Soothing Your Nervous System During Overwhelm by Julie Bjelland, LMFT
When life becomes overwhelming, your nervous system can quickly become dysregulated, resulting in symptoms like a racing heart, heightened anxiety, or intense stress. As sensitive and neurodivergent individuals, these experiences can feel particularly intense. It’s important to remember you're not alone in this experience, and there are gentle, immediate ways you can soothe and comfort your nervous system.
Here are four quick and effective strategies to help regulate your nervous system:
1. Slow Breathing (The 4-2-7 Method)
Breathing techniques can rapidly help your body transition from a stressed state to one of calm and relaxation. One highly effective method is the 4-2-7 breathing technique:
Inhale slowly and deeply for four counts.
Gently hold your breath for two counts.
Exhale slowly and steadily through your mouth for seven counts.
Repeat this cycle five times, or as many times as feels comfortable to you. The key to this practice is the long, slow exhale, signaling your nervous system to shift toward calm.
2. Sensory Grounding (Reconnect with Your Body)
Grounding techniques reconnect you with your physical body, helping anchor you in the present moment and signaling safety to your nervous system:
Sit comfortably and place your feet firmly on the ground.
Notice the sensation of the floor supporting you.
Gently rub your arms, hands, or legs, bringing your attention fully to these comforting sensations.
Physical touch is incredibly soothing, reminding your nervous system that you're safe and present right now.
3. Cool Water (Quickly Reset Your System)
Using cool water can immediately reset an overwhelmed nervous system by activating your vagus nerve:
Splash cool water gently on your face.
Alternatively, hold something cold—like a chilled washcloth or an ice pack wrapped in fabric—against your face or wrists.
The cooling sensation quickly calms your system, promoting a sense of safety and tranquility.
4. Connect with Nature (Healing and Regulation)
Nature is one of our greatest healers and quickly regulates our nervous system. Time spent in natural environments reduces stress hormones, lowers heart rate, and boosts mood. Whether it's walking in a park, sitting near trees, or simply observing birds and plants, nature gently restores your sense of balance and tranquility.
Be Gentle with Yourself
Most importantly, practice self-compassion during these moments of overwhelm. Feeling dysregulated isn't a sign of failure or weakness; rather, it’s your body's way of communicating that it needs care. By responding gently and compassionately, you reassure your nervous system, allowing it to return to a state of balance and calm.
Remember, you always deserve gentleness, care, and comfort—especially in your most vulnerable moments.
Today's Loving Affirmation
I am deserving of gentle care and compassion, especially in moments of overwhelm. My nervous system responds lovingly to my mindful, nurturing attention.
Additional Resources
~Julie Bjelland, LMFT, is a consultant and specialist in high-sensitivity and late-discovered autism. A neurodivergent psychotherapist, author, and founder of Sensitive Empowerment, Julie is passionate about guiding sensitive and neurodivergent individuals to reduce challenges, improve their mental and physical health, flourish to their fullest potential, and embrace their authentic selves. Through her global support hub, Julie provides online courses, a supportive community, a podcast, articles, and webinars—all thoughtfully designed to reduce overwhelm, balance the sensitive nervous system, and foster resilience. Julie is devoted to creating safe, inclusive spaces where differences are celebrated and strengths are fully embraced. Discover more at JulieBjelland.com.