When overwhelm hits, many of us try to reason with ourselves: “Calm down. It’s not that bad. Just think positively.” But often, that doesn’t work — and there’s a good reason why.
In moments of high stress, the prefrontal cortex (the part of the brain responsible for rational thinking, planning, and decision-making) goes offline. Instead, the limbic system (the emotional brain) and the autonomic nervous system take over. This is your body’s survival wiring — it reacts first, thinks later.
That means you can’t simply “think” your way through overwhelm. First, you need to regulate the emotional brain and body. This is where bottom-up strategies like breathwork, grounding, and movement come in. They send signals of safety to your nervous system, calming the limbic system and rebalancing the body.
Only once your system begins to settle, the prefrontal cortex comes back online — and then you can think clearly, problem-solve, and make sense of the situation.
In short:
- Bottom-up: calm the body and emotional brain first.
Top Tips for Regulating the Nervous System:
When life feels too much—too loud, too fast, or too demanding—your nervous system can slip into overwhelm. You might notice racing thoughts, a pounding heart, shallow breathing, or even a frozen, shut-down feeling.
This isn’t weakness. It’s biology. Your autonomic nervous system (ANS) is designed to keep you safe by constantly scanning for signs of threat or safety (Fight/Flight). Sometimes it gets stuck in stress mode, but with the right tools you can guide it back to balance.
Practical Ways to Regulate
1. Use Your Breath as a Remote Control
Breath directly influences the vagus nerve, which calms the body.
- Box breathing: Inhale 4, hold 4, exhale 4, hold 4.
- Extended exhale: Inhale gently for 4, exhale slowly for 6–8.
Slowing your breath signals to the brain: I’m safe.
2. Ground Through the Senses
Overwhelm pulls you into future worries or past stress. Grounding brings you back to the present. Try the 5-4-3-2-1 method:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
This shifts focus from racing thoughts to embodied presence.
3. Move Stuck Stress Energy
The stress response pumps adrenaline into your system. Movement helps release it.
- Gentle shaking (arms, legs, torso)
- Try a shaking meditation
- Stretching or yoga
- Walking, especially in nature
Even 2–5 minutes of movement can reset your system.
4. Offer Yourself Co-Regulation
We’re wired for connection. Nervous systems “talk” to each other, which is why being with a calm, supportive person or pet helps and that includes a counsellor. If you’re alone:
- Place one hand on your heart and one on your belly
- Wrap yourself in a blanket (mimics deep pressure, a calming signal)
- Play calming music or hum softly (activates the vagus nerve)
5. Set Boundaries with Overload
Overwhelm often comes from too much input—noise, notifications, demands. Protect your nervous system by:
- Turning off alerts
- Taking intentional breaks from screens
- Saying no when your body says “enough”
Prevention is regulation too.
Why This Works
Your nervous system doesn’t respond to logic alone—it responds to felt safety. When you slow your breath, ground your senses, move your body, or connect with others, you’re sending powerful biological messages: It’s safe to settle. Over time, these practices strengthen your resilience, so it’s easier to return to calm even in stressful moments.
Final Thought
Overwhelm isn’t something to power through—it’s a signal from your body asking for care. By practicing nervous system regulation, you’re not just calming down in the moment; you’re rewiring your system for greater balance, resilience, and peace.
Ashtead & Leatherhead Counselling
Ashtead & Leatherhead Counselling 