What can I do to calm my stress system?

Stress starts in your body, or rather in your brain. When you amygdala danger signals, that activates your stress system. Your body then automatically switches to fight, flight, freeze, or please. Those are old survival mechanisms. Often there is no direct danger now, but you are triggered and your brain recognizes something from the past. You can't help that. What you *can* do is help your body calm down again.

Of breathing is the fastest and most direct way to your nervous system Calm down. Inhale slowly and exhale a little longer each time. This signals to your body that it is safe. Repeat this a few times and notice how your heart rate and muscle tension decrease. The great thing is that you always have this ’tool’ at hand and can use it immediately.

Also being outside helps. Going out into nature is a very effective way to help your body relax. In a natural environment, your nervous system relaxes: your breathing deepens, your heart rate slows down, and your body switches from the stress mode to the recovery phase. You don't necessarily have to do anything specific for it; even sitting on a bench in a park for twenty minutes can be very effective. It is especially nice if you can look far ahead of you, as that also relaxes your system. 

Combine being outdoors with move slowly, such as walking or cycling, can enhance this effect. Movement helps release tension and produces substances that bring calm and contentment. If exercising outdoors is not possible, exercising indoors (for example, yoga) is of course also very useful. 

Contact with others is another powerful way to regulate your stress system. A calm conversation or a hug from someone you trust stimulates the production of oxytocin: the hormone that enhances connection and safety. This also applies to contact with animals. Oxytocin lowers stress hormones, slows your heart rate, and calms your nervous system. A short, conscious hug from a human or animal is therefore not only warm and pleasant, but also a powerful tool to unwind. 

Check out our resources as well:

• Dealing with dysregulation
• Draw your breath
• Breathing space exercise
• Doodling for relaxation