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Dysregulated Nervous System: Top 9 Signs & How to Heal

Dysregulated Nervous System

In this post, you’re going to learn all about dysregulated nervous system – its signs and how to heal it.

What Is A Dysregulated Nervous System?

A dysregulated nervous system refers to an imbalance or dysfunction in the autonomic nervous system (ANS), which is responsible for regulating the body’s automatic functions.

The ANS consists of two branches, the sympathetic and parasympathetic, that work together to maintain equilibrium and respond to internal and external stimuli.

The sympathetic nervous system is responsible for activating the body’s “fight-or-flight” response in situations of perceived danger or stress. When the sympathetic branch is activated, it increases heart rate, dilates blood vessels, constricts certain muscles, and releases stress hormones like adrenaline. These responses prepare the body to respond quickly and effectively to potential threats.

On the other hand, the parasympathetic nervous system is often referred to as the “rest and digest” or “feed and breed” system. Its primary function is to promote relaxation, conserve energy, and restore the body to a state of calm after a threat or stressor has passed. The parasympathetic branch slows down heart rate, stimulates digestion, and facilitates restorative processes like cell repair and growth.

When the nervous system becomes dysregulated, it means that there is a disruption in the balance between the sympathetic and parasympathetic branches, leading to difficulties in emotional regulation, stress response, and overall well-being.

This dysregulation can manifest in various ways and may be associated with different conditions or disorders, such as anxiety disorders, post-traumatic stress disorder (PTSD), and mood disorders.

9 Signs of Dysregulated Nervous System

Some common symptoms of a dysregulated nervous system may include:

1. Hypervigilance: Feeling constantly alert, on edge, or easily startled.

2. Chronic stress: Difficulty managing stress and a heightened sensitivity to stressors.

3. Emotional instability: Frequent mood swings, irritability, or emotional reactivity.

4. Sleep disturbances: Problems with falling asleep, staying asleep, or having restless sleep.

5. Poor impulse control: Difficulty managing impulses and regulating behavior.

6. Hyperarousal: Increased heart rate, rapid breathing, and feeling tense or agitated.

7. Hypoarousal: Feeling emotionally numb or detached, experiencing low energy or motivation.

8. Digestive issues: Problems with digestion, such as irritable bowel syndrome (IBS).

9. Immune system problems: Increased susceptibility to illnesses and frequent infections.

It’s important to note that a dysregulated nervous system can vary in severity, from mild to severe, and its impact can differ across individuals.

Related: 7 Trauma Release Exercises To Support Your Recovery After Trauma

Factors That Can Lead To A Dysregulated Nervous System

There are several factors that can contribute to a dysregulated nervous system. It’s important to note that each individual’s experience is unique, and the specific factors may vary. Here are some common contributors:

1. Trauma

Experiencing traumatic events, such as physical or emotional abuse, neglect, accidents, or witnessing violence, can dysregulate the nervous system.

Trauma can disrupt the body’s stress response system, leading to hyperarousal (overactivation) or hypoarousal (underactivation) of the nervous system.

2. Chronic Stress

Prolonged exposure to chronic stressors, such as work-related stress, financial difficulties, relationship problems, or ongoing health issues, can dysregulate the nervous system.

When the stress response is constantly activated, it can lead to imbalances in the regulation of emotions, mood, and physiological functions.

Related: Do I Have Trauma? Top 4 Practical Exercises To Support Your Trauma Healing

3. Early Childhood Experiences

Adverse experiences during early childhood, such as neglect, inconsistent caregiving, attachment disruptions, or growing up in an unsafe environment, can affect the development of the nervous system.

These experiences can disrupt the regulation of emotions and stress response, leading to long-term dysregulation.

4. Genetics and Biological Factors

Genetic predispositions and individual differences in the functioning of the nervous system can contribute to dysregulation.

Some individuals may be more susceptible to heightened sensitivity or reactivity in their nervous system due to their genetic makeup or underlying neurological conditions.

5. Substance Abuse

Substance abuse, including drugs or alcohol, can have a profound impact on the nervous system.

Chronic substance use can dysregulate neurotransmitter levels and impair the body’s ability to maintain balance and regulate emotions.

6. Chronic Illness or Pain

Living with chronic physical illnesses or experiencing chronic pain can place constant strain on the nervous system.

The body’s response to prolonged physical distress can lead to dysregulation and exacerbate emotional and psychological symptoms.

Understanding the factors that contribute to nervous system dysregulation can help guide interventions and therapeutic approaches tailored to an individual’s specific needs.

Related: Best 15 Inner Child Exercises: How To Connect With Your Inner Child (& Heal Your Childhood Wounds)

Healing Trauma Worksheets

How To Heal A Dysregulated Nervous System?

Healing a dysregulated nervous system involves implementing strategies to restore balance and regulate the autonomic nervous system.

Here are some evidence-based suggestions that may help:

1. Deep Breathing Exercises

Healing a dysregulated nervous system can be achieved through various techniques, with deep breathing exercises being one of the most effective and easily accessible methods.

By focusing on slow, deep breaths, you allow your body to activate its relaxation response, which counteracts the stress response often associated with a dysregulated nervous system.

One popular deep breathing exercise is the 4-7-8 technique, where you inhale for a count of four, hold the breath for a count of seven, and exhale for a count of eight.

This technique helps calm the nerves and reduces anxiety.

Another technique is belly breathing, where you focus on expanding your belly as you inhale deeply, and then contracting it as you exhale slowly.

This type of breathing engages the diaphragm, promoting relaxation and reducing tension. It is important to note that consistency is key when practicing deep breathing exercises.

Integrating them into your daily routine, such as taking a few minutes each morning or before bed, can gradually help rewire your nervous system, leading to increased emotional stability and overall well-being.

Related: Best 8 Mindfulness Exercises For Adults That Will Help You Regulate Your Emotions

2. Progressive Muscle Relaxation (PMR)

PMR is a relaxation exercise that involves tensing and then releasing different muscle groups throughout the body. This technique aims to reduce muscle tension and promote a sense of calm and relaxation.

To begin, find a quiet and comfortable space where you won’t be interrupted. Start by focusing on your breath, taking slow and deep breaths in and out.

Then, focus on each muscle group in your body, starting from your toes and working your way up to your head.

As you focus on each muscle group, tense the muscles for a few seconds, and then consciously release the tension, feeling the muscles relax and unwind.

For example, you can start with your toes by curling them tightly, and then slowly releasing them.

Move up to your calves, then your thighs, buttocks, and continue to progress through each muscle group.

By practicing PMR regularly, you can help calm your nervous system, reduce anxiety and stress, and promote overall well-being.

3. Mindfulness Meditation

Mindfulness meditation involves paying attention to the present moment with non-judgmental awareness.

By cultivating this practice, individuals can become more attuned to their body’s physical sensations and emotions, allowing them to better regulate their nervous system responses.

For example, when feeling stressed or anxious, taking a few minutes to focus on the breath and observe the thoughts without judgment can help bring a sense of calm and balance.

This approach allows individuals to develop a greater capacity for self-regulation and resilience over time.

Regular mindfulness meditation also has the potential to rewire neural pathways in the brain, leading to long-term positive changes in emotional well-being.

Related: Mindfulness Techniques For PTSD And Trauma: Top 4 Steps To Practice Trauma Sensitive Mindfulness (Safely)

4. Exercise

Exercise has numerous benefits for the nervous system, as it helps to regulate the release of stress hormones and promotes the production of feel-good endorphins.

Engaging in activities such as walking, swimming, yoga, or even dancing can have a positive impact on your nervous system.

These forms of exercise not only increase blood flow, but also enhance cognitive function and boost mood.

Even a simple walk in nature can provide a sense of calm and reduce symptoms of anxiety and depression.

It’s important to start slowly and gradually increase the intensity and duration of your workouts to avoid overwhelming your nervous system.

Additionally, finding an exercise routine that you enjoy will make it easier to stay committed and create a sustainable habit.

5. Sleep Hygiene

Sleep is essential for allowing the body and mind to rest and restore themselves.

To begin with, it’s crucial to establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.

Creating a calming bedtime routine can also help signal your body that it’s time to wind down. This could include activities such as reading a book, listening to relaxing music, or taking a warm bath.

Limiting exposure to stimulating screens like smartphones and laptops before bed is important as well, as the blue light emitted from these devices can interfere with your body’s natural sleep-wake cycle.

Additionally, creating a sleep-friendly environment by ensuring your bedroom is cool, dark, and quiet can promote better sleep quality.

Experimenting with relaxation techniques such as deep breathing exercises or meditation before bed may also aid in reducing anxiety and calming an overactive nervous system.

Remember that each individual is unique, so it may take trial and error to find the sleep hygiene practices that work best for you.

Related: Am I Sleep Deprived Quiz (+Top Tips On How To Get Quality Sleep & Stop Bad Dreams)

6. Self-Care Routine

One of the key aspects of self-care for a dysregulated nervous system is creating a safe and calming environment.

This can involve finding a peaceful space where you can relax, incorporating soothing scents like lavender or chamomile, or playing gentle music that promotes relaxation.

Engaging in activities that promote mindfulness and stress reduction, such as yoga, meditation, or deep breathing exercises, can also help regulate your nervous system.

Additionally, nurturing your physical well-being by engaging in regular exercise, maintaining a balanced diet, and getting enough sleep is crucial.

Taking time for activities that bring you joy and promote emotional well-being, such as hobbies, reading, or spending time with loved ones, can also contribute to healing.

Related: Top 9 Sustainable Self Care Products

7. Identifying and Managing Triggers

Triggers are external or internal stimuli that activate our nervous system’s fight-or-flight response. By becoming aware of these triggers, we can begin to regain control over our reactions and create a sense of safety and calm within ourselves.

Some common triggers include loud noises, crowded spaces, challenging conversations, or even certain smells. It’s important to remember that triggers can vary significantly from person to person.

Once triggers are identified, we can then implement effective strategies for managing them.

This may include creating a calming routine, practicing deep breathing exercises, engaging in mindfulness practices, or seeking professional help through therapies such as cognitive-behavioral therapy or eye movement desensitization and reprocessing (EMDR).

By gradually addressing triggers and managing them in a gentle and supportive manner, we can cultivate a healthier and more regulated nervous system, enhancing our overall well-being.

8. Therapy

Therapy offers a supportive and safe environment where individuals can explore their emotions, thoughts, and experiences.

One effective approach is trauma-focused therapy, which aims to address the root causes of dysregulation.

This type of therapy can help individuals understand how past traumas may have impacted their nervous system functioning and develop coping mechanisms to regulate their emotions and responses.

Related: Brainspotting Vs EMDR (Which One Is More Effective?)

ACEs Worksheets


It is important to note that healing a dysregulated nervous system is a gradual process that requires patience and consistency.

However, with dedication and practice, mindfulness meditation can be a powerful tool in achieving a healthier and more balanced state of being.

By Hadiah

Hadiah is a counselor who is passionate about supporting individuals on their journey towards mental well-being. Hadiah not only writes insightful articles on various mental health topics but also creates engaging and practical mental health worksheets.

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