Sympathetic vs. Parasympathetic Worksheet

it starts with awareness

This worksheet will help you become familiar with the roles of the sympathetic and parasympathetic systems in your own body. Use this guide to identify which system might be active at various times throughout the day. Observing these states can help you understand how your body responds to stress and rest, empowering you to make intentional shifts toward balance.

Sympathetic Nervous System (SNS) – "Fight or Flight"

The sympathetic system activates in times of perceived stress or challenge. Here are common physical and mental responses:

  • Increased heart rate

  • Rapid or shallow breathing

  • Tensed muscles

  • Decreased digestion (may feel like a ‘knotted’ stomach)

  • Heightened alertness or racing thoughts

Parasympathetic Nervous System (PNS) – "Rest and Digest"

The parasympathetic system supports relaxation, repair, and recovery, helping the body conserve energy and maintain health. Here are common signs:

  • Slow, steady breathing

  • Relaxed muscles

  • Stable, calm heart rate

  • Improved digestion (feeling at ease after meals)

  • Clear and present thoughts

Daily Prompts

Use these prompts to observe how the two systems appear in your life:

  1. Morning Check-In: How does my body feel as I start the day? Am I calm, tense, or somewhere in between?

    • Note any specific sensations, such as tightness or ease, and observe your breathing.

  2. Midday Awareness: Pause around midday and check your stress level.

    • Am I feeling rushed, calm, or neutral? Which system (SNS or PNS) seems more active?

  3. Evening Reflection: At the end of the day, review moments when you felt stressed versus when you felt relaxed.

    • What activities or thoughts triggered each state?

    • Note any patterns that might help you build awareness of how your body responds to daily life.

By tracking these observations, you’ll begin to recognize patterns and discover which situations activate each system. Over time, this awareness can help you choose the tools and practices that work best to bring your system back to balance.