Life can be stressful – there's no escaping it. Deadlines loom, anxieties flare, and sometimes, it feels like our inner world is on the verge of a meltdown.
When this happens, it's our nervous system that bears the brunt of the stress. This complex network acts as the body's command centre, orchestrating everything from our heart rate to our digestion.
That's why understanding how to regulate your nervous system is vital for maintaining physical and mental well-being.
This blog post will explore what the nervous system is, how the fight-or-flight response works, the signs of nervous system dysregulation you should look out for, and the benefits of a regulated nervous system.
So, let's dive in!
Table of Contents:
So, Just What Exactly is Our Nervous System?
Okay, quick science lesson (it will be painless, I promise).
The human nervous system can be broadly categorised into two main divisions:
Central Nervous System (CNS): This acts as the mission control centre, processing information and sending messages throughout the body. The CNS consists of the brain and spinal cord.
Peripheral Nervous System (PNS): This vast network of nerves acts as the body's communication highway, relaying signals between the CNS and various organs, muscles, and sensory receptors. The PNS further divides into two branches:
Somatic Nervous System (SNS): This controls voluntary actions like moving your muscles.
Autonomic Nervous System (ANS): This involuntary system regulates functions we don't consciously control, like heart rate, breathing, digestion, and pupil dilation. The ANS has two further branches with opposing functions:
Sympathetic Nervous System (Fight-or-Flight): This branch kicks in when we perceive danger, triggering the release of stress hormones like cortisol and adrenaline. These hormones prepare our bodies for action, increasing heart rate, blood pressure, and breathing to meet the perceived threat.
Parasympathetic Nervous System (Rest and Digest): This branch promotes relaxation and restoration. It slows down heart rate, breathing, and digestion, allowing the body to conserve energy and repair itself.
Okay, lesson over. That wasn't so bad, was it?
So, now we have a basic understanding of the nervous system's functions and roles, let's dig a little deeper.
The Fight-or-Flight Response and Modern Stress
The fight-or-flight response, a survival mechanism inherited from our ancestors, was ideal for facing immediate physical threats like being chased by a sabre-tooth tiger or facing a tribal conflict. In those situations, the surge of stress hormones like cortisol and adrenaline gave us the necessary boost of energy and focus to fight back or run for our lives to safety.
But in today's world, with the sabre-tooth long gone, chronic stress is our new, far more common threat.
Financial worries, social media overload, the ping of an incoming notification, and even the constant low-grade hum of artificial lights and noise can keep the sympathetic nervous system in overdrive.
This constant state of hyperarousal is not what our bodies were designed for, and over time it can lead to a cascade of negative health consequences.
Signs of Nervous System Dysregulation
When chronic stress disrupts the delicate balance between the sympathetic and parasympathetic branches of the autonomic nervous system, a state of nervous system dysregulation can occur. This can manifest in a variety of ways. Here are some common signs that your nervous system might be dysregulated:
Physical Symptoms:
Fatigue and Difficulty Sleeping: Cortisol, the primary stress hormone, has a natural circadian rhythm, with levels peaking in the morning to help us wake up. However, chronically elevated cortisol levels throughout the day can disrupt this rhythm, making it difficult to fall asleep at night and to stay asleep. Additionally, stress can lead to racing thoughts and worries that keep us up at night. This lack of quality sleep can further exacerbate stress and fatigue, creating a vicious cycle.
Digestive Issues: When your body thinks it's in imminent danger, it diverts resources away from digesting your last meal. As a result, it will cease digestion (constipation) or will quickly evacuate (diarrhea) your digestive tract. Over time, these stress responses lead to nutrient deficiencies and sub-optimal health.
Muscle Tension and Headaches: Constant stress can lead to muscle tension and headaches, particularly in the neck and shoulders. This is because when we perceive stress, our body tenses up in preparation for potential danger. Over time, chronic muscle tension can also contribute to posture problems and pain in other areas of the body, further worsening the issue.
Increased Heart Rate and Blood Pressure: When the fight-or-flight response is activated, heart rate and blood pressure rise. Chronically elevated levels can contribute to cardiovascular problems.
Weakened Immune System: When the body is stressed, its focus shifts from undertaking immune system functions to keeping you safe in the present moment. When chronic stress suppresses the immune system for a prolonged period of time, it leaves you more susceptible to illness and disease
Burnout: Chronic nervous system dysregulation can lead to burnout, a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress (read: 🫠)
Emotional Symptoms:
Anxiety and Irritability: A hyperactive sympathetic nervous system can lead to feelings of anxiety, worry, and nervousness. This can manifest as irritability, impatience, and difficulty concentrating.
Emotional Dysregulation: Chronic stress can make it harder to manage emotions, leading to mood swings, outbursts of anger, or difficulty relaxing.
Brain Fog and Difficulty Concentrating: When the body is in fight-or-flight mode, it diverts resources away from non-essential functions like concentration and memory. This can lead to difficulty focusing, remembering things, or feeling mentally foggy.
And while that all sounds pretty bleak, there is some good news!
With a little effort, restoring balance and a sense of calm to your nervous system is achievable (the even better news is that it's pretty fun to do too!)
But before we get into the how, let's look at what sort of outcomes you can expect from regulating your nervous system.
Benefits of Regulating Your Nervous System
Learning to regulate your nervous system isn't just about feeling calmer. It can have a profound impact on your overall well-being:
Improved Physical Health:
Better Sleep: A balanced nervous system promotes deeper, more restful sleep, leaving you feeling energised and focused throughout the day.
Enhanced Digestion: When the parasympathetic nervous system is dominant, digestion functions optimally, leading to better nutrient absorption and reduced risk of digestive issues.
Stronger Immune System: Reduced stress hormones allow the immune system to function more effectively, making you less susceptible to illness.
Lower Blood Pressure: Regulating your nervous system can help maintain healthy blood pressure levels, reducing the risk of cardiovascular disease.
Enhanced Mental Well-being:
Reduced Anxiety and Stress: A balanced nervous system promotes a sense of calm and reduces feelings of anxiety and worry.
Improved Mood: By regulating your nervous system, you can experience a more positive outlook and increased emotional resilience. Chronic stress and anxiety can contribute to depression and other mood disorders. Learning to calm your nervous system can help you manage negative emotions more effectively and cultivate a sense of well-being.
Increased Focus and Concentration: When the fight-or-flight response is active, it's difficult to concentrate. By calming your nervous system, you can improve your focus, attention span, and cognitive performance.
Enhanced Creativity: A relaxed and balanced nervous system fosters creativity. When you're not constantly on edge, your mind is free to wander and explore new ideas. Problem-solving becomes easier, and new ways of thinking can emerge.
9 Quick, Easy, and Affordable Ways to Regulate Your Nervous System
And now, for the moment you've been waiting for! Here, in no particular order, are 9 ways to regulate your nervous system. The techniques are all easy, accessible and are free or low-cost to do, so there is no barrier to entry!
1. Play Your Favourite Music: Music has a profound effect on our emotions. Upbeat, familiar tunes can elevate your mood and trigger the release of dopamine, a neurotransmitter associated with feelings of pleasure and reward. Put on your favourite playlist and let the music soothe your frazzled nerves.
2. Spend Time in Nature: Nature has a magical ability to de-stress. Immersing yourself in green spaces (forests, fields, botanical gardens) or blue spaces (rivers, lakes, shorelines), breathing in fresh air, and listening to the sounds of nature can activate the parasympathetic nervous system, the "rest and digest" response. Even a short walk in the park or just sitting outside can significantly lower stress hormones and promote feelings of calmness.
3. Go for a Short Walk: Physical activity is a well-known stress reliever. A brisk walk gets your blood pumping and releases endorphins, natural mood-lifters in the brain. Even a walk around the block can clear your head, reduce anxiety, and bring a sense of peace. You can stack this technique by taking a walk in nature, further boosting its positive effects.
4. Limit Caffeine: While that morning coffee might give you a temporary energy boost, caffeine is a stimulant that can exacerbate anxiety and make it harder to relax. If you're feeling drained and on the verge of burnout, consider switching to herbal tea, yerba mate, decaf coffee or simply cutting back on your caffeine intake altogether.
5. Tidy Your Space: A cluttered environment can add to feelings of overwhelm. Taking 10 minutes to declutter your workspace or living area can create a sense of order and control, reducing stress and promoting a sense of calm.
6. Box Breathing: This simple breathing technique is a quick and effective way to activate the parasympathetic nervous system. Simply inhale slowly through your nose for a count of four seconds, hold that inhalation in for four seconds, exhale slowly through your mouth for four seconds, and then hold that exhalation out for four seconds, before repeating. Practice this process a few times to feel a sense of calm wash over you. You can follow along here with a box breathing video I created.
7. Call a Loved One: Social connection is a powerful antidote to stress. Talking to a supportive friend, family member, or therapist can help you process your emotions and feel less alone.
8. Have a Warm Shower: Warm water has a soothing effect on the body and can help to loosen tense muscles. Taking a warm shower or bath can trigger the release of endorphins and promote feelings of relaxation. Add a few drops of lavender essential oil to promote feelings of calm.
9. 5-Minute Meditation: Meditation helps train your mind to focus on the present moment and let go of worries. There are many different meditation practices available, from mindfulness meditation to guided meditations. Even a short, 5-minute meditation session can significantly reduce stress and promote feelings of relaxation. If you are new to the process, there are many free meditation apps available to guide you through.
Bonus Tip: Create a "Calm Kit" filled with items that bring you comfort, such as relaxing music playlists, soothing essential oils, your favourite oversized hoodie, or a good book. Having these items readily available can make it easier to create a calming environment when you need it most.
These are just a few simple, accessible ways to calm your nervous system when you're feeling overwhelmed.
Remember, consistency is key.
By incorporating these practices into your daily routine, you can build resilience and manage stress more effectively, leading to a calmer, more balanced nervous system.
Conclusion
The human nervous system is a complex and fascinating network that plays a vital role in our overall health and well-being. By understanding the impact of chronic stress and learning techniques to regulate your nervous system, you can cultivate a sense of calm, improve your physical and mental health, and build resilience in the face of life's challenges.
Ready to unlock the power of a regulated nervous system and experience improved sleep, focus, and overall well-being? Schedule a free Discovery Call with Sarva Health to explore personalised strategies for managing stress and finding inner peace.
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