Protect Your Peace: 7 Techniques to Soothe Your Nervous System in 2025

How are you actually doing in this turbulent world we’re living in right now?

If you’re feeling overwhelmed, anxious, or ungrounded, you’re not alone. The constant barrage of negative news, social media alerts, and global uncertainty can take a serious toll on our mental and emotional well-being.

The good news? You are more resilient than you think. But being proactive about protecting your peace isn’t just nice to have – it’s essential for navigating these challenging times.

In this week’s episode of The Terri Cole Show, I’m sharing practical techniques to soothe your nervous system and ground yourself, even during the most turbulent times. Plus, I’ve created a special guided meditation that you can download and use whenever you need a few minutes of calm.

Prefer the audio? Listen here.

7 Ways to Protect Your Peace1. Limit Negative News Consumption

I’ve had to be ruthless about this in my own life lately. The news is everywhere, and it’s designed to keep us engaged through fear and outrage.

Take control by:

Reading news instead of watching it (this gives you the power to stop reading if it becomes too activating)Unfollowing accounts on social media that leave you feeling drainedSetting specific times to check news instead of constant updates

I’ve even had to stop watching late-night comedians – no matter how “funny” their take on current events might be, I found myself feeling more anxious afterward.

2. Listen to Your Body’s Signals

Your body is constantly communicating with you about what’s too much and when you need to rest.

Watch out for your body when you feel:

Tension in your shoulders, jaw, or stomachChanges in your breathing patternFeeling mentally foggy or emotionally reactive

These are all signs that your nervous system needs support. Don’t wait until you’re completely overwhelmed to take action.

3. Develop a Meditation Practice

During a recent interview with Yung Pueblo (Diego Perez), we discussed how a regular meditation practice transformed our lives. For me, just 10-20 minutes of daily meditation gave me an additional 2-3 seconds of response time in challenging situations.

Those few seconds made all the difference between reacting impulsively and choosing a thoughtful response. If meditation seems intimidating, start small:

Set a timer for just 2 minutesTry the universal mantra “So Hum” (silently repeat “So” on your inhale and “Hum” on your exhale)Remember: thoughts aren’t the enemy – when you notice your mind wandering, gently bring it back to your focus

If my busy brain (which Dr. Daniel Amen once called “the busiest brain I’ve ever seen” after seeing my brain scan) can be calmed by meditation, I promise yours can too!

4. Move Your Body Regularly

Movement isn’t just good for your physical health – it’s one of the most effective ways to regulate your nervous system and release tension. If you’re not currently exercising:

Start small with 5-10 minutes of gentle movementChoose activities you genuinely enjoyRemember that consistency matters more than intensity

YouTube is an incredible free resource for incorporating movement into your daily routine. Whether you’re looking for gentle stretching, energizing yoga flows, or fun rebounding workouts, there’s something for every fitness level. The platform hosts thousands of qualified instructors sharing everything from 5-minute desk stretches to full hour-long workouts. You don’t need fancy equipment or expensive gym memberships – simply search for the type of movement that appeals to you, find an instructor whose style resonates, and press play.

5. Create Sensory Anchors for Calm

I love using essential oils as part of my calming routine. My favorite is a blend called “Unwind” from Sage – just smelling it signals my body that it’s time to relax. This works through a Pavlovian response; your body learns to associate specific sensory experiences with relaxation.

Find what works for you:

A special scentA nontoxic candleSoft music or nature soundsA cozy blanket or cushion

When you encounter a triggering situation, simply engaging with your chosen sensory anchor can signal to your brain and body that you’re safe. This works because your nervous system has already created a positive association with that scent, sound, or texture. It’s a way to build an emotional shortcut back to calm – one that becomes more powerful with consistent practice.

6. Practice Better Boundaries

Discerning what (and who) you allow into your energy field is essential for protecting your peace. This includes:

Digital boundaries around technology useSocial boundaries around difficult conversationsTime boundaries to ensure you have space for restorative practices7. Seek Community

We need each other more than ever. Finding a safe and supportive community can be incredibly nourishing during difficult times. If you’re looking for connection, I invite you to join my Terri Cole Membership, where we meet live every week in a safe and sacred container.

I’ve created this beautiful, supportive space and made it affordable so you can give yourself the gift of community (our crew) and guidance (from moi!). The membership gives you access to incredible resources, but most importantly, it provides a safe and sacred container where you can feel supported as you navigate these challenging times.

Ready to join our community? Go to terricole.com/tcm to learn more and become part of our supportive circle. You don’t have to do this alone!

Your Safety & Protection Meditation

Inside this week’s guide, you’ll find the audio version of my Safety & Protection Meditation. This 8-minute practice is all about creating more feelings of security and safety – not just in the physical sense but in a deeper emotional and spiritual way, too.

So many of you have been telling me you’re feeling overstimulated, anxious, and ungrounded. This meditation is explicitly designed to bring you back to yourself and create a sacred space within where you can feel safe and protected, even when the outside world doesn’t feel that way.

This meditation will help you:

Release stress and tensionConnect with your inner sanctuaryUplevel feelings of protection and safety, regardless of what’s happening in the external world

This meditation isn’t just something to listen to – it’s an experience to fully immerse yourself in. Give yourself the gift of your own presence (which we rarely do) and create a sacred moment of peace.

Remember, you don’t need to implement all seven practices simultaneously. Choose just one or two to do daily and notice how they affect your sense of groundedness and peace.

We are all in this together. I am here to help you get through this time and believe in your inherent resilience and strength.

I hope this added value to your life today. If it did, please share it with someone who might need it!

Remember, as always, take care of you.