Stress is inevitable throughout life, and the only thing you can control is your reaction. That said, the body’s autonomic nervous system often seems to have a mind of its own. And you can either submit or learn how to reel it in.
Grounding yourself reconnects your senses to your nervous system and lessens anxiety. The 5-4-3-2-1 technique aims to engage all five senses.
Sure, everyone has to deal with stress. But it can be especially difficult to manage for folks living with emotional and mental illnesses – and those close to them.
Here’s a guide on how to overcome an overactive nervous system.
Why your nervous system is overactive
The autonomic nervous system encompasses multiple involuntary processes, from heart rate to breathing speed. Situations in everyday life trigger stress hormones, which cause these functions to act up.
People can handle stress. There’s even eustress, which is healthy for your body and mind. However, dangers and other urgent matters result in an overactive nervous system. It manifests in physical symptoms like nausea, chest pain, rapid heartbeat, weak immunity and more. There are also cognitive and emotional indicators like memory problems and moodiness.
How to calm an overactive nervous system
Calming down your overactive nervous system is different for everybody. Some people need to stimulate their vagus nerve, which regulates their fight-or-flight response and helps them relax. Others need an outlet to release all their adrenaline.
Assess what works for you…
Walk and exercise
Exercise displaces stress from your nervous system and makes you feel calmer. The sights and sounds of the great outdoors are good stimulation. Movement is also good since it takes out excess energy from your body.
Many people lead sedentary lifestyles. Only 24% of kids get an hour of physical activity each day. Schedule a weekend to head outside. You can also put on some tunes and sway to the music or work out indoors.
Practice breathing exercises
“Okay, we’re slowing it down. One to five between breaths.”.
Have you ever noticed having shallow breaths when you’re nervous? Hyperventilating usually contributes to an overactive nervous system. Try to practice deep abdominal breaths when you catch yourself stressed out.
Every person has their own breathing patterns that work for them. Inhale through your nose and exhale through the mouth to regulate how much air you’re getting. You can also count one to five between breaths to condition yourself to slow down.
Do 5-4-3-2-1 grounding
Grounding yourself reconnects your senses to your nervous system and lessens anxiety. The 5-4-3-2-1 technique aims to engage all five senses. Identify five things in your vision, then move on to four things you can touch. It’s better if you come into contact with those objects.
Afterward, identify three things you hear. Find two things you smell and one thing you can taste. If you don’t have any specific answers, give yourself the stimulation you need. Light a candle for fragrances or eat a sour candy for flavor.
Process your situation
Overactive nervous systems result in a variety of feelings. Set aside time to process those emotions, whether fearful, agitated or angry. Meditate and talk to yourself to narrow down the exact sentiment you’re currently experiencing.
From there, you can ask yourself why you’ve been feeling that way and whether you are in danger. This conversation can help your brain move past the initial panic and focus on problem-solving.
Hum a song
The vagus nerve is connected to the head, neck, chest and abdomen. Humming or singing a song can activate these different parts of your brain and relax your nervous system.
Chanting is another voice-related activity that triggers the vagus nerve. Some people like to repeat a mantra or affirmation to reinforce positive thoughts. However, even a simple “om” like those used in yoga and meditation suffices.
Cry and vent
One of the best ways to calm an overactive nervous system is to cry out your feelings. Put on a sad movie or think of something that had upset you to tear up. You can also vent to a close friend and family member. Release all your pain and emotions.
It’s good to be vulnerable once in a while. Make sure you confide in somebody you trust. Allow them to hold you until you feel like you’ve calmed down.
Run a cold shower
Cold water is a great way to shock your body’s nerves and make it focus on blood flow circulation rather than panicking.
You can also take a swim in a pool or lake near you. This activity combines movement and cooler temperatures to relieve stress and regulate your autonomic nervous system.
Decompress and nap
Sleeping can calm your overactive nervous system. If you’re having trouble taking a nap, try to decompress first. Write out all your thoughts in a journal. Read a book and let your mind wander for a little bit.
Once your eyes start to feel heavy, get into bed. A weighted blanket can assist you in resting. Remember to let go of your phone in the process.
Relax your nervous system
Try to see what coping mechanism works for you in future stressful situations. Learning how to calm an overactive nervous system is useful for grounding yourself and regulating your own reaction.
You’ll be more zen and happier in the long run.
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Beth is the mental health editor at Body+Mind. She has five-plus years of experience writing about behavioral health, specifically mindfulness-based cognitive therapy. Beth also writes about the power of human design to reveal our full potential and purpose. You can find her on X @bodymindmag.