Regulate Nervous System: Simple Nervous System Reset Practices for Stress, Anxiety, and Burnout

When stress, anxiety or burnout build over time, the nervous system rarely gets a chance to reset. Many people try to rest, think positively or push through, yet their body remains tense, alert or depleted.

In my work as a Somatic Therapist, Sound Therapist and Integrative Dietitian in Melbourne, I see this daily. Regulation is not about doing more. It is about supporting the nervous system to return to balance through simple, consistent signals of safety.

The nervous system does not reset through force.
It resets through experience.

Why Nervous System Regulation Matters

Your nervous system shapes how you experience stress, emotions, focus, sleep and energy.

When it is overloaded, you may notice:

• Constant tension or restlessness
• Feeling wired yet exhausted
• Difficulty switching off
• Emotional reactivity or numbness
• Digestive discomfort
• Poor sleep
• Brain fog or low motivation

These are signs that the system is spending too much time in activation and not enough time in recovery.

Regulation restores flexibility. This allows the body to respond to life without staying stuck in stress.

What Regulating the Nervous System Actually Means

Nervous system regulation does not mean being calm all the time.

It means having the ability to move between activation and rest smoothly.

A regulated nervous system can:

• Mobilise when needed
• Settle when the demand passes
• Recover efficiently
• Maintain energy and clarity

Somatic approaches work because they communicate directly with the nervous system rather than trying to override it.

Simple Nervous System Reset Practices You Can Use Daily

These practices are gentle, accessible and effective when used consistently. They are not techniques to master, but experiences that support regulation.

1. Orientation to Safety

Take a moment to slowly look around the room. Notice colours, shapes and points of stability. Let your eyes land on something neutral or pleasant.

This signals safety to the nervous system and supports settling.

Use this when you feel anxious, overwhelmed or disconnected.

2. Grounded Breathing

Place one hand on your chest and one on your lower ribs or belly. Allow the breath to deepen without forcing.

Slower and longer exhalation supports parasympathetic regulation and helps reduce internal tension.

A few minutes is enough to shift state.

3. Gentle Movement

Small movements such as rolling the shoulders, swaying, stretching or standing and shifting weight can support nervous system organisation.

Movement helps discharge accumulated stress and restores circulation and awareness.

This is especially supportive during long periods of sitting or mental load.

4. Sensory Regulation

Notice what soothes your senses. This may include:

• Soft lighting
• Reduced noise
• Warmth
• Comfortable textures
• Natural light or greenery

Reducing sensory input gives the nervous system space to recover.

5. Sound Based Regulation

Sound can support nervous system settling without requiring mental effort.

Gentle sound, rhythm or vibration can help regulate breath, heart rate and emotional state. This is why sound therapy is so effective for stress and burnout.

Listening with awareness rather than distraction allows the body to respond.

Regulating Stress Anxiety and Burnout Over Time

Short resets help in the moment. Sustainable regulation comes from repetition and pacing.

Burnout often develops when recovery is consistently postponed.

Supporting your nervous system daily helps prevent stress from accumulating and improves resilience over time.

The Role of Nutrition in Nervous System Regulation

As an Integrative Dietitian, I always consider biological contributors to nervous system stress.

Common factors include:

• Irregular eating patterns
• Blood sugar instability
• Inadequate protein intake
• Mineral depletion
• High stimulant use
• Chronic stress demands

Nutritional stability supports nervous system resilience and makes regulation practices more effective.

When Self Regulation Is Not Enough

There are times when stress, anxiety or burnout overwhelm the nervous system’s capacity to self regulate.

This is where somatic therapy becomes valuable.

Somatic therapy provides guided support to help the nervous system settle, reorganise and build capacity safely.

Nervous System Support in Melbourne

If you are seeking nervous system support in Melbourne that integrates body based therapy, sound therapy and nutritional foundations, somatic therapy offers a grounded and effective pathway.

Regulation is not about fixing yourself.
It is about supporting your system to return to its natural rhythm.

Ready to Go Deeper

If stress, anxiety or burnout feel persistent and you would like personalised support to regulate your nervous system, I invite you to book a somatic therapy session.

Book your somatic therapy session here

Sending love,
Anca Vereen

Somatic Therapist, Sound Therapist, Integrative Dietitian