Signs Of A Dysregulated Nervous System And What To Do About It

The nervous system can be difficult to understand. While it may seem “invisible,” it’s function can be observed in everything from how we respond to stress and regulate body temperature to how we fight infection and recall information (memory).

Nervous system regulation, however, can be tough to evaluate as it is so interconnected with other systems in the body. It’s important to understand more about how the nervous system works to better evaluate if it’s functionally optimally in your own body. And if it’s not, there are a number of strategies you can use to return to balance.

How Your Nervous System Works To Promote Health

The Nervous System: A Complex Harmony

Your nervous system is the master conductor of your body's intricate symphony. It orchestrates every function, from the beating of your heart to the thoughts that cross your mind. This complex system operates through three primary branches: the parasympathetic, sympathetic, and autonomic nervous systems.

Parasympathetic Nervous System (PNS): Rest and Digest

The PNS is your "rest and digest" system, promoting relaxation, recovery, and regeneration. It slows your heart rate, increases digestion, and fosters a sense of calm. This system is active when you're embodying chill––feeling relaxed, meditating, or enjoying a warm bath.

Sympathetic Nervous System (SNS): Fight or Flight

The SNS is your "fight or flight" system, kicking in when you're stressed, anxious, or threatened. It increases your heart rate, blood pressure, and energy levels, preparing you to either confront the challenge or flee from danger, even when there is nothing you can physically flee from or fight off.

Autonomic Nervous System (ANS): The Automatic Pilot

The ANS is the automatic pilot of your nervous system, regulating involuntary functions like heart rate, blood pressure, breathing, and digestion. It ensures your body functions optimally, even when you're not actively thinking about it.

Understanding the harmony between these systems is crucial for achieving optimal health and balance in your body. By supporting your nervous system, you can unlock improved physical and mental well-being, increased resilience, and a deeper sense of connection to your body and the world around you.

Signs Of A Dysregulated Nervous System 

Because the nervous system effects are so widespread in the body, symptoms of dysregulation can vary greatly from person to person. Here are some common things to look out for:

In the body

Rapid heartbeat or palpitations

Excessive sweating

Muscle pain and tension

Fatigue, low energy, exhaustion

Insomnia or difficulty sleeping

Digestive issues, such as irritable bowel syndrome (IBS)

Headaches, migraines, or tension headaches

Difficulty breathing, or feeling of choking

Numbness, tingling, or burning sensations in hands or feet

Emotional and Behavioral

Anxiety, fear, or panic attacks

Mood swings, irritability, or restlessness

Difficulty concentrating or focusing

Memory or cognitive impairment

Increased stress, overwhelm, or feeling "on edge"

Emotional reactivity, or intense emotional responses

Avoidance behaviors, or withdrawal from activities

Intrusive thoughts, or flashbacks (in cases of trauma)

Other Symptoms

Dissociation, or feeling disconnected from oneself

Sensory sensitivities, or hypersensitivity to stimuli

Destructive self-soothing behaviors, such as substance abuse or self-harm

Difficulty regulating body temperature

Orthostatic intolerance (dizziness upon standing)

What Causes This Dysregulation?

When your nervous system is out of balance, it can impact every aspect of your health. But what drives this dysregulation? Let's explore the common culprits:

1. Chronic Stress: Ongoing stress can wear down your nervous system, leading to burnout and exhaustion.
2. Trauma: Physical, emotional, or psychological trauma can leave a lasting impact on your nervous system.
3. Poor Sleep: Insufficient or disrupted sleep can disrupt your nervous system's natural rhythms.
4. Gut Imbalance: A dysfunctional gut microbiome can send signals to your nervous system, leading to dysregulation.
5. Toxins and Environmental Stressors: Exposure to toxins, heavy metals, and environmental stressors can impact nervous system function.
6. Nutrient Deficiencies: Lack of essential nutrients like B vitamins, vitamin D, and omega-3 fatty acids can impede nervous system function.
7. Chronic Inflammation: Ongoing inflammation can damage nervous system tissues and disrupt signaling.
8. Hormonal Imbalances: Hormonal changes, such as thyroid dysfunction or adrenal fatigue, can impact nervous system regulation.
9. Electromagnetic Hypersensitivity: Exposure to electromagnetic fields (EMFs) can affect some individuals' nervous systems.
10. Genetics and Epigenetics: Genetic predispositions and epigenetic factors can influence nervous system function and regulation.
11. Aging and Oxidative Stress: Natural aging processes and oxidative stress can impact nervous system health.
12. Poor Breathing and Respiration: Shallow breathing and poor respiration can disrupt nervous system function.
13. Lack of Social Connection: Social isolation and disconnection can impact nervous system regulation.
14. Chronic Illness and Pain: Ongoing illness and pain can lead to nervous system dysregulation.
15. Medications and Substances: Certain medications and substances can impact nervous system function and regulation.

Hitting The Reset Button 

If you’re feeling like any of these are ringing true, your nervous system may very well be out of whack. What may be comforting to know is that much of this regulation is well within your control. Even with a history of trauma, genetic history, and incidence of disease--you can make lifestyle changes today and move forward to reset your system for good.

Evidence-Based Practices

Ready to take control of your nervous system and unlock improved health and resilience? Try a combination of some or all of these evidence-based practices:

Mindfulness & Meditation: Reduces stress, anxiety, and inflammation, while promoting relaxation and calm. (1)

Breathwork: Slows heart rate, lowers blood pressure, and increases parasympathetic activity. (2)

Yoga: Combines physical movement with deep breathing and meditation to regulate the nervous system. (3)

Exercise and Physical Activity: Regulates the nervous system, reduces stress, and promotes overall well-being. (4)

Social Connection and Community: Strengthens social bonds, reduces stress, and regulates the nervous system. (5)

Sleep Hygiene: Prioritizes restful sleep, essential for nervous system regulation and overall health. (6)

Nutrition and Supplementation: Focuses on whole foods, omega-3 fatty acids, and targeted supplements to support nervous system function. (7)

Heart Rate Variability (HRV) Training: Improves parasympathetic activity, reduces stress, and enhances resilience. (8)

Mind-Body Therapies: Includes practices like acupuncture, massage, and tai chi to regulate the nervous system. (9)