Our nervous system controls nearly every function in our body, from basic processes like breathing and heartbeat to complex actions like thinking, learning, and movement, but what does it need to function properly? We will get to that in just a moment, but first, let’s talk about what a dysregulated nervous system looks like.
Dysregulated Nervous System
Physical Symptoms Include:
- Persistent fatigue: Feeling drained regardless of sleep, as the body is constantly in a stress response mode.
- Digestive issues: Symptoms like bloating, indigestion, or Irritable Bowel Syndrome (IBS) are common because the “rest-and-digest” system is shut down.
- Muscle tension: Chronic tightness, particularly in the neck, shoulders, and jaw.
- Headaches: Frequent headaches or migraines can be triggered by chronic stress and muscle tension.
- Sleep disturbances: Difficulty falling or staying asleep, or feeling unrested upon waking.
- Heightened sensitivity: Being easily overwhelmed by noise, light, or other sensory input.
Emotional Symptoms Include:
- Anxiety and panic: Persistent worry, fear, or panic attacks.
- Irritability: Increased anger, frustration, or outbursts.
- Emotional numbness: Feelings of disconnection, emptiness, or being “shut down”.
- Depression: Feelings of hopelessness.
- Emotional dysregulation: Difficulty managing strong feelings.
Cognitive Symptoms Include:
- Brain fog: A sense of confusion or mental cloudiness.
- Difficulty concentrating: Trouble focusing on tasks or conversations.
- Hypervigilance: Being overly attuned to your surroundings and other people’s emotional states.
- Racing thoughts: A constant stream of ideas and worries that are hard to control.
- Forgetfulness: Memory lapses or trouble recalling important details.
So how can we get our nervous system into a harmonious state of regulation? In some cases, it may require professional help from a somatic therapist, a therapist specializing in nervous system regulation, or a medical doctor (who may prescribe medications or refer you to a specialized therapist). Medications may help with symptoms, but they do not heal the root cause. However, you can get started on your own by consistently incorporating some of these proven techniques from https://www.calm.com/blog/how-to-regulate-nervous-system into your day:
- Try a physiological sigh or other breathing exercises
- Move your body
- Use a weighted blanket
- Meditate to help calm your mind
- Introduce mindfulness into your routine to help reduce stress
- Give yourself a massage or a hug
- Try tapping (Emotional Freedom Technique)
- Place your feet on the earth
- Connect with nature
- Take a cold shower
- Use co-regulation
- Prioritize sleep
Click the link above to learn more!
According to the article found at https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns, staying physically active and maintaining a healthy weight are keys to a healthy and regulated nervous system. “Type 2 diabetes damages your autonomic nerves over time. That’s why preventing it, or at least delaying when it starts, can make a big difference in your overall well-being.” Nutrition is also critical in supporting your nervous system.
- Eat a balanced diet: Incorporate foods rich in omega-3 fatty acids like salmon, flaxseeds, and walnuts.
- Ensure enough B vitamins: B vitamins, especially B1, B6, and B12, are crucial for nerve function. Good sources include dairy, eggs, lean meats, and whole grains.
- Stay hydrated: Drink plenty of water throughout the day, as dehydration can disrupt nerve signals.
- Avoid harmful substances: Limit alcohol consumption and avoid other drugs, which can have toxic effects on the nervous system.
Whether nervous system dysregulations began from physical or emotional trauma, a health condition, or chronic stress, you can start the process of healing today. Pick one (or as many as you’d like) of the suggestions listed above and commit to daily use for at least one month, and see if you don’t notice improvement.
*If you suspect the cause to be a medical condition or you have a serious dysregulation issue, please see your healthcare provider to discuss. CARS Employees: you have access to a coach or therapist free and confidentially through our EAP Program.
Comments are closed