Let's look at what it means to have a dysregulated nervous system, the signs and symptoms, how it impacts your daily life, and some practical ways to start finding that much-needed harmony.

What Does It Mean to Be Dysregulated?

When we talk about a dysregulated nervous system, we’re referring to a state where our bodies are easily triggered into fight, flight, freeze, or fawn responses. It's not just about feeling stressed—it’s about being unable to move smoothly back to a calm state after the smallest stimuli. This means we might be stuck in a state of heightened alertness or stress, making it hard to relax and feel at ease.

Signs and Symptoms of a Dysregulated Nervous System

Recognising the signs of a dysregulated nervous system can help you understand what’s going on inside:

• Constant Anxiety: Feeling on edge, restless, or worried most of the time.
• Chronic Fatigue: Despite getting enough sleep, you still feel exhausted.
• Digestive Issues: Problems like IBS, bloating, or other gut discomforts.
• Emotional Instability: Frequent mood swings, feeling overwhelmed by emotions.
• Sleep Problems: Trouble falling asleep, staying asleep, or waking up feeling unrested.
• Physical Symptoms: Headaches, muscle tension, or a racing heart.
• Difficulty Concentrating: Trouble focusing or feeling easily distracted or procrastinating. 
   

How Dysregulation Impacts Your Day-to-Day Life

When your nervous system is out of whack, it affects everything. From your productivity at work to your relationships with loved ones, a dysregulated nervous system can make daily life feel like an uphill battle. You might find yourself snapping at your kids, struggling to concentrate at work, or feeling too exhausted to enjoy your favorite activities. It’s like carrying a heavy backpack filled with stress and tension everywhere you go (emotional baggage anyone?).

Ways to Begin Regulating Your Nervous System

The good news is, you can take steps to bring your nervous system back into balance. Here are some practical tips to get you started:

• Slow Breathing: Practice slow breaths to activate your parasympathetic nervous system, which helps calm your body. Try breathing in for 4 counts, holding for 4, and exhaling for 8.
• Mindfulness and Meditation: Spend a few minutes each day in mindful meditation or even daydreaming. This can help you stay grounded and reduce the constant chatter in your mind. Daydreaming allows your imagination and creativity to be free and gives your body much needed rest and alone time. 
• Physical Activity: Gentle exercises like yoga, walking, or stretching can help release built-up tension and stress in your body. If you are often in fight mode then more strenuous exercises like boxing, martial arts and the like will be better suited to move that energy through. In flight mode a lot? Then run! Not all exercise is right for every person or every situation. You must become in tune with your bodies needs. 
• Nature Time: Spend time outside, whether it’s a walk in the park or simply sitting in your garden. Nature has a wonderful way of calming our nervous systems.
• Healthy Diet: Nourish your body with whole, natural foods that support your overall well-being. Having a dysregulated nervous system burns through nutrients and means you have a higher intake need. Make sure you are well nourished everyday to meet your nutrient needs. 
• Connect with Loved Ones: Positive social interactions can help soothe your nervous systems. Spend time with friends or family members who make you feel safe and supported.
• Sleep Hygiene: Create a calming bedtime routine and stick to a regular sleep schedule. Ensure your sleeping environment is comfortable and free from distractions.
• Engage in a Hobby: Taking time to pursue a hobby you love can significantly help regulate your nervous system. Engaging in activities that bring you joy fosters creativity, providing an outlet for self-expression and stress relief. When you immerse yourself in a hobby, whether it's painting, gardening, knitting, or playing a musical instrument, your brain releases dopamine, a natural mood booster. This creative engagement helps shift your focus away from stressors, promoting relaxation and mental clarity. Creativity is essential for mental health and nervous system regulation, as it encourages problem-solving, innovation, and adaptability, which are crucial for managing everyday challenges and maintaining overall well-being.

Create a list of your favourite activities to calm yourself down, make you feel safe and that bring your body in to a state of rest and digest and do these every day and also when you feel yourself being triggered and in a stress response. This is your resourcing kit (a name I have gotten from an amazing program called To Be Magnetic). My list of favourites looks like this: 

- punch the punching bag
- stepped breathing or alternate nostril breathing
- sunbaking
- somatic shower (this is where I shower and I intuitively add in other activities to help bring me to s state of calm and process any energy/emotions present. I hum, massage behind my ears (vague nerve), rock/sway and also visualise my emotions being washed away.)

You don't need a huge list, just a handful of favourite activities that you can easily fit in to your day and when needed.

Consistency in Reprogramming Your Nervous System

 Consistency plays a crucial role in reprogramming your nervous system for better regulation and overall well-being. When it comes to activities like engaging in hobbies or practices that promote relaxation and calmness, regularity is key. It's more beneficial to spend a few minutes every day doing an activity that makes you feel safe and calm than doing a longer session once or twice a week. This is why it is a good idea to find some things for your resourcing kit that can be done in a couple of minutes rather than something like go for a massage or a sauna (which is lovely but realistically how often are you going to do it?).

Repetition reinforces neural pathways associated with relaxation and positive emotional states. By consistently engaging in activities that promote a sense of safety and calm, you condition your nervous system to respond more effectively to stressors. This regular practice helps to reset habitual stress responses and fosters a more regulated nervous system over time.

Embracing Harmony

Remember, it’s all about finding harmony between your sympathetic (fight or flight) and parasympathetic (rest and digest) states. It’s perfectly normal to experience stress, but the goal is to be able to return to a state of calm smoothly and easily.

By incorporating these practices into your daily life, you can start to feel more balanced, present, and in control. It's a journey, but each step you take brings you closer to a healthier, more regulated nervous system.

Here at Living Wholistically, we’re all about supporting each other on this journey to well-being. If you have any questions or need further guidance, don’t hesitate to reach out. I can help you better understand these concepts through my signature online program - Nourishment Gateway, or you can see me for ERT sessions to help you process emotions and regulate your nervous system.