How to calm your nervous system and stop anxiety taking over

Have you ever felt stuck in a cycle of worry, panic or overthinking?

I bet most of you have.

Then learning how to calm your nervous system could be the tool that could be a game changer for you.

Anxiety is part of being human. Everybody on the planet worries, over thinks or panics at some point, but when it starts running the show, it’s time to take back control.

I had a chat with anxiety specialist Jennifer Roblin, my guest on Don’t Get a Therapist Yet, and she explained that anxiety isn’t your enemy, it’s your built-in alarm system designed to keep you safe.

The problem is that your body still reacts as if a tiger’s chasing you, even when it’s just a work email or social media notification. Understanding how to calm your nervous system helps you remind your body that it’s safe again.

So, how can you calm your nervous system and teach your body to switch off that false alarm?

Well, here are a few simple, science-backed ways to start easing the tension.

1. Step away from the doom scroll.
Every time you scroll through negative news on social media, your body releases stress hormones.

It doesn’t know the difference between a real threat and a story on your phone. So set limits on your screen time and remind yourself that you’re only seeing one side of the story.

Instead, fill your feed with content that uplifts you and educates you. You’ll be amazed at how quickly your mood lifts once you stop feeding your mind with fear.

(Personally, I go for animals doing something funny, or a guided meditation)

2. Go outside and use your peripheral vision.
Surrounding yourself in nature is one of the best ways to calm your nervous system.

When you look around and notice the trees, the colours of the sky, or the sounds around you, you enter “peripheral vision”. This is a natural state that tells your body it’s safe.

Try it now: focus straight ahead, wiggle your fingers by your ears, and notice how your breathing begins to slow. This simple trick can switch your body from fight or flight into a more relaxed, and balanced state.

3. Look up.
Evolution has taught us that looking down means danger.

When you look up, you send a signal to your brain that you’re safe, grounded. It’s a simple yet powerful nervous system reset you can use anywhere. Especially good if you are worrying on your walk to work, waiting in a queue or taking a short break between meetings. Just look up, take a deep breath, and remind yourself that you’re safe in this moment.

4. Reframe anxiety.
Instead of fighting your anxiety, recognise that it’s there to help.

Once you see it as a protector rather than a problem, you can start working with it, not against it.

Ask yourself: “What is my anxiety trying to tell me?” and “What do I need right now to feel safe?” These small acts of self-awareness are powerful steps in learning how to calm your nervous system.

Knowing how to calm your nervous system gives you the power to take control, think clearly, and feel more grounded without needing to overcomplicate things.

Through my podcasts, blogs, and free resources, I want to make therapy accessible for everyone. You’ll find tips, coping strategies, mindfulness tools, and real conversations with experts like Jennifer to help you manage life’s challenges and find peace in everyday moments.

Remember, anxiety doesn’t define you. You have the tools to thrive, and learning how to calm your nervous system is one of the most empowering skills you can ever develop.