Healing through nervous system regulation

The nervous system plays an essential role in our physical, mental, and emotional well-being ^[1]. Through an extensive network of neurons, the nervous system works behind the scenes to help you navigate the world around you. 

Most of us don’t even think about it until something feels off, such as your mood, relationships, or how you handle stress. Learning how to regulate your nervous system can help you access the right strategies and support to restore balance in your body. 

Understanding nervous system regulation

The nervous system is often described as the body’s control and communication center. It supports key functions like movement, memory, and feeling emotion ^[2]. Every thought, feeling, and sensation you experience stems from the nervous system. 

When discussing nervous system dysregulation, we're typically referring to a part of the peripheral nervous system called the autonomic nervous system ^[3]. The autonomic nervous system includes two major branches: the sympathetic nervous system and the parasympathetic nervous system. 

The sympathetic system activates your "fight-or-flight" response, which helps you respond to stressful or threatening situations. Its complementary branch, the parasympathetic system, drives the body’s "rest-and-digest" mode ^[4].

According to psychiatrist Dr. Dan Siegel, everyone has something called a “window of tolerance.” This is when the sympathetic and parasympathetic nervous systems work together to effectively manage stress and challenges. This window allows you to process information and emotions without feeling overwhelmed ^[5] or shutting down.

Signs of a dysregulated nervous system

The sympathetic nervous system’s job is to warn and protect you from danger. 

For example: Let's say you're driving home from work and a car cuts you off. Your muscles tense, your heart starts to race, and you feel a jolt of adrenaline — all because your sympathetic nervous system is trying to keep you safe. Once you’re out of danger, such as back home, your parasympathetic nervous system steps in to help you calm down and recover. 

But when your nervous system is dysregulated, it can send your body into hyperarousal or hypoarousal ^[6]. Recognizing the signs of these dysregulated states is the first step in restoring balance to your body.

Hyperarousal 

Hyperarousal is a state of heightened tension and alertness. It’s when your nervous system enters that fight-or-flight mode, even when there's no actual threat. Hyperarousal can be triggered by trauma and chronic stress. It’s also associated with conditions like anxiety disorders, autism spectrum disorder (ASD), and insomnia ^[7].

Symptoms of hyperarousal include: 

• Hypervigilance

• Restlessness and trouble relaxing

• Irritability or angry outbursts

• Sleep disturbances, like insomnia, nightmares, and flashbacks

• Extreme sensitivity to certain smells, sounds, and textures

• Physical symptoms like sweating, racing heart, and lightheadedness 

Hypoarousal

Hypoarousal is essentially the opposite of hyperarousal. When faced with significant stress or trauma, your body begins to slow down or disconnect. It can even feel like you’re paralyzed with anxiety. 

Other signs of hypoarousal include:

• Brain fog and difficulty concentrating

• Emotional numbness

• Feeling stuck or unmotivated 

• Dissociation

• Low energy and fatigue 

• Physical symptoms like irregular breathing and digestive issues

Healthy ways to approach nervous system regulation

Supporting nervous system regulation can help you restore balance to your body. A good place to start is by considering your daily habits. For example, consistent sleep, regular physical activity, and reduced screen time can help you feel more grounded. 

If you’ve been feeling on edge and want to down regulate, you might try: 

• Body-scan meditations ^[8] (Slowly and intentionally check in with each area of your body, releasing any tension you might be holding.)

• Listen to calming music

• Deep-breathing techniques like box breathing ^[9] (Inhale for four seconds, hold for four seconds, exhale for four seconds, then wait for four seconds before you inhale.)

If you're in a state of hypoarousal and want to up regulate: 

• Move your body, like dancing or a brisk walk. 

• Do something stimulating, like a puzzle or playing cards.

• Stimulate your senses, like eating something sour or taking a cold shower.

• Use the 5-4-3-2-1 technique. To do this, name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste or like about the moment.

In some cases, like when symptoms affect your daily functioning, you may want to seek professional support. Therapy can help you understand what’s driving your dysregulation and develop appropriate techniques to find your window of tolerance.

For example, mindfulness-based cognitive therapy (MBCT) can help you recognize unhelpful thoughts patterns and create a more mindful way of responding to thoughts and feelings. You might consider MBCT if your dysregulation stems from issues like chronic stress or PTSD.

Another option is somatic therapy, an intervention that focuses on how the body experiences trauma and emotion. With the support of your therapist, you’ll explore your mind-body connection so that you can release any unwanted tension from your body. These techniques might include body scans, breathing exercises, and guided visualizations.

Clinician’s take

One insight that often clicks for clients is realizing their body is reacting to a perceived threat, not personal failure. Understanding that symptoms are protective nervous system responses helps clients feel less ashamed and more curious about what their bodies need.

Ashley Ayala, LMFT

Clinical reviewer