10 Common Signs of a Dysregulated Nervous System
A dysregulated nervous system can leave you feeling sluggish, fatigued, and exhausted, long after the threat or traumatic event has passed. When your nervous system is stuck in fight-or-flight, as it often is when it is dysregulated, it can be a difficult experience that leads to excessive anxiety, worry, and even depression. Let’s take a look at what causes a dysregulated nervous system, and some simple ways to get your nervous system regulated again.
The human nervous system, is fantastic at controlling our bodily functions, both voluntary and involuntary, and helps pick up on threats in our environment. Comprised of the central nervous system (CNS) and peripheral nervous system (PNS), it further divides into the somatic and autonomic systems, with the autonomic controlling involuntary bodily functions like our heart rate, breathing, etc.
In this post, we will explore nervous system dysregulation, examining what it is, how your nervous system becomes dysregulated, and common ways to regulate and heal your nervous system.
What is Nervous System Dysregulation?
Nervous system dysregulation is a fancy term for an imbalanced or unhealthy autonomic nervous system. The autonomic system, responsible for involuntary processes like heartbeat, digestion, and respiratory rate, navigates between the rest and digest state and the fight or flight state, responding to perceived threats and attempting to find balance between the two states. Dysregulation occurs when this balance fails to happen, and our nervous systems are often stuck in fight, flight, freeze, or fawn, impacting various bodily functions and even influencing our mental health.
Common Symptoms of a Dysregulated Nervous System
Chronic Fatigue: Chronic stress (stress over a long period of time), a common trigger for nervous system dysregulation, can lead to persistent fatigue. The constant state of alertness and heightened arousal taxes the body's resources, resulting in prolonged weariness. This fatigue can appear in multiple areas of the body from eyes, to muscles, to the digestive tract becoming exhausted and slowing down.
Insomnia or Disrupted Sleep Patterns: The autonomic nervous system influences sleep-wake cycles. A dysregulated system may disrupt these patterns, causing insomnia or irregular sleep, further contributing to fatigue and diminished overall well-being. If you are having trouble sleeping, it’s important to get to the root cause rather than supplementing with unnecessary medications, magnesium, or even melatonin as a band-aid.
Hyperactivity or Restlessness: Heightened activity levels can be a response to persistent stress. The nervous system, in an attempt to cope with stressors, may manifest as restlessness or hyperactivity. This can make it difficult to focus on the task at hand, result in memory loss, and even bouncing from one task to the next without fully completing what you had started.
Digestive Issues: The gut-brain connection is profound, and stress-induced dysregulation can lead to digestive issues. Conditions like irritable bowel syndrome (IBS) may arise as a result. The most common result is constipation. As dysregulated nervous systems are often in a state of fight-or-flight, this slows down digestion, as the brain pulls it off of the priority list.
Dive into how stress can cause gut issues, HERE.
Mood Swings or Emotional Instability: The autonomic nervous system significantly influences emotional states. Dysregulation can contribute to mood swings, emotional instability, and difficulty in regulating one's emotional responses.
Poor Concentration and Memory: Chronic stress and nervous system dysregulation can impact cognitive functions, leading to difficulties in concentration and memory retention, as well as decision-making skills. If you find yourself freezing and unable to decide on a movie to watch, or what to mark off of your to-do list next, this could be why.
Muscle Tension and Pain: The physical manifestation of stress often presents itself in the form of muscle tension and pain. Prolonged stress can result in chronic musculoskeletal discomfort. Shoulder tension, knee pain, joint aches, all can be associated with inflammation and stress caused by a dysregulated nervous system.
Weakened Immune System: The immune system's efficiency is closely linked to the nervous system. A dysregulated system may compromise immune function, making the body more susceptible to infections and illnesses. This is also why autoimmune conditions are closely linked to the gut-brain axis.
Hypervigilance or Exaggerated Startle Response: A dysregulated nervous system may induce a state of hypervigilance, where individuals are overly alert and responsive to stimuli. The startle response becomes exaggerated, reflecting the heightened sensitivity of the nervous system.
Decreased Libido: Chronic stress and nervous system dysregulation can impact sexual function and desire. Decreased libido may be a consequence of the physiological and psychological effects of prolonged stress.
Causes of Nervous System Dysregulation
Nervous system dysregulation can stem from various sources, including chronic stress, traumatic experiences, environmental factors, and genetic predisposition. Prolonged exposure to stressors can tip the delicate balance of the autonomic nervous system, leading to dysregulation and the manifestation of associated symptoms.
Chronic Stress:
Ongoing work-related pressures
Financial stressors
Long-term relationship challenges
Traumatic Experiences:
Past physical or emotional trauma
Witnessing or experiencing violence
Severe accidents or injuries
Environmental Factors:
Exposure to pollutants or toxins
Disruptions in circadian rhythms (e.g., irregular sleep patterns)
Noise pollution and constant sensory stimulation
Ways to Regulate a Dysregulated Nervous System
Mindfulness and Meditation: Engaging in mindfulness practices and meditation can promote relaxation and balance within the nervous system. Mindful awareness helps redirect focus away from stressors, fostering a state of calm.
Deep Breathing Exercises: Controlled breathing exercises have a profound impact on the autonomic nervous system. Practices like diaphragmatic breathing can activate the parasympathetic nervous system, promoting a restful state.
Regular Physical Activity: Exercise is a powerful tool in regulating the nervous system. Physical activity promotes the release of endorphins, neurotransmitters that contribute to a sense of well-being and balance.
For detail and more natural ways to regulate your nervous system, check out this post, HERE.
In navigating nervous system dysregulation, recognizing the signs and symptoms is important, but taking active steps to regulate the nervous system and stimulate the vagus nerve are critical.
Chronic stress, a pervasive force in modern life, often serves as a precursor to nervous system dysregulation, affecting various aspects of our physical and mental health.
For more information on regulating your nervous system and beating burnout, checkout this post HERE.
Uncovering and acknowledging the causes, which can range from external stressors to internal predispositions, allows for a more comprehensive approach to healing. Root cause healing. The importance of self-care practices, such as mindfulness, deep breathing, and regular physical activity, cannot be overstated. These strategies serve as powerful tools in the journey toward nervous system regulation, fostering resilience and promoting overall health.
