Dysregulated Nervous System – What Is It?

ByEric Owens Updated:

The nervous system is an integral part of our bodies, and when it slips up, so do we. If your heart beats too fast even as you feel fatigued, you might have a dysregulated nervous system (dysautonomia or maladaptive stress disorder). If left untreated, this can become chronic and lead to feelings of helplessness, distorted self-perception, and bodily dysfunction.

Dysregulated nervous systems are a stress response that may cause physical and mental health difficulties, such as IBS, anxiety, and insomnia. The autonomic nervous system can be reregulated through limbic retraining and lifestyle adjustments, like therapy or dietary changes. 

Healing or regulating a dysregulated nervous system is a process of trial and error. Finding the right path for healing can be laborious, but the results of feeling in control of your body and finding peace are well worth the effort you put in.

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What Is a Dysregulated Nervous System?

The nervous system is the control center of the body. It is responsible for pointing out danger and safety so we can react appropriately. When there’s danger, the autonomic nervous system triggers a stress response (hyperarousal in the sympathetic nervous system).

Once the threat is gone, the parasympathetic nervous system soothes the frazzled nerves. Nervous system dysregulation (maladaptive stress response or dysautonomia) is an imbalance between sympathetic and parasympathetic nervous systems. Poor regulation is widely seen in survivors of childhood trauma or neglect. Other causes may be medical trauma, bullying, chronic stress, hormonal imbalance, and PTSD.

The result of this dysregulation is a heightened flight or flight response. These responses were helpful to us in our past of hunting and hiding; however, in a relatively less threatening modern society, those with sensitive nervous systems are left overwhelmed and hypervigilant.

Signs That You Have a Dysregulated Nervous System

The most notable signs of a maladaptive stress response are related to the sympathetic nervous system. You might experience a rapid heartbeat and irregular breathing.

Possible dysautonomia indicators:

  • Mental health struggles such as dissociation, depression, and anxiety are signs of DNS.
  • Problems with daily functioning: lethargy, insomnia, hypervigilance, brain fog, or sensory overload (HSP), as well as struggles with focus or memory recall.
  • Behavioral irregularities: thrill-seeking behavior, people pleasing, and emotion over-reactivity. 
  • Gut problems: rosacea or IBS.
  • Other chronic illnesses: ADHD and OCD.

Dysautonomia stops us from truly living and learning. To fix a dysregulated nervous system is not to take away what has already happened but to learn to deal with the effects, whether it be a trauma response or severe stress. 

Identifying a problem is the first step to rectifying it. Thankfully, nervous system regulatory practices exist, and hard-won healing is yours for the taking.

Healing a Dysregulated Nervous System

The nervous system runs throughout your body, a highly complex network of signals from the brain with heavy support coming from the spinal cord. Resetting the autonomic nervous system without medication (holistically) is possible using your body and a few professionally tried and tested techniques.

There are two approaches to healing a dysregulated nervous system: long and short-term. Long-term healing aims to fix the underlying causes of dysregulation. At the same time, short-term resets strive to relieve current dysregulation symptoms that may feel like the onset of a panic attack.

There is no fix-all cure, unfortunately, but that does not mean you cannot make progress toward fixing a dysregulated nervous system. Everyone’s bodies are different, and what works for one person may be less successful for the next. The key is to work through numerous regulating tools to ensure you find the one that is most comfortable for you.

Regulating Your Dysregulated Nervous System

A famous quote by Dr. Bessel van Der Kolk, renowned psychiatrist and author of The Body Keeps The Score, says that the most significant concern for the troubled is to find safety within their bodies. After all, the body is where we live. A dysregulated body creates dysregulation in our minds and lives.

At the crux of the matter, healing a dysregulated nervous system is about regaining balance between the sympathetic and parasympathetic nervous systems. Since imbalance is integrally tied to the fight and flight responses (the body’s safety mode), what better way to treat the dysregulated nervous system than with a sense of security?

We can achieve stability and thus regain a feeling of safety by appealing to the parasympathetic nervous system, which helps calm us. You can do this by removing and acknowledging stress triggers, whether real or perceived, through introspection and environmental changes.

Short Term Nervous System Healing

Whether you’re struggling with brain fog or severe overstimulation, anxiety, or dreading a meeting with your boss, there are a few quick fixes to help you get through the day. 

Activities for short-term regulating of the nervous system:

  • Massages improve circulation, promote rest, and trick the mind into following the body’s example of relaxation.
  • Singing or chanting helps focus the mind and switches the body from a sympathetic (hyperarousal) state to a parasympathetic (rest) state.
  • Cold water immersion or ice massages shock the body into rebalancing. They can help with symptoms of depression and immune system functionality.
  • Breathing exercises (e.g., 4-7-8 or box method) reoxygenate the blood. Grounding and meditation (guided or unguided) slow your heart rate. 
  • Moderate exercise, for example, dancing or walking, relieves stress and releases endorphins.
  • Forest bathing or beach walks are physically and mentally rejuvenating as they reduce pulse rates and cortisol levels and calm the mind. They also expose you to more sunlight (vitamin D), an excellent nervous system regulator.
  • Keep on hand scented oils or objects that promote focus and relaxation, such as lavender oil or a scented slime.
  • Apply weight to your body. Weighted blankets, hugs, and vests are things that offer physical pressure. Weight is physical comfort, increases focus, lowers heart rates, and offers relief. 

Beyond adding new activities to rebalance your nervous system, some activities eliminate negative factors, such as appointing tech-free time or avoiding stressors like reality TV or hostile social gatherings. Replace these behaviors with more low-stimulation and soothing activities.

Long-Term Nervous System Healing

Long-term healing must be internal as well as external. By addressing the internal cause, emotions, or traumas and taking physical charge of your response to it, you can train your nervous system for balance. 

Long-term practices to fix your dysregulated nervous system:

  • Consider going to therapy and keeping a journal. Therapists can help you find the underlying cause of the dysregulation and pinpoint any emotional stressors affecting it.
  • Inform trusted family or friends of your situation and ask for help. Cuddling, skin-to-skin contact, emotional vulnerability, and quality time spent in the presence of a ‘safe’ person can help soothe the sympathetic nervous system and give you a break from taking the stress on your own.
  • Take stock of your daily lifestyle and make changes where possible to adjust for better nervous system regulation. Some daily stressors include watching news broadcasts or violent movies, loud music, bad eating habits, disorganized living space, and uncomfortable clothing.
  • Adjust your diet for gut health and optimal vitamin intake. Take probiotics and consult a doctor on whether to use vitamin supplements like magnesium, vitamin D, and iron.
  • Consider using a heart rate tracking device to see when your sympathetic nervous system is triggered.
  • Make use of limbic retraining or self-regulation daily. These target the brain’s emotional center, soothe anxiety and depression, and help with fatigue. Some examples are yoga, tai chi, qi gong, meditation, and breathing exercises.
  • Consult a doctor about getting sleep aids such as melatonin, as sleep is essential for body repairs and brain cleansing.

Continuous use of short healing practices can also have long-term benefits, especially when used in conjunction with long-term nervous system regulating practices.

Conclusion

Centuries of fighting for survival have hardwired our bodies with necessary survival tools – namely, the nervous system – however, when this control center becomes imbalanced, it turns this survival tool back on our bodies and minds. The self-sabotaging of the autonomic nervous system can be devastating, but it is manageable.

Tackling dysautonomia, however long it may take, is possible through changes in daily mental and physical practices. Through self-regulation, professional consults, and the addition of enjoyable activities such as dancing or nature walks, you can tackle your dysregulated nervous system into balance once more.

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