World Mental Health Day 2024: Nervous system hacks for wellbeing
This year's World Mental Health Day is all about workplace mental health, and we know how hard it can be to stay on top of things when life gets busy. It’s not always easy to put yourself first when work is hectic or challenges pop up unexpectedly.
That’s why our Recovery College team has created a simple, practical guide full of nervous system hacks. These quick, easy-to-use techniques can help you reset in the moment – perfect for when you feel overwhelmed or stuck in “fight or flight” mode. They're designed to help you feel calm and in control, wherever you are.
Check out a few of the hacks below, and for more, download the full guide from the Recovery College.
The cymba swizzle
One of the fastest ways to calm down is by gently massaging specific points on the outer ear, where the vagus nerve is closest to the surface.
To try the cymba swizzle, place the tip of your index or little finger in the cymba concha (see image), and use the pad of your finger to gently massage in a circular motion, first one way and then the other. You might notice yourself starting to yawn – that's your parasympathetic nervous system kicking in, helping you relax.
For more exercises like this, watch a short guided video on vagus nerve techniques.
The neck stroke
You might have seen viral videos showing how eye exercises can trigger yawning and help the body relax, but those aren’t always practical in a work setting. A more discreet technique is the Neck Stroke.
Simply run your fingers gently down the ridge of muscle that connects your ear to your collarbone. This simple movement often triggers a yawn, signalling your body to relax. It’s an easy, subtle way to calm your nervous system in any stressful situation – whether you’re at work or going about your day.
The physiological sigh
The physiological sigh is a simple, effective way to ease anxiety, and it can be done anywhere without anyone noticing.
- Take a deep breath in, as if you’re inhaling your favourite scent, filling your lungs fully.
- At the end of that breath, take a short extra sip of air to top up your lungs.
- Then, exhale slowly and calmly, letting your breath out in a long, steady flow.
Repeat this a few times, and you’ll soon notice your heart rate drop and a sense of calm wash over you. It’s a fast-acting technique you can use anytime, anywhere when you need to relax.
For a guided demonstration watch this video or check out this blog to read more about the technique.
Grounding
When your mind is racing and meditation doesn’t feel like the right fit – or you simply don’t have the time – grounding techniques offer a quick and effective way to bring yourself back to the present, calm your thoughts, and improve focus.
Using a palm buddy
Hold a small object like a smooth stone, pebble, or fidget toy in your hand. Focusing on its texture and weight helps anchor you in the moment.
Sensing the soles of your feet
Whether sitting at your desk or standing by the printer, take a moment to feel the contact points between the ground and the soles of your feet. Pay close attention to the sensations. This simple act can stop your thoughts from spiralling and may even slow your breathing, helping you feel more centered.
For more grounding tips, watch this guided video.
