7 Signs Your Nervous System Is Keeping You Anxious—and How to Reset

You’re doing everything “right.” You’ve read the books, tried the meditations, swapped coffee for chamomile—and yet, your anxiety still shows up uninvited.

Cue Music; “Oh anxiety, can’t shake it off of me. My anxiety, someone’s watching me….”

When anxiety doesn’t budge, it’s not because you’re doing something wrong. It’s because your nervous system is still stuck in defense mode. You don’t need more willpower. You need regulation.

Below are 7 subtle (and not-so-subtle) signs your nervous system is behind your anxiety—and what you can start doing to finally feel safer in your own skin.

1. You Startle Easily

You jump at sudden sounds. Your body’s on edge even when nothing’s happening. That’s not “just being sensitive”—that’s a sign your nervous system is scanning for danger, even when you're safe.

Reset it:
Practice orienting. Instead of locking into hyper-focus or bracing, pause and let your eyes slowly scan the room. Let them land on colors, textures, and light. You’re showing your brain: there’s no threat here. We’re okay now.

2. You Can’t Relax—Even When You Want To

You finally sit down, but your shoulders are still up by your ears. Your jaw won’t unclench. The to-do list is screaming at you even when you're off the clock. This is what happens when your system doesn’t know how to power down.

Reset it:
Try body-based grounding. Press your feet firmly into the floor. Grab a blanket and add gentle weight to your lap or shoulders. Slow exhale through pursed lips. You’re not forcing calm—you’re inviting safety.

3. You Stay Busy Because Stillness Feels Unsafe

You pride yourself on productivity, but truthfully? Slowing down makes you squirm. Stillness gives anxiety space to creep in—and you’re not sure you can handle it.

Reset it:
Start small. Choose 5 minutes a day where you do nothing on purpose. Not scrolling. Not cleaning. Just breathing. Let your body learn that stillness doesn’t equal threat.

Curious how somatic practices can help you reset? Don’t miss Healing Trauma Through the Mind-Body Connection.

4. You Feel Wired and Tired at the Same Time

You’re exhausted, but your mind won’t shut off. Your body feels tense, but you're dragging. That "wired-tired" combo is a hallmark of a nervous system stuck between fight and collapse.

Reset it:
Support your transitions. Use warm light at night. Dim your screen an hour before bed. Add a gentle wind-down ritual—nothing complex, just consistent. Think of it as giving your system a bedtime story it can actually follow.

5. You Feel Disconnected From Your Body

You go through your day on autopilot. It’s hard to notice hunger cues, tension, even emotions. You might not even realize you’re anxious until you're mid-spiral. This isn’t detachment—it’s a freeze response.

Reset it:
Check in gently. Don’t push. Ask yourself once a day, “What’s happening in my body right now?” No judgment—just observation. Reconnection doesn’t happen with force. It happens with consistency and care.

6. You Struggle With Digestive Issues

Anxiety lives in the gut. If you’re bloated, crampy, nauseous, or dealing with IBS symptoms that flare up with stress, it’s not just food. It’s your vagus nerve—your gut-brain highway—stuck in a stress loop.

Reset it:
Vagus nerve stimulation can help. Humming, gentle gargling, or splashing your face with cool water are small practices with real nervous system impact. They tell your body it’s okay to shift out of survival.

7. You Overthink Everything—Even the Small Stuff

You replay conversations. Worry you said the wrong thing. Think ten steps ahead just in case something goes wrong. That’s not poor coping—it’s hypervigilance. Your system is scanning for threat everywhere, even in harmless places.

Reset it:
Practice cognitive off-ramping. When the spirals start, don’t try to stop them with logic. Shift your attention to a sensory task instead: touch, sound, movement. You’re not ignoring the anxiety—you’re guiding it toward something safer.

Final Thoughts

Anxiety isn’t just in your head—it’s in your body. And if your body doesn’t feel safe, no amount of positive thinking will calm you down. But, you can train your nervous system to feel safe again. Slowly. Gently. On purpose.

If you’re ready to work with a trauma-informed therapist who understands how anxiety shows up in the body, Ahava Wellness is here to support you.