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When Your Nervous System Is Activated And How To Help It Settle

Valerie Vazquez, Licensed Massage Therapist, Reconnect Massage Therapy, downtown Fort Worth. September 1, 2026.

Over the past two months, we’ve explored how your body communicates with you and why it may hold onto tension during times of stress.

This month, let’s take that understanding one step further: learning to recognize when your nervous system is activated and discovering simple ways to help it settle.

Sometimes activation is obvious. Your heart may be racing, your breathing may become shallow, or you may feel anxious or overwhelmed.

Other times, it’s much more subtle.

You might find yourself rushing through everything, clenching your jaw, feeling unusually irritable, or having trouble turning your thoughts off at the end of the day.

These can all be signs that your nervous system may be having a hard time shifting out of a heightened state.

What Does Nervous System Activation Feel Like?

Your nervous system is designed to respond when something feels stressful, demanding, or uncertain. This response helps you stay alert and ready to respond when you need to.

The challenge is that your body doesn’t always shift out of that state as quickly as we’d like, even after the stressful moment has passed.

You may continue to feel “on” even when you’re finally home, sitting on the couch, or getting ready for bed.

You might notice:

• Tension in your shoulders, neck, or jaw
• Holding your breath, faster or slower breathing
• Restlessness or difficulty slowing down
• Racing thoughts
• Feeling easily overwhelmed or irritable
• Difficulty settling down or falling asleep

None of these responses mean that something is wrong with you. They’re common ways your body can respond to stress.

The more familiar you become with your own signs of activation, the sooner you may recognize when you need a moment to slow down.

Helping Your Nervous System Settle

Once you notice that you’re activated, you don’t necessarily need to make the feeling disappear.

Instead, you can give your body simple cues that it’s okay to begin settling.

Try:

• Slowing your breathing and making your exhale slightly longer than your inhale
• Feeling your feet on the floor and noticing the support underneath you
• Softening your shoulders and unclenching your jaw
• Stepping away from whatever you’re doing for a moment, if you can

These small actions create opportunities for your body to shift gears. And like any practice, it doesn’t have to be perfect to be helpful.

A Simple Practice This Month

The next time you notice yourself feeling tense, rushed, restless, or overwhelmed, pause before moving on to the next thing.

Take one slow breath.

Notice your feet on the floor.

Relax your jaw and let your shoulders drop.

Then ask yourself:

• What am I noticing right now?
• Do I feel like I’m “on,” or am I having trouble slowing down?
• What would help me feel a little more settled?

Maybe you need a few quiet minutes.

Maybe you need to step outside, stretch, move your body, or simply take a few slower breaths.

You don’t have to figure everything out in that moment.

The practice is simply learning to recognize the signs and giving yourself an opportunity to respond.

A Thought to Carry With You

You don’t have to wait until you’re completely overwhelmed to give yourself a moment to pause.

Learning to recognize the early signs of activation can help you respond with more awareness and support—before your body has to turn up the volume.

Until next month, notice the moments when you feel yourself speeding up, and see what happens when you give yourself permission to slow down.

Warmly,
Valerie

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