Feeling Overwhelmed? How to Reset Your Nervous System and Calm Your Body
There are days when everything feels like too much — the noise, the schedules, the interruptions, the responsibilities, the constant pressure to hold everything together.
You know the feeling: your shoulders creep up toward your ears, your breathing gets shallow without you realizing it, and your mind starts sprinting even though your body is begging you to slow down.
I’ve lived in that space more times than I can count, and if you have too… you’re in good company here.
Resetting your nervous system doesn’t require a 30-minute meditation, a fancy ritual, or disappearing to a cabin in the woods (though that does sound lovely). Sometimes, the most powerful reset is soft, simple, and available in the moment you need it most.
Let’s walk through the small practices that have saved me — the same ones I return to anytime life feels like it’s pressing too hard on the edges.
What You’ll Learn
- What nervous system overwhelm actually feels like
- Simple, grounding techniques you can do anywhere
- Why small resets are more powerful than big routines
- How to calm your mind, relax your body, and return to yourself
- Gentle habits you can lean on during stressful days
Understanding Nervous System Overwhelm
Before we jump in, let’s name what’s happening on those stressful days. When your nervous system is overwhelmed, it’s usually because your body is stuck in fight-or-flight, even if there’s no immediate danger. It’s your system saying: “I’m not okay right now.”
You might feel:
- on edge
- overstimulated
- restless or wired
- shut down or exhausted
- disconnected from your body
- easily irritated or emotional
And truly — none of that means you’re failing. It means you’re human.
Resetting your nervous system is a way of gently signaling to your body: “You’re safe. You can soften now.”
How I Reset My Nervous System on Overwhelming Days
Put Both Feet on the Ground
There’s something deeply stabilizing about planting your feet firmly on the floor. It pulls you out of your head and back into your body.
Just sit, place your feet down, and take one slow breath.
That alone begins the reset.
Why It Helps
Your brain receives a very clear message: you’re anchored, supported, and okay in this moment.
Loosen Your Shoulders
On overwhelming days, my shoulders attempt to migrate toward the sky. Every time I remember to drop them — even for a second — my entire body sighs in relief.
Gently pull your shoulders up toward your ears…
and then let them fall.
Why It Helps
It releases tension you didn’t realize you were storing.
The “Soft Belly” Breath
This one is magic — and you can do it anywhere.
Instead of breathing high in your chest (most of us do this when stressed), place your hand on your stomach and let your belly expand gently as you inhale.
Inhale softly…
Exhale even softer.
Repeat 3–5 times.
Why It Helps
A relaxed belly signals to your brain that the danger has passed.
Step Outside for Two Minutes
You don’t need a nature trail to feel grounded.
A step onto your porch, patio, or even by an open window works wonders.
Look for three calming things:
the sky, a tree, the wind, sunlight, clouds, a bird, leaves, shadows.
Why It Helps
Your senses shift from “alert” to “observe,” which naturally downregulates your system.
Hand on Heart, Hand on Belly
This one feels like coming home to yourself.
Place one hand on your chest and one hand on your stomach.
Close your eyes, breathe normally, and imagine your breath moving between your hands.
Why It Helps
Physical self-soothing activates your body’s built-in calming mechanism.
Reduce One Source of Stimulation
When you’re overwhelmed, you don’t need inspiration — you need less noise.
Turn off one thing:
the TV, your notifications, the music, the bright lights, even a conversation that can wait.
Why It Helps
Your nervous system can’t calm down with constant input. Reducing stimulation creates immediate relief.
Sip Something Warm
On especially stressful days, I make myself a cup of herbal tea — chamomile, peppermint, or anything soothing. I hold it with both hands, breathe in the steam, and let the warmth remind my body it’s safe to relax.
Why It Helps
Warmth calms your vagus nerve and soothes anxiety.
Do One Slow, Rhythmic Movement
Not a workout — a grounding motion.
A slow stretch.
A gentle neck roll.
A walk down the hallway.
Folding laundry mindfully.
Washing your hands with warm water.
Why It Helps
Repetitive, soothing movements signal safety and regulate your system faster than stillness alone.
Talk to Yourself Like Someone You Love
When I’m overwhelmed, I’ve learned to pause and say something I would say to a close friend:
“It’s okay. You’re doing your best.”
“You’re safe. You can take a breath.”
“You don’t have to fix everything right now.”
These soft words matter more than we realize.
Why It Helps
Your inner voice becomes a calming anchor when everything feels chaotic.
A Reset Doesn’t Have to Be Big to Be Powerful
Some days, the smallest reset changes everything. You don’t need long rituals or hours of quiet to calm your nervous system. You just need tiny moments of intentional care — the kind you can do anytime, anywhere, with whatever energy you have left.
Start with one.
Let it soften you.
And remember:
Your body is always trying to take care of you.
These gentle resets help you take care of it, too.
I’m right here with you.
