01/25/2026
When your nervous system feels like it's stuck in overdrive, you need tools that work quickly and quietly - without drawing attention or needing to leave the room.
Here are 6 science-backed ways to bring yourself back to calm, even in a crowded restaurant, tense work meeting, or overwhelming family gathering:
1️⃣ Physiological sigh
Take a deep breath in through your nose, then sip in a little more air at the top. Exhale slowly through your mouth, like you're fogging up a mirror. Do this 2-3 times. It lowers cortisol fast.
2️⃣ Gentle ear pull
Hold the tops of your ears and lightly stretch them outward and down. This stimulates your vagus nerve - your body's natural brake pedal.
3️⃣ Bilateral taps (under the table)
Tap each thigh alternately, like a slow drumbeat. This activates both sides of your brain and signals safety to your nervous system. EMDR therapists use this technique for trauma processing - it works.
4️⃣ Squeeze the flesh between your thumb and pointer finger
Apply gentle pressure. Therapists do this to ground themselves when they hear devastating stories - it stops us from crying and pulls us back into our bodies.
5️⃣ Notice what's around you with your 5 senses
Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, 1 thing you taste. This anchors you in the present moment and interrupts the spiral.
6️⃣ Small movement reset
Roll your ankles under the table. Shrug your shoulders when no one's watching. Stretch your fingers. Movement completes your body's stress cycle.
These aren't distractions. They're nervous system regulation tools that give you back control - no matter where you are or who's watching.
Follow Liza Samuel , LCSW for trauma-informed tools to help you feel calmer, more grounded, and more like yourself.
I believe in you. 🤍
