How to Reset Your Autonomic Nervous System: Quick Relief for Overwhelmed Minds

Have you ever felt like your mind is racing and you cannot calm down—no matter how hard you try? Or maybe the opposite: your brain just shuts off and everything feels foggy, numb, or stuck.
These intense and uncomfortable states signal that your autonomic nervous system is sounding the alarm, and it’s time to stop and take care of yourself before you can move on to anything else.

If you’ve ever wondered why you feel this way—or how to reset when things go haywire—this guide is for you.

What Is the Autonomic Nervous System?

The autonomic nervous system (ANS) is an interconnected part of your brain that regulates reactions to internal and external stressors, and this includes regulating things you don’t consciously think about, such as your heartbeat, breathing, digestion, and even the size of your pupils.

It has two primary modes:

Sympathetic Nervous System = fight, flight, or freeze (the gas pedal)
Parasympathetic Nervous System = rest, digest, and recover (the brake)

In a balanced state, your body fluidly switches between the two as needed. But when you’re under chronic stress, dealing with trauma, or navigating neurodivergent challenges like ADHD or autism, your nervous system can get stuck—revving too high or stalling out completely.

Signs Your Nervous System Needs a Reset

Here are some telltale signs your ANS is dysregulated:

Mental & Emotional

Racing thoughts or mental fog
Shutdown, dissociation, or numbness
Anxiety, dread, irritability, or helplessness

Physical

Tension in the jaw, shoulders, or stomach
Shallow or rapid breathing
Fatigue, dizziness, or headaches

Behavioral

Trouble focusing or starting tasks
Emotional outbursts or total withdrawal
Feeling stuck even when you want to move forward

How to Reset Your Autonomic Nervous System

The key is to gently signal safety to your brain and the rest of your body. These small actions help you shift from survival mode back into a state of calm, clarity, and connection.

Here are simple, research-supported ways to do that:

1. Vagus Nerve Stimulation

Your vagus nerve is the primary nerve of the … body and brain. Activating it can be equated to a nervous system reset.

To stimulate the vagus nerve, try:

Humming or chanting
Gargling or splashing your face with water
Singing (even badly)
Laughter or belly breathing

2. Breathwork

Deep breathing can communicate safety to your nervous system. Learn about specific breathing exercises to reset your nervous system.

Try:

Box Breathing: Inhale 4, hold 4, exhale 4, hold 4
4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8
Double Exhale: Two short exhales, one long inhale to override panic

3. Cold Exposure

Brief cold exposure can jolt your nervous system out of hyperarousal.

Try:

Splashing cold water on your face
Holding an ice cube
Holding a cold compress to the back of your neck

4. Change Up Your Movement

A change in movement can also help your mind and body restore balance and calm.

Try:

Walking barefoot on grass
Dancing slowly to music
Shaking your limbs as if to dry off

5. Ground Your Mind and Body

Re-orient your brain to the present moment by using your senses.

Try:

Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
Describe the shapes and colors of whatever items you see around you
Gently place your hand on your chest and say, “I’m safe right now”

6. Co-Regulation

Sometimes, we need another human (or even a calming video) to help us come back to ourselves.

Try:

Calling or texting a safe person or hotline
Watching a soothing video with soft voices or nature sounds
Reading something kind, gentle, and validating

You Don’t Have to Wait Until You’re Spiraling

The hardest time to figure out what you need is when you’re already overwhelmed. That’s why having a pre-decided reset plan—a personal “SOS system”—can make all the difference.

The ThriveMind Planner’s SOS Page: A Calming Pathway Out of Overwhelm

If you’re neurodivergent, navigating emotional intensity, or just have a lot going on, the ThriveMind planner was built with you in mind.

One of its most powerful features is the SOS Page—designed specifically for the moments when your nervous system is dysregulated and you don’t even know where to start.

The SOS page includes:

A QR code at the top of the page that immediately brings you to a short, soothing video
A guided path toward one of 9 support pages based on what you’re feeling—whether it’s sensory overload, mental overwhelm, crisis and panic, or something else.
The process includes gentle prompts that help you reset without judgment or pressure

Sometimes the bravest thing you can do is pause and listen to what you need.

Remember: You don’t need to figure it all out at once.
You just need something that knows what to do when you don’t.

Learn More

Get a planner that helps you take charge in even the most difficult moments.

Check out the Kickstarter campaign to learn more.

References:

Neff, Megan Anna. “Nervous System Reset: 13 Effective Ways to Reset Your Nervous System.” Neurodivergent Insights. https://neurodivergentinsights.com/13-ways-to-reset-your-nervous-system/.

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