‌From Panic to Calm: Simple Techniques to Regulate Your Nervous System

‌From Panic to Calm: Simple Techniques to Regulate Your Nervous System

Of late, many of us may feel anxious and unsure about the future due to changing circumstances. Those moments when stress hijacks our sense of calm are valuable opportunities to harness a powerful tool available to us all – our nervous system.
 
The nervous system is a complex network that manages many "behind-the-scenes" activities, including our mood, how we speak, and how our organs function. It is therefore often described as the body's "command centre".
 
The good news is that there are many nervous system regulation exercises that can be done anywhere, anytime. Here are three such exercises that will support you effectively anxiety arises.
 

1. Cognitive Behavioural Therapy (CBT): CBT is a well-established form of therapy that can help you identify and change unhelpful thought patterns that cause anxiety. By reframing such thoughts and using certain coping skills, you can dial down your body's "alarm" or "fight or flight" response, known as the sympathetic nervous system. Journaling is one CBT technique that can help you identify negative thought patterns and respond to them more constructively.

2. Breathing Techniques: Diaphragmatic breathing is a simple way to ground yourself during moments of anxiety. It involves inhaling slowly and deeply through your nose, filling your belly like a balloon, and then exhaling through your mouth. Another technique is the 4-7-8 breathing method, where you place your tongue behind your top front teeth and exhale. This is followed by inhaling for a count of four, holding it for a count of seven, and then forcefully exhaling through pursed lips for a count of eight.
    

3. Body scanning to promote somatic awareness: Somatic awareness is the conscious recognition of sensations within the body.  Body scanning involves focusing attention on different body parts in a systematic manner to observe the physical sensations that are present. By doing this, one can become more attuned to the body's signals and needs as this form of therapy focuses on how emotions manifest within the body. Simply begin at the toes and move your attention up to the crown of your head while allowing a few minutes for each section, all pausing briefly at each area and observing any sensations, such as discomfort, tension, or ease without judgement. Doing this regularly can support a greater sense of mental and physical wellbeing.
    

In Conclusion:

By practicing techniques that support nervous system regulation, you can take better control of those bouts of anxiety, thereby navigating more steadily through life's many moments of overwhelm. With many options at hand, it all comes down to practicing these techniques consistently. Your nervous system works tirelessly to keep you safe and your body functioning well - offer it the care it deserves.

Disclaimer: The information provided in this blog is for general information purposes only and does not constitute professional advice. Readers are advised to (i) obtain independent professional advise before making any decisions related to or arising out of this blog article (ii) carefully review their health insurance policy terms and conditions to understand their applicable coverage scope (as some benefits may or may not be applicable to you), limits, and exclusions. Sukoon Insurance PJSC does not make any representation or warranty of any kind in relation to this article/blog post including that any of the data, information, materials on this blog article are accurate, reliable, or complete. Sukoon Insurance PJSC hereby disclaims any and all responsibility or liability of any kind for any direct or indirect damages or losses of any kind caused to you in relation to or arising out of this blog article.