Ever feel like your body and mind are constantly on edge, even when there’s no clear reason? Maybe you find yourself tense, restless, or easily overwhelmed, or perhaps you’re dealing with physical symptoms that seem tied to stress, but you can’t quite figure out the cause. It could be that your nervous system is sending out signals that it’s out of balance or what experts often call “ a dysregulated nervous system.”
A dysregulated nervous system can turn routine experiences into sources of stress. The things you used to handle easily may feel intimidating or exhausting, and tasks that once brought joy might feel overwhelming. This state can leave you feeling anxious and jumpy like you’re always bracing yourself for something—even if nothing specific is wrong.
You may notice that small things, like loud noises or unexpected events, suddenly seem magnified, making it harder to relax or feel at ease.
This feeling of being “stuck” on high alert isn’t just in your mind. The nervous system controls so many automatic processes in the body—heart rate, digestion, energy levels, and sleep patterns—that when it’s not balanced, these areas can start to feel off, too. Poor sleep, constant fatigue, mood swings, and even physical pain can all be signs that your nervous system is struggling to find balance.
If this sounds familiar, it could be your body’s way of asking for support. Let’s learn more about how this can look together.
A Deep Dive Into the Nervous System
Our bodies are incredibly intricate, with many systems working together to keep us healthy. One key player is the nervous system, our body’s communication network. It connects every part of our body to the brain, constantly sending and receiving signals.
This system allows us to respond to everything around us—whether it’s pulling back from a hot surface, feeling joy at the sight of a friend, or adjusting our breathing when we exercise.
The nervous system has two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS). Together, these systems handle everything from conscious thought and movement to automatic processes like heart rate and digestion.
The central nervous system, which includes the brain and spinal cord, is the command center. It interprets incoming signals, makes decisions, and is responsible for functions like memory, thought, and awareness.
The peripheral nervous system branches out from the CNS, reaching every body part. It enables communication between the brain and the rest of the body, ensuring that we react appropriately to what’s happening inside and outside us.
Within the peripheral nervous system, there’s a critical component called the autonomic nervous system (ANS). The ANS operates mostly in the background, regulating essential functions like heartbeat, digestion, breathing, and stress responses.
One of the ANS’s most well-known functions is the “fight or flight” response, which prepares us to face or escape danger. When we sense a threat, the ANS triggers changes like a faster heartbeat, higher blood pressure, and increased alertness, all of which help us handle the challenge.
While this response is necessary for survival, problems arise when it’s constantly activated due to chronic stress. This can lead to a dysregulated nervous system, which may contribute to various health issues like chronic stress, anxiety, burnout, and persistent pain.
Do You Think Your Nervous System Is Dysregulated?
If you’re feeling persistently anxious, stressed, or physically unwell, it might be more than just a temporary response to life’s challenges—it could be a sign of a dysregulated nervous system. Ultimately, our nervous system is responsible for helping us manage stress, process emotions, and keep our bodily functions in balance.
When it’s out of sync, however, it can leave us feeling on edge, disconnected, or worn down in ways that don’t seem to improve.
Causes of Dysregulation
Here are some of the primary causes of a dysregulated nervous system:
- Trauma: Physical and emotional traumas, such as accidents, surgeries, abuse, or witnessing distressing events, can disrupt the balance of the nervous system, leading to prolonged dysregulation.
- Adverse Childhood Experiences (ACEs): Difficult childhood experiences, including neglect, abuse, or growing up in a household affected by mental health or substance issues, can impact nervous system development.
- Chronic Stress: Persistent exposure to stress keeps the nervous system in a heightened alert mode, which can lead to hypervigilance and overwhelm over time. Additionally, poor stress management and ineffective coping mechanisms can further amplify the body’s stress response.
- Lifestyle Factors: Poor diet, lack of physical activity, and inadequate sleep can all impact the nervous system. Stimulants like caffeine, alcohol, and certain medications can overstimulate the system, leading to further imbalance.
- Genetics: Certain genetic predispositions can make individuals more prone to stress and anxiety, increasing the likelihood of a dysregulated nervous system. Genetic variations can also influence how one responds to external stressors.
- Environmental Factors: Exposure to toxins such as heavy metals, pesticides, mold, and various chemicals can interfere with the nervous system. Stressors like noise pollution or high-stress work environments can further strain the system, contributing to dysregulation.
- Underlying Health Conditions: Chronic health conditions, including autoimmune diseases, chronic fatigue syndrome, fibromyalgia, and hormonal imbalances, can contribute to nervous system dysregulation. Nutritional deficiencies, particularly in essential nutrients like B vitamins, Omega-3 fatty acids, and magnesium, can also impair nervous system function.
Signs and Symptoms To Look Out For
Nervous system dysregulation can affect how we feel emotionally, mentally, and physically. When the nervous system is out of balance, it often creates a feeling of instability, making it hard to feel calm and centered.
Below, we will touch on some common signs and symptoms to look for:
- Constant Anxiety or Nervousness: You may feel tense, restless, or like something bad is about to happen, even without a clear reason. This “on edge” feeling can interfere with daily life, making it hard to focus or relax.
- Feeling Constantly Overwhelmed and On Edge: When the nervous system is dysregulated, it’s common to feel overwhelmed by daily tasks. You may have difficulty calming down and often feel there’s too much to handle, even when things are going well.
- Mood Swings and Emotional Overload: A dysregulated nervous system can make it challenging to manage emotions, resulting in irritability, frustration, or emotional overload. Small triggers can cause strong reactions, and sometimes, you may feel emotionally numb or detached.
- Irritability and Reactivity: You might find yourself easily agitated or snapping at others over minor issues. This heightened reactivity can strain relationships, as it feels challenging to control emotions or reactions to everyday stressors.
- Hypervigilance: Hypervigilance, or the feeling of being constantly on high alert, is common with a dysregulated nervous system. You may feel like you’re always prepared for a threat, making it difficult to relax, even in safe environments.
- Persistent Pain and Health Issues: Chronic pain or illness can be a symptom of nervous system dysregulation. If you experience pain that doesn’t have a clear cause and doesn’t respond to treatment, it could be related to prolonged stress and nervous system imbalance.
- Heightened Sensitivity to Sensory Stimuli: You may find yourself easily overwhelmed by loud noises, bright lights, or crowded spaces. This sensitivity to sensory input can make everyday environments feel stressful or exhausting.
- Sleep Issues and Daytime Fatigue: Dysregulation often disrupts sleep, leading to trouble falling asleep, staying asleep, or feeling rested. Poor sleep contributes to daytime fatigue and can make it difficult to function at work or enjoy social activities.
- Low Energy and Fatigue: Constant nervous system activation can drain your energy, making you feel exhausted physically and mentally. This fatigue often goes hand-in-hand with poor sleep quality and the body’s “fight or flight” response.
- Difficulty Focusing and Concentration Problems: Being on high alert makes it hard to concentrate. You might find yourself losing focus easily, misplacing items, or forgetting things more frequently.
- Fluctuating Appetite and Food Cravings: Appetite changes, such as increased hunger or a lack of appetite, are common with nervous system dysregulation. You might also experience intense cravings for comfort foods, especially in times of stress.
- Detachment or Feeling Disconnected: Some people with nervous system dysregulation experience a sense of emotional numbness or detachment from themselves and others as if watching life from a distance.
- Immune and Hormonal Imbalances: A dysregulated nervous system can impact other bodily systems, leading to frequent illnesses, heightened immune responses, or hormonal changes.
- Skin and Digestive Issues: Conditions like rosacea and irritable bowel syndrome (IBS) are often worse under stress and are common in people with dysregulated nervous systems.
- High Sensitivity to Others’ Emotions: You may find yourself highly sensitive to other people’s emotions, often feeling overwhelmed by their moods. This can lead to feeling emotionally drained or overly responsible for other people’s well-being.
Physical Effects of Nervous System Dysregulation
When the nervous system is out of balance, it doesn’t just impact your emotions—it affects your physical health, too. Our bodies and minds are deeply connected, so ongoing stress and nervous system dysregulation can be physical symptoms.
These are some ways it might affect your body:
- Chronic Muscle Tension and Pain: Nervous system dysregulation can keep your muscles in a constant state of tension, especially in the neck, shoulders, and back. Over time, this tension can lead to chronic pain, stiffness, and even headaches.
- Digestive Problems: Stress impacts digestion, and with a dysregulated nervous system, you might experience issues like stomach aches, bloating, constipation, or diarrhea. This happens because stress disrupts the normal function of the gut, which is sensitive to changes in mood and stress levels.
- Increased Heart Rate and High Blood Pressure: When the nervous system is heightened, it can cause your heart to beat faster and your blood pressure to rise. Over time, these changes can put strain on your cardiovascular system, leading to further health issues.
- Weakened Immune System: Chronic stress weakens the immune system, making you more susceptible to infections and illnesses. People with nervous system dysregulation may notice they get sick more often or take longer to recover.
- Hormonal Imbalance: Long-term stress can throw off hormone levels in the body, affecting everything from mood and energy to metabolism. For some, this might also lead to irregular menstrual cycles or worsening symptoms of hormonal conditions.
- Respiratory Issues: Many people with nervous system dysregulation experience shallow, rapid breathing, which can make them feel breathless or cause chest tightness. This type of breathing can lead to respiratory issues over time and reinforce feelings of anxiety.
- Frequent Headaches or Migraines: Stress and tension can trigger headaches or migraines, which are often seen in people with nervous system dysregulation. The increased muscle tension and high-stress levels put pressure on nerves and blood vessels, which can lead to frequent headaches.
- Skin Conditions: Prolonged stress can cause or worsen skin issues like acne, eczema, and psoriasis. Stress-related hormones increase oil production and inflammation, which can make these conditions flare up.
How Does This Dysregulation Impact Mental Health?
One of the most apparent symptoms is emotional dysregulation, where managing feelings becomes challenging. You might experience frequent irritability, mood swings, or difficulty staying calm. Even small events can trigger intense emotional reactions, leaving you feeling overwhelmed.
Hypervigilance is another common effect, making relaxing or feeling safe hard. This constant state of alertness can make you feel as if you’re always on guard, waiting for something to go wrong. Over time, this “on-edge” feeling can increase anxiety and stress, which can exhaust your mental reserves.
Some people may even find themselves using avoidance or lying as a coping mechanism. The need to hide true feelings or thoughts to prevent conflict or protect oneself can become a habit, which may strain relationships and deepen emotional struggles.
A dysregulated nervous system can also impair memory and concentration. Chronic stress makes it difficult to focus or retain information, leading to issues in daily responsibilities, work, or school. This ongoing mental fog can, in turn, create additional stress.
Lastly, burnout is a frequent consequence of nervous system dysregulation. Constant stress can leave you feeling drained, unmotivated, and unable to manage daily tasks effectively. This exhaustion affects both mental health and productivity, making it challenging to keep up with life’s demands.
Moving Forward To Regulate Your Nervous System
Taking steps to regulate your nervous system is a powerful way to improve mental, emotional, and physical well-being. While the process may seem challenging, understanding how to calm and balance your nervous system can lead to profound shifts in your everyday life.
Here are some key steps to help you move forward in regulating your nervous system, along with how the Primal Trust program can support your journey.
1. Start with Mindfulness and Breathwork
Practicing mindfulness and deep breathing exercises can help you become more aware of your body’s responses and calm your mind. By focusing on your breath and noticing sensations in your body, you can start to recognize when your nervous system feels overstimulated.
Techniques like diaphragmatic breathing (breathing deeply into the belly) help activate the parasympathetic nervous system, which encourages relaxation.
In the Level 1 Regulate program, Primal Trust teaches foundational breathwork techniques and mindfulness practices designed to help you ground yourself. These practices aid in developing awareness of your body’s signals and managing moments of stress more effectively.
2. Develop a Regular Movement Routine
Physical movement, especially gentle activities like yoga, tai chi, and walking, can regulate your nervous system by releasing pent-up energy and promoting relaxation. Regular exercise reduces stress hormones and releases endorphins, which contribute to an overall sense of well-being.
3. Practice Self-Compassion and Positive Self-Talk
When working to regulate your nervous system, it’s essential to approach yourself with kindness. Self-criticism and negative self-talk can activate your body’s stress response, so learning to speak to yourself in a positive, supportive way can have a calming effect. Practicing self-compassion helps you stay motivated and resilient, even during challenging times.
Through the ABC Dimensional Shift© method taught in Level 1, Primal Trust shows the importance of conscious self-awareness and positive self-talk. You can create a healthier mental environment by recognizing habitual thought patterns and learning to replace negative scripts with affirming ones.
4. Use Visualization Techniques to Rewire Patterns
Visualization is a powerful tool for nervous system regulation. By mentally rehearsing calming and positive scenarios, you can train your brain to respond differently to stressors. Visualization helps strengthen new neural pathways and reinforce healthier reactions to challenging situations.
Primal Trust includes guided visualization exercises designed to reshape your mental responses. The program helps you envision scenarios where you feel safe, calm, and empowered, which can make it easier to handle real-life stressors with a regulated response.
5. Learn Your Triggers and Boundaries
Identifying triggers that activate your nervous system can help you prepare for and manage these situations more effectively. Setting boundaries is also essential to prevent overstimulation and emotional exhaustion. Boundaries can protect your mental and emotional space, helping you conserve energy and maintain balance.
The Level 2 Integrate program within Primal Trust guides recognizing and managing triggers. This level goes deeper into understanding emotional responses and establishing healthy boundaries, enabling you to navigate relationships and everyday interactions with more control over your reactions.
6. Explore Vagus Nerve Stimulation and Somatic Practices
The vagus nerve is very important in the body’s way to relaxation. Techniques like cold exposure, gentle massage, and humming can stimulate the vagus nerve, helping to shift your body into a calmer state. Somatic practices, which focus on body awareness, can also be beneficial for releasing tension stored in the body.
Primal Trust integrates vagus nerve toning exercises and somatic practices into its program. By working with the body’s physiology, you can encourage a calm, relaxed state and support long-term nervous system resilience.
7. Build a Support System
Having a supportive network can be invaluable for nervous system regulation. Connecting with friends, family, or support groups allows you to share your experiences and receive encouragement. It can also help to reduce feelings of isolation and provide a sense of security.
The Primal Trust program offers nearly daily live support classes, creating a vibrant community where you can connect with others on a similar journey. This sense of community is essential for fostering accountability, sharing progress, and receiving encouragement.
Primal Trust™ Can Help With Long-Term Healing
Our program is a complete journey toward nervous system regulation and overall healing. Starting with Level 1 Regulate, you’ll learn foundational techniques like brain retraining, breathwork, and mindful awareness.
As you progress to Level 2 Integrate, the program focuses on healing deeper emotional triggers and core wounds. Finally, Level 3 Liberate offers advanced guidance on relationships, boundaries, and maintaining resilience in everyday life.
With our trauma-informed approach, we empower you to address the root causes of nervous system dysregulation. By trusting us to help you heal and using our tools, you can build a calm, resilient nervous system that supports your overall well-being.
Resources
- Thau, L., Reddy, V., & Singh, P. (2022). Anatomy, Central Nervous System. In StatPearls. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK542179/
- Harvard Health Publishing. (2024, April 3). Understanding the stress response: Chronic activation of this survival mechanism impairs health. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach, and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599. https://pubmed.ncbi.nlm.nih.gov/22314561
