If you often find yourself feeling on edge, easily startled, or unable to relax even when there’s no clear danger around, it might be because your nervous system is stuck in a state of survival mode. This isn’t unusual—many people live with a nervous system that’s constantly scanning for threats, sometimes because of early experiences in their childhood or chronic stress in adulthood. It’s like the body’s alarm system is stuck, keeping you in fight, flight, or freeze mode long after the danger has passed.
The good news is that it’s possible to gently bring your nervous system back into a place of calm and safety. But to do that, you first need to understand how your nervous system works and what it needs.
Your nervous system isn’t just reacting to the world around you—it’s reacting to your perception of the world. If your brain believes you’re in danger, it will trigger the stress response, whether or not the threat is real. This means that emotional or psychological stress, memories of trauma, or ongoing anxiety can keep your nervous system on high alert, even if your external environment is safe.
When your nervous system is dysregulated, you might notice you’re jumpy, irritable, or disconnected. You may struggle to stay present, or feel overwhelmed by emotions that come out of nowhere. These reactions are your body’s way of trying to keep you safe, but ironically, they can leave you feeling unsafe in your own skin.
So how do you create a space of safety for your nervous system? It begins with small, compassionate actions that signal to your brain and body that it’s okay to relax.
One of the most effective ways to do this is through grounding. Simple practices like feeling your feet firmly on the floor or noticing the sensations around you—what you can see, hear, or touch—help pull your awareness back to the present moment. This redirects your nervous system from the imagined threats of the mind to the reality of your body and environment.
Breathing is another powerful tool. Slow, intentional breaths can calm the vagus nerve, which helps regulate your stress response. Breathing in deeply for a count of four and exhaling slowly for six is a simple technique that anyone can try anywhere, anytime.
You might also find comfort in gentle self-touch, such as placing a hand on your heart or cheek. These small acts can send reassuring signals to your brain that you are safe and cared for. Similarly, adjusting your environment to be more calming—soft lighting, familiar scents, or cozy textures—can reinforce a sense of security.
Perhaps most importantly, creating boundaries around your time, energy, and relationships is a form of nervous system care. Saying no when you need to, taking breaks to rest, and spending time with people who make you feel at ease all help to regulate your system and protect your wellbeing.
It’s important to remember that healing your nervous system isn’t about forcing yourself to ‘snap out of it’ or suppressing your feelings. It’s about offering kindness and patience to yourself, practicing these soothing strategies regularly, and trusting that your body can learn safety again.
As you build this safe internal space, you may notice that your decisions become clearer, your energy levels improve, and your relationships deepen because you’re less reactive and more connected.
If this feels overwhelming or you’re unsure where to begin, reaching out for professional support can make a significant difference. Trauma-informed counselling, like the services offered at Hope Therapy, provides a compassionate, safe space to explore your experiences and develop personalised strategies to soothe and regulate your nervous system.
You deserve to feel safe and calm—not just occasionally, but as your natural state.
Your Nervous System
If you’d like support in creating this safe space for your nervous system, consider booking a free consultation with Hope Therapy & Counselling Services. Together, you can start the gentle journey towards healing and reclaiming your peace.