Change is possible — slowly.
A stuck pattern isn't permanent. Nervous systems are shaped by repetition, which means they can be re-shaped by repetition too — gently, in small doses, over time. Not in a weekend. But genuinely, and often more than people expect.
The word that matters here is slow. This work rewards small and regular far more than big and forceful — in fact, pushing too hard tends to backfire, because a system can't feel safe while it's being strained. "Less is more, and slower is better" is close to a motto in this world. With a nervous system, slower usually isthe fast way.
You don't have to figure it all out today. You've already done the first thing that matters — you've started paying attention. From here, you might try a short practice, read a little more, or, when you're ready, look into working with a person.