Feeling constantly on edge or like you’re stuck in “high alert” mode? You may not be alone. Many Americans find themselves dealing with an overactive sympathetic nervous system, the body’s built-in “fight or flight” response, which can leave them feeling anxious, tense, and downright exhausted.
The good news is that there are practical, research-backed strategies to help us tap the brakes and restore a sense of calm.
What is the Sympathetic Nervous System
The sympathetic nervous system (SNS) is part of your autonomic nervous system, which regulates involuntary bodily functions like heart rate, breathing, and digestion.
When you perceive a threat, whether it’s a real emergency or just a stressful email, your SNS kicks in, releasing adrenaline and cortisol to prepare your body for action. Heart rate and blood pressure spike, breathing quickens, and your senses sharpen.
This response is great if you need to jump out of the way of an oncoming car, but if it stays switched on, it can take a toll on your health, increasing your risk for cardiovascular issues, anxiety, and chronic inflammation.
Why Calming the SNS Matters
When your SNS is overactive, your body is like a car with the gas pedal stuck down. Over time, this wears out your “brakes”, ie, the parasympathetic nervous system (PNS), which is responsible for relaxation and recovery.
Chronic stress keeps your body revved up, making it harder to unwind, sleep, or even think clearly. Learning to regulate your stress response is about protecting your long-term health.
Strategies to Calm an Overactive Sympathetic Nervous System
Here’s how you can “take a breather” and shift your body back into balance:
1. Deep Breathing and Breathwork
Slow, deep abdominal breathing is one of the fastest ways to signal your body that it’s safe to relax. When you breathe deeply through your nose and elongate your exhale, you activate the PNS, helping to slow your heart rate and calm your mind.
Try the “physiological sigh”. Take two quick inhales through your nose, followed by a long, slow exhale through your mouth. Repeat a few times and notice how your body starts to mellow out.
2. Mindfulness and Meditation
Practicing mindfulness, ie, paying attention to the present moment without judgment, can help you notice when your body is getting revved up and bring you back to a state of calm.
Mindfulness-based stress reduction (MBSR) has been shown to lower stress levels and regulate nervous system responses. Even just a few minutes of guided meditation or mindful breathing each day can help you keep your cool when life gets hectic.
3. Physical Activity
Exercise is a powerful way to burn off excess adrenaline and reset your stress response. Activities like walking, jogging, yoga, or tai chi combine movement with breathwork, helping to release tension and promote relaxation.
You don’t have to run a marathon. Just moving your body regularly can help you find your center and boost your resilience to stress.
4. Cold Exposure Therapy
Brief exposure to cold (like a cold shower or splash of cold water on your face) can help train your SNS to be less reactive over time.
Start small, like ending your shower with 10 seconds of cold water, and gradually build up. It’s a bit uncomfortable at first, but over time, it can help you “raise the threshold” for what triggers your stress response, making it easier to stay calm under pressure.
5. Body-Based Therapies
Practices such as yoga, tai chi, and qigong combine gentle movement with mindful breathing, helping to release stored tension and promote a sense of safety in your body. These activities are especially helpful if you tend to hold stress physically, like in your shoulders or jaw.
6. Acceptance and Self-Compassion
Sometimes, fighting your stress can make it worse. Practicing acceptance and acknowledging your feelings without judgment can reduce the intensity of your stress response.
Self-compassion practices, like speaking kindly to yourself or journaling about what you’re grateful for, can also help you take the edge off and find peace of mind.
7. Professional Support
If chronic stress or anxiety is getting in the way of your daily life, consider reaching out to a mental health professional. Therapies like cognitive-behavioral therapy (CBT) and mindfulness-based cognitive therapy (MBCT) have strong evidence for helping people manage anxiety and regulate their nervous systems.
Neurofeedback and specialized listening therapies, like the Safe and Sound Protocol, may also help some individuals retrain their stress response.
Everyday Tips for Keeping Your Cool
- Breathe through your nose: Mouth breathing can trigger your SNS; nose breathing helps activate the PNS.
- Count to ten: Giving yourself a moment before reacting can help you keep a level head.
- Take a breather: Step outside, stretch, or just pause for a moment when you feel stress rising.
- Find your happy place: Visualizing a peaceful scene can help you regain your composure.
- Stay cool: Remind yourself that it’s okay to take things one step at a time.
Learning to regulate your stress response takes practice and patience. But with the right tools and a little self-compassion, you can find your way back to calm, even when life feels like a whirlwind.
If you’re interested in exploring holistic approaches to health and wellness, or even thinking about pursuing a career helping others manage stress and live healthier lives, you might like to consider enrolling in one of the many available MSN to FNP programs online. Investing in your own well-being is the first step toward helping others do the same.
Remember: You have the power to take the edge off and find your peace of mind: one breath, one step, and one day at a time.