How to regulate your nervous system? Try these 13 techniques (Copy)
Learn about the importance of your nervous system, what it is, and how regulating your nervous system helps you manage stress.
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the importance of your nervous system, what it is, and how regulating your nervous system helps you manage stress.
It's perfectly natural to feel stressed or anxious from time to time. It happens to everyone. But high stress can have an impact on your body, particularly your autonomic nervous system, the part of your body responsible for regulating your breathing, heart rate, blood pressure, and digestion. By understanding how to regulate your nervous system, you can take proactive steps to manage stress, enhance your wellbeing, and live a more balanced life.
How does the autonomic nervous system work?
The nervous system acts as the control center of your body. It’s responsible for everything from your heartbeat to digestion and even the way you feel. One part of it, the autonomic nervous system, is extremely important when it comes to your emotional wellbeing. It can be divided into two main parts: the sympathetic nervous system and the parasympathetic nervous system, both of which utilize hormones to help prepare us for what our brain perceives as our needs.
More specifically, when the brain perceives a threat, it turns on the sympathetic nervous system, aka our “fight or flight” response. The symptoms you feel—racing heart, sweaty palms, is the body’s way of preparing you for a stressful situation. The parasympathetic system, on the other hand, kicks in when our brain thinks it's a good time to recover, helping our body to calm down and recover.
Balance is key. Imagine the autonomic nervous system as a body of water with each side sending waves from the opposing shores. When the autonomic nervous system is balanced, both sides send waves of hormones in equal measure that diffuse each other and help us to feel in control. If the sympathetic nervous system pushes too many stress hormones we become anxious. If the parasympathetic nervous system pushes too many relaxation hormones we can feel muted and apathetic.
Our larger nervous system is important because it keeps nearly every aspect of your body working efficiently, but the autonomic nervous system within it is critical to our emotional health. When you encounter a stressful situation, your sympathetic nervous system helps you react appropriately by helping you spring into action. When it's time to recover, your parasympathetic nervous system helps you take a step back and relax. When you maintain a balance between the sympathetic and parasympathetic systems, your body is better equipped to respond appropriately to different situations, leading to better physical and mental health.
How stress impacts your nervous system
From tight deadlines at work to personal challenges at home, stress can come from anywhere. But what happens inside our bodies when we feel stressed?
When you’re feeling stressed, your body has a natural response to prepare you to manage the situation and feeling, which is why you might notice your heart rate increasing, your palms getting sweaty, or your muscles tensing. These are all signs that the sympathetic system is getting ready to either face the challenge or escape from it, hence “fight or flight”.
However, if our bodies are always in the state of high alert, problems can arise. Our bodies aren't designed to be constantly under stress. When the sympathetic system is working overtime and our bodies are continually flooded with cortisol and adrenaline, we can end up facing health issues. In the short term, we might feel tired, irritable, or have trouble sleeping. Over time, the continuous activation of the sympathetic nervous system can lead to us having more serious problems like high blood pressure, weakened immune function, and even heart issues.
What are the signs and causes of a dysregulated nervous system?
Sometimes, your body's way of responding to certain situations can fall out of sync. This off-balance state in your nervous system is called a dysregulated nervous system. There are many common signs that show your nervous system might be off track.
Recognizing these signs and understanding the causes is the first step in taking charge of your nervous system's health and restoring the balance, inviting your parasympathetic nervous system to activate and promote relaxation, lower blood pressure, steady breathing, and digestion.
Here are some of the signs you may be experiencing a dysregulated nervous system.
Anxiety
Digestive issues
Trouble sleeping
Constant fatigue
Persistent muscle pain
There are also many stressors that can disrupt nervous system balance, including:
Traumatic events
Poor sleep habits
Unhealthy diet
Not taking time to relax
How to regulate your nervous system: 13 techniques to restore balance
If you ever feel off-balance or just need a moment of calm, try these simple techniques to help regulate your nervous system. Whether through deep breathing, mindfulness, or even a good laugh, find what works best for you and prioritize your nervous system's health.
1. Try a physiological sigh or other breathing exercises
A physiological sigh is a natural deep breathing pattern consisting of two quick inhales followed by a longer exhale. It can help calm the sympathetic system and activate the parasympathetic system.
💙 Explore deep breathing and learn to Breathe Like the Ocean with Jeff Warren.
2. Move your body
Exercise can be a great way to relieve stress and regulate the nervous system. Take a walk, practice yoga, or dance around your living room to your favorite song. Physical activity may help release tension and help your body feel more relaxed.
💙 Learn how Movement can change your life and ease your mind with Dr. Rangan Chatterjee in The 4 Pillars of Health.
3. Use a weighted blanket
A weighted blanket may activate your parasympathetic nervous system through deep pressure touch. This form of therapy uses touch and feeling sensations as a calming technique. The combination of a weighted blanket and the activation of your parasympathetic nervous system can help to naturally relax your body and calm your mind.
💙 Feel the weight of deep pressure touch, and learn to release the burdens you don’t have to carry with Jay Shetty’s Put Down the Weight meditation.
4. Meditate to help calm your mind
Meditation can offer many benefits, including helping to reduce stress and restore the nervous system. Try sitting in a quiet space, closing your eyes, and focusing on your breath or a calming phrase. This may help center your thoughts and calm your mind.
💙 Defuse Stress with Kindness in this 8-minute meditation on rebalancing your mind and ridding your body of stress.
5. Introduce mindfulness into your routine to help reduce stress
Focusing on mindfulness, or being present in the current moment can be therapeutic and help ground you and remind you to exist in the now. Try grounding yourself by feeling the earth beneath your feet, the texture of an object in your hand, or the feeling of wind against your skin.
💙 Relax into your body and learn to Slow the Swirl in Your Mind in less than two minutes a day.
6. Sing or laugh
Singing and laughing can both stimulate the vagus nerve, the main nerve in your parasympathetic nervous system, which can help you feel relaxed. Singing and laughing also increase your intake of oxygen, which can help with improving energy and mood.
💙 Discover the root of laughter in What Is Happiness with happiness expert Shawn Anchor.
7. Give yourself a massage or a hug
Touch can be a powerful tool for relaxation. Give yourself a healing massage by gently rubbing your temples, neck, arms, or feet, where stress can often be stored. Or try wrapping your arms around yourself for a hug, which can provide comfort and a sense of security.
💙 Indulge in the power of physical touch while listening to Kaitlyn Aurelia Smith’s Understanding Body Messages soundtrack for an extra dose of self-love.
8. Try tapping
Emotional Freedom Technique (EFT) is an emerging practice that involves gently tapping specific points on your body while focusing on a calming phrase. Some common areas to engage in tapping include the outer palm, center of your forehead, below your nose, and below your lip, just to name a few.
💙 Learn how to Overcome Stress and Anxiety to further calm your nervous system.
9. Place your feet on the earth
Preliminary evidence suggests that direct contact with the ground (known as earthing) may help calm the nervous system and bring it back into balance. Grounding yourself can be as simple as placing your bare feet on the earth.
💙 Offer gratitude for the world around you in this Daily Calm meditation, Earth, led by Tamara Levitt.
10. Connect with nature
Step outside and feel the sun on your skin or listen to the birds. Nature can have a calming influence and may promote mindfulness and a feeling of being present, both of which can be naturally relaxing.
💙 Connect with nature and connect with yourself with We Are Nature by Jay Shetty.
11. Take a cold shower
The shock of a cold water shower can jolt the nervous system. This may help reduce stress.
💙 Prepare yourself for discomfort and expand the boundaries of your comfort zone in this episode of the Daily Jay, Cold Showers.
12. Use co-regulation
Co-regulation is where people tune into each other's emotional states, which can help stabilize and balance the nervous system. This can mean talking to someone you trust and practicing empathy, as sharing and experiencing feelings can be a great way to regulate emotions.
💙 Broaden your personal horizons and learn the importance of establishing Relationships with Others.
13. Prioritize sleep
Sleep is when our bodies rejuvenate, rest, and become restored. During sleep, our brain not only rests but also uses this time to allow its neurons to communicate with one another, leading to regulation. Sleep can also help clear your mind from stressors, which help you wake feeling refreshed.
💙 Soothe yourself to sleep with Calm’s Gently Back to Sleep playlist.
How to regulate nervous system FAQs
How do you rebalance your nervous system?
Rebalancing your nervous system means getting back to a state where you feel calm and centered. You can try practicing deep breathing exercises, spending time in nature, or taking short breaks during the day. Regular sleep, a balanced diet, and talking to someone you trust can also help.
How do you regulate an overactive nervous system?
If you feel overly jittery, anxious, or just can't seem to relax, your nervous system might be in overdrive. To calm it down, start by taking deep breaths. This simple act can signal your body to relax. Consider avoiding caffeine or other stimulants as they can make things worse, and, instead, engage in calming activities, such as reading, listening to soft music, or practicing mindfulness to help regulate an overactive nervous system. If these feelings persist, speak with a healthcare professional for personalized advice.
What are the symptoms of an overstimulated nervous system?
An overstimulated nervous system can make you feel restless and anxious or even cause physical symptoms like a racing heart. Other signs might include trouble sleeping, feeling on edge, or being easily startled. Some people might experience headaches, muscle tension, or digestive problems. If you notice these signs, listen to your body and take steps to calm down.
How do I know if my nervous system is messed up?
If your nervous system isn't functioning properly, you might experience signs like constant fatigue, difficulty concentrating, or feeling overly anxious or depressed. Physical signs can range from sleep issues to digestive troubles. Remember, your body has its own ways of letting you know when something isn’t right, so pay attention to these signals and seek advice if needed.
What are the signs of a dysregulated nervous system?
A dysregulated nervous system can show up in various ways. Common signs include feeling anxious, having unexpected panic attacks, and struggling with sleep. You might also experience digestive problems, feel tired all the time, or have muscle pain with no obvious cause. Recognizing these signs is the first step toward finding balance and feeling better. If you have concerns, reach out to a healthcare professional.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
Don’t feel like doing anything? 7 tips to beat anhedonia (Copy)
Don't feel like doing anything? Learn what anhedonia is and why you may not have motivation. Plus, 7 tips for what to do when you don't know what to do.
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Don't feel like doing anything? Learn what anhedonia is and why you may not have motivation. Plus, 7 tips for what to do when you don't know what to do.
We’ve all had moments when life has felt overwhelming and times when nothing seems interesting or worth doing. This feeling, which can be more than just a fleeting mood, could be a sign of anhedonia. Understanding more about anhedonia can make a difference in how you approach dealing with it. With the right information and strategies, you may start to feel more motivated to tackle your to-do list and begin to enjoy life.
What is anhedonia?
Anhedonia might sound like a complicated word, but it's actually a simple concept: It's when you lose interest in things that usually make you happy. Imagine your favorite hobby or activity not bringing you joy anymore—that's anhedonia. This feeling can sneak up on you, making days appear colorless and activities that used to be fun feel unexciting.
It's important to know that anhedonia is often a symptom of a bigger issue. It's like a warning sign that something else might be going on, such as:
Stress: When you're stressed, everything can feel overwhelming, even the things you used to enjoy.
Anxiety: Constant worry can take over, leaving little room for pleasure.
Mental health disorders: Anhedonia is a common experience, particularly in people with depression.
But, why does this happen? Normally, our brain has a special way of reacting to things we enjoy. When we do something fun, our brain releases chemicals that make us feel good. In anhedonia, this process doesn't work as it should. The brain doesn't release these feel-good chemicals the way it usually does, so many things seem less enjoyable.
Knowing that it's not just a lack of effort or interest but a real change in how our brain reacts to pleasure can be a relief. It's not your fault if you're experiencing this—it's just a signal that you might need some extra support or care.
“I’m not feeling like myself”: 6 signs of anhedonia
Being aware of the signs of anhedonia can be a key step toward deciphering your feelings and finding ways to address them. These signs can be subtle, and they don’t always mean you have anhedonia. But if you're noticing changes in yourself and your feelings, it's worth paying attention to them. Recognizing these signs is not about labeling yourself, but, instead, it’s about taking care of your wellbeing.
1. Irritability: You might find yourself getting annoyed more easily than usual. Things that didn’t bother you before might start to feel irritating.
2. Changes in sleep patterns: Your sleep might be all over the place. Maybe you're sleeping more than you used to, or perhaps you find it hard to get enough sleep.
3. Loss of interest in hobbies: The activities or hobbies that used to excite you might not seem appealing anymore. It almost seems that the joy they once brought has faded away, and you don’t know why.
4. Changes in appetite: Appetite changes can go either way. You might find yourself eating more or less than you usually do.
5. Persistent low mood: It's normal to have ups and downs, but with anhedonia, you might feel a constant low mood that doesn't seem to lift.
6. Social withdrawal: Pulling back from friends and family can be another sign of anhedonia. You might find yourself avoiding social gatherings or not wanting to spend time with people like you used to.
17 practices to get your motivation back when you don’t feel like doing anything
When you're feeling stuck and unmotivated due to anhedonia, taking action can seem tough. But there are simple and practical steps you can take to start feeling better. Each of these tips focuses on enhancing aspects of your mental and emotional wellbeing, which are key components of motivation.
1. Start with a meditation to calm your mind
Meditation can help in reducing stress and anxiety, which are common barriers to motivation. By calming the mind, meditation can help you gain perspective, better focus, and approach tasks with a more centered and motivated mindset.
💙 If it’s your first time meditating, we recommend starting with Tamara Levitt’s Meditation for Beginners series. In seven days, you’ll explore how meditation can help you calm your mind, reduce stress, and relax.
2. Journal to focus on what you really want
Journaling provides an outlet for expressing thoughts and emotions. It can help you process feelings, gain clarity, and set goals. Writing your thoughts out on paper leads to a clearer mind and a more focused approach to your tasks, thereby increasing motivation.
3. Seek out stories to inspire you
Hearing about others who have overcome challenges and achieved their goals can provide a motivational boost. It can offer perspective, inspiration, and ideas on how to approach your own challenges and goals.
💙 Listen to the Daily Jay’s Unlikely Inspiration for a new perspective.
4. Find things that you (actually) like to do
Let’s face it—sometimes you feel demotivated because the options aren’t very appealing. Counter this by trying a new hobby or learning a new skill. Learning something new can be exciting and refreshing. It stimulates your brain, provides a sense of achievement, and can renew your interest and motivation in other areas of your life.
💙 Learn about the Power of Hobbies to make us happier, more relaxed and even more productive.
5. Set small, achievable goals for yourself
By achieving small goals, you get a sense of accomplishment. Feelings of success can motivate you to tackle larger goals, creating a positive cycle of achievement and motivation.
💙 Instead of trying to accomplish everything at once, Settle Down by Single-Tasking and reduce overwhelm.
6. Establish a daily routine that works for you
A routine provides structure, making your day more predictable and less overwhelming. When you have a set schedule, it can help you feel more in control and motivated to complete daily tasks.
7. Create a gratitude list to shift your mindset
Focusing on the positive aspects of your life can shift your mindset to a more optimistic one. Recognizing and appreciating what you have can boost your mood and motivation, making it easier to approach tasks with enthusiasm.
💙 Need some inspiration? Check out Calm’s Daily Gratitude Journal.
8. Find a regular physical activity you enjoy doing
Exercise releases chemicals in your brain that act as natural mood lifters. Regular physical activity can improve your energy levels and overall mood, making it easier to feel motivated. If motivating yourself to exercise feels hard, it’s okay to take it slow and gently.
💙 Try the Mindful Movement session of the Daily Move for an introduction into movement that feels good.
9. Listen to music that uplifts and energizes you
Music can help shift your mood. Listening to uplifting music can give you energy and create an environment conducive to motivation and productivity. Try cleaning or doing laundry with your favorite music playing in the background. It makes a boring chore much more fun!
💙 Lift your spirits with our Good Mood Reggae Mix.
10. Connect with friends and family
Social interactions can provide emotional support and a different perspective on life. Talking to loved ones can uplift your spirits, offer new perspectives, and reignite your motivation through shared experiences and encouragement.
11. Surround yourself with motivated people
If you spend your time with people who are also demotivated, you probably won’t be able to help each other out of it. Being around motivated and supportive people can boost your morale. Their encouragement and outlook can inspire you and reignite your own motivation.
12. Give yourself energy by making self-care a priority
Taking care of your physical and mental health improves your overall wellbeing. When you feel healthy and rested, you are more likely to have the energy and mindset needed to feel motivated.
💙 Explore different self-care tools that can help you create a practice that works for you with our Radical Self-Care series.
13. Escape the comparison trap by reducing social media use
Limiting social media use can decrease feelings of inadequacy or comparison, which can drain motivation. Focusing on your own goals and achievements, away from social media distractions, can help you regain a sense of personal progress and motivation.
💙 It’s normal to feel like you constantly need to check social media, even when you checked it only 10 minutes ago. Learn how to reduce your screen time with our Social Media & Screen Addiction masterclass.
14. See the bigger picture by reflecting on your achievements
Looking back at what you have already accomplished can be a powerful motivator. It reminds you of your capabilities and can spark the drive to achieve more.
💙 Take a moment to recognize your Small Achievements with the Daily Calm.
15. Take regular breaks to avoid overwhelm
When everything feels overwhelming, give yourself permission to pause. A short break can sometimes refresh your mind and give you a new perspective. Taking breaks allows your mind to rest and reset, which can prevent burnout.
💙 Take a short break with a 60-second Pause to Breathe meditation.
16. Spend time in nature to lift your mood
Nature has a calming effect and can improve your mood. Being outdoors and experiencing the natural world can provide a sense of peace and rejuvenation, enhancing your motivation when you return to your tasks.
💙 Can’t make it outside today? Bring nature to you with our Midday Relaxation Break playlist of calming ocean waves.
17. Seek professional help if needed
If things feel too hard to handle on your own, it’s okay to ask for help. Sometimes, a lack of motivation can be due to underlying issues, such as depression or anxiety. A therapist or counselor can provide support and guidance, leading to improved mental health and restored motivation.
Why meditation helps when you have no motivation to do anything
When you're feeling unmotivated or struggling with anhedonia, meditation can be a game-changer. It's a simple practice that has a lot of benefits for your mind and overall wellbeing. Incorporating meditation into your daily routine doesn’t have to be complicated or time consuming. Just a few minutes each day can make a significant difference in how you feel.
If you're new to meditation, there are many resources available to help you get started, including guided meditations. Giving meditation a try can help you regain motivation and feel more positive.
Meditating may lower stress levels: Meditation can have a calming effect on your mind, making it easier for you to relax and find enjoyment in daily activities.
Meditating can reduce anxiety: When you focus on the present moment, worries about the past or future can lessen.
Meditating can increase self-awareness: Practicing meditation encourages you to look inward. When you take time to get to know yourself better, it can help you understand what truly makes you happy and motivated.
Meditating can improve sleep quality: Meditation can help you fall (or fall back) asleep, so you may wake up feeling more rested ready to tackle the day.
Meditating may boost your mood: A regular practice can lead to an overall improvement in your mood. It's like giving your brain a chance to reset and refresh.
I don't feel like doing anything FAQs
What do you call not feeling like doing anything?
The feeling of losing interest in activities that usually bring you happiness or excitement is called anhedonia. It's more than just feeling lazy or bored. It's a deeper sense of disinterest that makes it hard to find joy in things that you used to enjoy.
Why do you feel like you can't do anything?
Feeling like you can't do anything can be caused by several factors. It could be due to stress, where you're so overwhelmed that everything feels too much. Anxiety can also play a role, making you feel paralyzed and unable to start activities. Sometimes, it's a sign of a mental health condition, like depression, where a lack of energy and motivation are common symptoms. It's also possible that lifestyle factors, such as a lack of sleep or poor diet, could be affecting your energy levels.
Do I have anhedonia?
If you're finding that you've lost interest in almost all activities or things that used to make you happy and notice they now feel dull, you might be experiencing anhedonia. It's one of the key symptoms of conditions like depression, but can also occur due to high stress or anxiety. It's a good idea to talk to a healthcare professional who can give you a proper assessment and help you understand what you're experiencing.
Is it okay to not be doing anything?
Absolutely, it's okay to not be doing anything sometimes. In fact, taking time to rest and do nothing can be beneficial for your mental and physical health. It gives your body and mind a chance to recharge. However, if you find that you're consistently not wanting to do anything and it's affecting your quality of life, it might be a sign to seek some support or make some changes to help improve your mood and motivation.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty