Lately, I’ve found myself scrolling through the news more than usual, my chest tightening with each new headline about rising tensions between Canada and the U.S. It’s hard not to feel a sense of unease when the world feels unpredictable. If you’re anything like me, you might notice this anxiety creeping into your daily life—an unsettled stomach, racing thoughts, trouble sleeping. These are all signs that our nervous systems are on high alert, reacting to the uncertainty around us.
The good news? We’re not powerless in this. By understanding how our nervous system works and learning how to regulate it, we can regain a sense of calm even when the world feels chaotic. Let’s talk about why we react the way we do and, more importantly, what we can do to soothe ourselves in times of stress.
Understanding Your Nervous System
Our nervous system is designed to keep us safe. The autonomic nervous system has two main branches: the sympathetic nervous system (our “fight or flight” response) and the parasympathetic nervous system (our “rest and digest” state). When we perceive danger—whether it's a personal threat or geopolitical uncertainty—our body shifts into fight-or-flight mode. Heart rate increases, muscles tense, and stress hormones like cortisol flood our system.
This response is helpful if we’re in immediate physical danger. But when the stressor is something abstract, like international relations or economic instability, our nervous system doesn’t know the difference. It reacts as if we’re facing an immediate physical threat, even if the danger isn’t right in front of us. That’s why we feel on edge, even when sitting safely in our homes.
Strategies to Calm Your Nervous System
1. Breathwork: The Fastest Way to Signal Safety
One of the simplest and most effective ways to shift out of fight-or-flight mode is through conscious breathing. When I feel my anxiety spike after reading an alarming news article, I turn to the 4-7-8 breathing technique:
-
Inhale through your nose for four seconds.
-
Hold the breath for seven seconds.
-
Exhale slowly through your mouth for eight seconds.
This pattern slows the heart rate and tells the nervous system that we’re safe. Even just a few rounds can make a noticeable difference in how I feel.
2. Grounding Techniques: Returning to the Present
When anxiety about the future overwhelms me, I use grounding techniques to anchor myself in the present. One of my favorites is the 5-4-3-2-1 method:
-
5 things I can see
-
4 things I can touch
-
3 things I can hear
-
2 things I can smell
-
1 thing I can taste
This simple exercise shifts my focus away from spiraling thoughts and back to the immediate, tangible world.
3. Vagus Nerve Stimulation: Activating the “Rest and Digest” State
The vagus nerve plays a crucial role in regulating our nervous system. By stimulating it, we can activate the parasympathetic response, bringing us back to a state of calm. Some easy ways to do this include:
-
Humming or singing (especially deep, resonant sounds)
-
Gargling with water
-
Splashing cold water on your face
-
Practicing deep belly breathing
I often hum my favorite songs while cooking dinner or splash cold water on my face when I feel overwhelmed—it’s incredible how quickly these small actions help me feel more centered.
4. Reducing News and Social Media Consumption
Staying informed is important, but constant exposure to distressing news can keep our nervous system in a perpetual state of alert. I’ve started setting boundaries for my news consumption—checking updates once in the morning and once in the evening, rather than refreshing my feed all day. I also follow positive news sources that highlight progress and solutions, not just problems.
5. Movement: Releasing Stagnant Stress Energy
Our bodies hold onto stress, and movement is a powerful way to release it. I’ve found that even a short walk in nature can shift my entire mood. Other great options include:
-
Stretching or yoga to release tension
-
Dancing to shake off nervous energy
-
Strength training to feel grounded
If you’ve ever felt antsy after hearing bad news, that’s your body’s way of telling you it needs to move.
6. Connection: Leaning on Community
Anxiety thrives in isolation. When I feel overwhelmed, I make a point to call a friend, hug a loved one, or even chat with a barista. Human connection helps regulate our nervous system through co-regulation—the process of calming down through social interaction. Even a brief conversation can remind us we’re not alone in our worries.
Reclaiming Your Inner Calm
While we can’t control global events, we can control how we respond to them. Learning to regulate our nervous system is a form of self-care and resilience, allowing us to show up for ourselves and our communities with greater clarity and calm.
If you’re feeling overwhelmed by the state of the world, I encourage you to try just one of these techniques today. Small shifts add up, and over time, they create a foundation of inner stability—no matter what’s happening around us.
If you need additional support in managing anxiety and regulating your nervous system, consider seeking professional help. Helps Counselling offers services to guide you in building resilience and finding inner calm.
