When Anxiety Feels Overwhelming: Gentle Ways to Calm Your Nervous System
In today’s world, many people are experiencing increased levels of anxiety—and given the current state of society, this makes a lot of sense. We are constantly surrounded by information that can feel overwhelming: news headlines, social media, and the carefully curated highlights of other people’s lives. On top of that, we live in a culture that often prioritizes connection with technology over connection with ourselves, one another, and the world around us. Over time, this can lead to a dysregulated nervous system, which often shows up as anxiety.
If you’re noticing anxiety in your own life, you’re not alone—and there are gentle, supportive ways to begin managing it.
Start with the Nervous System
A wonderful place to begin is by focusing on regulating your nervous system. When we start with the physiological experience of anxiety—how it lives in the body—we create a foundation that allows us to later explore and challenge anxious thoughts more effectively.
It can be especially helpful to practice nervous system regulation strategies not only when you’re feeling anxious, but also when you’re feeling calm. When these tools become familiar, they’re often easier to access during moments of stress or dysregulation. Many people also find it helpful to integrate regulating practices into their daily routines as a way of supporting ongoing emotional balance.
Some gentle daily practices that may help regulate the nervous system include:
Going for a daily walk
Practicing meditation or mindfulness
Engaging in gentle movement
Using deep breathing exercises throughout the day
Connecting with loved ones you feel safe with
Rest and Nourishment
As someone who experiences anxiety myself, I know how important it is to practice these tools consistently. For me, daily meditation, walking my dog, and going to the gym a few times a week are supportive ways to care for my nervous system. I also regularly use deep breathing and visualization exercises, especially when anxiety begins to rise.
Strategies for Anxiety in the Moment
When anxiety feels more intense, there are additional tools that can help engage the parasympathetic nervous system and bring a sense of grounding. These may include:
Progressive muscle relaxation
Listening to calming or bilateral music
Spending time outdoors
Gentle movement or stretching
Taking a cold shower or placing cold water on your wrists
Bilateral stimulation through tapping
These practices can help your body feel safer, which often allows anxious thoughts to soften as well.
Working with Anxious Thoughts
Once you’ve found ways to calm your nervous system that work for you, cognitive strategies can be a helpful next step. This may include gently reframing anxious thoughts, checking whether a thought is rooted in fact or fear, externalizing the anxious voice, or practicing more balanced and compassionate self-talk.
Finding What Works for You
It’s important to remember that anxiety support is not one-size-fits-all. Different tools work for different people, and it can take time to discover what feels most supportive for you. Additional approaches to anxiety work may include parts work such as Internal Family Systems (IFS), inner child work, or exploring the origins of anxiety—particularly what was modelled in your family around emotional regulation.
Working with a therapist can be a meaningful and supportive part of this process. If you’re looking for therapy in Port Coquitlam and would like support with anxiety, nervous system regulation, or emotional well-being, you’re welcome to book a free 20-minute consultation to see if we’re a good fit.
You don’t have to navigate anxiety alone, and support is available when you’re ready.
