OVERLOADED NERVOUS SYSTEM: SYMPTOMS & SOLUTIONS

Learn how to identify and address an overloaded nervous system, to restore your well-being.

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

An overloaded nervous system has become an increasingly common issue as a result of chronic stress and burnout.

As Co-CEO of NEUROFIT, I’ve experienced firsthand the impact of a dysregulated nervous system and how to navigate the path to recovery.

Understanding the signs and symptoms, and knowing the solutions, can help you regain balance and restore your well-being.

What Is an Overloaded Nervous System?

An overloaded nervous system occurs when your body’s stress response remains activated, even in the absence of immediate threats. This prolonged state of high alert can manifest in various ways, such as chronic anxiety, fatigue, and digestive issues. This generally happens when prolonged stress 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.

Signs of an Overloaded Nervous System

Persistent Fatigue

Chronic fatigue - for example, feeling tired all the time, even after a good night’s sleep - can make it difficult to get through your day, leaving you feeling drained and unproductive.

Practical Tip: Engage in regular physical activity. Aim for at least 10 minutes of exercise daily. According to NEUROFIT community data, users who prioritize regular exercise report 22% higher HRV and better emotional balance.

Digestive Issues

Digestive problems like bloating, indigestion, or IBS can also indicate a dysregulated nervous system. Chronic stress affects your gut health, leading to these uncomfortable symptoms.

Practical Tip: Practice mindful eating and avoid late-night meals. NEUROFIT members who avoid eating close to bedtime report better sleep quality and improved digestive health.

Insomnia

Difficulty falling or staying asleep is a common issue for those with a dysregulated nervous system. Insomnia can exacerbate other symptoms, creating a vicious cycle of stress and poor sleep.

Practical Tip: Establish a consistent bedtime routine to support a regular circadian rhythm. Avoid screens and heavy meals before bed. NEUROFIT users who follow a consistent sleep-wake cycle report higher HRV.

Chronic Anxiety

Chronic anxiety is one of the most common signs of an overloaded nervous system. You may feel constantly on edge, worried, or fearful without any clear reason. This anxiety can significantly affect your daily life, making it harder to focus and relax.

Practical Tip: Regularly check in with your nervous system. 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.

Emotional Volatility

Mood swings, irritability, and emotional outbursts are signs that your nervous system is struggling to maintain balance. These emotional changes can strain your relationships and overall well-being.

Practical Tip: Add stillness practices like meditation or Heart-Focused Breathing to your daily routine. Spend at least 10 minutes a day in stillness to improve your emotional balance.

Heart-Focused Breathing - A loving-kindness technique to strengthen the vagal brake.

Chronic Pain

Unexplained aches and pains, such as headaches or muscle tension, can indicate nervous system dysregulation. Chronic stress can cause your muscles to remain tense, leading to persistent discomfort.

Practical Tip: Use somatic exercises like Cannon breath or Tree Shaking to release tension and shift your nervous system from a negative state to a positive one. According to our data, 95% of users experience stress relief within five minutes of somatic exercises.

Cannon - Powerful exhales and contractions to release excess energy.
Tree Shaking - A shaking exercise to release arm and shoulder tension.

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

Solutions for an Overloaded Nervous System

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 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.

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 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.

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.

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.

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.

Nourishing Your Nervous System

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.

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.

Hydration

Staying hydrated is crucial 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.

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 my wife 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 targeted 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 an overloaded nervous system?

An overloaded 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 overloaded?

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 all significantly improve the health of your nervous system.

By recognizing these signs and taking practical steps to address them, you can effectively balance your nervous system and lead a more balanced, stress-free life. For more personalized guidance, consider downloading the NEUROFIT app and taking advantage of its comprehensive toolkit.

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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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