Feeling Stuck or Shut Down? Try These 3 Nervous System Healing Practices

If you’ve ever found yourself frozen in fear, emotionally shut down, or totally disconnected from your body—you’re not broken. You’re likely experiencing a nervous system response that developed long ago to protect you. And the more sensitive, empathic, or trauma-impacted you are, the more common it is to live in a state of freeze or overwhelm. The good news is you can gently retrain your body to feel safe again. You can come back to yourself.

Here's 3 trauma-informed nervous system practices that are especially supportive for sensitive souls like you.

1. 🧘‍♀️ Orienting to Safety in Your Environment

When we’re stuck in fight, flight, or freeze, our body scans for danger—even if there’s none. Orienting helps remind your system that you’re safe now.

Try this:

• Look slowly around the room

• Let your gaze rest on something calming or beautiful

• Breathe into your body while gently saying, “I’m safe in this moment.”

This simple practice signals your vagus nerve to relax, shifting you toward regulation.

2. 🤲 Hand-to-Heart + Co-Regulation Touch

Touch is powerful. Placing your own hand on your heart, cheek, or belly can send deep signals of reassurance.This is especially helpful if you weren’t soothed consistently as a child.

Try this:

• Place one hand on your heart, one on your belly

• Breathe slowly and deeply

• Imagine your inner child feeling your warmth and presence

• Whisper, “I’m here. I’ve got you now.”

Your body begins to learn: love and safety are here now.

3. 🌿 Grounding Through the Senses

When you’re shut down, it’s hard to “think” your way back to safety.Instead, use your senses to anchor back into your body.

Try this:

• Smell: Use calming essential oils like lavender or frankincense

• Touch: Hold a grounding crystal or run warm water over your hands

• Sound: Listen to soothing music or tones that match your nervous system’s need

• Sight: Light a candle and softly watch the flame

• Taste: Sip warm tea slowly and let yourself really taste it

These small rituals help bring you back into the present moment—where healing can happen.

🌱 You Don’t Have to Regulate Alone

Healing the nervous system is not about “doing more” or pushing through.It’s about learning to be with yourself, slowly and gently, with presence and compassion.

That’s why I offer trauma-informed Restorative Yoga classes and 1:1 Healing Sessions that help you feel safe in your body again—without pressure, performance, or overwhelm.

✨ Join my free weekly Restorative Yoga class ✨

Your body is not your enemy. It’s your guide back home.

---

💛 About Monica Gold Soul

Monica is a Certified Trauma Support Specialist, intuitive guide, and multidimensional healer who helps sensitive souls regulate their nervous systems, reconnect with their bodies, and reclaim their personal power. Her trauma-informed approach weaves nervous system healing, soul connection, and emotional safety to support lasting transformation.