What Is Nervous System Dysregulation, Anyway?
You’ve probably heard that a lot by now. So what does it really mean?
When the nervous system is dysregulated, it becomes overly sensitive and inappropriately reactive. This process begins with ongoing or unaddressed stress, which affects the autonomic nervous system. Certain aspects of the autonomic nervous system react to stress, such as digestion, heart rate, blood pressure, and breathing. Therefore, when the nervous system is dysregulated, or overly reactive, the physical body (as well as mental health) suffer. This dysregulation changes how we perceive and react to our world and various stimuli.
How Does the Autonomic Nervous System Work?
There are two branches to the nervous system: sympathetic and parasympathetic.
The sympathetic controls what is often referred to as “fight or flight,” while the parasympathetic controls “rest or digest.” In a balanced, healthy state, these two work together to maintain safety, health, and recovery. But in a dysregulated system, the sympathetic system usually takes control. This looks like high alert, stress response to mundane situations, and irritability. Conversely, the parasympathetic system can start to dominate. This looks like low energy, disinterest and disengagement, and excessive sleep.
What Are Some Signs of Potential Dysregulation?
There can be many signs, but here are some common ones:
Heightened reactivity to noise, movement, light, and other sensory input
Frequent anxiety
Frequent tearfulness or difficulty controlling emotions
Difficulty falling or staying asleep
Extreme discomfort with stillness or quiet
Chronic digestive issues such as bloating, discomfort, and IBS symptoms
Chronic fatigue, despite what seems like adequate sleep
Difficulty focusing
Disinterest in previous joys
Decreasing interest in engaging with others
So What Causes Nervous System Dysregulation?
There are a couple of commonly recognized culprits, including chronic stress and trauma.
Chronic stress causes a continuous activation of the sympathetic nervous system, and this can lead to a compromise in the ability to regulate.
Trauma can have immediate impacts on the nervous system. Traumas experienced in childhood can negatively affect how the nervous system develops to begin with, and repeated traumas can impact the continuation of that.
Nervous system dysregulation is also recognized in other mental health conditions such as anxiety, depression, autism, sleep disorders, and borderline personality disorder.
How Can You Support Your Body to Avoid Dysregulation?
There are many proactive, preventative things you can do! Lifestyle and habit choices are paramount, and here are a few:
Get adequate and regular sleep. Adequate sleep supports all systems of the body. This does not just mean enough sleep, but sticking to a regular schedule. Your circadian rhythm will dictate the regularity of many other functions of the body.
Get regular exercise and movement. This can be running, dancing, stretching, weight lifting—whatever you enjoy!
Reduce intake of stimulants such as caffeine and sugar. These have a great effect on the body and should be consumed in moderation. Avoid a routine of caffeine dependence during the day and alcohol at night.
Establish and commit to daily routines. Your mind and body feel safe with routine. Although there are biological benefits to changing the routine and learning new things, for the sake of calming a dysregulated nervous system you should have expected routines in place as well.
Practice deep breathing and mindfulness. These can be practiced in free time so that they are readily accessed skills in moments of stress and anxiety. Guided imagery and meditations are also useful for establishing a calmer nervous system that reacts more gently to stimuli.
Wrap Up
The nervous system becomes conditioned however we program it. Everyone has the power to utilize these tools in order to condition a healthy, regulated nervous system. With practice and intention, your nervous system can be in healthy balance for safety, peace, and calm.
If you’re experiencing signs of nervous system dysregulation and want personalized guidance on your path to healing, Valor Counseling & Holistic Services in Longmont, CO is here to help. Our team offers compassionate, evidence-based support for stress, trauma, anxiety, and more. Contact us today to schedule a consultation and take the first step toward a calmer, more balanced life.
Visit us at valorcahs.com or call us to learn more about our services.
References
Cleveland Clinic. (n.d.). Autonomic Nervous System. https://my.clevelandclinic.org/health/body/23273-autonomic-nervous-system
Harvard Health Publishing. (2024). Understanding the Stress Response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.
National Institute of Mental Health. (n.d.). Coping with Stress. https://www.nimh.nih.gov/health/publications/stress