We are living in an age where anxiety, stress, and depression have become the most common words we hear. Everyone seems to be running, chasing, and struggling to survive. Only a few are truly living. To counter this, the only way is to have a regulated nervous system.
We are not meant to be stuck in “fight or flight” mode.
When we are in fight mode, it means our body perceives a threat and prepares to defend itself. You might feel anger, irritability, tightness in your chest, or a sudden rush of energy. Your heart rate increases, and your body becomes ready to “attack” even if there’s no real danger.
When we are in flight mode, it means our body wants to escape the perceived threat. You might feel anxious, restless, or have the urge to run away from a situation, emotionally or physically. Your thoughts may race, and your body feels on edge, like it’s constantly searching for safety.
But this doesn’t mean that your nervous system can’t be fixed. It’s not broken. It simply needs regulation and care.
Just like you recharge your phone, you can also “reset” your nervous system to restore calm, clarity, and resilience.
The best way to “reset” your nervous system isn’t a one-time trick, but consistent daily habits that create long-term balance.
Here are some gentle practices you can weave into your everyday life:
Morning habits to regulate and reset the nervous system
Table of Contents
1. Start with Stillness
How you start your morning shapes how your nervous system feels throughout the day.
Start your mornings slowly.
Instead of rushing to your phone, leave it aside for at least an hour and devote that time completely to slow, unhurried mornings — moments where you nourish and take care of your mental and physical health.
For the first hour, try things like:
- Moving gently from room to room.
- Journaling (Here are 10 ways to start a journal entry)
- Reading a page of something inspiring and uplifting.
- Meditation.
- Deep breathing.
- Yoga.
2. Movement
Movement is essential for a regulated nervous system.
You don’t need intense workouts. Just focus on moving your body.
Movement is more important for your body than the goal of losing or gaining weight.
Stretch, practice yoga, or go for a short walk to wake your body calm.
Even 15 minutes of daily movement lowers cortisol and resets your stress response.
P.S. How I made myself love working out
3. Gratitude Journaling (or Prayer of Thanks)
Right after waking up or post-meditation, write or speak 3 things you’re grateful for. Even simple things like “the warmth of my bed” or “My dog’s wagging tail.”
Gratitude shifts your nervous system from survival to safety.
P.S If you want to feel more grateful and positive in life, take my free 21-day Gratitude Challenge that so many have loved.
4. Hydration Ritual
Drink a glass of warm water first thing in the morning to support nerve function and hydration.
I love starting my day with lemon honey water, or sometimes lemon with chia seeds water.
I warm the water the night before so I can drink it easily in the morning.
Always keep your water bottle near you and refill it throughout the day.
5. Morning Light Exposure
Step outside or near a window for a few minutes to let natural sunlight hit your eyes (without sunglasses).
It helps regulate your circadian rhythm and stabilises mood and hormones throughout the day.
6. Take a shower
Always keep a good shower in the morning, whether you head out for work or stay at home.
It is instantly refreshing.
You can also follow an elaborate self-care shower once a week to feel good and reset your nervous system.
Daytime habits to reset your nervous system
7. Mindful ways
Whatever you do, do it mindfully.
The reason mindfulness helps reset and regulate our nervous system is that mindfulness makes us more aware and present when doing things, which in turn makes us want to slow down our pace and, when we slow down our pace and do things gently instead of hurriedly, we calm down, our body calms down, and we feel much relaxed in our being.
Try to do whole tasks instead of scattering your energy and doing multiple things at once.
So when you do one thing at a time, do it fully.
Here are some things you can do mindfully instead of hurriedly or just wanting to get by:
- Cooking
- Cleaning
- Washing the dishes
- Praying
- Eating
- Working
8. Creative Expression
Writing, sketching, playing music, and gardening, any form of creativity calms the nervous system by releasing emotions that might be held in the body.
9. Mindful breaks
We’ve become so accustomed to working or being in panic mode that we think it’s our normal way of being.
But no, panic and anxiety are not your true self; they are your conditioned self.
The real you is an effortless being. It does not try hard, and yet it can accomplish things.
It works and lives calmly, freely and lightly without ever feeling overburdened.
A way to do this and have a regulated nervous system is by taking mindful breaks in between tasks.
Ask yourself:
- Is my body in a slight panic mode?
- Am I moving or speaking hurriedly?
Observe yourself, and if you notice that there is a bit of anxiety, allow yourself to lighten up.
The first thing to do is to release the stiffness and anxiousness from the body.
Loosen your body, take three slow breaths and release that anxious tension.
10. Nature Exposure
Spend at least 20 minutes outdoors every day- whether it’s walking, sitting under the sun, or touching grass.
Just 20 minutes outside, sunlight on your face, barefoot on the grass, or a walk among trees- lowers stress hormones and restores balance.
I love sitting on my balcony in the morning, feeling the sunshine and breeze.
The morning sunlight soothes me, and I can’t live somewhere that lacks light, air, and greenery.
Evidence also suggests that direct contact with the ground (known as earthing) can calm the nervous system and bring it back into balance.
11. Supportive foods
Eat foods that support your nervous system, such as:
- Magnesium-rich foods: dark leafy greens, nuts
- Omega-3s: from flax seeds or fish
- Hydrating foods: fruits and plenty of water
Nourish your nerves through what you eat- your body and mind are deeply connected.
12. Movement That Calms
Choose rhythmic exercises like walking, swimming, cycling, or dancing; these soothe instead of overstimulating.
13. Use your phone less
Don’t keep your apps logged in. Instead, log out of them and only use them for a dedicated time.
This helps my mind feel calmer, and I can focus on other things better.
Whereas when I am using my phone more and constantly engaged with social media, especially Instagram, I don’t feel like reading or writing and feel distracted.
Evening Habits to regulate the nervous system
14. Slow Down with Breathwork
Practice 5–10 minutes of slow, deep breathing (like 4-7-8 or box breathing).
Sit down calmly, doing nothing and notice your breath. That’s meditation.
If thoughts come by, no need to stop them, but simply be aware.
You can listen to soothing meditation music too, and listen to every beat of the music with closed eyes and sitting in a meditation position.
15. Light Stretching or Gentle Yoga
I love evening yoga.
Even 10 minutes of light yoga and stretching releases tension stored in the muscles, and I feel my energy flowing through my body without any obstruction.
16. Soft Lighting and Music
Dim the lights and play slow instrumental or ambient music after sunset.
This signals the body that it’s time to unwind and prepares it for deeper rest.
17. Gentle Self-Holding or Weighted Blanket
Place your hands over your arms, shoulders, or chest as if hugging yourself.
This simple act helps activate the parasympathetic (rest-and-digest) system, promoting a deep sense of safety.
18. Digital Sunset
Reduce screen time at least 30–60 minutes before bed to calm your mind.
19. Sleep Ritual
Our nervous system does its deepest reset while we sleep.
Follow a consistent sleep ritual.
Dim the lights, sip calming herbal tea, and go to bed at the same time daily.
Avoid late-night caffeine.
Bonus Nervous System Soothers
20. Humming or Chanting: Vibrations stimulate the vagus nerve, which brings deep calm. Listening to and singing mantras and chanting soothes our minds and helps us be calm.
21. Self-Massage or Tapping: Simple bodywork helps release stress stored in the body.
22. Positive Self-Talk: Reassure yourself with grounding statements like, “I’m safe right now,” or “My body knows how to relax,” or “This feeling will pass.”. “I am safe in my body.”
23. Limit Multitasking: focus energy on one task at a time.
24. Connect with Loved Ones: Even short, safe emotional connections help regulate the nervous system.
25. Spend Quiet Time Alone: Silence heals overstimulation.
26. Keep a Regulation Corner- a cozy corner at home for breathing, reading, or journaling can serve as your “reset space.”
27. Cut Back on Stimulants: Too much coffee, sugar, or alcohol keeps the nervous system wired. Even too much screen time overstimulates us and makes us anxious, and like we’re not ourselves.
We feel a constant ‘meh’ that ties up to our personality.
But once you cut back on your stimulants, you realise that actually, you’re good; it was just the overconsumption that was making you feel ‘meh’.
Final thoughts
Your nervous system isn’t your enemy. It’s your gentle guide, always trying to protect you.
All it needs is your care, your attention, and your compassion.
Your nervous system thrives on rhythm, safety, and gentleness.
Think about these habits not as chores, but as daily acts of kindness toward your body and mind. With time, you’ll notice less anxiety, more calm, and greater emotional resilience.
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