6 Nervous System Resets for When You’re Stressed, Tired, or Burnt Out
Adulting Is a Full-Time Job
...on top of your actual full-time job.
Throw in dating drama, burnout, a multi-page to-do list— your nervous system doesn’t stand a chance.
If you’ve ever felt:
Chronically on edge (even when “nothing’s wrong”)
Completely drained after a day out
Stuck in spirals of overthinking or doomscrolling
...you’re probably overdue for a nervous system reset.
What Is a Nervous System Reset?
Your nervous system is constantly searching for safety—whether you're in real danger or just got left on read or were scolded at work. When your nervous system gets overwhelmed, it can shift into:
Fight or flight: Anxious, snappy, hyper-alert
Freeze or fawn: Numb, avoidant, people-pleasing
Shutdown: Exhausted, flat, dissociated, disconnected
A nervous system reset helps signal to your body:
“We’re safe now.”
It’s like hitting refresh—so you can respond to life instead of reacting from stress.
6 Nervous System Resets You Can Try
1. Drop Your Shoulders + Lengthen Your Exhale
Unclench your jaw. Breathe in through your nose—and exhale twice as long. It calms your vagus nerve (yes, it’s real).
Use during Zoom fatigue, spirals, or subway delays.
2. Name 5 Things You Can See, Touch, or Hear
Grounding brings you back to the present. Try:
“Green pen. Warm mug. Fan noise. Blanket on my lap. My phone screen.”
3. Put Your Legs Up a Wall
This isn’t just yoga—it works. It activates your parasympathetic nervous system (aka rest + digest).
10 minutes, dim lights, no notifications.
4. Try the Cold Water Trick
Splash your face, use your cryo-sticks or hold an ice cube to your wrist. This triggers your “dive” reflex and slows your heart rate.
It’s exactly what is needed for post-stress recovery or grounding after a cry (helps bring you back to normal programming).
5. Go on an Aimless Walk (No Destination Required)
Let your arms swing, your brain wander, and your podcast play.
6. Try the “Sigh of Relief” Reset
Breathe in through your nose, sigh it out (loudly). Repeat.
Your body doesn’t care if the sigh is real—just that it feels like release and triggers your parasympathetic nervous system to give you a minute.
Why Nervous System Resets Matter
When your nervous system is stuck in overdrive, everything feels harder—making decisions, connecting with people, replying to texts/emails.
But when your body feels safe, your brain can think clearly and your emotions can move through instead of staying stuck.
How Therapy Can Help You Regulate
At Gluck Psychology Collective, we help Gen Z and Millennial New Yorkers navigating:
Burnout & anxiety
Trauma & major life events
Relationship stress & people-pleasing
Overthinking, perfectionism & emotional overload
Therapy is a space where you can:
Understand your nervous system
Build real tools for emotional regulation
Feel safer in your body, relationships, and everyday life
Ready to Reset?
Book a free 15-minute consult today at gluckcollective.com.
We’re here when you're ready to slow down, reconnect, and take care of you.
