--- title: "How to Heal a Dysregulated Nervous System: Part 2" description: Identify dysregulation in yourself and your loved ones by understanding the signs, and learn to shift into a regulated state with these practical tips. image: https://www.counseling-360.com/hubfs/woman%20regulating%20nervous%20system.jpg --- [Skip to content](https://www.counseling-360.com/resources/how-to-heal-dysregulated-nervous-system-part-2#main-content) [![Counseling360Logo\_Color](https://www.counseling-360.com/hubfs/Counseling360Logo_Color.png)](https://www.counseling-360.com) - [Therapy Services](https://www.counseling-360.com/therapy-services) - [Individual Therapy](https://www.counseling-360.com/therapy-services/individual-therapy) - [Couples Counseling](https://www.counseling-360.com/therapy-services/couples-counseling) - [Family Therapy](https://www.counseling-360.com/therapy-services/family-therapy) - [Approaches & Modalities](https://www.counseling-360.com/therapy-services#modalities) - [View All](https://www.counseling-360.com/therapy-services) - [Providers](https://www.counseling-360.com/providers) - About - [Services & Specialties](https://www.counseling-360.com/therapy-services) - [Client Resources](https://www.counseling-360.com/client-resources) - [Blog](https://www.counseling-360.com/resources) - [Get in Touch](https://www.counseling-360.com/contact) - [Patient Portal](https://drmary-counseling360.clientsecure.me/) This is a search field with an auto-suggest feature attached. - There are no suggestions because the search field is empty. # How to Heal a Dysregulated Nervous System: Part 2 [Kayla Davidson](https://www.counseling-360.com/resources/author/kayla-davidson) March 27, 2026 at 9:00 AM Identify dysregulation in yourself and your loved ones by understanding the signs, and learn to shift into a regulated state with these practical tips. ![woman stands outside taking deep breaths to regulate nervous system](https://www.counseling-360.com/hubfs/woman%20regulating%20nervous%20system.jpg) In Part 1, we discussed what the nervous system is and how it works to keep us safe from danger. [Read part 1 here.](https://www.counseling-360.com/resources/how-to-heal-dysregulated-nervous-system-part-1) But what are the signs that someone is dysregulated and how can you start to heal your nervous system? A dysregulated nervous system can show up in a variety of different ways including emotionally, physically, behaviorally, and cognitively. ## Signs of a Dysregulated Nervous System include: - Heightened anxiety and panic - Mood swings and increased irritability/anger - Depressive symptoms (low energy, a sense of hopelessness, etc.) - Sleep disturbances and/or nightmares - Hypervigilance and increased sensitivity - Brain fog and memory issues - Numbness and/or shutdown - Social withdrawals and/or isolation - Substance use issues - Emotional eating or lack of appetite - Physical tension and discomfort These are just *some* of the symptoms of a dysregulated nervous system and it is safe to say, these aren’t pleasant experiences. Knowing the way your body and mind respond when dysregulated is a huge first step before learning ways to practice regulating. That way, you can catch the signs sooner and begin self-soothing practices. Because the nervous system is constantly scanning for danger, the way to combat it is to find and maintain safety. Our body's natural fight-flight response attempts to keep us safe, but it often has far greater negative effects than helpful ones. Fortunately, there are many ways we can start to build safety within our minds and bodies and create a more regulated baseline for our nervous system. ## Ways to Shift from Dysregulated to Regulated The best way to build more safety and shift your state from the sympathetic nervous system (fight or flight) to the parasympathetic system (rest-digest) is through your body. This is called **bottom-up regulation**. A few simple ways to do this include: - 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold at the top for 7 seconds, and exhale through your mouth for 8 seconds. Practice 5-10 times to shift into a more regulated state. - Place a hand on your stomach and a hand on your chest and taking 5 deep, intentional, and slow breaths (longer exhales are key) - Gentle and slow movement like walking, stretching or slow yoga, swaying, etc. ### Your body needs to feel safety before your mind will believe it. Building safety in your mind and body takes time and consistency. Finding micro-moments of safety to bring into your everyday life can help strengthen this feeling. A few examples include: - Mindfully sitting in sunlight or barefoot outside for a few minutes each day - Wrapping up in a warm or soft blanket - Drinking something warm slowly ### The purpose is to slow down and notice, “right now, I am safe.” It's natural and normal for your body to become dysregulated at times and having a few ways to shift the state of your body and release some of the stress is crucial for regulation. A few ideas for when you notice stress or anxiety include: - Shaking out your limbs or jumping up and down for several minutes - Going for a fast-pace walk (bonus points for runners) - Allowing yourself to cry or scream into a pillow ### Stress gets stored in the body and can build over time. Movement helps shift and release it. These are just a few of the ways you can start to heal your nervous system over time. Pairing these tools with the help of a therapist will bring your mind and body out of survival mode, and into a state of relaxation, rest and restore. We, at Counseling 360, would be honored to support you through this process. Feel free to [reach out](https://www.counseling-360.com/contact) with any questions about starting therapy. [therapy](https://www.counseling-360.com/resources/tag/therapy) [mental health](https://www.counseling-360.com/resources/tag/mental-health) ## Related Posts ### [January 5, 2026 at 10:16 AM Approach New Years Differently with These Two Steps](https://www.counseling-360.com/resources/new-year-approach-two-steps) ### [January 19, 2026 at 9:00 AM Understanding Financial Stress and Steps to Manage It](https://www.counseling-360.com/resources/when-money-feels-heavy-understanding-financial-stress) ### [December 17, 2025 at 10:00 AM When the Holidays Aren't Merry and Bright](https://www.counseling-360.com/resources/when-the-holidays-arent-merry-and-bright) #### Counseling 360 in Beaverton We are a team of psychologists and therapists who provide personalized care for our patients, both in-person and online. #### Office Locations [10700 SW Beaverton Hillsdale Hwy #460 Beaverton, OR 97005](https://www.counseling-360.com/location-beaverton-hillsdale-highway)     [8625 SW Cascade Ave Suite 520 Beaverton, OR 97008](https://www.counseling-360.com/location-cascade-ave-beaverton)     ##### Contact Counseling 360 (503) 928-6624   [mailto:contact@counseling-360.com](mailto:contact@counseling-360.com)[tel:5039286624](tel:5039286624) - [Providers](https://www.counseling-360.com/providers) - [Patient Portal](https://drmary-counseling360.clientsecure.me/) - [Insurance](https://www.counseling-360.com/client-resources) - [Blog](https://www.counseling-360.com/resources) © 2026 All rights reserved. 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