If you focus on anything this year may it be healing your nervous system.
A relaxed nervous system is the ultimate healing state. But we live in a culture that celebrates constant busyness and doing, leaving people frazzled and anxious. Somehow if you are overwhelmed by demands it is deemed as success.
This whole mindset has to change. A dysregulated nervous system feels like you are caught in the eye of a storm, discombobulated, disorientated and exhausted.
The Nervous System is a Coordinated Masterpiece
The nervous system is the ultimate controller of your body, managing everything from the beating of your heart to the thoughts that shape your life. This highly intricate system operates through three primary branches: the parasympathetic, sympathetic, and autonomic nervous systems.
Parasympathetic Nervous System (PNS): Rest and Repair
Often referred to as your "rest and digest" system, the parasympathetic nervous system plays a key role in promoting relaxation, recovery, and healing. It slows down your heart rate, enhances digestion, and encourages a state of calm. This system is most active when you are feeling relaxed. It is the opposite of the "fight or flight' stress response and helps the body recover.
Sympathetic Nervous System (SNS): Fight or Flight
The sympathetic nervous system is your body's "fight or flight" response and is activated during times of stress, anxiety, or even just perceived danger. It speeds up your heart rate, raises your blood pressure, and boosts your energy levels, preparing you to either face the threat or flee from it. Even in situations where there is no actual danger, the sympathetic nervous system primes your body for action. Imagine if you are living a life that constantly causes you to feel you are running for your life; demands to keep up with, feeling like you don't have enough time whilst constantly trying to keep energy levels up.
Autonomic Nervous System (ANS): The Body's Automatic Regulator
The autonomic nervous system functions like an automatic pilot, controlling essential processes such as heart rate, blood pressure, breathing, and digestion without requiring conscious thought. It ensures your body maintains its balance (homeostasis) and functions properly, even when you're not actively paying attention.
Understanding how these systems work together is essential for achieving optimal health and balance. By nurturing your nervous system, you can enhance your physical and mental well-being, increase resilience, and feel more connected to both your body and the world around you.
Embodying a regulated nervous system is one of the first steps to overall healing.
Signs of Nervous System Dysregulation
- Feeling overwhelmed by small tasks
- Palpitations and 'feelings' in the heart
- Hypervigilance
- Tension in neck and shoulders
- Teeth grinding
- Exhaustion
- Digestive Issues like IBS
- Waking with a feeling of dread
- Disassociation
- Feeling you are not present
- Feeling like you are never keeping up
- Apathy
- Withdrawing from life
- Headaches
- Insomnia
- Body pain
- Nervous and jittery
- Poor focus and memory
- Tingling, numbness or burning sensations in the skin
- Low immunity
- Hypersensitivity
- Irritability
If you suffer from any of these, or even a lot of these, this is a sign that your body is trying to tell you something. It is craving calm and authentic living according to very clear bodily signs that all is not well.
Highly sensitive people tend to suffer more as they feel everything more intensely and so their response to stress is heightened. They are more prone to emotional and physical exhaustion. It doesn't mean they have to care less but to be mindful when care tips in to over-care. Pull back, say no, listen to your body. It is important to set boundaries.
Causes of Nervous System Dysregulation
- Chronic stress: Including the insidious stresses like irritation, resentment and overwhelm.
- Poor sleep: Leaving you feeling exhausted and disrupting the natural healing processes.
- Unresolved Trauma
- Nutrient Deficiencies: Magnesium, B Vitamins and good quality fats are all required for a robust nervous system.
- Inflammation
- Hormonal imbalance
- Gut microbiome imbalance
- Lack of sunlight and nature
- Lack of movement
- EMF's and too much screen time
Unfortunately nervous system dysregulation is common but there are ways to live in harmony once again. The first step is to start tuning in and taking heed of the signs that show up when your nervous system is showing signs of disharmony.
20 Ways to heal a Dysregulated Nervous System
- Start the day with light: sunlight boosts the mood and regulates the sleep cycle
- Prioritise sleep: Improve sleep quality by exposing your eyes to sunlight during the day, minimising exposure to light after sunset
- Move every day, preferably outside
- Earth, placing your bare feet on the grass or sand: studies show it improves heart rate variability, lowers blood pressure, reduces stress, lowers cortisol and lifts the mood
- Set boundaries: your nervous system will thank you for being honest. Every no you honestly feel and say is a yes to you
- Write it down: Anything that is playing on your mind put pen to paper relieving the mind of the stress inducing thoughts
- Relax in a magnesium or Epsom salt bath relaxing muscles and soothing nerves
- Tone the vagus nerve: Singing, humming, laughing, bitter herbs and splashing your face with cold water all activates the vagus nerve in a positive way
- Foster healing relationships: spend time with people who you have a cohesive energy with. You feel good around them.
- Be authentic: Living this way allows your nervous system to be just as it should be, in balance.
- Reduce screen time: Too much time on screens creates over stimulation and dysregulation. Constant alerts, texts and scrolling cause fatigue and burnout.
- Consider Ashwagandha : one of the most revered adaptogenic herbs studies show how effective it is at reducing stress and anxiety levels. It is also anti-inflammatory, antioxidant and balances the immune system. Its Latin name is Withania somnifora. The name somnifera comes from the Latin word for sleep-inducing, highlighting another property.
- Take magnesium: an essential mineral for relaxation. If you are deficient in magnesium, it may inhibit several neurotransmitters that support signal transmission between nerves. This can result in anxiety, headaches, nerve twitching, cramp and weakness.
- Consider L-theanine: This amino acid occurs naturally in green tea promoting relaxation and increasing cognitive function.
- Drink chamomile tea: Chamomile is a central nervous system remedy that also has an affinity with the Enteric Nervous System that resides in the gut. It calms and soothes both body and mind. Perfect for those who hold emotions in the tummy.
- Blood sugar balance: Eating regular, balanced meals is essential. When blood sugar is too low or high it can result in feelings of anxiety and fatigue.
- Consider the herb Holy basil (Tulsi): This adaptogen specifically supports the adrenal glands and is a wonderful nervous system support for short and long term stress.
- Do something that brings you joy: Feed your nervous system with habits and hobbies that bring peace, relaxation and feel like soul food. It could be a walk, time with a good friend, reading or gardening.
- Take Avena sativa (Milky oat): the ideal remedy for fragile, jangly nerves. If you are easily startled, feel on edge, or have been burning the candle at both ends. This restorative tonic soothes and strengthens.
- Lemon balm to de-stress: Studies show that lemon balm is excellent for mild to moderate anxiety and it also helps insomnia. Lemon balm has been shown to increase the amount of GABA available in the brain. GABA is a natural amino acid that acts as a calming neurotransmitter, regulating mood and helping lower stress and inflammation.
Nervous system dysregulation not only feels bad but long term can have negative effects on the physical body. There are ways to heal like those mentioned above which will allow peace to flow and resilience to return once again.
