Relieving Chronic Anxiety and Fatigue Through Nervous System Regulation

Burnout RecoveryAnxietyFatigueChronic FatigueNervous System RegulationSympathetic Nervous SystemVagus Nerve
Written By Dr. McKenzy

If you're reading this while feeling anxious, tired, and like you’re stuck in survival mode, take a breath. That tight chest, that bone-deep exhaustion, that constant loop of “Why am I like this?”, it all makes sense. What you’re feeling is very real.

So let’s gently talk about what’s going on. In this post, I’ll explain why anxiety and fatigue are so deeply connected, how your nervous system plays a role, and then walk you through a few lesser-known but incredibly soothing tools that don’t take much energy at all. They’re perfect for sensitive days when everything feels like too much.

I know you’ve probably tried deep breathing, maybe even cold plunges or structured routines… but today’s tools are different, softer. And yes, they actually help.

Why Anxiety and Fatigue Happen at the Same Time

Let’s start with your body. Imagine your nervous system as the command center between your brain and the rest of your body. It has one main job: keeping you safe. And it does this by flipping between two main states:

Now, fight-or-flight is great if you’re running from a bear. But if your nervous system is stuck in that state all the time, thanks to chronic stress, unresolved trauma, people-pleasing, noise, overstimulation, etc., you never truly “power down.” Your stress hormones stay high, your muscles stay tense, and your mind won’t shut off.

This is when the "tired but wired" feeling kicks in. You’re exhausted but can’t sleep. You crash mid-day but get anxious by night. Sound familiar?

Your body is trying to protect you, but it’s stuck in survival mode. And that leads to burnout. It’s not laziness. It’s not weakness. It’s a dysregulated nervous system doing its best to cope.

Signs Your Nervous System Might Be Dysregulated

  • You wake up tired, even after a full night’s sleep

  • You feel emotionally fragile or overwhelmed easily

  • You can’t relax, even in peaceful moments

  • You feel anxious, panicky, or numb out completely

  • You’re hyper-aware of noises, lights, or people’s energy

  • You swing between overdoing and total shutdown

If you nodded yes to most of those, your nervous system is likely stuck in either hyperarousal (anxiety, tension, wired energy) or hypoarousal (fatigue, numbness, shut down) — or sometimes both, in a frustrating cycle.

But here’s the good news: you can gently guide your body back into balance. And you don’t need to “push through” or “do more” to heal. In fact, less is often more.

Gentle Nervous System Regulation Tools (That Actually Help When You’re Exhausted)

Here are five simple techniques I share often with my clients, women just like you, who are sensitive, overwhelmed, and looking for real relief. These are designed for low-energy days. You can do them lying down, sitting, or in between tasks, no performance required.

1. Humming or Soft Singing

This one is sneaky powerful. When you hum or softly sing, you stimulate your vagus nerve, which is a key player in helping your body shift into rest-and-digest mode. The vibration sends a calming signal throughout your body, especially helpful if you’ve been stuck in fight-or-flight.

You can do it in bed, while showering, or even while driving. I like to hum a calming song while making tea in the morning, it’s like a gentle reset before the day gets loud.

2. The Butterfly Hug

Cross your arms over your chest, rest your hands on your shoulders, and slowly tap left, right, left, right — like butterfly wings. This helps your brain calm down by engaging both sides of your body and mind. It’s borrowed from EMDR therapy and is incredibly grounding.

It’s discreet, comforting, and something you can do anywhere, especially when anxiety creeps in unexpectedly.

3. Lip or Chest Pressure for Calm

Here’s a lesser-known trick: lightly press your fingertips to your lips for a few seconds. Or place a hand over your heart. These areas are rich with calming nerve fibers. This sends a “you’re safe” message straight to your brain.

It’s shockingly effective, like flipping a switch. I teach this in sessions all the time, and clients are always surprised by how quickly it works.

4. Toe Wiggles and Finger Squeezes

If you’re too tired to exercise but still feel jumpy or stuck, micro-movements can work wonders. Try slowly wiggling your toes or gently squeezing and releasing your hands. These small movements tell your brain, “I’m here, I’m safe, I’m in control.”

They’re subtle but surprisingly powerful. And perfect for when your body feels frozen or overstimulated.

5. Legs-Up-the-Wall (Viparita Karani)

This is my go-to pose when clients feel fried. Lie on your back and place your legs up a wall or against the couch. It helps blood flow back toward your core and calms the nervous system. No effort required, just rest, breathe, and let gravity do the work.

Try it for 5–10 minutes with soft music or silence. You’ll likely feel your heart rate slow, your mind settle, and your energy gently begin to return.

How to Use These in Real Life (Without Overwhelm)

The beauty of these tools is that they’re not “homework”, they’re nurturing moments. You don’t need to do them all or do them perfectly. Pick one or two that feel doable and play with them.

Some ideas:

  • Hum while making your morning tea

  • Do a butterfly hug before bed

  • Rest with your legs up the wall during lunch

  • Squeeze your fingers in your lap during a stressful Zoom call

  • Press your hand to your chest anytime you feel your heart race

These are small things — but small things add up. Each time you calm your nervous system, even for a few minutes, you’re creating a new baseline of safety. That’s where true healing begins.

You’re Burned Out

Sweet friend, chronic anxiety and fatigue are not personality flaws. They are signs your body has been working so hard to protect you for so long. But you don’t have to stay in survival mode.

With gentle nervous system support, and a whole lot of compassion, you can begin to feel safe, calm, and energized again.

You don’t have to hustle your way to healing. You don’t need a perfect morning routine or a 30-day challenge. You just need moments of safety, repeated with love.

So if you try one of these practices today, I’m proud of you. And if you’re not ready yet, that’s okay too. Just reading this is a step. Come back to it when you’re ready. You’re already on the path to healing.

Want More Support?

If this resonated with you, I invite you to explore more tools through our neuroshift coaching calls with a 30-day custom roadmap— or join our free community where gentle healing is the norm, not the exception.

And if this helped, send it to a friend who needs a reminder that she’s not alone. We’re in this together.

You deserve rest. You deserve peace. And your healing doesn’t have to be hard.

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Whether you're feeling constantly wired, utterly exhausted, or stuck in freeze mode, these calls are here to meet you where you are… and help you come home to your body.

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