Simple Somatic Exercises to Soothe an Overwrought Nervous System
Amid the chaos around us, we can cultivate the inner calm we yearn for through gentle, mindful attention.
Why Your Nervous System Feels Overwhelmed
At a time when political strife, global upheaval, and mounting uncertainty seem ever-present, many of us feel more tension than usual. News cycles, social media, and international events can leave us on edge. You might notice racing thoughts, tight muscles, restlessness, or difficulty sleeping. When the world feels chaotic, it is natural for your body to react with stress. The good news is that you can support your nervous system and restore a sense of calm through simple, body-based practices.
Our nervous system is designed to help us respond to threats, but when stress becomes chronic or overwhelming, it can remain in a heightened state. This means your heart beats faster, your muscles tighten, and your mind stays alert even when there is no immediate danger. Over time, this can make your baseline level of anxiety higher, affect your sleep, and make it harder to feel grounded. Recognizing these physical signals is the first step toward helping your system find balance and ease.
Somatic exercises help calm anxiety and respond to stress not just mentally, but physically. By intentionally engaging the body, you can signal to your nervous system that you are safe. Over time, this can shift your baseline level of anxiety, making you more resilient in the face of ongoing uncertainty.
Five Simple Somatic Exercises to Try Anywhere
1. Grounding with Deep Abdominal Breathing
Take slow, deep breaths into your belly. Inhale for four counts, hold for a moment, and exhale for six counts. Notice how your chest and abdomen rise and fall. This helps your nervous system recognize that it can relax. You can also pair this with gentle self-talk such as, “I am safe. I can handle this,” which reinforces a sense of internal safety.
2. Shoulder and Neck Release
Gently roll your shoulders forward and backward in circles or shrug them up and down. Gently tilt your head from side to side. Tension often accumulates here without notice. As you move, imagine releasing not only physical tension but also the mental pressure you may be holding onto. Thoughts like “I can let go of what I cannot control right now” can support this process at an intra-psychic level.
3. Foot Connection
Whether standing or seated, notice how your feet touch the floor. Press them into the ground and feel the support beneath you. This small act can create a sense of stability and grounding. Visualizing roots extending from your feet into the earth can reinforce feelings of steadiness and safety.
4. Tactile Self-Soothing
Rubbing your hands together, placing a hand on your heart, or gently massaging your temples can provide immediate comfort. Self-soothing engages both the body and mind. Internally, it might involve kind self-talk or imagining a protective, nurturing presence. Phrases like “I am here for myself” or “I can take care of myself” help regulate the nervous system on both a physical and psychological level.
5. Micro-Movements
Small stretches or gentle shaking of your arms and legs can discharge nervous energy. Even brief movements help release tension that builds up during stressful moments. You can imagine shaking off accumulated worry, like letting go of an invisible weight, while repeating a calming phrase in your mind such as, “I can let go of what isn’t mine.”
Creating a Daily Relaxation Practice
One of the most effective ways to support your nervous system is to create a regular relaxation practice. You do not need to set aside large blocks of time. A helpful strategy is to piggyback your practice onto something you already do consistently. For example, you might do a 2–3 minute grounding exercise after brushing your teeth in the morning or before having your first cup of tea or coffee. Research suggests that establishing a new habit can take around three to four weeks of consistent repetition, though even small, early shifts can begin to make a difference. Over time, these brief, intentional moments can shift your baseline level of anxiety and increase your overall resilience.
Tips for Making It Part of Your Day
Try to incorporate these practices into your daily routine regularly rather than waiting for moments of crisis. Pair them with short walks, journaling, or listening to music that feels comforting. Even a few minutes, repeated several times a day, can make a meaningful difference. Over time, these small acts strengthen your nervous system, improve your capacity to regulate emotions, and help you feel more balanced and present.
Transition to Additional Support
Feeling anxious or tense is a normal response to the political and global challenges we face. Practicing self-compassion is essential. Your body carries signals that are worth noticing and responding to gently. If you would like guidance in exploring these tools more deeply or need support navigating anxiety in a sustained way, individual psychotherapy can provide personalized strategies and insight. For those specifically struggling with ongoing stress or nervous system dysregulation, learning practical tools to manage anxiety can be especially beneficial. Since rest and regulation are deeply intertwined, you might also appreciate why sleep is so important to your mental health. You do not need to face this alone. Therapy can help you reconnect with your body’s natural capacity for calm, safety, and resilience.