Whether it’s a job change, a shift in your finances, family drama—or the world evolving in unexpected ways—anxiety and stress are natural reactions to unpredictability. These emotions affect our nervous system, which plays a vital role in how we respond to change.
Much like the stock market (which has been jumpy lately), our bodies crave stability. They interpret change as a potential threat. So, whether you’re running a small business and wondering how tariffs could impact your future, or you work for a nonprofit that’s recently lost funding, you may be physically feeling the effects of change.
To understand how to soothe an anxious nervous system, we consulted neuroscience experts to school us on how our nervous system reacts to change—and what we can actually do about it.
Let’s start here: The autonomic nervous system (ANS) controls many of the body’s functions, including heart rate, digestion and the stress response. Within the ANS, two key branches govern our reactions to change:
Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, the SNS becomes activated when faced with a perceived threat (or anything that screams “change!”). This system releases stress hormones like adrenaline and cortisol and prepares the body for action.
Parasympathetic Nervous System (PNS): In contrast, the PNS is responsible for “rest and digest” functions. It promotes relaxation, recovery and homeostasis (balance) in the body. When the PNS is engaged, the body can return to a more relaxed, calm state.
The key to reducing anxiety is to engage the parasympathetic system, helping the body return to a more balanced, calm state. Here are a few ways to start:
1. Deep Breathing
One of the most effective ways to activate the PNS is through deep, diaphragmatic breathing. This signals to the brain that the body is safe and can relax, counteracting the fight-or-flight response.
How to do it:
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- Sit or lie down in a comfortable position.
- Inhale slowly through your nose for a count of four, allowing your belly to rise as you fill your lungs with air.
- Hold your breath for a count of four, then exhale slowly through your mouth for a count of six, allowing your body to relax with each breath.
- Repeat this cycle for several minutes.
The slow, rhythmic nature of deep breathing helps to lower cortisol levels, reduce anxiety and engage the vagus nerve, which plays a key role in activating the parasympathetic nervous system.
2. Mindfulness Meditation
Mindfulness meditation is a powerful tool for calming the nervous system and increasing resilience to stress. This trains the mind to focus on the present moment, which can help reduce anxiety about an uncertain future. Mindfulness can serve as a useful anchor to help you find balance in the moment, regardless of circumstances.
How to practice mindfulness:
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- Find a quiet place where you can sit comfortably.
- Close your eyes and take a few deep breaths to center yourself.
- Bring your awareness to your breath, noticing the sensation of the air entering and leaving your body.
- When thoughts arise (as they inevitably will), simply acknowledge them without judgment and gently return your focus to your breath.
- Start with just five minutes and gradually increase the duration as you become more comfortable.
- Mindfulness meditation helps lower activation in the amygdala, the brain’s “fear center,” and increases activation in areas associated with emotional regulation and
- calmness, like your prefrontal cortex.
3. Grounding Techniques
When anxiety arises, it’s easy to become disconnected from the present moment. Grounding techniques can help you reconnect with your body and the environment around you.
How to do it:
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- Sit or stand comfortably and focus on your five senses.
- Notice five things you can see around you.
- Notice four things you can feel (such as the texture of your clothes, the ground beneath your feet or the temperature of the air).
- Notice three things you can hear (such as birds chirping, a car passing or your own breathing).
- Notice two things you can smell (or recall scents if you’re indoors).
- Notice one thing you can taste (or focus on the taste in your mouth).
- These techniques help to divert your mind away from anxious thoughts and bring you back to the present moment.
4. Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing each muscle group in your body. This process helps release physical tension and promotes a state of relaxation in the nervous system.
How to do it:
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- Sit or lie down in a comfortable position.
- Focus on your feet and tense the muscles in your feet for 5-10 seconds, then release and relax them.
- Move up through the body, tensing and relaxing each muscle group.
- Take deep breaths as you go through the process, noticing the sense of relaxation that follows the release of tension.
- This technique helps disrupt the physical tension that often accompanies anxiety, fostering a greater sense of calm.
How Firespring Can Help
We may not be neuroscientists, but we’ve spent 30+ years helping businesses and nonprofits ride the waves of economic uncertainty. Tap our experts in print, web development and marketing to help forge the right path forward for your business or brand. We’ll listen and recommend the best plan of action to grow your brand and audience, whatever the circumstances.
Take a deep breath. Then give us a call at 888-388-5778 or fill out this form.