Understanding Nervous System Dysregulation: What It Is and How to Restore Balance

DISCLAIMER: This article is intended for informational purposes only. It is recommended that you consult the appropriate professional prior to implementation of any treatment programs. While rare, certain therapeutic treatments can have unintended effects if they are not the right fit for you and your circumstances.

Nervous system dysregulation has been getting more attention in recent years, as people become more aware of how chronic stress and trauma can impact their bodies and minds. At its core, nervous system dysregulation occurs when our autonomic nervous system (ANS) becomes “stuck” in a heightened or depleted state, unable to return to a place of calm and balance. This can lead to a wide array of physical, mental, and emotional symptoms that affect our overall well-being.

In this post, we’ll explore what nervous system dysregulation is, how it impacts us, and some effective ways to restore a healthy balance.

What is Nervous System Dysregulation?

The autonomic nervous system (ANS) is responsible for regulating involuntary bodily functions, like heart rate, digestion, and breathing. It has two main branches:

1. Sympathetic Nervous System (SNS): Known as the “fight-or-flight” system, this part of the ANS prepares the body for action by increasing heart rate, releasing adrenaline, and heightening alertness in response to perceived threats.

2. Parasympathetic Nervous System (PNS): Often called the “rest and digest” system, the PNS helps the body relax, repair, and conserve energy by slowing the heart rate, promoting digestion, and calming the mind.

When these two branches work in harmony, they allow us to respond to challenges with flexibility, shifting between activation and relaxation as needed. However, when we experience chronic stress, trauma, or overwhelming emotions, the nervous system can become dysregulated, either remaining in a hyper-aroused state (SNS dominance) or shutting down (PNS dominance). This imbalance can lead to symptoms like anxiety, irritability, fatigue, digestive problems, and difficulty focusing.

Symptoms of Nervous System Dysregulation

Here are some common signs of a dysregulated nervous system: 

- Hyper-arousal (SNS dominance): Feelings of anxiety, restlessness, anger, hypervigilance, increased heart rate, and digestive issues. You may feel “on edge” much of the time, finding it hard to relax.

- Hypo-arousal (PNS dominance): Feelings of fatigue, numbness, low energy, or detachment. You may feel disconnected from your body, struggle to engage socially, or experience low motivation and “shut down.”

Recognizing these symptoms is the first step to restoring balance, as they signal that the nervous system is “stuck” in either a heightened or depleted state.

5 Ways to Restore Nervous System Regulation 

Thankfully, there are many effective ways to support nervous system regulation, helping your body move back toward a balanced state. Here are five methods you can try:

1. Practice Deep Breathing and Mindfulness 

One of the quickest ways to calm the nervous system is through deep, mindful breathing. Techniques like diaphragmatic breathing or the 4-7-8 method can help slow the heart rate, engage the PNS, and promote relaxation. By focusing on slow, intentional breaths, you can signal to your body that it’s safe to relax and calm down.

2. Engage in Physical Movement 

Physical movement helps to release pent-up energy and rebalance the nervous system. Activities like yoga, walking, or dancing provide a healthy outlet for the “fight-or-flight” energy. Even short periods of movement throughout the day can make a difference, reducing tension and promoting relaxation.

3. Grounding Exercises

Grounding exercises are designed to connect you with your physical surroundings, helping you stay present and calm. Examples include pressing your feet firmly into the floor, running your hands under cool water, or focusing on an object and noticing its details. These simple practices can “reset” the nervous system, especially when feeling overwhelmed.

4. Use Cold Exposure 

Exposure to cold can stimulate the vagus nerve, which helps activate the parasympathetic nervous system. Try splashing your face with cold water, using a cold pack on your neck, or taking a short cold shower. This method can quickly reduce stress and bring your body back to a more balanced state.

5. Create a Self-Soothing Toolkit

A self-soothing toolkit can include comforting activities that help calm the nervous system. Listening to calming music, engaging in creative hobbies, or using aromatherapy (like lavender essential oil) can provide relief. Incorporating these soothing activities into your daily routine allows your body to return to a state of calm more easily.

Final Thoughts

Nervous system dysregulation is common, especially for those who experience chronic stress or trauma, but it’s also something you can address through intentional self-care. By learning to recognize signs of dysregulation and incorporating practices that support balance, you can help your body and mind return to a place of stability, resilience, and peace.

Remember, taking small, consistent steps to support your nervous system can lead to lasting improvements, and if you’re struggling, reaching out for support from a mental health professional can provide additional tools and guidance.