HOW TO REGULATE A DYSREGULATED NERVOUS SYSTEM
Learn how to regulate a dysregulated nervous system with simple daily habits and lifestyle changes.
Trying to regulate a dysregulated nervous system can feel like a never-ending uphill battle From chronic stress to constant anxiety, the symptoms can be overwhelming. You'll constantly find yourself in the fight-or-flight, overwhelm or shutdown states with seemingly no way to regain balance:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Understanding Nervous System Dysregulation
Nervous system dysregulation happens when the body’s stress response stays activated far longer than necessary, usually due to prolonged stress buiding up in the body over time.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
This prolonged state can lead to a variety of symptoms such as anxiety, chronic fatigue, brain fog, and even digestive issues. These signs are your body's way of signaling that it needs help.
Common Symptoms of a Dysregulated Nervous System
Persistent anxiety or panic attacks
Chronic fatigue and low energy
Difficulty concentrating or brain fog
Digestive issues such as bloating or IBS
Sleep disturbances like insomnia
Emotional volatility and irritability
Recognizing these symptoms is the first step toward regulation.
Practical Steps to Regulate Your Nervous System
Daily Movement and Exercise
Engaging in daily physical activity is a powerful way to regulate your nervous system. Our NEUROFIT App data reflects this, showing that members who prioritize exercise report 22% higher HRV, as well as better emotional balance.
Exercise releases endorphins, which are natural mood lifters. It also helps to reduce the levels of stress hormones like cortisol.
Aim for at least 10 minutes of exercise daily.
Activities like walking, yoga, or even Ecstatic Dance can be highly beneficial.
For those with high energy, more intense exercises like running or HIIT can help discharge excess energy.
Somatic Exercises to Switch off Stress
Next time you feel stressed, try one of these quick body-based exercises designed to switch off your body's stress response within a few minutes. Body Tapping and Cannon breath are two NEUROFIT community favorites:
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Incorporating Stillness Practices
Stillness practices such as meditation and deep breathing exercises play a key role in calming the nervous system.
These practices help activate the parasympathetic nervous system and shift your nervous system into the Stillness State.
Try to meditate for at least 10 minutes each day.
Practice deep breathing exercises, focusing on slow, deep breaths to calm your body.
Exercises like Eye Press Breathing are great for shifting into Stillness.
Social Play and Connection
Join a casual sports team or take an art class with friends.
Spend time with loved ones in relaxed, enjoyable settings.
Maintaining a Consistent Sleep Routine
Adequate sleep is essential for a balanced nervous system. Poor sleep can exacerbate symptoms of dysregulation.
Try playing some Green Noise to signal your body that it’s safe to relax and wind down.
Avoiding Common Stressors
Certain habits can negatively impact your nervous system. Being mindful of these and making conscious choices to avoid them can make a significant difference.
Avoid eating late at night to ensure better sleep quality.
Limit alcohol and substance use, as they can disrupt the nervous system.
Nourishing Your Body
Proper nutrition and hydration are vital for nervous system health. A balanced diet helps reduce inflammation and supports overall well-being.
Stay hydrated by drinking plenty of water throughout the day
Eat a diet rich in whole foods, with plenty of fruits, vegetables, and omega-3 fatty acids.
Personal Insights from NEUROFIT
At NEUROFIT, our community data has shown just how powerful these seemingly practices can be. For example, our app users who prioritize just 10 minutes of daily stillness report 27% more balanced check-ins as well as higher HRV and 11% more balanced check-ins. These small daily habits can lead to significant improvements in nervous system regulation.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Our journey to creating NEUROFIT was driven by personal experiences. For me, growing up in a highly neurodiverse family led to Complex PTSD - which I struggled with for many years until discovering nervous system regulation.
This experience sparked a strong desire to help others find relief from similar challenges. Through NEUROFIT, we aim to make nervous system regulation accessible and effective for everyone.
Frequently Asked Questions
What is a dysregulated nervous system?
A dysregulated nervous system stays in a prolonged state of stress, creating symptoms like anxiety, chronic fatigue, and digestive issues. It means the body’s stress response is activated longer than necessary. This is usually due to stress building up in the body over time.
How long will it take to regulate my nervous system?
While it can vary, many people notice improvements within a few weeks of consistent practice. Our NEUROFIT app users often report feeling 54% less stress after just one week.
Can diet affect nervous system regulation?
Yes - a healthy diet supports nervous system health by reducing inflammation and providing essential nutrients. Foods rich in omega-3 fatty acids, B Vitamins and antioxidants are particularly helpful.
How does NEUROFIT help in regulating the nervous system?
NEUROFIT offers daily check-ins, personalized exercises, unlimited AI Coaching and in-app HRV measurement to help users balance their nervous system. Our approach is designed to focus on simple, effective practices that lead to significant improvements in well-being.
Start by adding a few of these habits to your daily routine, and you'll be well on your way to regulating your dysregulated nervous system.
