Uncertainty is something our nervous system was never designed to love. When life feels predictable, the brain and body can settle into a rhythm. But when the future feels unclear— whether because of personal change, social tension, or the constant stream of information we absorb every day— the nervous system shifts into a different mode: alertness.
It shows up in subtle ways: trouble sleeping, feeling wired but exhausted, irritability, a racing mind, difficulty focusing, or a lingering sense that something isn’t quite settled in the body. The nervous system is essentially the body’s built-in surveillance system. Its role is to constantly scan the environment for signs of safety or danger. It listens to tone of voice, reads facial expressions, notices changes in energy and absorbs signals from the people and spaces around us.
In moments of uncertainty, such as now, this system naturally becomes more vigilant. That heightened awareness has helped humans survive for thousands of years, however, when uncertainty stretches over long periods, the nervous system can remain in a prolonged state of activation, leaving us feeling constantly on edge.
The good news? The nervous system is also highly responsive to small signals of safety. And there are practical ways to help it reset.
1. Start With the Body
When we’re stressed, we often try to calm ourselves by thinking our way out of it. But the nervous system doesn’t respond primarily to thoughts, it responds to signals from the body.
You’ve probably heard advice to “just take a few deep breaths.” While breathing can be powerful, it’s important to acknowledge that for many people, especially when the nervous system is highly activated, sitting still and focusing on the breath can actually feel difficult or even overwhelming.
In those moments, movement can be a more accessible way to regulate the nervous system. Gentle physical movements help signal safety to the body and can stimulate the vagus nerve, which plays a key role in calming our stress response.
Simple practices include:
- Swaying your body slowly from side to side
- Humming or singing softly, which naturally stimulates the vagus nerve
- Lightly tapping or massaging your arms and legs
- Applying gentle pressure to your shoulders or thighs
- Or the simplest option of all: put on your favorite song and dance
These movements may seem small, but they send a powerful message to the nervous system: you are safe enough to move, release and reset.
2. Reduce Nervous System “Noise”
Our nervous system doesn’t only respond to physical danger, it also responds to information. Constant notifications, endless scrolling, and exposure to distressing headlines can keep the nervous system on high alert. Even when we’re not directly involved in a stressful situation, our bodies still absorb the emotional tone around us. This doesn’t mean disconnecting from the world completely. But it does mean creating intentional boundaries with the information we consume.
A few small adjustments can make a meaningful difference:
- Setting specific times to check the news instead of constantly refreshing it
- Taking short breaks from screens during the day
- Spending time in environments that feel calm and grounding
- Stepping outside for fresh air or a short walk
Even brief pauses help signal to the nervous system that it doesn’t need to remain in constant vigilance.
3. Emotions Need Expression
During stressful periods, many people try to push their emotions aside and “stay strong.” But emotions that aren’t acknowledged don’t simply disappear. In fact, they stay stored in the body. Healthy emotional regulation doesn’t mean suppressing what we feel, but allowing emotions to move through us.
There are many ways to process emotional stress:
- Journaling thoughts freely without editing them
- Talking to a trusted friend or mentor
- Creative expression through drawing, music or movement
- Coaching, therapy or reflective practices
When emotions have space to be expressed, the nervous system can release tension instead of holding onto it.
4. The Nervous System Is Contagious
One important aspect of nervous system regulation is that humans influence each other constantly. You may have noticed that being around someone calm can help you feel more grounded. Their steady voice, relaxed posture or slower breathing signals safety to your own body.
The opposite is also true. Being around someone who is highly stressed can quickly raise your own tension levels. Because of this, one of the most powerful things we can do in our families, workplaces, and communities is to regulate ourselves first.
When we soften our body language, slow our pace, and speak with intention, we create a sense of stability that others can feel. Calm, just like stress, can be contagious.
5. A Simple Daily Reset
One helpful ritual during uncertain times is creating a small moment at the end of the day to mentally release accumulated stress. Before going to sleep, take a moment to pause and reflect.
Ask yourself: What did I carry today? These might be worries, responsibilities, difficult conversations or emotional weight.
Then imagine placing those things down, as if you were taking off a backpack you’ve been carrying all day.
Next, ask: What do I want to carry into tomorrow instead? Perhaps clarity, patience, energy or compassion.
This simple practice helps the nervous system close the stress cycle of the day, allowing the body to rest more fully.
Regulation Is a Practice
We often think resilience means pushing through stress without slowing down. But true resilience is the ability to return to balance after stress.
Uncertainty is part of life and our nervous system will naturally respond to it. But with small daily practices, we can help our bodies return to a state of safety. And sometimes, that reset begins with the simplest signal of all: moving, pausing, and reminding the nervous system that it doesn’t have to stay on high alert forever.
Haya Bitar is a Dubai-based leadership and personal transformation expert, ontological coach, and art therapist.
