Especially When Routines Stress You Out

Some people thrive on structure. Repetition calms them. Predictable rituals keep them steady.
And then there are people like me — maybe like you.

If A happens, B might work once or twice, and then the effect fades. My body rejects monotony. I’ve had to find new routes, not because I’m inventive, but because the “classic methods” didn’t work for me.

I often had to find new ways forward. Not because I’m particularly innovative, but because the “proven classic methods” simply didn’t work for me.
When my nervous system was in alarm mode and wanted to fight, yelling didn’t help, punching a pillow didn’t help. Sometimes the only thing that worked was lying on the ground, breathing, waiting for my pulse to settle. Literally grounding myself.

Change is my normal state. Transformation is my daily companion. Some days I’m a different person from one morning to the next.
That’s exactly why I need tools that can grow and shift with me.

If this sounds familiar, keep reading. You won’t find one-size-fits-all solutions here. You’ll find three real, practical ways to calm your nervous system — depending on how you feel in the moment.

Why Your Nervous System Freaks Out (and Why That’s Normal)

Many people don’t know how to care for themselves, yet we all need to — regardless of relationships or life situations. You are a whole person, and you deserve proper care.

After decades of observation and experience in therapeutic work, I’ve learned that every person needs something different when their nervous system is overstimulated or overwhelmed.

This not only has to do with the four typical stress responses (fight, flight, freeze, fawn), but also with your personal history, your constitution, your needs, and simply what happened that day.

Your response depends on:

• your history

• your constitution

• your needs

• your stress load today

• and your unique stress response pattern (fight, flight, freeze, fawn)

All of that shapes who you are in this moment — and what you need right now and only you can sense what you need in the moment, through body awareness and honest observation.

Below you’ll find the F-A-S-T Framework to help you understand your state and choose what supports you best.

Common Signs of an Overactivated Nervous System

Your system tries to protect you, not harm you. But it often can’t tell the difference between daily stress and real danger.

Physical symptoms can include:

• heart pounding

• headaches

• nausea or dizziness

• difficulty focusing

• shortness of breath or chest tightness

• digestive issues

• trembling or tingling

• restlessness, racing thoughts

If this feels familiar, you don’t need control — you need connection.

The F-A-S-T Framework for Nervous System Regulation

A simple method you can use anytime your system goes into alarm mode:

F – Feel / Find Out

Notice your physical and emotional state without judging it.

A – Action

Choose an action that fits the moment: movement, stillness, writing, breathing.

S – Safety

Step out of the usual rhythm. Create a small space where you can feel without pressure.

T – Time Out

Give yourself time afterward. The shift often appears after the practice, not during it.

The 3 Best Practices to Calm Your Nervous System

Exercise 1: Hand on Heart (A Quick Grounding Reset)

In a stressful moment:

• Pause.

• Sit or stand still.

• Place one hand where it feels comforting: heart, belly, forehead, neck.

• Breathe naturally.

• Ask: What do I really need right now?

Wait and listen.
This works because it’s honest, not dramatic.

Exercise 2: Shaking for Stress Release

(Ideal when you’re stuck in your head)

If you feel tense, pressured, or like you want to run:

• Stand with soft knees.

• Start lightly bouncing.

• Let the movement flow through your body — knees, pelvis, shoulders, head.

• Stay with it for about 5 minutes.

Shaking is not losing control.
It’s a form of regulation that brings your system back to a balanced state.

Exercise 3: Writing to Release Mental Pressure

When your thoughts feel heavy or crowded:

Use pen and paper, not a phone.

Write:

• three things on your mind

• three things you’re grateful for

• three things you’re curious about

• your intention for today

• what you want to let go of

You don’t need to write well — just honestly.

What Doesn’t Regulate Your Nervous System

(Even If It Feels Good for a Moment)

• scrolling on screens

• suppressing emotions

• social media loops

• eating without hunger

• overperforming

You don’t have to be productive.
You’re allowed to simply exist. 

Find Your Own Regulation Rhythm

You don’t need a strict morning routine or a fixed protocol.
What you need is a connection to yourself.

Try these three practices one at a time. Follow your intuition. Let your body guide you. Some days one exercise fits, another day you may invent your own version.

If you want to explore more, you’ll find podcasts, retreats, and courses on my site. Take your time and look around.

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I write for people who want to feel themselves again, understand their nervous system, and build a bridge between daily life and inner life.

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