How to Heal a Dysregulated Nervous System: Part 2

In Part 1, we discussed what the nervous system is and how it works to keep us safe from danger. Read part 1 here. 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 with any questions about starting therapy.