Finding Safety in Your Body
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Photo Credit: Massimiliano Sarno
Feeling ‘On Edge’
Sometimes, even the smallest moments can feel heavy – a quiet morning, a late-night bathroom trip, or a simple conversation. I once felt a tightness in my chest, my body restless; I was carrying a quiet discomfort that I couldn’t explain. Over time, I began to notice a pattern – I did not feel safe.
What Nervous System Safety Means
Safety in our nervous system shows up as a calm, steady body and mind, able to respond to whatever arises rather than reacting automatically. When our system feels safe, even small moments feel calmer, and our choices come easily.
I began noticing small but meaningful shifts. Simple routines, calm environments, and supportive interactions helped me to feel more centred. These little moments reminded me that safety does not always need to be dramatic. Sometimes it is subtle, quiet, and reassuring.
Signs Your Nervous System Feels Unsafe
Our bodies often signal danger before our minds catch up. Some signs that our nervous system may not feel safe include:
- Persistent muscle tension
- Irritability or quick emotional reactions
- Fatigue or feeling shut down
- Hyper-vigilance, like scanning our environment constantly
I remember a time when I was so jumpy at night that I would not even get up to use the toilet, worried I might wake someone. My breathing was shallow, my spine hunched forward, and my shoulders held high. My body was on full alert even in the quietest moments, and it felt exhausting. Noticing this was the first step toward creating moments of safety for myself. Over time, even tiny pauses, such as a slow breath or a grounding touch, made a real difference.
I would push my body to the extreme to meet my own high standards, feel tension during even small disagreements, and notice my shoulders tighten in situations that seemed deceptively calm, leaving me drained and on edge, all of which were subtle signs that the nervous system could use some attention and care.
Why Safety Matters
Safety is the foundation for resilience. When our nervous system feels unsafe:
- Stress can feel bigger than it is
- Old patterns or reactive behaviours may repeat
- Emotional regulation feels harder
- Decision-making may feel cloudy or rushed
Small moments of safety create real shifts. Pausing for a few minutes to check in with our bodies, breathing gently, or noticing what feels grounding can make daily decisions feel lighter and emotional responses more balanced.
Safety does not mean avoiding life’s challenges. It is about creating a base where we can meet challenges without feeling constantly overwhelmed. When our nervous system feels safe, it is easier to show up for ourselves, for others, and for the life we want to create.
Supporting Nervous System Safety (Gentle Practices)
Body Awareness
- Pause to notice your posture, breath, or muscle tension. Where do you feel tight or relaxed?
- Gentle stretches or mindful movements can help to reconnect to your body’s signals.
Grounding Practices
- Press your feet into the floor and notice the sensations
- Observe textures, colours, and sounds around you
- Take slow, intentional breaths, feeling each inhale and exhale
Self-Soothing Habits
- Enjoy a warm drink, shower, or comforting scent
- Listen to calming music or nature sounds
- Move mindfully, even if it is just rolling your shoulders or stretching your neck
Healthy Boundaries
- Notice what drains you, and gently practise small “no’s.”
- Protecting your energy is a form of self-care and nervous system support
Connection
- Seek out supportive people or spaces when you can
- Notice small moments of calm interaction, laughter, or understanding
Finding safety in your body is a practice, not a destination. Even tiny moments of awareness and care can add up over time. Today, notice one small pause to check in with your body and mind. Ask yourself: Where do I feel safe right now?
For those who want to go a little deeper, the Nervous System Safety Starter Kit is available in the How-To section of our Universe. It includes exercises, prompts, and simple tools to help us feel supported, grounded, and in touch with our body’s wisdom
Anna Roters
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