EMDR & Anxiety Therapy in Dallas: Quick Nervous System Resets

Have you ever laid in bed at night, exhausted but unable to shut your brain off? Or maybe you’ve had one of those days where your shoulders feel tense, your chest feels tight, and your thoughts just keep circling. You’re not alone. Many people who struggle with anxiety know how hard it can be to find calm in the moment.

The good news is: you don’t always need an hour-long routine to find relief. Your nervous system can start to shift with just a few minutes of focused attention. Small, practical resets can help you feel calmer, more grounded, and ready to face what’s ahead.

Why Nervous System Resets Matter

Your nervous system is like your body’s alarm system. When stress builds, that alarm can stay stuck in the “on” position—making it harder to sleep, focus, or feel at ease. Quick resets give your body and mind a chance to switch gears (5).

Think of it as giving your system a “mini reset button.” These little practices won’t erase stress completely, but they can help bring you back into balance, especially in the middle of a busy or overwhelming day (4).

Link below to download relaxation tools

Tool #1 – Two-Minute Breathing Practice 🌬️

One of the simplest and most effective ways to calm anxiety is through your breath. When you slow your breathing, you send a signal of safety to your body (1).

Here’s one you can try:

• Inhale slowly through your nose to a count of four.

• Hold for a gentle pause.

• Exhale through your mouth to a count of six.

• Repeat for two minutes.

Even just a few rounds of this practice can help your racing thoughts settle (5). Many people find it helpful before bed, during a stressful workday, or when they feel tension building in their body.

Tool #2 – Grounding with Your Senses 🌍

Anxiety often pulls you into the “what ifs” of the future or the “should haves” of the past. Grounding techniques bring you back into the present (4).

One quick way to do this is with the 5-4-3-2-1 practice:

• 👀 5 things you can see

• ✋ 4 things you can touch

• 👂 3 things you can hear

• 👃 2 things you can smell

• 👅 1 thing you can taste

By naming what’s around you, your mind gets a break from the spiral of anxious thoughts (4). This simple practice helps you feel anchored right where you are.

Tool #3 – Gentle Movement Reset 🤸

Anxiety doesn’t just live in your thoughts—it often shows up in your body. A quick movement reset can help release stored tension and give your system a sense of relief (3).

Try one of these simple practices:

• Roll your shoulders forward and back.

• Stand up and shake out your arms and legs.

• Stretch your neck gently side to side.

These small movements can release stress your body has been holding onto. They don’t take long, but they can shift your energy in powerful ways (2).

Daily Nervous System Resets for Anxiety

The beautiful thing about these resets is that they don’t require a lot of time or special tools. You can practice them while sitting at your desk, lying in bed, or even standing in line at the grocery store.

Start with one technique and notice how your body responds. Some people find breathwork helps most, while others lean on grounding or movement. Over time, these little wins add up, helping you feel more calm and steady throughout your day (2).

When Quick Fixes Aren’t Enough: Anxiety Therapy in Dallas, Texas

While these nervous system tools can bring much-needed relief, sometimes anxiety feels too big to manage with quick practices alone. If you find yourself stuck in cycles of stress that keep coming back, you may need a deeper level of support.

That’s where therapy intensives can help. Unlike weekly sessions, intensives offer focused time and space to work through the patterns that keep your nervous system on high alert (3).

I provide anxiety and EMDR therapy in Dallas, Texas, and throughout the state of Texas. Intensives give you a safe, supportive environment where real shifts can happen and you can move beyond surface-level coping.

Next Steps for Anxiety Therapy in Dallas, Texas

If you’ve been longing for more than just temporary relief, a therapy intensive could be a meaningful next step. It’s a way to gently go deeper, find what your system needs to truly settle, and come out feeling more grounded.

Blog: When Healing Can’t Wait: The Power of EMDR Intensive Therapy in Dallas

If you’re located in Dallas, Texas, or nearby cities in North Texas such as Plano, Frisco, McKinney, Richardson, or Fort Worth—or anywhere across Texas—I’d love to support you. Book a free consultation today to learn more about how EMDR therapy and intensives can help you move from anxious cycles to a steadier, calmer way of living.

Blog: EMDR Therapy in Dallas: More Than Just Healing Past Trauma

I also offer secure online therapy for clients in Oklahoma City and throughout Oklahoma.

References

1. Harvard Health Publishing. Relaxation techniques: Breath control helps quell errant stress response. Harvard Medical School, 2020.

2. American Psychological Association. The Road to Resilience. APA, 2014.

3. Bessel van der Kolk. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking, 2014.

4. National Institute for the Clinical Application of Behavioral Medicine (NICABM). How Grounding Techniques Calm Anxiety. NICABM, 2019.

5. Thayer, J. F., & Lane, R. D. (2000). A model of neurovisceral integration in emotion regulation and dysregulation. Journal of Affective Disorders, 61(3), 201–216.