In the midst of our hectic lives, finding moments of peace and tranquility can seem like a distant dream. However, it is important to learn ways to calm our nervous system and cultivate a sense of inner calm and emotional resilience into our daily routine. In this blog, we will explore five research-backed insights and practical tips to help you soothe your nervous system throughout the day.
Get ready to embark on a journey of self-discovery and serenity!
Start Your Day with Mindfulness
Research has shown that practicing mindfulness can have a profound impact on our nervous system. Begin your day by setting aside a few minutes for mindful meditation or deep breathing exercises. Focus on the present moment, observe your thoughts without judgment, and allow yourself to experience a sense of calm. By incorporating this practice into your morning routine, you can set a positive tone for the rest of the day. Try this Guided Morning Meditation, to help you start your day with mindfulness and inner calm.
Take Regular Breaks
In our fast-paced world, it’s easy to get caught up in a cycle of constant busyness. However, taking regular breaks throughout the day is essential for calming your nervous system. Step away from your work or daily responsibilities and engage in activities that promote relaxation. Whether it’s going for a short walk, practicing gentle stretching, or simply closing your eyes and taking a few deep breaths, these mini-breaks can help reduce stress and restore balance. Try these simple Office Yoga: 5-Minute Desk Stretches for a quick and easy desk stretching routine that you can do at work to release tension and promote relaxation.
Cultivate a Mindful Eating Practice
Did you know that the way we eat can impact our nervous system? Research suggests that practicing mindful eating can promote a sense of calm and enhance digestion. Take the time to savor each bite, paying attention to the flavors, textures, and sensations of the food. Avoid distractions such as screens or multitasking, and instead, create a peaceful environment for your meals. By nourishing your body with mindful eating, you can nourish your nervous system as well. Try this Mindful Eating Exercise guided exercise to help you practice mindful eating and savor the present moment with each bite.
Incorporate Movement and Exercise
Physical activity is not only beneficial for our physical health but also for our mental well-being. Engaging in regular exercise releases endorphins, which are natural mood boosters. Find activities that bring you joy and make them a part of your daily routine. Whether it’s going for a run, practicing yoga, dancing, or engaging in any form of movement, these activities can help reduce stress, improve sleep, and calm your nervous system. Try this 10-Minute Morning Yoga for a gentle yoga routine that you can follow in the morning to wake up your body and calm your mind.
Prioritize Self-Care
Self-care is not selfish; it is an essential aspect of maintaining a calm and balanced nervous system. Make time for activities that bring you joy and relaxation. This could include reading a book, taking a bath, practicing a hobby, or spending time in nature. Prioritize self-care rituals throughout the day, even if it’s just for a few minutes. By nurturing yourself, you are investing in your well-being and creating a foundation for inner calm. Check out these Self-Care Ideas: 50 Ways to Take Care of Yourself to inspire you and help you prioritize your well-being.
Incorporating these five practical strategies into your daily routine can have a profound impact on your nervous system and overall well-being. Remember that it is a journey, and each step you take towards self-care and inner calm is valuable. Embrace these research-backed insights and practical tips, and watch as your nervous system finds balance, allowing you to navigate life with grace and tranquility.
Are you looking for support to help build coping skills to soothe your nervous system? Schedule a time to meet with one of our therapists. We’re here for you and we’d love to help.
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Nicolle Osequeda, LMFT, is the founder of Lincoln Park Therapy Group, specializing in anxiety, depression, and relationship counseling in Chicago. As a Certified Daring Way™ Facilitator, she incorporates Dr. Brené Brown’s research into her therapy. Nicolle holds a Master’s in Counseling Psychology from the University of San Francisco and is a Licensed Marriage & Family Therapist in Illinois and California. She is a Clinical Fellow of AAMFT, a member of IAMFT, and the Financial Therapy Association. Nicolle has Gottman Method training and has taught at DePaul University, dedicated to helping individuals and couples achieve meaningful change. 
