HOW TO FIX NERVOUS SYSTEM DYSREGULATION

Learn quick practices and habits to fix nervous system dysregulation and reclaim your well-being.

Andrew Hogue
Co-CEO, NEUROFIT
4 MINUTE READ
FEB 4, 2025

Fixing nervous system dysregulation can seem challenging at time - but after extended periods of stress, it's a journey we all must take to reclaim our well-being. As Co-CEO of NEUROFIT, I've done it myself - and I'm here to share some tips about how to balance your nervous system most quickly.

Understanding Nervous System Dysregulation

Nervous system dysregulation occurs when your body's stress response remains activated even when there’s no immediate danger. This constant state of high alert can manifest in various ways, such as chronic anxiety, fatigue, and digestive issues.

Most often, this happens after prolonged periods of stress, which builds up in the body over time as allostatic load:

Chronic stress builds up in the nervous system, leading to mental and physical health challenges.

Common Causes of Nervous System Dysregulation

Chronic Stress: Prolonged stress can lead to a buildup of unprocessed stress in the body.

Trauma: Past traumatic events can leave a lasting impact on your nervous system.

Imbalanced Lifestyle Habits: Lack of sleep, unhealthy diet, and minimal physical activity can contribute to nervous system issues.

Environmental Factors: Exposure to toxins, loud noises, and other stressors can affect your nervous system health.

Common Signs of Nervous System Dysregulation

Chronic Anxiety: A constant feeling of being on edge.

Fatigue: Persistent tiredness, even after a good night's sleep.

Digestive Issues: Problems like bloating and indigestion.

Insomnia: Difficulty falling or staying asleep.

Emotional Volatility: Mood swings and irritability.

Chronic Pain: Unexplained aches and pains.

Brain Fog: Difficulty concentrating or thinking clearly.

5 Practical Steps to Fix Nervous System Dysregulation

1. Daily Check-Ins

Regularly checking in with your nervous system can strengthen your mind-body connection and reduce stress. The NEUROFIT app encourages daily check-ins, allowing you to reflect on your current state and identify how different life areas affect your nervous system.

The NEUROFIT App's check-in feature lets you strengthen your mind-body connection, measure growth, and get personalized coaching insights.

2. Somatic Exercises

Engaging in somatic exercises like Body Tapping or Cannon breath, can help shift your nervous system from a negative state to a positive one and switch off your body's stress response in just a few minutes:

Body Tapping - Body tapping with balled fists to bring oneself back into the body.
Cannon - Powerful exhales and contractions to release excess energy.

The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.

3. Physical Exercise

Physical movement is a powerful tool for nervous system regulation. Aim for at least 10 minutes of exercise daily. This can be as simple as a brisk walk or a short workout. Exercise releases endorphins, which are natural stress relievers.

4. Stillness Practices

Incorporating daily stillness practices like meditation or deep breathing exercises can help calm your nervous system. Spend at least 10 minutes a day in stillness to improve your sleep quality and overall sense of well-being.

Eye Press Breathing - A slower paced breathing technique to calm the nervous system.

5. Social Play

Engaging in social activities can help balance your nervous system. Whether it's playing a sport, attending a social gathering, or even a simple chat with a friend, social play can significantly improve your mood and emotional stability by shifting your nervous system into the Play State:

The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.

4 Ways to Nourish Your Nervous System

1. Proper Sleep

Quality sleep is essential for nervous system health. Establish a consistent bedtime routine and aim for 7-9 hours of sleep each night. Avoid screens and heavy meals close to bedtime for better sleep quality.

2. Healthy Diet

What you eat can impact your nervous system. Focus on a balanced diet rich in omega-3 fatty acids, B vitamins, and minerals. Avoid processed foods and sugary snacks, which can contribute to inflammation and stress.

3. Hydration

Staying hydrated is key for ensuring your nervous system is working properly. Aim to drink at least eight glasses of water a day. Proper hydration helps flush out toxins and keeps your body functioning optimally.

4. Avoiding Stressors

Identify and reduce common sources of stress where possible. This could be limiting your exposure to negative news or reducing time spent on social media. It's also wise to reduce contact with people who leave you feeling drained.

Personal Experience with NEUROFIT

As someone who has battled and overcome Complex PTSD, I know firsthand how challenging it can be to live with a dysregulated nervous system. When Loren and I developed NEUROFIT, we were determined to create a solution that was simple, accessible, and highly effective.

Our app helps users rebalance their nervous systems with daily check-ins, personalized exercises, and AI-guided coaching.

The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.

Our data shows that the average active NEUROFIT app user reports 54% lower stress levels after one week. Beyond simply feeling better, it's also about giving your body the practices and habits it needs most to maintain balance and resilience.

The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.

Frequently Asked Questions

What is a dysregulated nervous system?

A dysregulated nervous system is when your body remains in a constant state of stress, even in the absence of immediate danger. This can lead to chronic anxiety, fatigue, and other health issues.

How can I tell if my nervous system is dysregulated?

Common signs include chronic anxiety, fatigue, insomnia, and digestive issues. Regular self-assessment can help identify the state of your nervous system.

How does the NEUROFIT app help with nervous system regulation?

The NEUROFIT app offers daily check-ins, personalized somatic exercises, and biometric measurements to help manage and reduce stress, making it easier to maintain a balanced nervous system.

Can lifestyle changes help me heal my nervous system?

Yes - proper sleep, a healthy diet, regular exercise, and avoiding stressors can significantly improve the health of your nervous system.

By following these steps, you can effectively fix a dysregulated nervous system and lead a more balanced, stress-free life.

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About The Author
Andrew Hogue
Co-CEO, NEUROFIT
Andrew is a co-founder of NEUROFIT, and a Caltech graduate with 10 years of tech + product experience at NASA, Snapchat, Headspace, Yale, and his own wellness products used by millions worldwide.
After facing two decades of chronic stress, burnout and C-PSTD, he launched NEUROFIT to provide an effective, data-driven, and accessible solution to these challenges.
Today, the NEUROFIT app is used by 2,000+ leading doctors, therapists, and health coaches, reaching 100,000+ users in 100+ countries.
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