A Refresher on Nervous System (Dys)Regulation
By Jessica Chang, MHC-LP
Needless to say, there is a lot going on in the world right now. If you are feeling overwhelmed and overstimulated, it may indicate that your nervous system is dysregulated, or out of balance. A regulated nervous system is essential for optimal functioning along with a myriad of bodily functions and processes necessary for survival, including movement, digestion, respiration, cognition, and promoting a state of calmness and relaxation. When the nervous system is out of balance, it impacts our ability to problem-solve, make rational decisions, and engage positively with others such as showing compassion and practicing mindfulness. With the range of detrimental physical and mental health consequences that may ensue, it is important to be able to recognize signs of nervous system dysregulation in order to address underlying conditions and feel like your best self.
Some signs of a dysregulated nervous system:
Heightened sensitivity to stimuli
Irritability
Anxiety and overwhelm
Difficulty concentrating or trouble focusing
Poor memory
Chronic stress, persistent fear or worry
Being “triggered” by everyday situations
Increased heart rate, sweating
Sleep difficulties and digestive issues
Muscle tension
Low energy levels, depression
Reduced motivation, sluggishness
Being disconnected from surroundings
Understanding the Nervous System and Dysregulation
The nervous system is responsible for sending messages between the brain and body via neurons to indicate what to do. It controls every system in our body through complex communication and intricate networks of electrochemical signals between the brain, spinal cord, and peripheral nervous system. Thoughts, memory, learning, feelings, movements (coordination and balance), senses, wound healing, sleep, heartbeat, breathing patterns, responses to stress, digestion, and other body processes are all functions of the nervous system.
The CNS and PNS
The nervous system is composed of two parts - the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS includes the brain and spinal cord, which reads signals from your nerves to regulate how you think, move, and feel. The PNS includes a network of nerves that branch out from your spinal cord which relays information from your brain and spinal cord to your organs, arms, legs, fingers, and toes.
The PNS consists of the somatic nervous system which guides voluntary movements, and the autonomic nervous system which regulates involuntary physiological processes. The autonomic nervous system is responsible for processes such as respiration, digestion, and immune function and includes the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is activated during times of danger or stress so that the body responds to threats with increased arousal and alertness. Once the danger has passed, the parasympathetic nervous system deactivates the sympathetic nervous system so the resulting bodily response is a state of calmness.
A regulated nervous system occurs when there is a balance of the activation of the sympathetic and parasympathetic nervous systems. In contrast, nervous system dysregulation occurs when these systems are not working efficiently in response to our experiences. This process of regulation and times of (im)balance occur at every moment, all the time. Although these physiological responses are involuntary, being aware of your body and how it is responding to your environment at any given moment allows for agency in returning to a calmer state.
Regulating the Nervous System
Interoception
Regulating your nervous system involves recognizing dysregulation and responding in an adaptive and protective manner. The ability to recognize when you are experiencing dysregulation of your nervous system relies on interoception, one’s awareness of their internal bodily sensations. Being able to perceive our bodily states and having a general sense of what is going on in our body, such as noticing one’s own hunger, emotions, heart rate, and pain, guides how we respond to our environment. For example, in perceiving how one’s body feels after a poor night’s sleep, one may better understand connections to thinking and memory, mood, etc. and use this information to improve sleep habits. Opportunities for various feedback cycles like this occur quite often throughout one’s day as awareness is established. Interoception is very useful for mind-body interventions and highlights the value of (re-)establishing and fortifying one’s mind-body connection. It is important to acknowledge that the awareness of and connection with one’s body may be informed by traumatic experiences. Dysfunction to the interoception system is associated with a variety of mental health disorders including depression, anxiety, and eating disorders.
Proprioception
Prioprioception, a sort of sixth sense, is the perception of one’s body position and movement. Proprioception tells the body where it is in space and plays a large role in self-regulation, coordination, posture, body awareness, ability to focus, and speech. Through sensory integration, it provides regulating and calming input to the nervous system. From a young age, when proprioception is integrated with other sensory inputs, one has a more comprehensive understanding of one’s environment, contributing to reduction of sensory overload and further facilitating emotional stability. Throughout life, proprioception continues to be a part of sensory integration and regulation. Some examples of everyday activities which involve proprioception include carrying a book bag, chewing gum, pushing a stroller, weight training, push ups and other body weight and movement exercises, and hugs. Weighted blankets, vests, and pillows provide a source of comfort and regulation via proprioceptive input.
Miscellaneous techniques
There are a plethora of other methods that are utilized to contribute towards nervous system regulation. Some more examples include: therapeutic release exercises, also known as therapeutic or neurogenic tremoring, incorporating heat to help reduce inflammation and regulate blood sugar levels, shifting one’s focus to pleasant external environments and stimuli to signal to the nervous system that all is well, eating healthy fats (e.g., avocado, nuts, fatty fish) to support healthy myelin, and taking a break and removing sources of external stimulation.
Final Notes
Awareness of one’s body and body systems are key to being able to regulate one’s nervous system and maintain physical and mental health and wellbeing. Various factors may influence one’s natural inclination to tune into these processes. With everything that is happening in the world at this time, it is increasingly important to recognize the interactions between one’s external and internal environments and one’s sense of self - and you do not have to go through this process alone. Consider speaking with a therapist to help you learn to recognize what is occurring within your mind and body and how you can harness this information to benefit your overall health and wellbeing.
Sources:
Beer, J. (2023). PositivePsychology.com | What is Nervous System Regulation & Why Is It Important?
Hoshaw, C. (2021). Healthline | How to Calm Your Nervous System.
Pogosyan, M. (2024). Psychology Today | 3 Ways to Regulate the Nervous System.
Unyte (2023). Understanding and treating a dysregulated nervous system: signs, symptoms, and rebalancing techniques.