How to Regulate an Overactive Nervous System

Feeling constantly on edge can be tiring. You might notice tension, worry or difficulty settling. Those experiences can have different causes; they do not establish that your nervous system is damaged or that a particular trauma has occurred.

What might help when you feel on edge?

There is room to explore what supports you without trying to force yourself into a particular state.

It is crucial that you realise that trauma, stress and healing are multifaceted processes. There’s no magical cure that will invariably work for everyone. You are unique and so are your experiences and needs. When thinking about health and well-being, we need to remember about all different aspects i.e. mental, emotional, physical, relational and spiritual, so our approach is holistic and we don’t neglect any dimension.

Support depends on your experience, symptoms and needs. An assessment can help you consider appropriate options. Body awareness and relaxation may be supportive, but they do not replace assessment or treatment for trauma-related difficulties.

Let me outline a few strategies to calm an overactive nervous system. I genuinely hope you’ll find at least some of them useful.

#1 Tune into your feelings and engage with them

If noticing your emotions or body feels manageable, you might begin with a small amount of attention. You can keep your eyes open, focus on the room or stop. Pushing through distress is not required.

You might name a feeling or simply notice that something is difficult. You do not have to find a hidden lesson or explain the feeling before you can ask for support.

"These pains you feel are messengers. Listen to them.” Rumi

#2 Become grounded in your body through breathwork

Normally we don’t pay too much attention to breathing as it happens automatically. However, we can also control our breath voluntarily. There are a number of breathing methods that can help to alleviate stress, calm the mind and bring you back ‘home’ to your body. Here are two simple techniques you could try today.

Sit in a position that feels comfortable. If you choose to notice your breath, let it stay easy and unforced. You can stop or focus on something around you if attending to breathing feels uncomfortable.

Some people find counted breathing useful, while others find it uncomfortable. Breath holding or fast breathing is not required. If an exercise increases distress, dizziness or breathlessness, stop and seek appropriate advice.

3. Explore comfortable movement

A stretch, a walk or a change of position may feel helpful. Shaking is not a proven way to release stored trauma, reset bodily functions or rebalance hormones. It is not necessary to induce tremors to work with difficult experiences.

Choose movement that fits your physical needs and any professional advice you have received.

You might stretch your hands or change how you are sitting, then notice whether that feels useful. There is no required duration or sensation and no need to continue when you feel worse.

4. Take a break and engage in low-stimulation activities

The simple solutions are often the best solutions. Give your nervous system a break by slowing down and choosing a low stimulation activity. Instead of distracting yourself (e.g. watching Netflix, scrolling through social media), nurture your body and mind with quiet moments. Minimise external stimulation and ensure that you get mental, emotional and sensory rest from the world that never stops.

Here are some examples of low-stimulation activities: listening to calming music, gardening, yoga, meditation, aromatherapy etc. Find what works for you and remain consistent.

If symptoms persist or interfere with daily life, consider discussing them with a qualified professional. A self-help exercise cannot diagnose their cause.

Because even though trauma changes us, so DOES the healing.

I hope you’ve enjoyed reading this article.

If you would like support with stress or earlier experiences, a Clarity Call gives us space to discuss what is happening and whether my approach fits. We can then consider assessment and a pace that works for you.

Further reading: NCCIH information on relaxation techniques and their limits