In our last post, we explored anxiety through a neurobiological lens, understanding how the brain and body respond to perceived danger. Now that you know your anxiety is a natural protective response, let’s talk about how to work with your nervous system instead of feeling stuck in it.
When anxiety takes over, your brain shifts into survival mode. You might feel wired, panicked, numb, or foggy. But with consistent practice, you can learn to recognize these states and gently guide your body back to safety and calm.
Step 1: Recognize Your State
Before you can regulate anxiety, it helps to notice where you are in your nervous system. Are you:
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Hyperaroused? This is the fight-or-flight state. You might feel anxious, restless, irritable, overwhelmed, or panicky.
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Hypoaroused? This is the freeze or shutdown state. You might feel disconnected, numb, tired, or zoned out.
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Regulated? This is the calm, connected state where you can think clearly, feel grounded, and engage with others.
There’s no judgment here—each state is your body’s way of coping. The goal is not to “get it right,” but to gently support your system back to regulation.
Step 2: Try Regulation Tools That Fit Your Needs
Different tools work for different states. Here are a few evidence-based ways to regulate your nervous system:
For Hyperarousal (fight-or-flight):
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Grounding exercises: Use your senses to orient to the present (identify something you can see, hear, taste, smell, and feel).
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Exhale-focused breathing: Try a longer exhale than inhale (4 counts in, 6 counts out).
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Movement: Take a brisk walk, shake out your arms, or stretch—this helps discharge built-up energy.
For Hypoarousal (freeze/shutdown):
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Gentle stimulation: Try upbeat music, rocking in a chair, or light movement like swaying.
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Orienting: Look around the room slowly and name objects to reconnect to your surroundings.
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Temperature change: Warm tea, a hot shower, or a cozy blanket can help bring sensation back into awareness.
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Connection: Text a trusted friend, talk with a therapist, or engage in safe, meaningful interaction.
Step 3: Practice Nervous System Hygiene
Just like brushing your teeth, regulating your nervous system is most effective when it’s part of a daily routine. You don’t have to wait until anxiety is overwhelming to start.
Try:
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Daily breathwork or meditation
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Time in nature or with animals
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Journaling or creative expression
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Setting boundaries around overstimulation (e.g., social media, news)
Step 4: Be Gentle With Yourself
Healing your nervous system isn’t about perfection—it’s about noticing what you feel, offering kindness to your body, and practicing skills that support your unique rhythm. This is especially important if you’ve experienced trauma, as your nervous system may have adapted in ways that make regulation feel unfamiliar or difficult at first.
Working with a therapist can offer personalized guidance and help you build these skills safely, especially if certain sensations or emotions feel overwhelming.
Anxiety doesn’t mean you’re broken. It means your body is doing its best to protect you. With education, practice, and compassion, you can begin to shift from survival mode to a greater sense of calm, clarity, and connection.
If you’re ready to learn more about your nervous system and explore personalized strategies in therapy, I’d be honored to support you.