Feeling overwhelmed? Expert suggests 6 effective ways to regulate your stress

How to reduce stress: Sucking on a lemon, tamarind, or anything tangy can jolt your system back to awareness, engaging your senses and reducing numbness (Image: Canva)

Dealing with stress has slowly but surely become a part of the modern day life. The human nervous system constantly shifts in response to daily demands. Understanding how our nervous system responds to stress can help you regulate it more effectively. According to the National Institutes of Health (NIH), chronic stress can contribute to various health issues, including heart disease, digestive disorders, and a weakened immune system.

When stress levels rise too high, your nervous system reacts, sometimes activating you into a state of high alert, other times shutting you down completely, says Dr Anuja Luniya, Stress Strategist and author of Relax, Play, Thrive. “By learning to recognise stress states and applying simple techniques, you can restore balance before stress takes a toll on your well-being,” she shares.

How your nervous system reacts to stress

The autonomic nervous system, which controls heart rate, breathing, and digestion, operates in three primary states:

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Balanced and engaged: When you feel safe and connected, your body functions optimally. You can focus, engage in social interactions, and manage challenges with clarity.

Alert and reactive: In response to a perceived threat, your nervous system triggers a surge of energy, increasing heart rate and sharpening focus. You may feel restless, anxious, or overwhelmed.

Shutdown and withdrawn: When stress becomes too much to handle, the nervous system slows down dramatically, leading to feelings of numbness, exhaustion, or detachment. “The key is to recognise which state you’re in and use the right tools to regulate it,” explains Dr Luniya.

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She suggests the following techniques which will help you deal with stress:

Regulating a fight-or-flight state:

When stress activates your fight-or-flight response, your body floods with adrenaline, making it difficult to relax. These techniques can help you regain control:

Joint press: Firmly press the joint below the tip of any finger until you naturally sigh, swallow, or yawn. This activates acupressure points that calm the nervous system.

Zig-zag eye movement: Moving your eyes side to side stimulates your peripheral vision, sending a signal of safety to the brain. This can help reduce feelings of urgency or anxiety.

Regulating a shutdown:

If overwhelming stress leaves you feeling frozen, disconnected, or exhausted, try these grounding techniques to bring yourself back into balance:

Hand press: Press your palms together firmly for 10 seconds, repeating 3–4 times. “This brings awareness back to the body and creates a sense of stability,” says Dr. Luniya.

Sour stimulation: Sucking on a lemon, tamarind, or anything tangy can jolt your system back to awareness, engaging your senses and reducing numbness.

Anchoring yourself to be calm:

When you’re feeling balanced, it’s important to reinforce this state to maintain emotional resilience:

Watch the blue sky: Research suggests that natural blue tones, such as the sky, have a calming effect on the brain, promoting relaxation and mental clarity.

Tune into silence: Listening to the sounds around you, until you notice the silence in between, grounds you in the present moment,” says Dr Luniya. This mindfulness practice improves focus and reduces mental clutter.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis