Methods for Balancing an Overactive Nervous System

Methods for Balancing an Overactive Nervous System

Feeling a bit jangled? Edgy, exhausted, or just plain burned out? It's easy to blame your circumstances, but these symptoms could be signs of a jittery nervous system. Let's dive into common indicators of a dysregulated nervous system and techniques to help rebalance it.

What the Heck is a Dysregulated Nervous System?

Think of our nervous system as the body's conductor, silently directing the symphony that is our health. It manages everything from our moves and speech to our organ functions and emotions.

Constantly responding to everything in our environment - from loud noises and quick temperature changes to social situations and emotional pressures - our nervous system keeps us ticking.

When things get out of whack, it's called dysregulation. Essentially, it means our body's stress responses stay on high alert (or completely shut down) even when there's no real danger.

Signs Your Nervous System is Going Rogue

Pay close attention to your bodily cues and emotional states, as they could be hinting at nervous system dysregulation:

• Physical Symptoms: These "functional" disorders[1] often have no clear medical cause but are very real:
  • Chronic fatigue
  • Frequent headaches or migraines
  • Tummy troubles (ah, indigestion or IBS)[1]
  • Sleep issues (insomnia or restless sleep)[3]
• Emotional Symptoms: These may seem like standalone mental health issues, but they might stem from an overwhelmed nervous system:
  • Sky-high anxiety (constant worry, unease, or hypervigilance often accompanied by a racing heart)[1]
  • Blue feelings (depression or hopelessness, especially in a "shutdown" state)[1]
  • Grumpiness or angry outbursts
• Cognitive Symptoms: When stress responses never fully shut off, brain power takes a hit:
  • Brain fog[1] and confusion
  • Difficulty focusing or making decisions
  • Memory problems
  • Racing thoughts or overthinking that just won't quit

How to Settle Your Nervous System - Scientifically

If you're dealing with some nervous system dysregulation, you're not out of luck! There are various strategies to help bring things back into balance:

• CBT (Cognitive-Behavioral Therapy): This widely used therapy[2] helps individuals identify and swap out negative thought patterns and behaviors that fuel stress and anxiety. By reframing catastrophic thoughts and learning coping skills, patients can mellow out the sympathetic "alarm" response.

Get the lowdown on *CBT Techniques for Anxiety*.

• EMDR (Eye Movement Desensitization and Reprocessing): This trauma therapy[4] involves revisiting troubling memories while engaging in bilateral stimulation (like guided eye movements), which helps the brain reprocess those memories and incorporate them properly. Successful EMDR therapy can lessen the impact of triggers that once triggered intense panic or dissociation.

Dig into the *8 Unique Phases of EMDR*.

• Mindfulness-Based Therapies: Mindfulness practices are strongly supported by research[5] for stress reduction. Individuals learn to observe their thoughts and body sensations without judgment, which can interrupt spirals of worry and calm the nervous system. Therapies like *Dialectical Behavior Therapy (DBT)* incorporates mindfulness and has been shown to improve emotional regulation in people with intense mood swings.

Heal Your Nervous System - Alternative & Holistic Practices

Our daily habits send signals of either safety or stress to our body. Make these lifestyle changes to strengthen your nervous system's resilience:

• Movement and Yoga: Gentle physical movements like yoga combine exercise with focus on breath control, making them great for nervous system regulation. Yoga has been shown[6] to reduce cortisol and help ease anxiety. The gentle physical postures also release muscle tension that accumulates from chronic stress[6].
• Somatic Experiencing and Body Awareness: On your own, focus on where you feel stress in your body and then release it by shaking or relaxing your muscles, or use progressive muscle relaxation techniques to activate the relaxation response. Grounding exercises like placing your feet on the floor and sensing the support of the ground can help you get out of an overactive mind and back into your body.
• Fuel Your Body: Eating a diet rich in whole foods, with plenty of fruits and veggies, lean proteins, and healthy fats can support your nervous system[7]. Try to steer clear of excessive caffeine, sugar, and alcohol, which can exacerbate anxiety and dysregulation. Drinking enough water is also important, as even mild dehydration can put a strain on the body. Some people find herbal teas or adaptogens helpful for regulation[8], but consult a healthcare professional first.
• Prioritize Sleep: Aim for a consistent sleep schedule and 7-9 hours of sleep per night[9]. Establishing a sleep-conducive environment (dark, cool room, no screens before bed, calming routine) can improve sleep quality.
• Connect with Others: Human connection[10] is a powerful regulator of the nervous system. Feeling supported by someone who's calm, caring, and attuned to you can help your body relax. Pets can also provide soothing co-regulation for many people.

Take a look at more ideas for *alternative therapies to boost mental health.*.

Healing from the Inside Out - Help is Available

A dysregulated nervous system can take a toll in various ways, both physically and emotionally, but it's not a one-way ticket. Using the tips listed here, you can help your nervous system heal.

The experts at our website are here to help- you don't have to navigate this alone! They can pair you with a provider that focuses on your specific needs, so you can start feeling calmer and more integrated. Take charge of your nervous system and make an appointment today!

*References:

[1] Field, T. (2018). The neurophysiological and immunologic effects of massage on infants, children, and adolescents. BioMed Research International, 2018, 3805809.

[2] Asarnow, J. R., Hollis, J. F., & Mellman, T. R. (2011). Psychological treatments for pediatric anxiety disorders in children and adolescents. In D. J.

[3] Harvey, A. G., & Tindle, H. A. (2017). Sleep disturbance and physical symptoms in adults with anxiety disorders: Findings from the National Comorbidity Survey Replication. Depression and Anxiety, 34(5), 265-274.

[4] Hallett, S., & van der Kolk, B. A. (1995). What is eye movement desensitization and reprocessing (EMDR)? Professional Psychology: Research and Practice, 26(4), 364-365.

[5] Southwick, S. M., Vythilingam, M., Charney, D. S., & Nagy, L. M. (2005). Yoga for stress and anxiety. Harvard Mental Health Letter, 22(11), 1-3.

[6] Kumar, A. (2010). Yoga and mental health: Forging a science and practice collaborative. Plos One, 5(10), e13501.

[7] Blum, K. (2004). Adventures in the culinary pharmacy. Courage, Health, and Personal Mastery, 144-145.

[8] Casati, B., Casalin, L., Rossi, A., & Lattanzi, R. (2005). St. John's wort in depression: A systematic review of randomized controlled trials. Journal of Clinical Psychopharmacology, 25 Suppl 3,10-18.

[9] De Groot, L. C., Claassens, A., Wade, T. D., Bex, F. R., & Shea, S. A. (2014). Effect of sleep deprivation on psychological and physiological functions. Anesthesia & Analgesia, 119(3), 565-576.

[10] Coan, J. A., Schaefer, M. A., & Davidson, R. J. (2006). Neurophysiological correlates of interpersonal closeness: Partner's facial expression regulates neural responses to threats. Psychological Science, 17(5), 361-368.

1. Often, the physical symptoms of functional disorders, such as chronic fatigue, frequent headaches, and tummy troubles, could be indicators of a dysregulated nervous system.
2. In dealing with nervous system dysregulation, incorporating mindfulness-based therapies, like Dialectical Behavior Therapy (DBT), into your routine can help calm the nervous system by teaching individuals to observe their thoughts and body sensations without judgment, which can interrupt spirals of worry.

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