FEELING IRRITATED? TRY NERVOUS SYSTEM REGULATION
Regulating your nervous system can relieve irritability, stress, and fatigue for better emotional balance.
If you're feeling more irritated than usual, then it might be time to regulate your nervous system.
Irritability is a common sign that your nervous system is out of balance, and understanding how to recalibrate it can make a world of difference.
Signs and Symptoms of a Dysregulated Nervous System
When our nervous system is out of sync, it sends out distress signals. Here are some common signs that might mean it's time to take action:
Increased irritability and mood swings
Chronic fatigue or tiredness
Difficulty concentrating or brain fog
Anxiety or feeling on edge
Digestive issues like bloating or indigestion
Trouble sleeping or insomnia
These symptoms often stem from chronic stress building up over time, leading to a growing feedback loop of stress, irritation, and fatigue.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Causes of Nervous System Dysregulation
Understanding the root causes of your irritability can help in addressing them effectively. Some common triggers include:
Chronic stress from work or personal life
Lack of sleep or poor sleep quality
Poor diet and hydration
Exposure to constant digital stimulation
Unresolved trauma or emotional distress
In my own life, the sudden loss of my father led to a host of issues that I later learned were tied to a dysregulated nervous system. It was a long journey of trial and error before I finally found what worked for me.
In simple terms, your goal is to re-balance your body so that your nervous system spends as much time at the top of the NEUROFIT Ring as possible:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Here are 9 ways you can start balancing your nervous system today.
9 Practical Ways to Regulate Your Nervous System
Balancing your nervous system doesn’t have to be complicated. Here are some practical steps you can take:
1. Daily Exercise
Physical activity releases feel-good endorphins and reduces stress hormones. Aim for at least 10 minutes of exercise daily to break a sweat. Exercise has been shown to reduce symptoms of anxiety and depression.
Our NEUROFIT app data supports this as well - users who exercise regularly report 22% higher HRV and 11% more balanced check-ins.
2. Practice Stillness
Engage in activities that promote stillness, such as meditation or deep breathing exercises. These can help your body switch off and reset. Even 10 minutes a day can make a difference.
Simple breathing exercises can help calm the nervous system.
3. Social Play
Our app users who prioritize daily play report 26% more balanced check-ins.
4. Consistent Bedtime Routine
A regular sleep schedule is essential for a balanced nervous system. Ensure you go to bed at the same time each night and avoid screens before bedtime to improve sleep quality.
NEUROFIT members who follow a consistent bedtime routine report 5% higher HRV. Maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
5. Avoid Late-Night Eating
Eating close to bedtime can disrupt your sleep and strain your nervous system. Try to have your last meal at least three hours before bed. Per our app data, this small change can lead to 6% more emotional balance. Avoiding late-night eating can significantly improve sleep quality.
6. Limit Alcohol and Substances
Alcohol and other substances can severely affect your nervous system. Reducing or eliminating these can help you feel more balanced and less irritable. Excessive alcohol consumption has a negative impact on the nervous system.
7. Manage Online Stress
8. Hydration and Diet
Proper hydration and a balanced diet are foundational to nervous system health. Focus on drinking enough water and eating nutrient-dense foods to support your overall well-being. Users who prioritize diet quality report 30% more balanced check-ins and 10% higher HRV.
The fuel and food you consume play a key role in maintaining nervous system balance.
9. Somatic Exercises
These quick body-based exercises work wonders for the nervous system - shutting off your body's stress response within just a few minutes.
Next time you're feeling irritated, try the Cannon or Body Tapping exercise:
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Real-World Application: My Personal Journey
After years of struggling with anxiety and burnout, I found that regulating my nervous system was the key to reclaiming my health. My husband Andrew and I developed the NEUROFIT app to simplify this process for others.
Our app uses biometric measurements and daily check-ins to provide personalized recommendations, helping users achieve greater balance in just five minutes a day.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Frequently Asked Questions
What are the common signs that my nervous system is dysregulated?
Common signs include irritability, chronic fatigue, anxiety, digestive issues, and trouble sleeping. These symptoms indicate that your nervous system might be out of balance and need attention.
How can I quickly balance my nervous system when I feel irritated?
Simple practices like deep breathing, Cannon breath, Body Tapping, a brisk walk, or a quick meditation session can help.
How does the NEUROFIT app help in regulating the nervous system?
The NEUROFIT app offers daily check-ins, biometric measurements, and personalized exercise recommendations to help users balance their nervous system efficiently. Our data shows that 94% of active members experience a decrease in stress within the first week.
Can diet and hydration impact my nervous system?
Absolutely. Proper hydration and a nutrient-rich diet are essential for maintaining nervous system health. They help reduce inflammation and support overall well-being.
Feeling irritated doesn’t have to be a permanent state. By taking simple, actionable steps, you can regulate your nervous system and improve your overall quality of life.
