This post is for general educational purposes only and is not medical advice.

 

You may have seen posts on social media discussing nervous system dysregulation, but what does that mean? Can our nervous systems, responsible for sending the messages that regulate our bodies, actually become dysregulated? In this blog we’ll cover what dysregulation may look like, what you need to know, and tips to keep your nervous system happy.

 

What is a Dysregulated Nervous System?

According to Charlie Health, a provider of mental healthcare for young people, “a dysregulated nervous system is defined as an imbalance between the sympathetic and parasympathetic systems.” The sympathetic nervous system is responsible for responding to stressful or scary situations by creating “fight or flight” symptoms. The parasympathetic nervous system is responsible for regulating digestion and sleep, and creating a calm, safe feeling. When these systems are imbalanced, they can create a whole host of issues.

 

Dr. Judy Ho, a neuropsychologist and professor at Pepperdine University, claims a dysregulated nervous system often presents in our day-to-day as emotional difficulties. Depression, anxiety, a feeling of depletion, irritability, overreactions (e.g. tantrums), underreactions (e.g. shutting down), or having difficulty shifting out of negative moods all may be signs of a dysregulated nervous system. Symptoms may also present physically, Dr. Ho claims; pain, fatigue, seizures, bladder and stomach issues, muscle issues, and even partial paralysis may indicate your nervous system is working overtime.

 

What Causes a Dysregulated Nervous System?

On of the most common triggers of a dysregulated nervous system is childhood trauma. Psychology Today goes on to say, “Many children develop nervous system dysregulation from witnessing domestic violence, being abused or neglected, being bullied, experiencing medical trauma, or having a caregiver who struggles with substance abuse.” Essentially, growing up in these conditions can make the sympathetic nervous system stuck in the “on” position, meaning the “fight or flight” responses are always on. Alternatively, the parasympathetic nervous system can be stuck in the “on” position, meaning the “freeze or fawn” trauma responses are always on. This is exhibited as emotional numbness, depression, and dissociation.

 

A few other risk factors for nervous system dysregulation include:

  • A history of physical and/or emotional abuse, at any age
  • PTSD
  • Burnout
  • Hormonal imbalances
  • Traumatic brain injury or concussion
  • A history of perfectionist traits
  • Chronic stress

 

Nervous System Dysregulation Symptoms

Symptoms of nervous system dysregulation vary based on the individual and if their nervous system is overactive or underactive and can be broken down into three categories: physical signs, emotional signs, and cognitive signs.

 

Underactive Nervous System

Physical Signs: Muscle tension, digestive issues, difficulty sleeping, low energy,

Emotional Signs: Mood swings, depression, irritability, shutting down, difficulty shifting out of negative emotions

Cognitive Signs: Persistent worry, chronic stress, difficulty remembering or concentrating, reduced motivation

 

Overactive Nervous System

Physical Signs: Difficulty sleeping, changes in appetite, digestive issues, widespread pain, muscle tension, weight gain, a weakened immune system

Emotional Signs: Increased irritability, anxiety, becoming easily overwhelmed, difficulty shifting out of negative emotions, inability to relax, feeling isolated

Cognitive Signs: Difficulty concentrating, memory problems, poor judgement, increased negativity

 

How to Regulate Your Nervous System

If you’ve been experiencing a dysregulated nervous system for a while, it will likely take more than a couple of meditation sessions to balance back out. We’ve compiled a list of several techniques you can incorporate into your life to help bring more calmness into your body.

  • Talk therapy
  • Vagus nerve exercises
    • Stimulating the vagus nerve is thought to help improve mental and physical health.
    • g. deep breathing exercises or meditation, cold showers, holding an icepack to the back of your neck, singing, laughing
  • Gentle exercise
    • g. taking a walk, practicing yoga, dancing
  • Cuddling up or sleeping under a weighted blanket
  • Focusing on being in the present moment
  • Body tapping, also called Emotional Freedom Technique (EFT)
  • Spending time in nature
  • Prioritizing sleep and good sleep hygiene (can link sleep hygiene blog here)
  • Prioritizing relaxation time
  • Attending your regular physical and getting regular bloodwork
  • Limiting alcohol consumption

 

Fact or Fad?

While nervous system dysregulation still needs to be studied further, early research indicates a likely link between dysregulation and a host of unpleasant physical, mental, and emotional symptoms.

 

If you suspect you’ve been experiencing nervous system dysregulation, it’s important to discuss your symptoms with your primary care physician. They can help rule out other causes and provide suggestions that will be most helpful for your symptoms.