HOW TO CALM AN OVERACTIVE NERVOUS SYSTEM
Calming an overactive nervous system involves adopting practices that promote relaxation, stress reduction, and overall well-being. If you’re dealing with chronic stress, anxiety, or heightened arousal, here are several strategies to help calm your nervous system:
Deep Breathing
- Practice deep, diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to expand, and exhale slowly through your mouth. This activates the body’s relaxation response.
Progressive Muscle Relaxation (PMR)
- Systematically tense and then release each muscle group in your body. Start from your toes and work your way up to your head. This technique helps release physical tension.
Mindfulness Meditation
- Engage in mindfulness meditation to bring your attention to the present moment. Focus on your breath, sensations in your body, or a guided meditation to calm your mind and nervous system.
Yoga and Tai Chi
- These practices combine gentle movements with focused breathing, promoting relaxation and flexibility. Regular participation can help regulate your nervous system over time.
Aromatherapy
- Certain scents, such as lavender, chamomile, or eucalyptus, have calming properties. Use essential oils, candles, or diffusers to incorporate these scents into your environment.
Grounding Techniques
- Ground yourself in the present by focusing on your senses. Notice the feel of an object in your hand, the sounds around you, or the sensation of your feet on the ground. This can help anchor you in the moment.
Limit Stimulants
- Reduce the intake of stimulants like caffeine and nicotine, especially in the hours leading up to bedtime. These substances can contribute to heightened arousal.
Regular Exercise
- Engage in regular physical activity, such as walking, jogging, or yoga. Exercise helps release built-up tension and promotes the release of endorphins, which are natural mood enhancers.
Create a Relaxing Environment
- Surround yourself with calming elements. Use soft lighting, play soothing music, or spend time in nature to create a tranquil environment.
Hydration and Nutrition
- Stay hydrated and maintain a balanced diet. Dehydration and nutritional imbalances can contribute to stress and negatively impact your nervous system.
Limit Screen Time
- Reduce exposure to screens, especially before bedtime. Blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.
Establish a Sleep Routine
- Develop a consistent sleep routine to signal to your body that it’s time to wind down. This may include activities like reading, taking a warm bath, or practicing relaxation techniques.
Connect with Supportive Relationships
- Social connections can have a positive impact on your nervous system. Spend time with loved ones, share your feelings, and seek support when needed.
Professional Support
- If stress and anxiety persist, consider seeking professional help. Therapists, counselors, or healthcare professionals can provide guidance and support tailored to your individual needs.
Limit Information Overload
- Reduce exposure to overwhelming news or information. Set boundaries on your media consumption, and take breaks from constant information updates.
