Resources to regulate your nervous system
Here are various resources I've found helpful in regulating my own nervous system - i.e. staying calm and shifting out of stress, anxiety, anger and depression. You do have to make space to go into the underlying thoughts and emotions, but in the meantime here are some techniques - the first three are faster techniques, and the rest are longer but go deeper:
Quick Tools for when you're in crisis
The Physiological Sigh is a simple and effective breathing technique popularised by Andrew Huberman
Toning/Humming is a very simple way to calm the nervous system down using Hmmmm or even Ommm and Peter Levine's Voo is another example
Orienting is a powerful directed awareness technique from Peter Levine
Tools that need a bit more time to master and use
Hyperventilation Breathwork is great for decreasing stress, increasing energy and focus. It can also get you to a light psychedelic state with light visual and auditory effects, tingling and blissful sensations. My go to is by Breathe with Sandy but the creator has many many more (I do some form of breathwork every morning)
Meditation (breath, mantra, mindfulness etc) helps to calm the mind, helps with focus and also expands consciousness. Here is a 10 minute guided breath meditation to get the hang of it (I meditate every morning after breathwork)
Yoga Nidra or Non-Sleep Deep Rest (also called psychic sleep) is a guided body relaxation that is great for reducing stress and recharging your energy (better than a nap). It's also helpful to do it before bed - here is a 20 minute version - the creator has videos of different lengths for whatever time you have available
Box Breathing is a simple practise to control/contain the mind and nervous system, and it's great for keeping a lid on anger
Binaural Beats use a difference in frequency between the sounds playing into your ears to help match your brainwave state to a given frequency (requires headphones). Here is one that calms the mind into deep meditation
Isochronic tones are similar to binaural beats, but don't require headphones - This is also to calm the mind and help with meditation
And don't forget going for a walk, exercising, getting sunlight on your skin, spending time in nature or with friends, listening to music, singing and dancing!