How to Regulate Your Nervous System When You Have a Million Things to Do

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I have so much to do right now, and if you’re reading this, you’re either in the exact same position or at least you know the feeling. It’s already hard enough to keep up with the never-ending to-do lists as a uni student who’s also trying to apply for graduate schemes, but it’s especially harder when the stress is all-consuming.

Over the years, I’ve read so many guides on tips to regulate your nervous system, and almost every time, I’ve felt like the advice was so unhelpful.

I do want to share what does help though, based on some of that advice, therapy sessions and my own trial and error.

What Does a Regulated Nervous System Actually Mean?

It’s a bit crazy how long I spent thinking that having a regulated nervous system was just something you achieved one day, by taking certain steps towards it, and then “yay, you are now regulated!”

What it actually means is that you teach your nervous system to experience stress without feeling completely consumed by it because you have tools that can help you return to a calmer state.

It takes a long time for your nervous system to learn how to do this, and it’s something I am by no means perfect at.

5 Ways to Regulate Your Nervous System When You’re Stressed but Still Have Things to Get Done

Here are the things I find helpful when I have a bunch of things to get done, but I’m feeling really stressed:

1. Stop Trying to Do Everything Today

I always have a running to-do list in my head, and it’s so infuriating that it never ends. Getting it down on paper is a really good way to see everything and make sure I don’t forget something important, but it also makes me feel super overwhelmed.

What I do now is I have a master to-do list where I dump absolutely everything, big or small, that I need to get done soon. I then make a daily to-do list, and move over the things I’d ideally like to get done that day, and I prioritise 3-5 of them.

Yes, only 3-5. I’ve found that giving myself a realistic number of priorities makes me much less likely to spend the whole day feeling like I’m behind.

Click on the images below to shop some of my favourite to-do lists and planners to help you do this:

2. Do It for 5 Minutes

Whatever it is that you need to do that’s stressing you out, force yourself to sit and do it for 5 minutes. When you’re already stressed, starting something can feel much more intimidating than actually doing it. 

Once you sit and do it for a few minutes, it’ll take away some of that pressure and the task will feel more manageable. 

3. Cool Yourself Down

Being stressed literally makes my face and neck feel like they’re on fire. A therapist recommended putting an ice pack wrapped in a towel, or a cold bottle, on the back of my neck, and doing some breathing exercises. 

Breathing exercises on their own don’t do that much for me, but combining them with the ice pack really helps me prevent panic attacks. It stimulates the vagus nerve, which sends a signal to your body to calm down.

I much prefer this advice to splashing your face with cold water or having cold showers, because it’s less uncomfortable and doesn’t ruin your makeup.

These are the ice packs I use:

4. Reset Your Space 

There’s something about being stressed and then looking around your room and seeing clothes everywhere, cups on your desk and 17 things you were supposed to put away three days ago that makes everything feel even worse.

When I’m really overwhelmed, I’ll do a quick room reset by putting clothes away, throwing out the rubbish, taking the cups downstairs and clearing my desk.

It gives me a little feeling of control when everything else feels chaotic.

5. Get Your Feelings Out

You can only push through how you feel for so long. Sometimes that’s necessary because you have to get things done, but it’s important to take breaks throughout the day to just get those feelings out.

If your stress is making you feel angry, hit a pillow or get all your thoughts out on paper. If you’re sad, cry, watch something funny or speak to someone. If you feel exhausted, have a nap or rot in bed for an hour.

You’ll be way more productive once you shift some of that energy.

I’m currently obsessed with this journal, and trying to convince myself not to buy it.

Want More Actually Helpful Wellness Advice?

We hope this guide has given you more of an idea now of how to regulate your nervous system when you’re super busy. 

The more you practise responding to stress in ways that actually help you, the easier it will be for you to return to a calmer state. For more wellness tips, have a read of our free wellbeing articles.

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