In a world that often feels as though it demands more of us than we feel we can give, our nervous system can take a hit. How we feel about tight schedules, seemingly never-ending to-do lists and the other elements of our day to day life can leave our sympathetic nervous system (SNS) – the “fight or flight” response – on constant overdrive. The result? Fatigue, poor digestion, restless sleep and a sense of being perpetually overwhelmed.
Yet the good news is, there are simple, effective ways to restore balance and support your nervous system that don’t require an overhaul of your life. Instead, it’s about small, consistent actions that help your body and mind feel less frazzled. Start with one or two of these quick wins and notice how they transform the way you feel.
- Reduce caffeine
Caffeine is a known stimulant, and while that morning coffee might feel like a lifeline, it can keep your SNS humming long after your cup is empty. Too much caffeine can increase adrenaline and cortisol levels, exacerbate feelings of anxiety and disrupt your sleep cycle. Try to reduce your intake to one cup, or if you notice your heart races even with that, try taking a break for a while and see how you feel without it. If minimising your intake or quitting entirely feels daunting, reduce your caffeine intake by half each week until you get it to where you want it. Swap your afternoon coffee for a calming herbal tea like chamomile or lemon balm, herbs that actively soothe your nervous system. - Prioritise sleep
Quality sleep is essential for nervous system repair and restoration. Without it, your body struggles to regulate stress hormones, leaving you in a constant state of heightened alertness. Set a consistent bedtime and create a relaxing evening routine. Turn off screens at least an hour before bed, dim the lights and try calming practices like reading, journaling, or gentle stretches. - Schedule in downtime
When was the last time you truly paused? Many of us fill every spare moment with tasks, leaving no room for rest or reflection. Regular downtime allows your parasympathetic nervous system (PNS) – the “rest and digest” response – to take the wheel, helping your body and mind reset. Try to block out 30 minutes in your day (or once, twice, a few times a week – whatever is manageable for you) for intentional downtime. Use this time to just sit and watch the sky or the trees, meditate, go for a slow walk, or do whatever feels restorative for you and nourishes your soul. - Connect with nature
Time spent in nature has a profoundly calming effect on the nervous system. Natural environments lower cortisol levels, reduce blood pressure and shift your body into a state of relaxation. Take a short walk in the park, sit in your garden, or even bring nature indoors with plants. Make a habit of immersing yourself in green spaces, even if just for 10 minutes a day. - Pick up a hobby
Engaging in a hobby you love is a powerful way to shift your nervous system into a state of ease. Creative or purposeful activities help you focus, reduce stress and bring joy, all of which support your nervous system health. Dedicate time each week to a hobby that lights you up – painting, gardening, knitting, playing an instrument, or anything that helps you disconnect from stress and reconnect with yourself. - Eat mindfully
Rushed meals and ultra-processed foods can leave your nervous system frazzled. Eating slowly and choosing whole, nutrient-dense foods support your body’s ability to manage stress and promote overall wellbeing. Chew your food thoroughly and put down your utensils between bites. Focus on colourful vegetables, nourishing fats and good quality proteins to give your body the nutrients it needs to thrive. Try adding an extra serve of vegetables to your plate each day to boost your intake of micronutrients. - Breathe low and slow
Your breath is one of the most efficient ways to calm your nervous system. Shallow, chest-level breathing keeps you in “fight or flight” mode, while slow, belly-level breathing activates your PNS. Spend two minutes each morning practicing low, slow breathing. Inhale deeply for four counts and exhale for six. Let your belly rise and fall naturally as you breathe.
