Work a Demanding Job? Here are 10 Ways to Support Your Nervous System

Ever notice your shoulders creeping up or your jaw tightening throughout the day? You’re not alone. With turbulent markets, political chaos, and the nonstop pressure of a fast-paced role, it’s no wonder your nervous system is on high alert.

But here’s the thing—chronic stress doesn’t just cloud your focus or wear you down mentally. It silently chips away at your health, energy, and long-term performance. If you want to stay sharp, resilient, and at the top of your game, stress management techniques aren’t a luxury—they’re necessary.

The Detrimental Ways High Cortisol Can Impact Your Career

Chronic stress doesn’t just wear you down—it rewires your body and brain in ways that can quietly sabotage your career. It keeps you stuck in a permanent state of fight or flight, leading to impulsive decisions, emotional reactivity, and increased conflict—especially dangerous for leaders.

Additionally, by causing your nervous system to go into overdrive, it impedes your ability to fully relax, ruins your sleep, and keeps you stuck in a cycle of exhaustion. Over time, this weakens everything from your immune system to digestion.

The result? You’re exhausted, underperforming, and losing confidence. And suddenly, your goals, that promotion, or leading your team to new heights feels further out of reach.

10 Ways to Lower Cortisol and Regulate Your Nervous System

To perform at your best, regulating your nervous system and lowering cortisol isn’t optional—it’s essential. Here are ten ways to get started.

1. Use Psychological Sighing

Psychological sighing is a quick way to lower cortisol and shift out of panic mode. Just take two short inhales through your nose, then a long exhale through your mouth. It’s subtle enough to use anytime—even during meetings.

2. Incorporate Cold Exposure

Extreme temperature changes can trigger the vagus nerve and switch the body from fight-or-flight mode to rest-and-digest mode.

If you feel your cortisol rising, try splashing your face with cold water or placing an ice pack on the back of your hand. You can even take a cold shower first thing in the morning to start your day on a more relaxed note. If you have more time, try a cold plunge.

For a stronger effect, you can even take a cold shower first thing in the morning to start your day more relaxed.

3. Eat a High–Protein Breakfast

Protein can reduce cortisol spikes, as it’s a slow-releasing energy source. Therefore, skip the sugary breakfast—go for something high-protein to stay full and calm longer. No time to cook? Try a smoothie, chia pudding, Greek yogurt, or cottage cheese.

4. Practice Mindfulness Meditation

In addition to using psychological sighing, try a brief mindfulness meditation. Just sit, breathe deeply into your belly, keep your feet grounded, and repeat an intention like, “I choose to stay focused and present.” Take five deep breaths. Then get back to your day—clearer and calmer.

5. Block out Blue Light

Blue light can cause artificial cortisol spikes. Use blue light-blocking glasses at work or a blue-light screen filter on your laptop or phone.

6. Supplement with Adaptogens

Certain adaptogens—like ashwagandha, rhodiola, and cordyceps—can help reduce stress and sharpen focus. You can add them to smoothies or take them as supplements (just check with your doctor first).

7. Spend Time in Nature

Nature is a proven stress reliever. Even a quick walk in a nearby park or a forest bathing session can calm your nervous system and reset your mind. Try stepping outside first thing in the morning, on your lunch break, or after work—it’s a simple habit with powerful results.

8. Try Power Transitions Between Work and Rest

After work, transition into rest mode using a five-minute decompression ritual. This might include deep breathing (try the 4-7-8 method: breathe in for 4 seconds, hold for 7, exhale for 8), light stretching, or listening to an upbeat song. Whatever you choose, this calming routine should signal to your mind that it’s time to relax.

9. Use a Weighted Blanket

A weighted blanket can be a game-changer for stress relief. The deep pressure signals safety to your nervous system, slowing your heart rate, deepening your breath, and reducing cortisol levels. For optimal results, choose a blanket that’s about 10% of your body weight and feel the calming effects take over.

10. Optimize Your Sleep

Lastly, sleep should be prioritized for peak productivity and reduced stress. Stick to a consistent schedule and avoid technology an hour before bed. Unwind with calming activities like deep breathing or meditation to ensure restful, restorative sleep.

The Bottom Line

Regulating your nervous system doesn’t require major lifestyle changes—just small, strategic shifts toward living a healthy lifestyle. Busy professionals who control their stress this way will not only survive pressure but thrive under it.

Looking to optimize your well-being without sacrificing professional success? Our Health Coaches can help! Sign up for a complimentary results call to learn more.