Calming a Highly Sensitive Nervous System
Photo Credit: Joice Kelly
If you're one of the 20% of people with a highly sensitive nervous system, you may feel like your nerves are constantly on edge. You might be easily overwhelmed by noise, crowds, or strong emotions. If this sounds like you, don't worry - there are things you can do to help calm your nervous system down. In this blog post, we'll share some tips for how to keep your nerves from getting the best of you. Keep reading to learn more!
Understand what a highly sensitive nervous system is and how it can be triggered
It is important to understand what a highly sensitive nervous system is and how it can be triggered in order to maintain a life of balance and peace. Those with an extremely sensitive nervous system will often experience stress, fear, and difficulty resting when exposed to everyday stressors that others may find manageable or even inconsequential. This heightened stress response is also typically accompanied by an enhanced startle reflex, making these individuals very reactive and easily startled. By recognizing what triggers their stress response, those with highly sensitive nerves can create strategies to better manage the stress in their lives and restore harmony to their day-to-day.
Identify your triggers and avoid them as much as possible
You’re likely aware of stimuli that cause an emotional reaction, both positive and negative, but you may not be paying attention to the stimuli that trigger overstimulation. While some of these stimuli can add value to our lives, knowing which stimuli are triggers for you personally is essential for staying balanced and healthy overall. Identifying your triggers and avoiding them as much as possible is key to controlling your emotional reactions and experiencing only the stimuli that add value. If it helps, make a list of stimuli that bring out unwanted emotions or lead to overstimulation. This could be physical like an environment, sights or sounds; emotional like particular people or topics; or even food related. Some triggers may require larger lifestyle changes, but simply being conscious of them can create a pathway for growth.
Create a calming environment for yourself, including soft lighting and comfortable furniture
Creating a soothing space for yourself should be at the top of your priority list. After all, we are only able to do our very best in life when we nurture our inner selves first. Soft lighting and comfy furniture provide the perfect combination to help you relax and unwind. A few soft lamps with dimmable switches can lend just enough light for whatever activity you choose - reading a book, using your laptop, or catching up on that latest Netflix show. And don’t forget cozy furniture! An armchair or chaise as well as a good couch provide an atmosphere for peaceful repose. Create a calming environment that brings peace and joy into your home - it’s worth the effort!
Consider using natural remedies to help calm your nerves
When it comes to calming your nerves, natural remedies such as the use of essential oils and aromatherapy may help. They can provide a unique level of comfort that may be used in combination with traditional medicines. Not only do they offer a sense of relaxation and stabilization that is invaluable in those moments of heightened anxiety or distress, but the aromas are incredibly soothing as well. And with the range of options available on the market, you can customize your treatment plan by selecting one scent over another or blending them together to create something that works best for you! Doing some recreational candle-sniffing is a nice little exercise in finding your preferred scents.
Practice deep breathing exercises or meditation to help relax your body and mind
Breathing is such an amazing tool for relaxation, and engaging in breathwork or meditative practices can bring tremendous inner peace. When we explore our breathing patterns, we learn that our breath can hold an immense power to affect our mental, physical and emotional well-being. It provides us with a direct connection to the subconscious, enabling a release of built up tension and emotion that often surface during times of stress. Breathwork, meditation, and somatic exercises such as Emotional Freedom Technique (EFT) help to regulate overstimulated systems and reduce anxiety.
Our 10 Tips to Calming a Highly Sensitive Nervous System:
Acknowledge the highly sensitive nervous system: It’s important to recognize and accept the reality of a highly sensitive nervous system and its effects on your emotions, thoughts, and body. Understanding this can help lessen anxiety levels and manage expectations.
Get curious about how your system works: If you have a highly sensitive nervous system, it’s important to take the time to understand your condition and recognize when it is becoming overwhelmed. Learning what triggers your anxiety and recognizing the early signs of an anxious episode can help you find coping strategies in the moment.
Establish a calm environment: Create a physical space (either at home or in the workplace) that is calming and quiet. This can help slow down your highly sensitive nervous system and reduce anxiety levels.
Practice deep breathing: Taking deep breaths can help calm the highly sensitive nervous system by increasing oxygen intake to the brain and reducing stress hormones in the body. Research shows it can also be effective in reducing symptoms of anxiety.
Engage in Meditation: Incorporating meditation into your daily routine can help calm a highly sensitive nervous system as it can reduce stress levels, increase relaxation, and promote positive thinking.
Treat Your Body: Treating your body through taking care of your physical health is an essential part of managing anxiety. Eating a balanced diet and moving your body regularly can help boost your mood and keep your body healthy. Additionally, getting enough sleep each night helps restore balance in the body and reduce stress levels.
Get physical: Engaging in physical activity can be highly beneficial for highly sensitive nervous systems by releasing endorphins, which are known to reduce anxiety levels.
Find an Outlet: Finding constructive ways to release pent-up emotion can be beneficial for highly sensitive people. Whether it’s through painting, writing, or just talking to a friend - try to find an outlet that can help you express your anxiety in healthy ways.
Create a Routine: Developing a routine can also be helpful for highly sensitive people who struggle with anxiety and overwhelm. Having a regular schedule can help you maintain balance and focus on what is most important to you.
Seek Professional Help: If your highly sensitive nervous system is still causing you distress, seeking professional help may be the best way to manage your anxiety. A therapist or mental health professional can provide strategies for dealing with high sensitivity to external stimuli in everyday life. It is important to remember that help is available, and you are not alone. With the right support, people with highly sensitive nervous systems can learn to manage their anxiety and live a fulfilling life.
By taking these steps to calm the highly sensitive nervous system, one can reduce anxiety and experience a greater sense of peace and well-being. The journey towards managing highly sensitive nervous systems can be difficult, but do not forget that you have control over your thoughts and feelings - take time for yourself, practice self-care, and take comfort in knowing that help is available.
Start your journey today towards calming your highly sensitive nervous system. You have the strength and resilience to do it! If you need help building skills to calm your highly sensitive nervous system, Paper Cranes Counseling is here for you! Schedule your free consultation today.
Shavonne James, LCSW is a Licensed Clinical Therapist and founder of Paper Cranes Counseling, a private group practice connecting wellness seekers with culturally-affirming, holistic, care. They have openings for individuals that are working through matters of identity, interpersonal relationships, and the inner child. Contact them at www.papercranescounseling.com