HOW TO HEAL A DYSREGULATED NERVOUS SYSTEM
Learn practical steps to heal a dysregulated nervous system with lifestyle changes and daily practices.
Healing a dysregulated nervous system can feel like an uphill battle if you don't know what to do - but it is entirely possible with the right approach.
My journey began after the sudden passing of my father in 2011, which left me dealing with anxiety, sleep disturbances, and digestive issues. Little did I know, my nervous system was entirely out of balance - most of my time was being spent in the bottom dysregulated states on the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
In this article, I'll explore how to heal a dysregulated nervous system using practical steps and insights that have transformed my life and the lives of many people in the NEUROFIT community.
Understanding Nervous System Dysregulation
A dysregulated nervous system is when your body remains activated in a constant state of stress, even when there's no immediate danger. Symptoms include chronic anxiety, fatigue, insomnia, and digestive issues. Imagine your body is a car with the emergency brake engaged while trying to drive; that's kind of like what a dysregulated nervous system feels like.
The most common cause today is simple: stress builds up in your body over time when it's not addressed, leading to all kinds of other health issues:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Common Causes of Nervous System Dysregulation
Chronic Stress: Extended periods of 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.
Common Signs of a Dysregulated Nervous System
Chronic Anxiety: Feeling constantly on edge.
Fatigue: Feeling tired, even after a good night's sleep.
Chronic Pain: Unexplainable aches and pains.
Insomnia: Difficulty falling or staying asleep, or anxiety before bed.
Digestive Issues: Problems like bloating, indigestion, or stomach pain.
5 Ways To Heal With Nervous System Regulation
1. Daily Check-ins
One of the most effective ways to heal is by regularly checking in with your nervous system - this 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 are affecting 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 body-based 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 three minutes:
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 - and according to our community app data, members who prioritize exercise report 22% higher HRV, as well as better emotional balance.
According to Harvard Health, regular exercise can improve mood and reduce anxiety.
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.
Try meditation or Eye Press Breathing before bed to help your nervous system learn to switch off.
5. Social Play
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.
Consistent sleep-wake cycles can improve your HRV and overall emotional balance.
2. Healthy Diet
What you eat can impact your nervous system as well. 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.
According to PubMed, Vitamin B6 can help with reducing anxiety.
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
It's also wise to turn your attention towards reducing contact people who leave you feeling drained.
You may find that you need to set boundaries while working to re-balance your nervous system.
All of these approaches can help you to manage overstimulation by reducing additional sources of stress.
How To Get Started
Personal Experience
My journey with NEUROFIT began after years of struggling with my mental and physical health after losing my father in my early 20's.
Andrew, my husband and co-founder, also faced similar health challenges due to his upbringing in a neurodiverse family.
Together, we created NEUROFIT to provide a simple and highly effective solution for nervous system regulation. Our app has helped our average active user report 54% less stress within just one week.
Take Action
Healing a dysregulated nervous system happens by taking action. Start by adding the practices mentioned above into your daily routine. Regular use of the NEUROFIT app can guide you through this journey, making it easier to achieve a balanced and resilient nervous system.
Use the NEUROFIT App
The NEUROFIT app offers a personalized catalog of nervous system balancing exercises, daily check-ins, and built-in biometric measurements to help you effectively manage and monitor your stress levels. It's designed to be user-friendly, needing only five minutes a day to make a noticeable difference.
Nervous System Healing FAQ
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?
Absolutely. 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 heal a dysregulated nervous system and lead a more balanced, stress-free life.
