Daily Habits That Teach Your Nervous System It’s Safe to Heal
When someone tells me they’re overwhelmed, anxious, or stuck in a stress spiral, my mind immediately jumps to all the simple tools that can help shift their body out of survival mode.
But if I’m the one feeling that way?
My brain suddenly forgets everything.
Sound familiar?
It’s especially true when we’re under stress. That’s because when your nervous system feels unsafe, it’s incredibly hard to think clearly—even if you “know better.”
Recently, a friend (who also teaches nervous system regulation) told me she’d been going through a rough patch and suddenly felt like all of her tools had vanished from her brain.
That’s why I’m a huge believer in creating a menu of small, calming habits—before you’re in the thick of it.
Because in the moment?
You don’t need to make a decision.
You just need to choose one thing from your list and go.
What Are Nervous System-Safe Habits?
These are tiny, daily actions that tell your body:
“You’re safe. You’re supported. We’re okay.”
They don’t require a major schedule overhaul or a full lifestyle change.
They’re small enough to fit into the busiest of days, yet powerful enough to move you through your nervous system states and create lasting change over time.
I like to break these up into two categories:
Bottom-Up (start with the body) and Top-Down (start with the brain).
Bottom-Up Tools (Start with the body)
Bottom-up means you’re sending signals of safety from your body up to your brain. They involved movement, breath, or engaging your senses. These are especially powerful if you feel antsy, disconnected, or zoned out:
Breathwork: Try 4-4-8 breathing (inhale for 4, hold for 4, exhale for 8)
Go for a walk—especially outside in nature
Stretch, dance, or shake
Hum, sing, or rock gently back and forth
Put an ice pack on the back of your neck
Do the Butterfly Hug: Cross your arms over your chest and gently rub your arms from shoulder to elbow
Lay on the ground or stand barefoot outside to ground yourself
These are the tools I turn to first when my nervous system feels activated, because they work even when my brain is foggy or overwhelmed.
Top-Down Tools (Start with the brain)
Top down means you’re focusing on your thoughts first. It’s often our thoughts that can trigger our stress response, so having tools in place to work through those thoughts can be powerful. These work best when you’re in a place to reflect or redirect your thoughts and attention:
Journal what you’re feeling (or brain dump all your thoughts)
Call a safe person and talk it out
Write down 5 things you’re grateful for
Use affirmations like “I’m safe,” “I can handle this,” or “I am allowed to rest.”
Cancel or reschedule something that’s draining you
Ask for help—yes, really
Re-read an old note or message that reminds you of your strength
The key is to find what resonates most with you. Everyone’s nervous system is different—so your menu should reflect what actually brings you calm.
How to Build Your Nervous System Safety Menu
Choose a few tools from each category.
Keep them in a note on your phone, write them on post-its, or create a cute little PDF if you’re the creative type.
The goal isn’t to do them all.
The goal is to have a go-to menu when life feels hard and you don’t know where to start.
Start small. Choose one thing per day. Let your nervous system slowly learn that life isn’t just about surviving—it’s safe to heal, too.
And here’s the best part:
These are the exact kinds of tools we build into your daily routine inside Regulate + Thrive, my 3-week group course designed to help you rewire your nervous system with safety, consistency, and self-care.
Inside the course, we don’t just talk about what to do when you’re dysregulated—we work on creating a foundation that helps you avoid getting stuck there in the first place.
Enrollment is open right now, and we kick off in just a few days.
If you’ve been feeling overwhelmed, stuck, or ready for real change—you don’t have to do it alone.
Click here to join us inside Regulate + Thrive → [Insert your link]
Your nervous system is ready for a new story—and I’d love to help you write it.
