you.

Deep Breathing Techniques

• 4,7,8- Breathe in through your nose for 4 seconds, hold for 7, breathe out for 8 seconds.

• Box Breathing- Imagine a square and breathe in as you are tracing the square up then out as you trace the next side of the square, repeat.

These are just a few different skills that can help calm your nervous system. Try a few out and see what works for you.

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I hope this information helps you become more aware of your body and the signals it may be trying to communicate to you. Learning to listen to your body with curiosity and compassion can be an important step in understanding your stress, anxiety, and emotional needs. With time and practice, calming and regulating your nervous system can become easier, helping you feel more grounded, supported, and in control during overwhelming moments.