One of the simplest yet most effective ways to calm your nervous system is through deep, controlled breathing.

Why it works: Deep breathing activates your parasympathetic nervous system, slowing your heart rate and relaxing muscles.

How to do it:

• Sit in a comfortable chair with your back straight.
• Place one hand on your chest and the other on your stomach.
• Slowly inhale through your nose for 4 seconds, letting your stomach expand.
• Hold your breath for 2 seconds.
• Exhale slowly through your mouth for 6 seconds.
• Repeat for 1-2 minutes, or until you feel calmer.

Pro tip: Explore techniques like box breathing or diaphragmatic breathing for further relaxation.

2. Engage in Progressive Muscle Relaxation (PMR)

How it helps: PMR allows you to release tension in specific muscle groups, encouraging overall relaxation.

Steps to try PMR:

• Lie down or sit in a quiet space.
• Starting with your toes, tense the muscles tightly for 5 seconds, then slowly release.
• Move up to your calves, thighs, abdomen, arms, and so on, tensing and relaxing each muscle group.
• Notice how your body feels lighter and looser after completing the session.

This routine is particularly effective at bedtime for those struggling with anxious thoughts that disrupt sleep.

3. Mindfulness Meditation

Mindfulness meditation helps you stay in the present moment rather than becoming overwhelmed by anxious "what ifs."

Getting started:

• Sit somewhere quiet and close your eyes.
• Focus your attention on your breath.
• When thoughts arise (and they will), gently redirect your focus back to your breath. There's no need to judge or suppress your thoughts.

Mindfulness can be challenging at first, but apps like Calm and Headspace make learning this practice easier. Guided sessions are especially useful for beginners.

4. Use Grounding Techniques

Anxiety often pulls you into a whirlwind of future-focused worries. Grounding techniques help bring you back to the here and now.

The 5-4-3-2-1 Technique:

Identify:

• 5 things you can see.
• 4 things you can touch.
• 3 things you can hear.
• 2 things you can smell.
• 1 thing you can taste.

By focusing on your physical surroundings, you can disrupt anxious thought patterns and re-center yourself.

5. Move Your Body

Physical activity releases endorphins (your body's "feel-good" chemicals) and reduces cortisol (stress hormone) levels. It’s a double win for calming your nervous system.

• Yoga: Poses like Child’s Pose or Downward Dog work wonders for reducing physical tension.
• Walking: A brisk 10-minute walk can burn off nervous energy and clear your mind.
• Stretching: A gentle morning stretch can quiet racing thoughts and make your entire body feel at ease.

6. Create a Relaxation Routine

Establishing a daily routine that calms your nervous system can help prevent anxiety from building up.

• Start your day with a cup of herbal tea and light journaling.
• End the day with dim lighting, soothing music, or aromatherapy using lavender or chamomile essential oils.
• Stick to a consistent sleep schedule; poor sleep often amplifies anxiety symptoms.

7. Seek Professional Support

If these strategies don’t bring the relief you need, that's okay. Sometimes, anxiety requires a deeper approach, such as partnering with a trained therapist.

At Orlando Thrive Therapy, our expert team specializes in helping individuals with anxiety. Through research-backed techniques like Cognitive Behavioral Therapy (CBT) and Somatic Therapy, we’ll work with you to calm your nervous system and regain control over your life.

While self-help strategies can be effective, ongoing or debilitating anxiety may require professional intervention. Signs you should consider therapy include:

• Difficulty functioning in daily life due to anxiety.
• Physical symptoms like chest pain, constant fatigue, or digestive issues.
• Persistent feelings of dread or panic attacks.
• Avoidance of social situations or responsibilities out of fear.

Remember, seeking help isn’t a sign of weakness; it’s a courageous step toward healing.