Feeling frazzled? 5 small ways to soothe your nervous system this summer

We’re two weeks into the school summer holidays — how are you feeling?

If you’re juggling work, children at home, social plans, house admin, and all your usual commitments, you might be starting to feel overstretched. A little frayed. Perhaps your patience is wearing thin, your sleep is suffering, or you’re constantly wired, even when you're meant to be resting.

You’re not alone — and there’s a reason your body feels like it’s shouting at you.

What happens when we push through stress?

I read something recently that really resonated:

“Your nervous system remembers every time you ignored your boundaries, silenced your needs or pushed through exhaustion. These memories don’t just linger in your thoughts, but in your muscles, breath, sleep cycles and digestion.”

So many of us have learned to dismiss our body’s stress responses — believing we just need to keep going, stay productive, and power through. But your nervous system isn’t being dramatic or difficult. It’s doing its job: trying to protect you.

When we push and push without rest or regulation, our bodies store that stress. It can show up as tight shoulders, jaw tension, brain fog, shallow breathing, disrupted digestion, or emotional overwhelm.

The good news? Your body is also wired to recover. And the path back to balance doesn’t have to be grand or time-consuming.

5 small ways to soothe your nervous system today

Even amidst the chaos of the holidays, there are gentle ways to support your nervous system — and help yourself feel calmer, more grounded, and more you.

1. Take 3 belly breaths

Shallow, upper chest breathing keeps your body in fight-or-flight mode. When you breathe slowly and deeply into your belly, you activate the parasympathetic nervous system — the part responsible for rest and repair.

Try this:

• Sit comfortably and place one hand on your chest, one on your belly.

• Inhale through your nose, letting your belly rise.

• Exhale gently through pursed lips, letting your belly fall.

• Repeat 3–5 times, slowly and intentionally.

This tells your body, I’m safe. I can soften now.

2. Stop multitasking (even for 5 minutes)

Multitasking can keep your nervous system overstimulated and in a constant state of alertness. Even choosing to do one task — fully and mindfully — is enough to shift your internal pace.

Try this:

• Pick one small task: make a cup of tea, fold some laundry, or water the plants.

• Do it slowly. Pay attention to your movements, your senses.

• Resist the urge to scroll, plan dinner, or reply to texts at the same time.

Single-tasking, even briefly, is a nervous system balm.

3. Step outside for five minutes

Nature is one of the most accessible and effective ways to soothe the nervous system. Even a few minutes outside can lower cortisol levels, reset your sensory system, and bring a sense of calm.

Try this:

• Step outside without your phone.

• Take a few deep breaths. Notice what you can hear, see, smell, and feel.

• Look up at the sky. Wiggle your toes. Let the breeze touch your face.

This tiny dose of nature can make a huge difference.

4. Ask for help

Many of us are conditioned to believe we need to do it all — especially during the summer when routines are out the window. But asking for support, even in small ways, helps your body let go of tension it didn’t realise it was holding.

Try this:

• Let someone else cook dinner or take over bath time.

• Ask a friend to watch the kids for an hour so you can rest.

• Delegate something at work or home.

It’s not about the task — it’s about the relief your nervous system feels when it doesn’t have to do it all.

5. Slow down — your speech, your steps, your thoughts

When life feels fast and full, our nervous systems get stuck in “go-mode.” But you can start to unwind that pattern by moving — and thinking — just a little more slowly.

Try this:

• Walk more slowly between rooms.

• Speak gently, with pauses.

• Let your thoughts wander instead of racing to the next to-do.

These small shifts create internal space for calm to return.

The shortcut? Reflexology

All of these nervous system-soothing practices are beautiful — and when layered together over time, they truly shift how you feel in your body.

But if you’re craving a shortcut to deep calm and restoration, reflexology is one of the most powerful tools I know.

Clients often tell me that their busy minds switch off within minutes of the session starting. That their breathing deepens, their shoulders drop, and they feel like they’ve had a reset — physically and emotionally.

Reflexology helps switch off the stress response and bring your body back to a state of balance. It’s not just about the feet or the face — it’s a full-body exhale.

So whether you’re feeling frazzled from school holiday chaos, struggling to sleep, or simply need some headspace and calm, there’s a treatment slot waiting for you.