Stress Reduction Techniques
Stress Reduction Techniques by Robert Dorante
I’ve worked in the homelessness sector for nearly a decade. It’s work that matters deeply — especially to the individuals I support. Time and time again, I’ve assisted people who had been turned away by other services, often labelled as being in the “too hard basket.” While this work is incredibly rewarding, at the same time, let’s be real — it can also be brutally stressful.
There are crisis calls at odd hours, heart-breaking stories that stay with you, and the constant pressure of too little time and too few resources. Worse still, I’ve experienced the grief of clients passing away on the streets. Over time, the toll became undeniable: tension in my chest, racing thoughts, and a deep fatigue that no amount of sleep seemed to fix.
Stress Reduction Techniques that Work
Of course, I’ve slipped up more than once — pushing through exhaustion, ignoring clear signs of burnout, and pretending I was fine when I wasn’t. But despite those setbacks, I kept going. I kept learning. And eventually, I discovered a handful of powerful stress recovery techniques that helped me reset my nervous system and begin to reclaim my sense of calm.
This article isn’t coming from a perfect guru. It’s from someone who’s walked through the storm and found a few real, practical ways to feel human again.
What Stress Does to Your Nervous System
Let’s start with what’s really going on beneath the surface.
When you’re exposed to constant stress — whether it’s coming from work pressure, relationship strain, or even just doomscrolling through the news — your sympathetic nervous system goes into overdrive. This is your body’s well-known “fight or flight” response. Your heart rate increases, your muscles tighten, and your brain stays on high alert.
In the short term, this response can be helpful — it prepares you to respond to immediate danger. However, when stress becomes chronic, it begins to take a serious toll on your nervous system and your overall health.
Common Signs Your Nervous System May Be Dysregulated:
Difficulty falling or staying asleep
Brain fog or forgetfulness
Digestive issues or loss of appetite
Feeling constantly “on edge” or irritable
Fatigue, even after a full night’s sleep
Personally, I’ve experienced all of these symptoms at various points. My nervous system was stuck in high gear for far too long — constantly reacting, constantly on edge. Eventually, I realised I needed to learn effective stress reduction techniques, and how to reset and regulate it. That decision marked a turning point in my healing journey.
Stress Reduction Techniques (Step-by-Step)
Reducing stress isn’t about doing everything perfectly. It’s about small, consistent actions that gently nudge your body back toward balance. Over time, these simple steps can have a big impact.
Step 1: Ground Your Body
First things first — you’ve got to anchor yourself. When stress floods your system, grounding techniques help bring you back to the present moment.
Here are a few that work for me:
Plant your feet firmly on the floor and really focus on the sensation
Take a slow sip of water, paying attention to its temperature and taste
Run your hands under warm water for a full 60 seconds, noticing the comfort
Even just one of these can begin to signal safety to your nervous system.
Step 2: Downshift with Breath and Stillness
Next, it’s time to slow things down. Intentional stillness may feel unnatural at first, especially when your mind is racing, but this is exactly when it’s most needed.
Try building short rest rituals into your day:
Morning breathwork — even one minute before checking your phone
An afternoon walk or quiet break outdoors
A 5-minute meditation or body scan before bed
These moments don’t have to be long — they just need to be consistent.
Step 3: Nutrition and Sleep
Nutrition and sleep are foundational, even though they’re often the first to slide during high-stress seasons (guilty here too). But they’re essential to healing.
Here’s what helps me:
Focus on whole foods — quality protein, healthy fats, and leafy greens
Avoid skipping meals, even if your appetite dips
Prioritise a calming evening routine: dim the lights, shut off screens, and aim for a consistent bedtime
Rest is not a luxury — it’s medicine for a tired nervous system.
Step 4: Use Cold & Heat Exposure
Finally, temperature therapy is a surprisingly effective stress reduction technique. A quick cold shower in the morning or a warm bath at night can help regulate your nervous system by stimulating the vagus nerve.
Here’s what to try:
A cold splash to the face or a 30-second cold shower burst
A warm bath with Epsom salts in the evening
Alternating hot and cold exposure (like sauna then cold rinse) for bonus nervous system benefits
It may sound simple, but these practices are backed by science — and they work.
Stress Reduction Techniques That Support Long-Term Healing
Knowing how to reset your nervous system is so important for long term mental and physical health. If you’ve been in a long-term high-stress state (like I was), your body needs time to repair and rebalance. These deeper recovery techniques have made a massive difference for me:
Somatic therapy: body-based counselling that gently unwinds trauma
EMDR or trauma-informed talk therapy
Massage, acupuncture, or craniosacral therapy
Nervous system-focused yoga (like yin or restorative yoga)
Vagus nerve toning (humming, chanting, slow exhales, or gargling water)
Each one helps rebuild that sense of safety in your body. Healing is possible.
It’s Okay to Ask for Help — In Fact, It’s Brave
I used to think asking for support meant I was failing. But the truth is, burnout and nervous system dysregulation aren’t signs of weakness — they’re signs you’ve been strong for too long without rest.
Reaching out to a counsellor, GP, or support group can be one of the most powerful things you do for your recovery. As someone with a diploma in counselling now, I say this with love: you don’t need to do it all alone.
Final Thoughts: You Don’t Need to Be Perfect — Just Persistent and Present.
There are still days I mess up my routine. I go to bed too late. I skip a workout. I snap at my kids. But I’ve learned to catch myself sooner, reset quicker, and give myself grace.
Once you know how to reset your nervous system you see that it is not about being flawless, it’s about showing up, again and again, with compassion. You’re allowed to rest. You’re allowed to take your time. And you’re allowed to be human.
Walk the path. One breath, one step, one moment of calm at a time.
FAQ About Stress Reduction Techniques
1. What are the signs that my nervous system is dysregulated signs of high cortisol?
Common signs include anxiety, sleep disturbances, digestive issues, chronic fatigue, irritability, brain fog, and feeling constantly “on edge.” Your body may struggle to shift from a state of stress back into calm.
2. How can I calm my nervous system quickly?
Some fast-acting methods include:
Deep, slow belly breathing (like box breathing)
Cold water on the face or neck
Grounding exercises (like feeling your feet on the floor)
Humming or chanting to activate the vagus nerve
A short walk in nature without screens
Even 2–5 minutes of intentional calm can make a big difference.
3. What foods help support the nervous system?
Nutrient-rich foods that support nervous system regulation include:
Omega-3s (found in salmon, flaxseeds, walnuts)
Magnesium-rich foods (dark leafy greens, pumpkin seeds, bananas)
Fermented foods for gut health (yogurt, kimchi, kefir)
B vitamins (whole grains, eggs, legumes)
Avoid excessive caffeine and sugar, which can overstimulate the system.
4. Does exercise help regulate the nervous system?
Yes! Moderate, regular exercise — especially strength training, walking, or gentle yoga — can burn off excess cortisol and help your body shift into a calmer state. It also improves mood, sleep, and resilience over time.
5. Can the nervous system heal after long-term stress?
Absolutely. The nervous system is adaptable and capable of healing, a process known as neuroplasticity. With consistent self-care, rest, movement, nutrition, and sometimes professional support, the body can learn to feel safe and regulated again.
6. What role does the vagus nerve play in calming the body?
The vagus nerve is a key part of the parasympathetic nervous system — your “rest and digest” mode. Stimulating it through breathwork, cold exposure, humming, or laughter can help bring the body out of stress and into a state of calm.
7. Is it normal to feel worse before feeling better when calming the nervous system?
Yes, sometimes releasing stored stress or starting a new healing practice can stir up emotions. It’s your nervous system adjusting. Go gently, stay consistent, and seek professional support if needed. Healing isn’t always linear.
Disclaimer: This content is for informational purposes only and does not substitute professional medical or psychological advice. Please consult a qualified healthcare provider for personalized guidance.
