Mini Mood Adjusters

Jennifer Stanley • July 20, 2026

8 Simple ways to adjust your nervous system and manage stress more effectively.

I’d live on the yoga mat if I could. Unfortunately, that’s not my reality, as much as my nervous system may yearn for its quiet serenity.

However, as I’ve gone through my healing process, I’ve picked up a few tricks that help me give my nerves a positivity boost, even when things get hectic. I share these mini mood adjusters here in the hope that they help you, too.

1. Sing

Especially a happy tune — might I recommend my personal favorite, “Last Night, a DJ Saved My Life,” by Indeep. It’s impossible for me to frown while flushing an imaginary mental toilet: “Away those troubles down the drain.”

These days, I single-earbud it everywhere, and I highly recommend this intervention, even for the non-neurodiverse. You can always tell folks it’s your makeshift hearing aid [1] if they question you or give you the side-eye.

Better yet, make a playlist of songs that always boost your mood. While sad or angry tunes might sometimes fit the bill, if a smile is your goal, think upbeat, even silly (maybe even a little “Baby Shark” if it doesn’t send you into a rage).

2. Hum

“Vagus,” as in “vagus nerve,” and “vagrant,” as in someone who roams around, share the same root for a reason. Your vagus nerve wanders all over, including your neck [2], and humming may activate it.

Why does that matter? Your vagus nerve is your parasympathetic nervous system’s primary communication channel. That’s the side of your autonomic nervous system responsible for “rest and digest.” Some believe gentle stimulation can induce a positive calming effect.

3. Drum

Predictable rhythms are infinitely soothing. Perhaps the sound is reminiscent of what your fetal self experienced in the womb as you grooved along to the beat of mama’s heart; maybe it’s the happy hormone release [3] that accompanies such activity. Whatever it is, drumming along — perhaps to your favorite happy tune — with pencils, drumsticks, or your bare palms on a bongo can get your body grooving along at a measured, manageable pace while removing that frown line from your brow.

4. Dance

I remember the line, “Baila un poquito, como un conejito” fondly from my Zumba days. Guess what? Dancing a bit can also soothe tense or jangled nerves.

You know the saying about dancing like no one’s watching? Heed that advice. Let your body move freely, even if it means waving about madly like one of those blow-up advertisements outside a car dealership. As a bonus, you’ll burn a few calories, too.

5. Clean

This next tip might not work for the ADHD crew (my apologies). However, few things soothe my autistic soul like taking absolutely everything out of that junk drawer or cabinet and sorting and organizing it until I know exactly where to find every last paper clip.

Like the old Public Image Limited tune says, anger is an energy. This tip might come in most handy when you’re furious about an injustice you can realistically do nothing about (if you hope to maintain your job, marriage, or friendship). Instead of firing off an angry email, harness that rage and take it out on the mountain of dropped French fries beneath your driver’s seat.

6. Rock

If your office chair doesn’t rock, requisition a new one, stat. Rocking chairs aren’t just for grandmas and nursing mamas. The gentle back-and-forth motion may slow your breathing and heart rate. Furthermore, it activates your vestibular system [4], which impacts your sense of arousal. Gentle vestibular activation may decrease arousal and make emotional regulation more accessible.

7. Squeeze, Breathe, Release

You can perform this isometric exercise wherever you are with no one noticing, although it works even better if you can truly squeeze yourself into a ball.

Simply tense every muscle in your body. Optionally, cross your arms tightly in front of your chest and pull your knees in. Inhale as deeply as you can with everything squeezed tight, and as you exhale, allow yourself to relax. You might even visualize a wave of relaxation spreading from head to toe as you unclench and breathe out.

8. Salute the Sun

It takes less than a minute to perform a Sun Salutation A mindfully — I timed it. However, a few seconds of synchronizing your breath and body movements can make a surprising difference in your mood. I’m privately convinced that most of us in America walk around carrying constant, low-grade muscle tension born of stress, and this contributes to chronic pain and grim attitudes.

Mini Mood Adjusters

As much as I’m convinced the world could be a better place if we all operated more mindfully, I’m also aware that we don’t live in utopia, at least not yet (I’ll let the philosophers argue about whether we’d get bored if we did — I’m all about greater serenity and peace).

Sometimes, making it through the day seems impossible, but you have to power through somehow. It’s much easier to survive when your nervous system isn’t sending nonstop “danger, Will Robinson” messages to your brain. It’s also frustratingly easy to become triggered and thrown completely off your game. Negative feedback from a boss or colleague or even hitting traffic at the worst time can affect your mental game.

Learning to drive your physiological self by adjusting your nervous system may make your lived experience more pleasant all around. Pick just one of these mini mood adjusters to try this week when you feel in need of a soothing intervention and let us know how it works in the comments.

References:

[1] Wolpin, Stewart. “Tested: Can Regular Bluetooth Earbuds Be Used as Hearing Aids?” Techlicious. October 7, 2023. Retrieved July 20, 2026, from: https://www.techlicious.com/guide/tested-can-bluetooth-earbuds-be-used-as-hearing-aids/

[2] Davis, Josh. “Can Stimulating Your Vagus Nerve Really Relax You?” Houston Methodist Leading Medicine. June 3, 2026. Retrieved July 20, 2026, from: https://www.houstonmethodist.org/blog/articles/2026/jun/can-stimulating-your-vagus-nerve-really-relax-you/

[3] “Dopamine and Drum Circles: What New Studies Show About Music and the Brain.” The Music Scientist. February 8, 2026. Retrieved July 20, 2026, from: https://www.themusicscientist.com/dopamine-drum-circles-what-new-studies-show-about-music-and-the-brain/

[4] “The Quiet Power of a Rocking Chair: How Gentle Movement Calms the Nervous System.” Volunteers of America. N.D. Retrieved July 20, 2026, from: https://www.voanne.org/services/the-quiet-power-of-a-rocking-chair-how-gentle-movement-calms-the-nervous-system/

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Can't Sleep? Try This Evening Ritual (Updated for 2026)

By Jennifer Stefanow • July 13, 2026

Can’t Sleep? Try This Evening Ritual (Updated for 2026) Written by Jennifer Stanley Few things in life are psychologically harder to cope with than insomnia. You know sleeplessness is going to affect you the next day. Worse is the anxiety that builds when it strikes night after night. You stumble through waking life like a zombie but curse the sight of your bedroom ceiling through your open eyelids at night. Although scientists don’t fully understand why living creatures need sleep, they know it harms your health when you don’t get enough. You become more accident prone, and your risk of various diseases increases. Plus, you get moody and snap at loved ones, straining your relationships As someone who struggles with insomnia, I empathize. While nothing health-related is guaranteed, certain habits and practices can nevertheless make it easier to get your Zzz’s. Try parts or all of this evening ritual the next time you can’t sleep or, worse, suffer a stretch of insomnia. What’s Causing Your Insomnia? Get Mindful Finding the root cause of your insomnia might be a no-brainer. An ailing loved one, a struggling relationship, work woes, financial troubles — all can impact sleep quantity and quality. If difficult life circumstances underpin your insomnia, radically accepting that you might find it hard to sleep for a while can sometimes, ironically, help. If not, at least it stops that nagging anxiety-choir of “what’s wrong with me, I’m exhausted, I know I need rest.” Acknowledging, “Hey, anyone would be struggling right now,” can be just the shot of loving-kindness your weary soul needs, and while it’s no substitute for eight solid hours, it’s better than fighting a losing battle with dreamland. Medicine, Food, and Hormones, Oh, My! At other times however, your insomnia might arise from physical or environmental factors you may not have considered. For example, medications as diverse as beta blockers [1], antidepressants and even cold tablets can affect sleep. Undiagnosed food allergies can likewise affect slumber by raising histamine levels [2] that promote wakefulness. If you suspect a sensitivity but can’t afford testing, the elimination diet method can sometimes pinpoint a culprit. Be patient and methodical, as it can take a while if you’re sensitive to something outside of the Big 8. Hormones are also a factor — shout out to my other 50-somethings experiencing night sweats. High cortisol levels are a common offender [3], hence, why it’s harder to sleep during life’s most stressful moments. However, keep in mind that changes in other hormonal levels, such as estrogen [4], can also cause cortisol fluctuations. If possible, consider a consultation with your doctor. If primary care offers few answers, a qualified naturopath or other holistic health practitioner may take more time to go over all over your symptoms and your life history to establish a course of care. Examine Your Daily Routine How you pace your day influences how well you sleep at night. In general, you want to tackle your toughest mental and physical activities soon after waking, taking on less stressful activities as you get closer to bedtime. Recently, some people have reported terrific success using the 10-3-2-1-0 sleep rule. What Is the 10-3-2-1-0 Sleep Rule? Dr. Jess Andrade, sports medicine physician, explains the 10-3-2-1-0 sleep rule [5] as a guide of activities to cease at specific intervals before bedtime to encourage more restful sleep. It works like this: Stop drinking caffeine 10 hours or more before bedtime. Caffeine blocks your adenosine receptors [6], a body chemical that builds up over the course of the day, making you sleepy. Finish your last big meal at least three hours before bed. Digestion can stimulate you, keeping you awake, and lying down too quickly after eating can trigger gastric reflux. Stop all work activities at least two hours before bed and begin your evening ritual. Turn off all screens at least one hour before bed, as it stimulates your mind and the blue light can keep you awake [7] by affecting melatonin. How many times do you hit snooze? Zero! That’s a big goose egg. Studies suggest hitting snooze doesn’t add to quality sleep and may extend morning grogginess [8], a condition called sleep inertia. The Role of Exercise What about exercise? Doesn’t a good daily workout help you get more rest? Yes, and exercise should absolutely be a part of your routine — with one caveat. Three hours before bed, cease all heavy physical activity. You can still include a gentle, soothing yoga routine, such as the one below, to ease you into dreamland. However, save anything that exerts your muscle power or gets your heart pumping for earlier in the day, as it keeps your core temperature elevated [9] and revs up your metabolism, which can make sleep elusive.