It’s normal to occasionally experience tension or anxiety. Everyone experiences it. However, a lot of stress can affect your body, especially your autonomic nervous system, which controls your blood pressure, respiration, heart rate, and digestion. You can control your nervous system and take proactive measures to improve your wellbeing, reduce stress, and lead a more balanced life.
How Does the Nervous System Function Automatically?
Your body’s central nervous system serves as its command center. It is in charge of all bodily functions, including digestion, heart rate, and mood. Your emotional health is greatly influenced by one component of it, the autonomic nerve system. The parasympathetic nervous system and the sympathetic nervous system, which both use hormones to help us get ready for what our brain interprets as our needs, are its two primary divisions.
More precisely, the sympathetic nervous system—also known as our “fight or flight” response—is triggered by the brain when it senses a threat. The body uses the sensations you experience—such as sweaty palms and a beating heart—to get you ready for a stressful event. Conversely, the parasympathetic nervous system kicks in when our body relaxes and heals because our brain signals that it’s a favorable time for recovery.
The key is balance. Consider the autonomic nervous system to be a body of water with waves coming from opposite coasts on each side. When the autonomic nerve system is in equilibrium, both sides release hormone waves in proportionate amounts that balance each other out and give us a sense of control. We experience anxiety when our sympathetic nervous system releases excessive amounts of stress chemicals. We may feel subdued and uninterested if the parasympathetic nervous system releases an excessive amount of relaxation chemicals.
The autonomic nervous system, which is a part of our greater nervous system, is essential to our ability to function normally and is responsible for almost every bodily function mental well-being. Your sympathetic nervous system assists you in responding effectively to stressful situations by enabling you to take quick action. Your parasympathetic nervous system assists you in taking a step back and unwinding when it’s time to heal. Your body is better able to react to various events when the sympathetic and parasympathetic nervous systems are in balance, which promotes both physical and mental well-being.
How stress impacts your nervous system
Stress can originate from a variety of sources, including personal struggles at home or strict deadlines at work. What transpires, though, physiologically when we experience stress?
Your body naturally reacts to stress by preparing you to handle the circumstance and emotion. As a result, you may experience physical symptoms like a rise in heart rate, sweating palms, or tense muscles. All of these indicate that the sympathetic nervous system is preparing to either fight or flee from the situation.
But issues can develop if our bodies are constantly on high alert. It is not the nature of our body to be under constant stress. When our bodies are continuously saturated with cortisol and the sympathetic nervous system is operating at full capacity
With adrenaline, we may experience health problems. We may experience short-term fatigue, irritability, or difficulty falling asleep. Over time, more severe conditions like high blood pressure, weaker immune systems, and even cardiac problems can result from the sympathetic nervous system’s constant activation.
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What symptoms and reasons could an unbalanced nervous system present with?
Your body’s reaction to a given circumstance may not always line up. A dysregulated nervous system is what your nervous system is known as when it is out of equilibrium. There are numerous typical indicators that your neurological system may not be functioning properly.
The first step to regaining control over the health of your nervous system and reestablishing equilibrium is to identify these symptoms and comprehend the underlying causes. This will allow your parasympathetic nervous system to become active and encourage relaxation, lowering blood pressure, steady breathing, and digestion.
These are a few indicators that your nervous system may be out of balance.
- Anxiety
- Panic attacks
- Digestive issues
- Trouble sleeping
- Constant fatigue
- Persistent muscle pain
There are also many stressors that can disrupt nervous system balance, including:
- Chronic stress
- Burnout
- Traumatic events
- Poor sleep habits
- Unhealthy diet
- Not taking time to relax
How to Control Your Nervous System: 13 Methods to Bring Your Equilibrium Back
To help balance your nervous system, try these easy procedures if you ever feel unbalanced or just need a little peace and quiet. Find what works best for you, whether it’s deep breathing, mindfulness, or simply a good chuckle, and make the health of your nervous system your top priority.
1. Try a physiological sigh or other breathing exercises
A physiological sigh is a deep breathing rhythm that occurs naturally and is characterized by two rapid inhales and one lengthier expiration. The parasympathetic nervous system can be stimulated and the sympathetic nervous system calmed.
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2. Move your body
Engaging in physical activity can effectively alleviate stress and balance the nervous system. Go for a stroll, do some yoga, or simply dance to your favorite music in your living room. Engaging in physical activity can aid in the release of tension and promote a more relaxed physique.
3. Use a weighted blanket
By applying deep pressure, a weighted blanket may cause your parasympathetic nervous system to become active. This type of therapy employs tactile stimulation and sensory awareness as a means of relaxation. Using a weighted blanket in conjunction with stimulating your parasympathetic nervous system can aid in promoting natural bodily relaxation and mental calmness.
4. Meditate to help calm your mind
Numerous advantages of meditation include stress reduction and nervous system restoration. Try closing your eyes, sitting in a peaceful place, and concentrating on your breathing or a soothing phrase. This could assist in calming your mind and focusing your thoughts.
5. Introduce mindfulness into your routine to help reduce stress
You can ground yourself and be reminded to live in the present by concentrating on mindfulness, which is the practice of being aware of what is happening in the moment. To help you ground yourself, try feeling the wind on your skin, the sensation of an object in your palm, or the dirt beneath your feet.
6. Sing or laugh
The primary nerve in your parasympathetic nervous system, the vagus nerve, is stimulated by both laughing and singing, which can aid in relaxation. Laughing and singing also enhance your oxygen intake, which can elevate your mood and energy levels.
7. Give yourself a massage or a hug
Touch can be a powerful tool for relaxation. Give yourself a healing massage by gently rubbing your temples, neck, arms, or feet, where stress can often be stored. Or try wrapping your arms around yourself for a hug, which can provide comfort and a sense of security.
8. Try tapping
Emotional Freedom Technique (EFT) is an emerging practice that involves gently tapping specific points on your body while focusing on a calming phrase. Some common areas to engage in tapping include the outer palm, center of your forehead, below your nose, and below your lip, just to name a few.
9. Place your feet on the earth
Preliminary evidence suggests that direct contact with the ground (known as earthing) may help calm the nervous system and bring it back into balance. Grounding yourself can be as simple as placing your bare feet on the earth.
10. Connect with 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.
11. Take a cold shower
The shock of a cold water shower can jolt the nervous system. This may help reduce stress.
12. Use co-regulation
Co-regulation is where people tune into each other’s emotional states, which can help stabilize and balance the nervous system. This can mean talking to someone you trust and practicing empathy, as sharing and experiencing feelings can be a great way to regulate emotions..
13. Prioritize sleep
Sleep is when our bodies rejuvenate, rest, and become restored. During sleep, our brain not only rests but also uses this time to allow its neurons to communicate with one another, leading to regulation. Sleep can also help clear your mind from stressors, which help you wake feeling refreshed.
How to regulate nervous system FAQs
How do you rebalance your nervous system?
Rebalancing your nervous system means getting back to a state where you feel calm and centered. You can try practicing deep breathing exercises, spending time in nature, or taking short breaks during the day. Regular sleep, a balanced diet, and talking to someone you trust can also help.
How do you regulate an overactive nervous system?
If you feel overly jittery, anxious, or just can’t seem to relax, your nervous system might be in overdrive. To calm it down, start by taking deep breaths. This simple act can signal your body to relax. Consider avoiding caffeine or other stimulants as they can make things worse, and, instead, engage in calming activities, such as reading, listening to soft music, or practicing mindfulness to help regulate an overactive nervous system. If these feelings persist, speak with a healthcare professional for personalized advice.
What are the symptoms of an overstimulated nervous system?
An overstimulated nervous system can make you feel restless and anxious or even cause physical symptoms like a racing heart. Other signs might include trouble sleeping, feeling on edge, or being easily startled. Some people might experience headaches, muscle tension, or digestive problems. If you notice these signs, listen to your body and take steps to calm down.
How do I know if my nervous system is messed up?
If your nervous system isn’t functioning properly, you might experience signs like constant fatigue, difficulty concentrating, or feeling overly anxious or depressed. Physical signs can range from sleep issues to digestive troubles. Remember, your body has its own ways of letting you know when something isn’t right, so pay attention to these signals and seek advice if needed.
What are the signs of a dysregulated nervous system?
A dysregulated nervous system can show up in various ways. Common signs include feeling anxious, having unexpected panic attacks, and struggling with sleep. You might also experience digestive problems, feel tired all the time, or have muscle pain with no obvious cause. Recognizing these signs is the first step toward finding balance and feeling better. If you have concerns, reach out to a healthcare professional.
