Feeling Frazzled? How to Gently Reset Your Nervous System

techkai

September 24th, 2025

It’s that time of summer when we scroll through our phones only to see the rest of the world to see lots of people vacationing, wherever they are. And I don’t know about you, but this summer especially has felt endless. Never-ending hot days where I’ve had to stay home, to work on my self-care, to be low in spoons. All of that leaves me with a strange kind of exhaustion.

It’s not just physical tiredness; it’s a deeper, jangly feeling. A social hangover mixed with the looming pressure of September. If you’re feeling it too, what you’re likely experiencing is a frazzled nervous system that’s been stuck in ‘on’ mode for a bit too long. I find that doubly so because on a scale of ‘always on’ extrovert to ‘omg, I wanna go live in a cave’ hermit, I’m definitely picking out the cozy sleeping bag and idly watching for places to hide.

And whether you’re an extrovert or a hermit, it’s natural to find yourself wondering, in all that’s going on, why you feel so…. on edge. That’s your nervous system, and that’s a sign to maybe, slow down.

What’s a ‘Frazzled’ Nervous System, Anyway?

Think of your nervous system as having two main settings. You have the ‘fight-or-flight’ mode (your sympathetic nervous system), which is like the accelerator pedal. It gets you ready for action, pumping out adrenaline and cortisol. It’s brilliant for deadlines, emergencies, and even exciting social events.

Then you have the ‘rest-and-digest’ mode (your parasympathetic nervous system), which is the brake. This is what allows you to feel calm, relaxed, and safe.

A ‘frazzled’ state is what happens when we’ve had our foot on the accelerator for weeks on end, and we’ve forgotten where the brake is. Our body is still buzzing with a low level of stress hormones, even when we’re just trying to watch TV. The goal isn’t to get rid of the accelerator – we need it! – but to gently reacquaint ourselves with the brake. And for some of us, our brake is faulty anyway. Too much cortisol, for too long, can have serious health implications, both physical and mental.

Simple Ways to Find Your ‘Off’ Switch

Resetting doesn’t mean booking a week-long silent retreat (though if you can, amazing!). It means sprinkling tiny, intentional moments of calm throughout your day. It’s about looking for ‘glimmers’ (those small, fleeting moments of joy or safety that are the opposite of triggers), and practicing being in the moment.

Practice the Physiological Sigh: This is my absolute go-to, and you can do it anywhere. Breathe in fully through your nose, and then, when you think you’re full, take another little sharp sniff of air in at the top. Then, let it all out with a long, slow, audible sigh through your mouth. That long exhale is a direct signal to your brain to hit the brakes. Two or three of these can work wonders.
Use Your Hands: When my mind is racing, I find it incredibly grounding to focus on the physical sensation of touch. Pick up your tea mug and just notice the warmth and texture. Run your hand over a soft blanket or the worn-out arm of your favourite chair. This simple sensory act pulls your awareness out of your anxious thoughts and into the present moment.
Soften Your Gaze: We spend so much time staring intently at screens, which tells our brain to be on high alert. Take 30 seconds to look away from your screen and consciously soften your eyes. Relax your focus and become aware of your peripheral vision – the blurry shapes at the edges of your sight. This ‘wide-angle lens’ view tells your nervous system that you’re safe. And, for those of you, like me, that work with screens a lot, softening your gaze every hour or so gives your eyes a break and may prevent eyestrain or headaches.
A Five-Minute Soundscape: You don’t need a calming app for this. Just sit quietly for a few minutes and listen. Don’t label or judge the sounds, just notice them. If you do want an app, I recommend Headspace, Endel, or some channels on YouTube that offer ‘soundbaths’.

These aren’t more things for your to-do list. They are tiny moments of un-doing. Little pauses that, over time, can help that frayed wire feeling smooth out, leaving you feeling more grounded and ready for the shift into autumn.

techkai

D Kai Wilson-Viola is an author, activist and lifelong learner. She believes in open, honest communication and holistic wellness that looks not only at how fit you are, but how fit your mind and emotions are in with it. A survivor with CPTSD and anxiety, Kai offers help and her shoulder to anyone that needs it.

When not managing blogs or coding, Kai can be found training at LudoSport, writing books of her own, editing for others, formatting and playing computer games. She has two cats and has been in a long term relationship for over 20 years.