Many of us constantly face high levels of stress every day due to work demands, poor working environments, and other personal life stressors such as health issues, financial challenges, current events, and relationship problems between family members. All this, as you can imagine, can impact your wellbeing and lead to a dysregulated nervous system.
Why does the nervous system become dysregulated?
The nervous system becomes dysregulated primarily due to prolonged and intense exposure to stressors, both physical and psychological. Without adequate recovery from these stressors, along with unhealthy diet and lifestyle choices, mental health issues, and underlying medical conditions, an imbalance between the sympathetic nervous system (responsible for the “fight-or-flight” stress response) and the parasympathetic nervous system (responsible for the body’s rest and relaxation) occurs. This imbalance causes the sympathetic nervous system to become overly dominant, putting the body in a constant state of high alertness and stress.
Common Signs of a Dysregulated Nervous System
Common signs of a dysregulated nervous system include a range of physical, emotional, and behavioural symptoms that can significantly impact work and personal life. Here are some of the key markers to look out for:
- Feeling stressed and overwhelmed, even when things seem to be going well. This can lead to difficulty relaxing and constant worrying about the future.
- Poor memory, frequently experiencing frustration, and overreacting to situations.
- Digestive issues such as stomachaches, nausea, and changes in appetite.
- Difficulty falling asleep, waking during the night, or experiencing insomnia due to the body’s inability to relax and regulate sleep patterns.
- Frequent mood swings, anxiety, depression, and irritability.
- Feeling constantly tired, fatigued, or experiencing energy slumps.
- Hormonal imbalances, such as premenstrual symptoms, amenorrhoea, or blood sugar imbalances.
5 Strategies to Regulate Your Nervous System
Regain balance and resilience in the face of stress by incorporating these strategies into your daily routine:
Stimulate your vagus nerve
The vagus nerve, also known as the “wandering nerve,” is the longest cranial nerve in the body and plays a vital role in regulating many essential bodily functions, including heart rate, digestion, and stress responses.
One effective practice to stimulate the vagus nerve is to place your fingertips at the base of your skull, where the vagus nerve originates, and make an elongated “voo” sound, bringing attention to the vibrations this causes in your fingertips.
Move frequently
Physical activities help regulate the parasympathetic nervous system which promotes relaxation and reduces stress. Moving doesn’t have to be strenuous. Simple activities like taking your dog for a leisurely walk, doing gentle stretches, or practicing yoga can make a significant difference, especially if you spend prolonged periods sitting at your desk throughout the day.
Practice deep breathing
To do this, find a comfortable seated or lying position. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Feel your diaphragm expanding and pushing your belly outward. Exhale slowly and fully through your mouth or nose, letting your abdomen deflate as you release the breath. When practiced regularly, deep breathing can decrease heart rate, lower blood pressure, reduce levels of stress hormones like cortisol, and increase feelings of calmness and mental clarity.
Consider tapping
Emotional Freedom Techniques (EFT), also known as tapping, involve tapping specific points on the body, such as the hands, face, and torso, while focusing on situations that trigger negative emotions. The technique is based on the idea that tapping these points can release “energy blockages” that cause negative feelings and physical symptoms.
Scan your body
Find a comfortable position, whether lying down, sitting, or standing. Starting at your head down to your toes, bring attention to each part of your body. Notice any particular area where you’re holding tension and focus on that area. Tense it even more for 5 seconds, and completely release that tension with an exhale. You can do this once a day or just when you’re feeling stressed.
While the strategies mentioned above are essential for regulating the nervous system, it is crucial to address the underlying causes of dysregulation to achieve lasting results. If the root causes are not addressed, episodes of dysregulation will continue to persist. Moreover, if the intensity and frequency of dysregulation significantly impact daily life, it may be necessary to seek additional support through psychotherapy to effectively manage and overcome the issue.