Have you ever felt like you’re on edge, overwhelmed by anxiety, or unable to focus no matter how hard you try? Or perhaps you’ve experienced days where your energy is so low that even the simplest tasks feel overwhelming. These experiences could be more than just occasional stress; they might be indicators of a dysregulated nervous system.
Long-term dysregulation can impact both your physical and mental health, and potentially lead to a range of challenging symptoms. In this article, we delve into the concept of a dysregulated nervous system, uncover the top 10 signs, and provide actionable tips to help you restore balance and reclaim your well-being.
What is a dysregulated nervous system?
Our nervous system acts as the body’s internal software, governing everything from movement and sensation to thoughts and emotions. A key component of the nervous system is the autonomic nervous system (ANS), which controls involuntary bodily functions, such as heart rate, respiration, blood pressure, digestion, and sexual arousal.
The ANS comprises two main branches: the sympathetic nervous system (SNS), associated with the “fight-or-flight” response, and the parasympathetic nervous system (PNS), known for promoting social engagement, relaxation and restoration. Both branches play vital roles in maintaining optimal mental and physical well-being. When these systems fall out of balance, it can lead to a dysregulated nervous system, manifesting various symptoms that affect mental health, emotional stability and overall well-being.
The Importance of Regulating the Nervous System
Regulating the nervous system is crucial for maintaining overall well-being and enhancing daily life. A well-regulated nervous system allows individuals to respond effectively to life’s challenges, replacing emotionally charged reactions with controlled responsiveness and resilience. This improved emotional control helps people feel better and navigate stressful situations more easily.
Additionally, a balanced nervous system enhances cognitive functions, enabling individuals to access higher learning, retain important information, and build confidence in their knowledge and societal contributions. Furthermore, it supports the development of positive social relationships, allowing for deeper connections and more meaningful interactions with others. By promoting emotional stability, cognitive clarity and social connection, a well-regulated nervous system plays a vital role in improving overall quality of life.
Signs of a Dysregulated Nervous System
How can you maintain or achieve a balanced nervous system? Recognizing the signs of a dysregulated nervous system is the first step toward managing symptoms effectively. These signs can be classified into three main groups: physical, emotional and cognitive.
Physical Signs of Nervous System Dysregulation
- Muscle Tension
You frequently experience tight and sore muscles. Muscle tension involves the constant contraction of muscles, often leading to stiffness, aches and pain, particularly in areas prone to stress, such as the neck, shoulders and back. - Digestive Issues
You often suffer from stomach aches, bloating or other digestive problems that seem to arise unexpectedly. Symptoms like nausea, constipation, diarrhea and abdominal discomfort can be exacerbated by stress and nervous system dysregulation. - Sleep Disturbances
You have trouble falling asleep or staying asleep and often wake up feeling unrefreshed. Sleep disturbances include difficulties with initiating and maintaining sleep, leading to insufficient rest and a persistent feeling of fatigue upon waking.
Emotional Signs of Nervous System Dysregulation
- Mood Swings
You experience frequent and unpredictable mood changes, shifting from happiness to sadness or irritability without warning. These mood swings affect relationships and daily interactions, making it difficult to maintain emotional stability and creating challenges in social and work environments. - Anxiety
You often feel anxious and on edge, worrying about things that may or may not happen. Anxiety is characterized by persistent worry or fear about everyday situations, often leading to physical symptoms like a racing heart, sweating and emotional responses such as panic or unease in social situations. - Depression
You sometimes feel a deep sense of sadness or hopelessness that you can’t seem to overcome. Depression involves prolonged feelings of sadness, hopelessness and a lack of interest or pleasure in activities. Emotional symptoms often include crying spells, feelings of worthlessness and difficulty finding joy in life. - Irritability
You get easily irritated by small things that normally wouldn’t bother you. Irritability is an increased sensitivity to stimuli, leading to a quick temper and frustration over minor issues, which can impact your interactions with others and overall mood, often leading to conflicts and strained relationships.
Cognitive Signs of Nervous System Dysregulation
- Chronic Stress
You feel constantly stressed, as if you’re always under pressure and can’t relax. Chronic stress is characterized by a continuous state of mental and physical tension that can lead to health problems such as exhaustion, headaches and impaired cognitive functions, such as decision-making and problem-solving. - Poor Memory
You have difficulty remembering things, even important details or recent events. Poor memory is characterized by trouble recalling information, which can affect daily tasks and responsibilities, leading to frustration, decreased productivity and an inability to retain new information effectively. - Difficulty Concentrating or Focusing
You find it hard to concentrate on tasks or maintain focus, no matter how hard you try. This involves challenges in sustaining attention to tasks, resulting in decreased productivity, increased mistakes and difficulty completing projects or fulfilling responsibilities, affecting both personal and professional life.
Please note that these symptoms are not definitive indicators of nervous system dysregulation. Always consult your healthcare provider for accurate diagnoses.
What should I do if I experience signs of a dysregulated nervous system?
It is not uncommon for individuals to experience an overstimulated nervous system. Here are some actions you can take to support your nervous system health:
Self-care Techniques
Visualization
Give yourself a mental retreat by creating a safe space to manage stress whenever you feel dysregulated. To practice visualization, start by finding a comfortable position and closing your eyes. Focus on grounding yourself in your space, taking a deep breath in, and as you exhale, begin to picture yourself in nature. This could be a forest with leaves rustling in the wind, waves gently rolling onto the shore or a distant mountain peak. Immerse yourself in this peaceful environment—what do you see, hear or feel? Know that this is a place just for you and you can always return to this safe space.
Slow Breathing Exercise
When we’re experiencing feelings of stress, nervousness or anxiety, our breaths tend to be shorter and faster, even if we aren’t aware of it.
Stay regulated throughout the day by taking a pause and slowing your breath down with this box breathing tool. Slow breathing stimulates one’s parasympathetic nervous system, encouraging feelings of safety and signaling the body to calm down. Follow the video in the tool, focus on your breathing and notice any changes in your body as you inhale, as you hold and as you exhale.
We recommend practicing box breathing with your provider before doing so on your own.
Meditation
Meditation is a practice where an individual uses techniques such as mindfulness or focusing the mind on a particular object, thought or activity to train attention and awareness, achieving a mentally clear and emotionally calm state.
Start by choosing a location where you won’t be disturbed and sit or lie down in a comfortable position. If you are new to meditation, consider checking out our guided meditation videos. Bring your attention to your breath, noticing the sensation of air entering and leaving your nostrils or the rise and fall of your chest or abdomen. Consistency is key to meditation; try to meditate every day to build a routine.
Rhythmic Movement
Incorporating rhythmic activities into your daily routine is a simple yet effective way to regulate the nervous system. This approach leverages vestibular stimulation, which has been found to reduce stress, as measured by decreases in blood pressure, respiratory rate and improved sleep quality.
You don’t need specialized equipment—everyday items like rocking chairs, playground swings, and hammocks can be effective. Alternatively, you can use a therapy ball or roll a ball back and forth rhythmically. Begin with slow, gentle movements and gradually increase the intensity and duration based on your comfort level.
Spend Time in Nature
Going outside and moving your body is an effective way to reduce anxiety and enhance well-being. A 2019 study published in Nature by researchers from the European Centre for Environment & Human Health at the University of Exeter found that people who spend at least two hours per week in greenspaces, such as parks, report better health and well-being. It may not be possible to spend two full hours outside in one day. However, breaking it into about 20 minutes daily—through activities like a morning walk, lunchtime stroll, or evening relaxation—can make a difference.
Seeking Professional Help
If symptoms persist or significantly impact your quality of life, consider seeking guidance from a qualified healthcare provider or mental health professional. They can offer personalized interventions to address nervous system dysregulation.
Listening Therapy: The Safe and Sound Protocol (SSP)
The Safe and Sound Protocol is an evidence-based therapeutic tool designed to regulate the nervous system. Developed by Dr. Stephen Porges, the SSP is a specialized auditory intervention that targets the vagus nerve to promote nervous system regulation. It uses filtered music that mimics human vocal frequencies to help enhance social engagement, reduce anxiety, and improve emotional resilience.
Find a certified SSP provider to determine if SSP is suitable for you →
Recognize and Balance Your Nervous System
Understanding the signs of a dysregulated nervous system is the first step toward a healthier, more balanced life. By recognizing these indicators early and incorporating self-care practices, you can significantly reduce stress and enhance your overall well-being. Seeking professional guidance can further support this journey, offering specialized interventions tailored to your needs.
Achieving and maintaining a regulated nervous system is an ongoing journey. Stay attuned to your body’s signals and prioritize consistent self-care routines that work best for you, whether it’s through mindfulness practices, physical activities or adequate rest. Lastly, always feel comfortable reaching out for professional support to maintain optimal mental and emotional health.
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