nervous system regulating tools for anxiety girlies
Learn practical, science-backed tips for managing anxiety as a woman today, including tapping, vagus nerve exercises, and morning sunlight rituals.
Feeling Anxious? You’re Not Alone.
If you’re a woman dealing with anxiety, you’re not alone. Many of us feel overwhelmed, especially in today’s fast-paced world. Racing thoughts, tension in the body, and constant worry can feel impossible to quiet. But there’s good news: there are simple, effective ways to bring more calm and ease into your life.
Why Women Experience Anxiety Differently
Research shows that women are more likely to experience anxiety disorders. Hormonal shifts, social pressures, and juggling work and family can make it feel like your mind never stops. Knowing you’re not alone—and that your brain and body are wired to respond to stress—can be a huge relief.
Simple, Science-Backed Tools to Calm Your Mind
We’ve all heard of box breathing, but here are a few powerful techniques you may not have tried:
Use Tapping (Emotional Freedom Technique)
Tapping combines gentle tapping on acupressure points with calming phrases. Start by lightly tapping the side of your hand (the karate chop point) while saying, “Even though I’m feeling anxious, I deeply and completely accept myself.” Move through points like your eyebrow, side of eye, under eye, and collarbone, tapping about 5-7 times on each. Tapping helps release stuck energy and signals to your brain that it’s safe to relax. It helps to create blood and lymph flow much like acupuncture but without the needles. To learn more go to thetappingsolution.com
Ground Yourself in the Present
Anxiety often pulls us into the future. Use your senses to come back to now: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. I often tell clients to have sour candy or strong peppermint gum so they can participate in the taste part easily. Also it might be good to have an uplifting scent like a citrus essential oil handy.
Activate the Vagus Nerve with Humming, Singing, or Gargling
Your vagus nerve is a key part of your body’s calming system (the parasympathetic nervous system). One easy way to activate it is through humming, singing, or gargling. Spend a few minutes humming your favorite tune, singing along to music, or even gargling water. These simple actions stimulate the vagus nerve and help your body shift from stress mode to a state of calm.
Get Early Morning Sunshine
Getting natural light in the morning helps reset your circadian rhythm, telling your brain it’s time to be awake and alert. Aim for at least 10-15 minutes of morning sunlight exposure (even on cloudy days) to support better sleep and reduce anxiety. You’ll be surprised how much this sets your day up for success and your night!
Use Warm/Orange Lights Before Bed
At night think about the light you are exposing your eyes to as well. Bright, cool-toned lights can keep your brain alert. Switching to warm, orange lights in the evening signals to your brain that it’s time to wind down, supporting a smoother transition to sleep. You can change the settings on your phone and tv as well as get warm colored light bulbs for evening time. Think the color of a nice fire.
When to Seek Help
If your anxiety feels overwhelming or interferes with daily life, talking to a therapist can be life-changing. Therapy offers a safe space to unpack worries and learn tools that work for you.
You Deserve to Feel Calm and Confident
Anxiety doesn’t have to run your life. With a few daily practices and supportive care, you can reclaim your sense of calm. Remember, healing is possible—and you’re not alone in this journey. Reach out by selecting book now if you would like to work with a therapist locally in Columbus Ohio who specializes in women with anxiety.