On Your Nervous System

Learn about the importance of your nervous system, what it is, and how regulating it helps you manage stress to keep you healthy

• How does the autonomic nervous system work?

• How stress impacts your nervous system?

• What are the signs and causes of a dysregulated nervous system?

• How to best regulate your nervous system?

It's perfectly normal to feel stress or anxiety from time to time. It happens to everyone. But high stress can have an impact on your body, particularly your autonomic nervous system, the part of your body that unconsciously regulates your breathing, heart rate, blood pressure, and digestion.

I know this all too well and for me personally, this has been a steep learning curve through many years of poor health before I fully understood the cause of my chronic symptoms. In my case ‘knowledge (really) is power’ and I want to share some of what I know about nervous system dysregulation (NSD).

By understanding how to regulate your nervous system, you can take proactive steps to manage stress, enhance your wellbeing, and live a more balanced life. The mind body connection is pivotal in all of this.

How does the autonomic nervous system work?

The nervous system acts as the control center of your body. It’s responsible for everything from your heartbeat to digestion and even the way you feel. One part of it, the autonomic nervous system, is extremely important when it comes to your emotional wellbeing. It can be divided into two main parts: the sympathetic nervous system and the parasympathetic nervous system, both of which use hormones to help prepare us for what our brain perceives as our needs.

More specifically, when the brain perceives a threat, it turns on the sympathetic nervous system, aka our “fight or flight” response. The symptoms you feel—sweaty palms, racing heartrate, is the body’s way of preparing you for a stressful situation. The parasympathetic system on the other hand kicks in when our brain thinks it's a good time to recover, helping our body to calm down and recover. Balance is key. If the sympathetic nervous system pushes too many stress hormones we become anxious. If the parasympathetic nervous system pushes too many relaxation hormones we can feel muted and apathetic.

Our larger nervous system is important because it keeps nearly every aspect of your body working efficiently, but the autonomic nervous system within it is critical to our emotional health. When you encounter a stressful situation, your sympathetic nervous system helps you react appropriately by helping you spring into action. When it's time to recover, your parasympathetic nervous system helps you take a step back and relax. When you maintain a balance between the sympathetic and parasympathetic systems, your body is better equipped to respond appropriately to different situations, leading to better physical and mental health.

How stress impacts your nervous system

From tight deadlines at work to personal challenges at home, stress can come from anywhere. But what happens inside our bodies when we feel stressed?

When you’re feeling stressed, your body has a natural response to prepare you to manage the situation and feeling, which is why you might notice your heart rate increasing, your palms getting sweaty, or your muscles tensing. These are all signs that the sympathetic system is getting ready to either face the challenge or escape from it, hence “fight or flight”.

However, if our bodies are always in the state of high alert, problems can arise. Our bodies aren't designed to be constantly under stress. When the sympathetic system is working overtime and our bodies are continually flooded with cortisol and adrenaline, we can end up facing health issues. In the short term, we might feel tired, irritable, or have trouble sleeping.

However, as I have found over time, the continuous activation of the sympathetic nervous system can lead to us having more serious problems like high blood pressure, weakened immune function, and even heart issues.

What are the signs and causes of a dysregulated nervous system?

Sometimes, your body's way of responding to certain situations can fall out of sync. This off-balance state in your nervous system is called a dysregulated nervous system. There are many common signs that show your nervous system might be off track.

Recognising these signs and understanding the causes is the first step in taking charge of your nervous system's health and restoring the balance, inviting your parasympathetic nervous system to activate and promote relaxation, lower blood pressure, steady breathing, and digestion – all of which have an impact on your overall health.

Here are some of the signs I have experienced with a dysregulated nervous system.

• Anxiety

• Chronic headaches and persistent brain fog

• Panic attacks, feelings of overwhelm

• Digestive issues

• Sleep problems

• Constant fatigue and feeling exhausted

• Persistent muscle pain and stiffness

There are also many stressors that can disrupt nervous system balance, including:

• Burnout

• Chronic Stress

• Traumatic events

• Poor sleep habits

• Unhealthy diet

• Not taking time to relax

Initially in 2015, when my symptoms were at their worst I was constantly relying on repeat health visits to GP’s/hospitals, traditional health treatments such as heavy anti-biotics. Of course, none of this worked because it was the wrong diagnosis and I felt ‘the system’ failed me’ (I still do). The traditional medical fraternity is simply not trained in understanding the connection between the mind and body, in particular how it relates to dealing with NSD. Thankfully, that’s changing.

There’s not much I haven’t tried, such as a ton of immune boosting supplements, diet changes, sleep monitoring, bio-resonance therapy, hypnotic therapy, cold water therapy, lifestyle adaptions, career changes …the list goes on. But the one thing that has changed my life for the better is UNDERSTANDING of what causes my NSD, followed by ACCEPTANCE of the symptoms but more importantly what ACTIONS I can take to manage it.

How to best regulate your nervous system?

• Breathing exercises - helps calm the sympathetic system and activate the parasympathetic system.

• Movement/exercise - helps release tension and helps your body feel more relaxed.

• Meditation – helps reduce stress and restore the nervous system let alone build emotional resilience and coping mechanisms

• Mindfulness – practice focusing on mindfulness, or being present in the current moment

• Sing or laugh - both stimulate the Vagus nerve, the main nerve in your parasympathetic nervous system, which can help you feel relaxed. Also increases your intake of oxygen, which can help with improving energy and mood.

• Nature – step outside and feel the sun on your skin or listen to the birds. Nature can have a calming influence and may promote mindfulness and a feeling of being present, both of which can be naturally relaxing.

• Self-compassion – THIS IS HUGE. Don’t push yourself too hard when feeling dysregulated. Be kind to yourself and be mindful of your inner dialogue towards yourself.

• Self-care – encourage set sleeping patterns and wake up times incorporating self-care regimes such as meditations and breathing exercises as well as the above.

• Mindset – understanding why you are experiencing symptoms from NSD and taking action to reverse them consistently through reframed inner dialogue will ensure over time that a new mind body connection is created that reduces any perceived threat.

This is a subject close to my heart and one I feel qualified to talk about so if you are experiencing any of these symptoms of stress then please do get in touch as I’m sure I can help you….