What Is Nervous System Dysregulation?
Nervous system dysregulation has become a buzz phrase on social media, in chronic pain and chronic illness circles, and in the mental health world. But what does it actually mean to have a dysregulated nervous system? In laymans terms, nervous system dysregulation is when the automatic nervous system is stuck in a flight or fight sympathetic state, or a collapse state- which might be fatigue, depression, or dissociation to name a few. A healthy nervous system can flow through states of activation (stressors) but can then come back to a rest and digest state easily. Someone with dysregulation gets stuck in anxiety or shut down for example.
What Does Nervous System Dysregulation Feel Like?
Nervous system dysregulation can look different from person to person. Some people spend more time in a heightened state of activation, while others tend to shut down or feel depleted. Many people move back and forth between the two. Signs of a nervous system that is frequently in a heightened state can include anxiety, feeling wired or on edge, irritability, difficulty relaxing, racing thoughts, muscle tension, trouble sleeping, increased sensitivity to sounds or sensations, and feeling easily overwhelmed.
Additionally, a shutdown or collapse response can feel very different. You might experience fatigue, heaviness, numbness, disconnection, difficulty concentrating, low motivation, or a desire to withdraw. Some people describe feeling like they simply don’t have the energy or capacity to deal with anything else.
Overall, these states can lead to mental health struggles and body symptoms like- high blood pressure, gut problems, chronic fatigue, back pain….to name a few.
Why Does the Nervous System Become Dysregulated?
Many factors can lead to nervous system dysregulation. This could be a stressful job, stressful relationship, financial stress, trauma history, ongoing uncertainty, or simply having too many demands without enough recovery time. When stress is ongoing, the nervous system may begin to adapt by staying on high alert or, at times, shifting into a shutdown or depleted state. Over time, it can become harder for the body to return to a sense of calm and safety after the stressful situation has passed.
Trauma and The Nervous System
A childhood trauma history can set someone up with troubles in adulthood. If you grew up with a stressful parent or caregiver, or experienced emotional neglect such as a parent that was too busy or immature to be there for your emotional needs, you might have struggled with feeling alone and unsafe. Additionally, you might have been alone with big emotions like sadness or fear, unable to help your child self regulate. Now, in adulthood, your nervous system may still respond to stress as though you have to manage it all on your own. Situations that feel overwhelming, uncertain, or out of your control may trigger a stronger stress response than the situation seems to warrant. You might become anxious and hypervigilant, have difficulty calming down, or go in the opposite direction and feel exhausted, numb, or shut down. While a hypervigilant brain may have been needed in childhood, the brain doesn’t know in adulthood that it can stand down.
5 Ways to Help Regulate Your Nervous System
Overtime, you can reteach your brain and body safety.
- Self awareness. The first step to nervous system regulation is noticing your state. Sometimes naming it out loud can help. This might be saying- “I am anxious” or a “part of me is overwhelmed”. Science has found that just bringing about an observing state can start to settle down the brain signals.
- Orienting to your environment. When the brain senses danger, it orients towards the threat. When you purposely slowly look around your environment with curiosity, this helps the survival brain sense that there are no tigers or bears in the room. Orienting also helps you come back to the present. When we are overwhelmed we generally are not present. Another simple way to do this is to slowly look around your environment and name every blue object. When you are done, check in with how you feel.
- Practice being with body sensations without trying to fix them. Emotions are felt in the body. This might feel like buzzing, tingling, gut dropping. Noticing sensations with curiosity rather than immediately trying to change them helps the brain learn that these sensations are safe. You might pair being with sensations while you gently place your hand over your heart or hugging a pillow for support.
- Gentle movement. Rocking, swaying, or even shaking out excess energy can help your body to settle.
- Co-regulation. Being with another being whether it be human or animal is fast way to help yourself regulate and come back to the present moment. Talking to a friend or loved one, or even petting an animal can be supportive. Additionally, therapeutic touch work like cranial sacral therapy or reiki and help.
It’s Not About Always Staying Calm
Importantly, nervous system regulation isn’t about staying calm all the time. A healthy nervous system moves between different states throughout the day. The goal is to build greater flexibility. Basically, it’s the ability to experience stress or activation and then find your way back to a more regulated state. Nervous system regulation is a lifestyle change and not a quick fix. It’s done throughout the day, everyday. Overtime, this teaches your brain that you are safe.
Reach Out For Help: Mind-Body Therapy in Ventura, California
If you need additional support on your healing journey, the therapists at Centerwise Mind-Body Therapy are here to help. We offer in-person therapy at our Ventura office and online therapy for adults throughout California.