How to Calm a Highly Sensitive Nervous System

Millions struggle with the overwhelming symptoms of a highly sensitive nervous system – panic attacks, intrusive thoughts, chronic fatigue – but can’t find relief.

They try strict daily routines, changing their diet, breathing exercises, meditation, even medications, yet nothing seems to work.

But here’s the truth no one tells you – trying to actively calm your nerves often fails. After helping thousands of people around the world, I’ve found the real solution is something much simpler – and more profound.

It’s not about doing more, but about doing something different. The key lies in understanding why your symptoms happen, accepting them, and letting your nervous system settle naturally. This is the foundation of the Desensitization Blueprint.

In this episode, I’m talking about why forcing your nervous system to calm down doesn’t work and what you need to do instead. Join me to learn more about how you can stop fueling your anxiety and let your nervous system heal itself.

Tune in now!

Key Takeaways:

Intro (00:00)
Sensitized nervous system and chronic symptoms explained (01:09)
Why relaxation techniques often don’t work (01:27)
Fear builds when symptoms are misunderstood (02:20)
Acceptance as a method, not a solution (03:55)
How symptoms naturally resolve by living life (05:49)
Misunderstanding recovery expectations (07:39)
Recap (08:05)

Additional Resources:

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#anxiety #anxietyrecovery #calmyouranxiety

[OleT]

1. Don’t react to thoughts
2. Consistent sleep
3. Circadian rhythm in place
4. Routines
5. Outdoors
6. Do things you don’t want to do.
7. Exercise
8. Limit caffeine
9. Limit huge unhealthy spikes of dopamine (video games/social media.)
10. In hectic moments pop in a headphone with green noise while you do a task to center yourself.
I was diagnosed with anxiety, depression, panic disorder, and ADHD. I wasted time before getting to what actually helps I’d be glad to share anything with anyone that could help them. I went from loosing 20lbs, multiple panic attacks a day, not working, no social events, hardly spending time with friends/family or even my girlfriend to having set routines, money saved, exercising, going out, having another kid, working , being more productive and having fun again. You can too

[appelliefieaudiobooks]

People need to understand that you CAN recover. I have also recovered from debilitating anxiety and panic attacks. Give it a try, you will be glad you did.

[hillarycelery]

Please pray for me, I have malabsorption and insomnia from malnutrition and anxiety. My body needs sleep to heal. My mind is suffering. Please Lord have mercy on me. Thank you to anyone who will pray.

[Sam-iupk]

I write this advice after watching all of Shaans videos and reading Dr. Claire Weeks' book because it helped me recover. You can overcome this. The main thing is if you made it past 1 month with anxiety, then you already know nothing is going to happen to you. You'll be fine so try not to avoid work, outings, traveling, etc. Keep on living. Don't fight the symptoms. Don't use teas, herbs, weighted blankets, meditation, don't let your body know you're fighting. Think of a time when you were most relaxed. For example, you were watching a movie, sports, just sitting down on the couch, looking at the sky. Think hard on how you were breathing when you were super calm. For me it was soft breathing. No deep breaths, no long exhales. Now, from now on to when you're going through anxiety symptoms and difficult moments, where your adrenaline and cortisol are high, and your symptoms are out of control, BREATH how you would when you were in that calm state. No deep breaths, just calm breaths. All the time. At all moments. Eventually your nervous system will pick up on it, that you're safe and there's no threat and you'll get better. It's easier said than done but it took me a few months to drastically reduce my symptoms. Now they're non-existent. Slowly you'll start to build confidence and reduce fear to when eventually you recover.

[joshhenchman]

The hardest part with acceptance is going from feeling youthful and full of energy and healthy to feeling like an 90 year old man dying of cancer everyday. It sucks. I miss feeling that sense of well being, especially in the mornings

[jenniferflower]

What you speak of here is truth. I struggled with chronic anxiety from as young as I can remember. I became chronically ill 10 years ago. The last two of those years I was bed ridden. I’m 46 now. Two years ago I got sick of the mental fear cycle. I went through a loop of accepting it vs doing something to pull myself out of it. In my efforts to do something, it helped and I would keep pushing and it would set me back. Every time I got set back, I’d get pretty frustrated and it would set me back more. I was helpless and there was nothing I could do. Soon, I accepted my condition. It brought on healing and I’d be back at doing something until it again, set me back, then frustration, set back, then acceptance and more healing. I noticed every time o accepted it, I would heal. So, I’d practice the acceptance where I’d wait to see if it brought on healing. Nope. It didn’t work, just more set backs. True acceptance is where it’s at, with no expectations. I am a yoga teacher today. Lift weights and have a normal life, I still have some nervous system symptoms, but I accept them and can function. It keeps getting better, though I don’t expect it to. I allow it if it wills.

[Lilredjeanie]

This is amazing. I've been suffering with anxiety for several days and was in real agony today. Tried everything to feel better. Called the crise line but it didn't improve my state. Then I went to sit by this small river and sat on a fallen tree. I was thinking of doing some grounding meditation from YouTube to see if it would help a little. Then your video popped up and I started to listen. Then I started to cry and something happened. The tension melted and my senses came back. Now after couple of hours my body feels completely different. I even feel joy and excitement. Wow. What the hell! (in a good way!). Listening to you clearly helped me to accept and that was all I needed. Thank you!

[susie]

I thought my heart was going to explode from the anxiety attacks I got every autumn. Finally I heard a professional say that anxiety attacks are not physically dangerous. Once I understood that, next time I had one, I kept saying "this is not dangerous". I went from ten attacks the first day to three attacks the next day and then one attack, and I'm attack free now! This is my calmest autumn in many years. I can say this is a very helpful YouTube because the theory is accurate❤

[Snehalinboston]

Completely healed from anxiety and panic attacks only because of this channel❤️ here to boost algorithm and like and share this video to other people coz this is the ultimate truth to recovery 😊

[-beTHEchange--]

This is legit fr. I’ve experienced this many times. I just ignore the issue and keep living life. Eventually I realize the symptoms are all gone.
Great vid bro

[sheilagrant]

I had to learn to live with the feelings of terror and allow them to be, believing that they would subside if I didn't give them energy. It took time but I recovered. Not easy but doable.

[Keykeeper]

If anyone is here struggling and unsure whether to believe this guy or not. YOU SHOULD!! what hes saying is completely true all the progress I have made to getting my life back is rooted in what hes trying to get you to understand. I was and still sometimes suffer from chronic dizziness, feeling like I was floating/swaying (like being on a boat), palpitations, pots, body pulsating, digestive issues, and breathless. Jesus loves you guys and remember God gave you this battle for a reason. You will overcome this and come out the other side stronger then ever!

[CharleneSawe]

So glad I found this channel...Ive seen 8 different Drs over the past 3 years. Numerous tests...Nobody ever said I have a sensitive nervous system...That makes sense.Thanks so much.

[Curious]

As someone who’s been dealing with anxiety and depression all her life, I understood what is going on. How we react to the outside world, as I have found out, and observed from my past and present, is based two things; our self-esteem and if it’s low, then it’s the result of THE outside world and its expectation of how we are suppose to look like, behave, etc…and Our gut bacteria. No amount of therapy, self talk, self love, breathing, and so on helped me, ever. I may be able to heal my gut bacteria, but being raised in an unloving environment, and living in an insane society doesn’t just cure your self-esteem you know.

Our anxieties, depression, our fragile nervous system are the REACTIONS to unhealthy environment! That’s our body telling us that something isn’t right. And that something can either be changed from within or without, or can’t.

Anyway, I have accepted that living with this reaction to a sick environment is a part of me. I can’t heal it because I can’t heal the world. It’s not “My sickness” that needs recovery. And since it’s not my illness, but my reaction, I either have to become a totally different person with no feelings, no care in the world (which is impossible), or as I mentioned, I accept that what I’m feeling is normal, and let’s take care of my body the best I can, heal my gut, exercise, and have my normal reactions to an evil world

[CreativeConsciousLiving]

Thank you for speaking to the critical importance of self acceptance. Uncomfortable sensations can be so overwhelming. I had such terrible trouble with panic attacks, stage fright, and intense fear of just having an interaction with other people. I was imprisoned, and I am so grateful I found tools and techniques to help free myself. I am now a professional performing artist who has befriended the butterflies in her stomach. You can do this!

[lynny]

My husband passed away 3 yrs ago this Nov. I have struggled with this for 3 yrs. I am exhausted and have lived with fear and anxiety for the last 3 yrs. I just want to heal and be strong again.

[runnerManco]

Shaan. Your the gift. You ARE the doctor.. i have not gone to the Drs to get things cleared because im terrified to, at this time, BUT i KNOW mine is health and generalized Anxiety. It truly started September 2022 after my dad died and i was let go from my job. Rest is history.. your videos kept me alive. They are saving me. Little by little im climbing out.

[ruyko]

I could get rid of my ptsd by consciously breathing out just by relaxing. Have you ever been jump scared? You usually freeze for a second and hold your breath. Also when you deep thinking you forget to breath a lot of times. The secret is to not focus too much on the inhale, but too focus on the relaxation of your body when exhaling. Dont force it, just let loose, when exhale Do this method whenever you think of it and it will get better

[SiddyMta]

Accepting the situation is what I feel the beginning of developing capacity for true change to occur. It opens our minds and hearts to more things and if we learn to pay attention, we will discover things for ourselves. Maybe this is what they call "inner work".

[shaunnarochelle]

you don't HAVE to do anything to calm your nervous system, but there are alot of things you CAN do that will help. the key is to not get obsessive about it "I must meditate everyday oh no I missed a day" more "IF I meditate today it's most likely going to be a beneficial thing"