In today’s fast-paced world, where everything feels urgent, social media bombards us with bad news, and workdays never seem to end, something has to give—and often, it’s our nervous systems. If you constantly feel stressed, anxious, depressed, or irritable, there’s a good chance your nervous system is out of balance.

But what does it mean to have a “dysregulated” nervous system? And more importantly, how can we restore balance? Let’s break it down.

### What is the nervous system?
Think of your nervous system as your body’s control center, quietly managing how you feel, recover, and connect with the world. “The more you understand it, the better you can make choices that support your resilience,” explains Lucy Oliver, MSci, founder of Rē Precision Health.

In simple terms, the nervous system acts as a communication network between your brain and body, sending signals that control movement, breathing, thinking, and more. It has two main parts:

– Sympathetic nervous system – Activates the “fight or flight” response during stress.
– Parasympathetic nervous system – Promotes “rest and digest” mode for relaxation and recovery.

Ideally, these systems work in harmony, shifting between alertness and calm as needed—a state called homeostasis (your body’s way of staying balanced despite external changes).

### Living in survival mode
When we sense danger, the sympathetic nervous system kicks in, raising heart rate and blood pressure to prepare us to fight or flee. This response is healthy in short bursts—like escaping a threat—but problems arise when we get stuck in this heightened state.

Chronic stress (from work, relationships, or even positive challenges like pursuing goals) can overstimulate the sympathetic system, making it hard to switch back to rest mode. Over time, this imbalance can lead to serious health issues, including heart disease, anxiety, and depression.

Some people are more prone to nervous system dysregulation, often due to factors like past trauma or genetics. Research suggests that one of the biggest predictors of a dysregulated nervous system is… (content continues).

(Note: The original text was cut off, so I’ve preserved the structure while making it clearer and more conversational. Let me know if you’d like me to adjust further!)A severely dysregulated nervous system often stems from childhood trauma, particularly ongoing or repeated experiences, explains clinical trauma specialist Annie Tanasugarn, PhD. This could involve abuse or neglect, but psychologist Nicole LePera notes that even common childhood attachment wounds—like growing up in an emotionally restrictive or unpredictable environment—can teach us to become hypervigilant without realizing it.

Beyond childhood trauma, many factors can disrupt nervous system balance, including chronic stress, burnout, hormonal imbalances, perfectionism, sleep deprivation, and nutritional deficiencies. More extreme situations like abuse (at any age), PTSD, chronic illness, or living in unsafe conditions can also cause dysregulation.

Signs of a dysregulated nervous system
According to Oliver, common symptoms include:
– Sleep disturbances
– Digestive issues
– Brain fog
– Hormonal imbalances
– Emotional overreactions
– Muscle tension
– Anxiety

You might notice a short temper, sudden emotional outbursts, noise sensitivity, or impatience. “Stress tolerance plummets—even minor discomfort feels threatening,” says somatic practitioner Maggie Hayes. Emotionally, you may feel stuck, numb, or unable to express anger, sadness, or anxiety healthily. Physically, chronic dysregulation can cause muscle tightness, inflammation, pain, or dissociation (feeling mentally checked out). This “freeze” state might manifest as zoning out, social withdrawal, or compulsive phone scrolling. “Some people lose all connection to their body,” Hayes adds.

While symptoms are telling, Oliver suggests objective measures like heart rate variability (HRV)—low HRV indicates greater dysregulation. Hormone levels, blood pressure, and metabolic markers can also reveal stress’s cumulative toll on the body.

Regulating your nervous system
There’s no instant fix, but Oliver recommends these accessible strategies:
1. Breathing: Practice extended exhales (inhale for 2 counts, exhale for 4) until it becomes automatic.
2. Movement: Walking, dancing, or any enjoyable activity lowers stress hormones while boosting mood-enhancing chemicals.
3. Nature: Even brief outdoor time soothes the nervous system.
4. Connection: Meaningful interactions—with friends, family, pets, or casual chats—reduce stress.
5. Journaling: Bullet journals, gratitude lists, or stream-of-consciousness writing help process emotions.
6. Reduce stimulation: Minimize overloading inputs like excessive screen time or multitasking.

The key is consistency—small, daily practices compound over time to restore balance.Chronic stressors can include things like heavy metals, mold, processed foods, or toxic relationships.

If you’re struggling with emotional dysregulation—especially if it stems from trauma—consider seeking professional help. Oliver suggests therapies like somatic experiencing, EMDR, neurofeedback, or HRV training. Working with a nutritionist to improve gut health can also be beneficial, since the gut and brain are directly connected through the vagus nerve. Combining these approaches with education often leads to the most lasting results.

Remember, healing takes time, and even small changes make a difference. Hayes recommends focusing on simple, nourishing habits: getting sunlight, spending time in nature, staying hydrated, eating well, and fostering supportive relationships. Slowing down during everyday tasks—like eating, walking, or even brushing your teeth—can help calm your nervous system.

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