Here we are at Week 10! You’ve been building a strong foundation with your greens, water, and colorful foods. All those anti-inflammatory boosters are working together to support your healing. Your body is getting stronger every single day. Now it’s time to add something that might be your most powerful tool yet. Learning how to truly relax your body and calm your nervous system can make a big difference in your healing.
Did you miss the previous weeks? Catch up on Week 9: Simple Healing Habits here
When Stress Took Over My Body
During the Great Recession, my world felt like it was falling apart. My husband’s job shut down completely. Then my workplace started playing a horrible game. Every three months, more people were laid off. I felt like I was playing Russian Roulette with my career. Every day, I walked into work wondering if today was my day.
The pay cuts came. The hour cuts followed. Then the furloughs. It was relentless stress, month after month, year after year.
The day-after-day stress took its toll on my body. My walking got worse. Much worse. The stress wasn’t just in my head – it was attacking my body. My MS symptoms flared like never before. I knew stress and MS don’t play nice together, and I could feel I was spiraling down.
But here’s the thing that changed everything. One day, when I was stressing about getting laid off, my husband said something simple. He told me, “Don’t worry if you get laid off.” Make a plan for when you do get laid off.”
That shift from “if” to “when” – from worry to planning – made all the difference. It gave me back some control, and I didn’t feel like this dark cloud was hanging over me. When I did get laid off, I wasn’t upset – I had a plan.
Your Nervous System Needs Your Help
Living with MS, your nervous system is already working overtime. That’s why it’s so important to learn how to calm your nervous system throughout the day. Add stress on top of that? It’s like asking someone who’s already carrying a heavy load to pick up even more weight.
Your body can’t tell the difference between a tiger and a doctor’s appointment. Both feel like danger. It responds the same way, with tension and inflammation. That fight-or-flight feeling leaves you exhausted. But you can teach your body to relax. You can give your nervous system the break it desperately needs.
Simple Ways to Calm Your Nervous System
Feeling overwhelmed? Try the 5-4-3-2-1 technique. Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste. This brings you right back to the present moment and helps calm your nervous system instantly.
Progressive Muscle Relaxation: Start with your toes. Tense them for 5 seconds, then let them go completely. Feel that release. Move up to your calves, your thighs, your stomach. Work your way up your whole body. When you’re done, you’ll feel like you’re melting into relaxation.
This is especially powerful for us because our bodies can feel so unpredictable. Taking control of tension and release helps you feel more connected to your body in a positive way.
The Gentle Reset Breath: Breathe in for 4 counts, hold for 4, breathe out for 6. That longer exhale tells your nervous system, “we’re safe now.” This kind of breathwork has even been shown to reduce stress in studies like this one from Harvard Health. Do this anywhere – in your car, at your desk, lying in bed. Your body will thank you.
What You Can Do Now to Protect Your Peace
Have you ever noticed how some people always seem happy, while others always seem miserable (I call those toxic people)? Staying truly happy takes effort –not fake happy, but peaceful, steady happy. Here’s how to work on that each day:
- Set boundaries to protect your health. Don’t feel guilty about saying no to things that drain you.
- Don’t dwell on the past. It’s over. You can’t change it.
- Don’t worry about the future. The future hasn’t happened, and you can change it with your choices today.
- Surround yourself with positivity. Instead of focusing on what you can’t do, focus on what you can do.
- When you wake up in the morning, think of things that make you happy. The sound of birds singing. The way sunlight looks streaming through your window. Or loved ones you’re surrounded with. While lying in bed, stretch, smile, and choose to be happy for the day.
Simple mindset shifts can help you calm your nervous system and make peace your default setting.
Your Daily Nervous System Care Plan
Morning: Before you get out of bed, take three deep breaths to begin the day by calming your nervous system.
Midday check-in: Set a gentle alarm for midday. When it goes off, ask yourself: “How is my body feeling right now?” If there’s tension, do a quick shoulder roll or neck stretch.
Evening wind-down: Spend 5 minutes doing something that genuinely makes you happy. Listen to your favorite song. Look at photos that make you smile. Pet your dog or cat.
Gratitude Practice: Write down three good things that happened today. It can be tiny, like enjoying your morning smoothie or hearing a friend’s voice.
Creating Your Calm Environment
Fill your space with things that make you happy and inspire hope. Maybe it’s music that lifts your spirit. Books that transport you. Photos of people you love. Uplifting quotes that remind you of your strength. Limit your time with negative people when possible. Avoid scary movies, heavy news, or toxic social media. Your nervous system goes through a lot. It deserves to be protected and cared for.
Chronic stress doesn’t just wear you down emotionally; it also keeps the body from healing. When the nervous system is stuck in fight-or-flight mode, your muscles stay tense, digestion slows, and healing takes a back seat. Emotional stress can actually block healing until you start releasing it. It’s not just about what you eat or which supplement you take. It’s also about calming the stress that’s been living in your body for years.
This is something I had to work hard at. I’m lucky to live in a rural area where I can step outside and listen to nature any time I want. If you’re in the city, maybe it’s sitting by a window with plants or listening to nature sounds on your phone.
When Stress Hits (Because It Will)
Life happens. Stress will come. But now you have the tools to handle it. If stress gets overwhelming, seek professional help. Here’s something you may not know: you can have stress without being stressed, like from lack of sleep or too much caffeine. Accept that the situation is happening, but don’t add extra suffering by fighting it.
Yes, living with MS is stressful, but each choice you make to calm your nervous system helps you take back control. They always say you need to manage your stress, but it’s not really about managing stress. It’s about how you respond when stress shows up. Instead of thinking negative thoughts, turn them around to more positive thoughts.
For example:
- “I hate that I can’t walk like I used to.” → “I’m doing the best I can with the body I have, and I’m still moving forward.”
- “I’m so tired of struggling.” → “My body is asking for rest, and that’s okay. I’m still healing.”
- “I feel like a burden.” → “I’m worthy of love and support, even on hard days.”
If you’re feeling down, do something that makes you happy. Right now. Even if it’s small. Use your breath to reset. Use your 5-4-3-2-1 technique. Use your progressive muscle relaxation. Listen to your favorite music. Focus on what you can control today. This moment. This breath. This choice. Give this a try right now, relax your body and say out loud, “I am safe. My body is healing. I’m releasing my stress.”
Stress will happen. What matters most is how you respond to it.
You’re Building Something Beautiful
Every time you choose calm over chaos, you’re training your nervous system. Every deep breath is medicine. Every moment of peace helps and supports healing. Your body is learning to trust you.
This isn’t about being perfect. Some days will be harder than others. That’s okay. That’s human. What matters is that you’re giving yourself these gifts of peace. You’re not just managing your MS – you’re creating a life where your nervous system can actually heal. Remember, every moment of peace you choose helps you calm your nervous system and build a life of healing, not just coping.
Next week in Week 11, we’re diving into something that might surprise you: How You Talk to Yourself Matters. The words you use about your body and your journey have more power than you might think!
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