Symptoms of a dysregulated nervous system and what to do about it
- Sara
- Apr 16
- 3 min read
Recently there has been a significant attention on nervous systems, especially when they become “dysregulated”, manifesting as both physical and psychological ailments. Influencers and the like are sharing their self-remedy tips, ranging from cold plunges to hypnosis.
What makes up a nervous system?
So what is actually a nervous system and does it really have such a huge impact on our well-being as the current hype suggests? Nervous system could be described as a body's command center, including the brain, the spinal cord and nerves. The nervous system plays a vital role in our overall well-being by transmitting messages, or electrical signals, between the brain and various parts of the body. These signals are responsible for essential functions such as breathing, movement, communication, and perception. By continuously monitoring both internal and external environments, your nervous system determines the best way to respond to every situation you encounter.
How can the nervous system become dysregulated?
To avoid getting too technical about the anatomy of our nervous systems, think of your nervous system as a portal between you and reality. I've previously written about the differences between the sympathetic (fight, flight and freeze mode) and parasympathetic (rest and relaxation) nervous systems in this blog post. The current discussion centers on how our nervous systems can become dysregulated, causing us to be overly sensitive and reactive to perceived threats, even when no real danger exists. Think about it, how do you react to your triggers: Do you feel like avoiding them, do you suppress your rection, or do you try to meet your needs externally?
There are theories about the mind-body connection and ways that trauma and social experiences can affect nervous system regulation and thereby, mental and physical health. Nervous system dysregulation can be exacerbated by immediate conflict, like an argument with someone or a trauma (even if not "so serious"). It can also stem from prolonged stress, stressful incidents or a toxic work environment. It's also said, that our childhood programming can persist in our bodies.
Common symptoms
The symptoms of a dysregulated nervous system were somewhat consistent across various sources. Some of the symptoms can manifest as for example:
Feeling on edge or overwhelmed
Mood swings: feeling generally irritable and reactive about everything
Chronic pain and illness (despite healthy lifestyle choices!)
Sensitivity sensory stimuli
Sleep problems
Concentration problems and short attention span
Changes in appetite
Immune and hormonal issues
Skin and gut problems (e.g. eczema, IBS...)
Overly sensitive to other people and their emotions (feeling drained as if your cup is always empty)
This is not to say that all of these symptoms are necessarily to do with your nervous system, but it might indicate something if you suffer from multiple coexisting symptoms.
How to heal your nervous system?
You may have heard of Dr Peter A Levine who is a psychotherapist and the creator of 'somatic experiencing'. He relies on 'body first approach' which focuses on helping people to pay attention to the internal sensations of their bodies before the cognitive ones. Somatic experience is considered a form of alternative medicine and its own branch of treating stress-related disorders. Much literature exists on the topic if you became curious about reading more.
So - how can you start somatic experiencing on your own? The first step is to simply acknowledge your nervous system and your usual ways of coping with discomfort. Begin by incorporating moments of stillness and pauses into your day to ask yourself, how does my body feel? Become aware on how stressful situations make you feel and find ways to soothe your nervous system in those moments. As you know, my answer to pretty much everything is a daily yoga practice, but you can try other forms of physical movement to tap into your body and sensations. Shaking and dancing are also widely recommended. Instead of intellectualising a certain situation, go for movement!
Pranayama techniques of which I've written about are also helpful. When you feel like your fight-flight-freeze response activates, try and fill your lungs full with oxytone and exhale with a sigh out. A guaranteed way to feel more in control of a situation. Ideally, opt for more moments like this throughout your days, especially when you feel triggered. The more you feel safety within, the easier it becomes to operate in the external world.
If you're curious about this practice and would like to share it in person with others, you can join to the upcoming Climate Wellness Retreat through the link below. In the retreat, we will learn methods of somatic healing.
I wish light in your day,
x Sara
Comments