Tending Your Nervous System in Uncertain Times

A gentle guide for staying connected, grounded, and well in a world that feels overwhelming.

“The world is part of us, as we are part of the world. Even through the smallest acts, we can demonstrate that. I believe in the human spirit, in the kindness in all of us, and I am hopeful for this world.” –Clemantine Wamariya

With all that is unfolding throughout our home on Earth, I’m keenly aware of the impact on communities and people everywhere. Here in my hometown, Naarm - Melbourne , we may be physically far from major conflicts, and yet paradoxically not so far. If you’re watching the news, it’s right there in your living room. If you have loved ones in the vicinity of conflict, it’s right there in your heart. Friendships are being strained when differences of opinion on global events sometimes become personal, and I’m seeing people in the community fearing local repercussions from global events.

On the whole though, I see people out and about, getting on with things, living life, and doing what needs to be done.

How Are You Really, Beneath the Busyness?

I can’t help but wonder: What’s playing out behind the busy-ness of life? In times like these, with so much going on, it can be hard to keep up.

So, I’m checking in. How are you going?

In times of crisis and upheaval, we might notice changes in how we’re showing up in life and how we’re feeling in our own skin—even those of us who are good at getting on with things.

When Stress is Silent but Still Speaking

There may be signs that the nervous system is dysregulating, even if it’s not obvious at first.

We might be getting on with everyday life, and yet notice we’re worrying more than usual, feeling more tired, not sleeping well, appetite might not be great, and perhaps there are tight muscles and pain. Is there a feeling of being on edge, of being overwhelmed, of being emotionally reactive, arguing lots or feeling disconnected in relationships? Maybe there’s a sense of urgency—or a desire to curl up somewhere quiet for a long time.

We may be impatient or angry with loved ones, feeling unseen or unsupported.
We may turn to behaviours that bring short-term comfort: keeping busy, overworking, comfort eating, drinking, smoking, doom scrolling.

These are signs and symptoms of a nervous system in stress response. And a sign to check in and to take extra care of yourself.

The body has an amazing mechanism for switching from normal everyday functioning to high alert in a fraction of a second the moment a threat is perceived.

Our normal everyday functioning is managed by the parasympathetic nervous system, often referred to as the rest and digest state. In this state, the emergency functions are designed to be dialled right down to zero and the brain’s creative and clear-thinking functions work at their best.

When we’re feeling threatened or stressed, the sympathetic nervous system is triggered unconsciously and the brain activates its “fight-or-flight” response, redirecting resources to the life-saving functions of the body.

The physiological changes triggered by the sympathetic nervous system include a faster heartbeat, increased breath rate, immune and digestive system functions are slowed right down —all in preparation to fight or flee.

You Might Not Feel Stressed — But Your Body Knows

There’s a rush of adrenaline that can feel energising. You might even get a lot done while in this state. Notice your behaviours while getting through your day. If some things are setting you off more than usual, you’re feeling overwhelmed, life feels out of control, then it might be time to do a reset. If this seems out of reach for you, you might consider talking things through with a safe and trusted friend.

Ideally, the parasympathetic nervous system comes back on line when the perceived threat is over and the body goes back to chugging along in its happy place: resting, digesting, feeling, healing, connecting, creating, relating.

In our modern lives, we’re usually somewhere in between the two states, finding it hard to switch off due to the daily demands we encounter. When stress becomes chronic, the body keeps the stress response running in the background.

Pushing Down Feelings Isn’t Weakness — It’s a Survival Strategy

We might be pushing down feelings as a coping mechanism just to keep going. Pushing them down is often an unconscious way we try to manage stress and control the nervous system.

What is actually needed is a sense of safety so the body can reset to calm mode, and then process the daily activities and emotions.

When Control Becomes a Coping Mechanism

When we don’t feel safe enough—in our bodies or in our community—we may try to control our feelings by pushing away pain or loneliness that we don’t feel equipped to handle.

These are survival strategies—and for many people, they may be showing up more than usual right now. If this is happening for you, it would be wise to consider some extra support for a period of time.

A Gentle Invitation Back to Yourself

So what’s needed?

To slow down.
To come back to ourselves.
To look after each other.

I am inspired by the wisdom and insight of teachers such as Thich Nhat Hanh and the Dalai Lama and am finding some solace in their teachings. These are people who have faced tragic circumstances in their lives and have grown strong in their hearts and minds, choosing to centre themselves within kindness and compassion and teaching others to do the same.

“No Mud, No Lotus. Without suffering, there’s no happiness. So we shouldn’t discriminate against the mud. We have to learn how to embrace and cradle our own suffering and the suffering of the world, with a lot of tenderness.” — Thich Nhat Hanh.

My basics for nervous system support and self-care in times of crisis:
I thought I’d share my survival guide for recalibrating my nervous system and fostering connection and self-care —
When the anxiety curve ball hits me – the clues are in my behaviour and my thoughts, my short fuse, becoming physically clumsy, doom scrolling, and food cravings. When I’m craving sweets, I know I’m needing to slow down and check in with myself. My practice is to be with what is showing up, by watching my thoughts, connecting to my heart and releasing emotions that are coming up. There’s no shame in asking for help with this.

My regular practices include: getting out into nature, massage, meditation, yoga, breathwork, emotional release, Reiki & Flower essences, and exercise.

Eating well for my body, staying hydrated and cultivating kindness.

Staying off devices and away from the media.

Being connected to community, and being kind to each other.

Staying connected to my values and what’s important to me. If my behaviour isn’t aligning with my values, then I know I’m needing a reset.

Here are some ideas that might be useful for you:

Gratidude – this is a powerful practice. Choose one thing to be grateful for each day;

Invoking joy – a radical act in times of hardship, and yet feeds the heart and soul;

Making art and music;

Dancing – moving the body is a great way to release pent up energy & emotions. Find your own groove, or explore dance practices designed designed for supporting wellbeing, such as
‘5 Rhythms’ and ‘Open Floor’;

Exercise – great for regulating emotions, strength training helps with anger release;

Music – engages the mind and nervous system in ways that support mental health;

And finally, know your mind and your triggers. Trauma can have sneaky ways of showing up, particularly if your nervous system is always on low level fight or flight. Cultivate a practice of releasing emotions – but not at other people – Ask for support if needed, talking it out, but not taking it out on those around you.

Connection is a Signal of Safety.

Consider this: Connection matters.
To each other. To the Earth. To what truly matters. To ourselves. To love.

Connection signals safety to the nervous system.
Parts of the brain that go offline during stress can be strengthened when we feel safe and connected. Our capacity for clear thinking and creativity increases. We are better placed to think through our difficulties and garner useful solutions.

What We Need Now: Slowing Down, Feeling More, Not Less

To stay truly connected and to come back to ourselves, the medicine is in the slowing down, in deep listening and awareness.
In feeling our pain and welcoming joy.
In speaking from our broken hearts—with compassion.
In holding safe space for each other to do the same.

Please do reach out if you’re needing support.

Author Katia Krassas

About me:

At mid-life I commenced a journey that resulted in healing trauma, letting go of people-pleasing, and finding my voice. I changed my career to become a Holistic Counsellor, Healer and Nature Connection Facilitator. I now help women connect to their inner power and be comfortable in their own skin.

See my bio here: natureconnectionempowerment

Katia Krassas19 July 2025Comment