Feeling overwhelmed, anxious, or disconnected? Try one (or a few) of these nervous system-friendly practices to help your body feel safe, grounded, and supported.
Why I Created This Menu
When I first learned about nervous system regulation, I was fascinated—but I kept forgetting to actually do any of the practices. I’d get to the end of the day feeling anxious or overstimulated and then feel frustrated with myself for not using the tools I knew could help.
So, I created this daily "menu" as a gentle reminder: small things matter. You don’t need a perfect morning routine or an hour of meditation. You just need moments. This list is a collection of simple, body-based practices you can return to again and again—especially in midlife, when everything can feel just a little more intense.
How to Use This Menu
This is not a to-do list. It’s a collection of gentle options you can reach for throughout your day. Some take 30 seconds. Others, a few minutes. All of them help you reconnect with yourself and create a sense of calm from the inside out.
Morning Starters (Choose 1–2 to ease into your day)
- 5 deep breaths with long exhales (inhale for 4, exhale for 6)
- Stretch your arms overhead and slowly roll your shoulders
- Drink a glass of water and feel the temperature as you swallow
- Step outside and notice 3 things in nature—clouds, birdsong, a breeze
- Place your hand over your heart and say: “I’m safe. I’m here.”
Midday Grounders (For when your mind is spinning)
- Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
- Chew slowly while eating—really feel the texture and flavor
- Rub lotion into your hands (or simply rub your hands together) and focus on the sensations
- Rock gently back and forth in a chair or on your feet
- Hum a tune (humming stimulates your vagus nerve, your body's calm switch)
Evening Soothers (To help your body power down)
- Legs up the wall pose (my favourite) or rest with feet elevated
- Wrap yourself in a cozy blanket or weighted throw
- Gargle or splash cold water on your face to calm your system
- Turn off overhead lights and use soft lamps or candles
- Journal a few thoughts or write one thing you’re grateful for
Bonus: Co-Regulation Ideas
Sometimes our nervous systems need connection to feel safe. Here are some regulation ideas for those times.
- Cuddle with your pet or partner
- Call or voice message a friend—even just to say hi
- Watch a comforting show you’ve seen before
- Ask for a hug or give one
- Read aloud to someone or let them read to you
✨ Pro Tip: Think “Micro-Moments”
You don’t need an hour to heal. You just need a moment to remind your body: You are safe. You are supported. You can exhale now.
Pick one item from the menu in the morning, one midday, and one before bed—or simply check in and choose what your body is craving.
💡 Related Posts You Might Like:
- What Does It Mean to Regulate Your Nervous System?
- Is It Hormones, Stress, or Trauma? A Midlife Mental Health Checklist
❓ Frequently Asked
Can I really regulate my nervous system in just a few minutes?
Yes. The key is consistency, not intensity. Even short practices—done regularly—can help retrain your nervous system and build emotional resilience.
What if I forget?
(Yes, I'm talking to myself here!) That’s okay. This isn’t about perfection. You can screenshot this post, print the menu, or even write your favorite 3 on a sticky note. The more you practice, the more natural it becomes.
I'd love to know in the comments which practices you're looking forward to working with.
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