How To Calm Your Nervous System In Under 5 Minutes
Image of sun setting with an outstretched hand beneath it
With the extraordinary amount of media and news that the average person consumes daily on top of all the additional stimulation coming at us at any given moment, it’s easy to find our energy scattered and our minds in a somewhat of a panicked state on a daily basis! However, it doesn’t have to be like that. There are ways in which we can curate more stable environments for ourselves, remain calm and collected, and lead more peaceful lives in alignment with our wellbeing. We can improve our days quickly with clear intention, small changes to our old habits or by adopting new healthy habits like those below.
Here are a few tips for when you find your nervous system is out of whack - each of which you can implement in under 5 minutes!
Elongate your exhales.
When we breathe slowly, we send a message to the body that we are safe. This lowers our cortisol levels and communicates well-being to the body on a cellular level. Next time you find yourself stressed, try this simple breathing cycle: inhale for 4 counts through the nose, hold for 4 counts, slowly exhale for 8 counts out of the mouth.
Limit your social media usage and consumption of news.
Ideally you’ll wake up without checking your phone first thing to ease into the day. Then, perhaps an hour after waking, check the news and get yourself up to date. Next, have a few set times throughout the day to check social media intentionally. This prevents us from ‘doom scrolling’ and constantly putting ourselves in a state of fight or flight with overconsumption of media.
Tap into your 5 senses.
Bring your awareness back into your body, and your focus to the present moment by simply tapping into your 5 senses. Much of our anxiety is caused by thinking about the future or the past. Pause. What can you See in your current environment? What can you Feel or Touch? What do you Hear? What can you Taste? What aromas do you Smell?
Take a short walk.
Like the aforementioned breathing exercise, when we walk, it makes our body believe that we are ‘fleeing danger’ if we are experiencing anxiety. It offers a biological solution to the perceived issue! Simply shifting around the energy with movement is extremely helpful. Furthermore, movement releases endorphins, the “feel good hormones”!
Doodle.
This is a fun one! Simply draw to give your emotional state representation and allow for release. Sit presently with your pen and paper with no expectations and just allow your mind to flow from one doodle, design or drawing to the next for a few minutes. People have also found creating a Mandala to be relaxing. If you have never done it check out how by going to this link here: https://www.art-is-fun.com/how-to-draw-a-mandala
Finally, hypnotherapy is hugely beneficial for alleviating anxiety (related to just about anything) and calming the nervous system. Book your session with Andrea today!
“I found Andrea on the internet. While I would love to say that her resume was the clincher, it was really her eyes! The eyes are the window to the soul and I saw kindness, understanding and "non-judgment" there. My hope was for immediate results (ha ha!), but I also knew that was not realistic. Andrea has done a wonderful job of using hypnotherapy to deal with my emotional and psychological needs while at the same time forcing me to work on root issues. I have gained new insights into core issues that I did not realize were at work, stress release and visions of new realities and the guidance and encouragement to work toward new goals. Anyone in need of stress release, breaking boundaries / obstacles/ habits, setting and achieving new goals should consider working with Andrea.” ~ Rudi W., Attorney, TX