STOP OVERTHINKING WITH NERVOUS SYSTEM REGULATION
Learn how to stop overthinking by balancing your nervous system with body-based tips.
Overthinking is a common problem that many of us face, leaving us feeling mentally exhausted and overwhelmed. If you're wondering how to stop overthinking, nervous system regulation offers a practical and effective solution.
In this article I'll explore the causes of overthinking, signs to look out for, and quick steps you can take to balance your nervous system and calm your thoughts.
What Causes Overthinking?
Overthinking often stems from chronic stress and the overactive mind that results. When your nervous system is dysregulated, it can lead to excessive worry and rumination.
The brain's natural response to stress is to activate the sympathetic nervous system, which gears you up for fight or flight. However, when this stress response is prolonged, it can result in persistent overthinking.
According to Harvard Health, chronic stress that has built up in the body can lead to various mental health issues, including anxiety and depression.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Signs and Symptoms of Overthinking
Recognizing the signs of overthinking can help you take proactive steps to address it. Here are some common symptoms:
Constantly replaying past events in your mind
Difficulty making or sticking with decisions
Trouble falling asleep because of looping thoughts at night
Frequently second-guessing yourself
Feeling anxious or stressed without a clear reason
Mental fatigue and difficulty concentrating
How Nervous System Regulation Can Help
Nervous system regulation is the process of balancing the autonomic nervous system to reduce stress and improve overall well-being. By focusing on body-based techniques, we can shift our nervous system from a state of overstimulation to a state of calm and balance.
By doing so, you'll spend more of your time in the 3 regulated states at the top of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
8 Practical Steps to Regulate Your Nervous System
Here are some practical steps you can take to regulate your nervous system and stop overthinking:
1. Daily Check-Ins
Start your day by checking in with your body in different areas of your life. Take a moment to notice how you feel physically and emotionally. This simple practice can help you become more aware of your stress levels and take action to address them.
The NEUROFIT App's check-in feature lets you strengthen your mind-body connection, measure growth, and get personalized coaching insights.
2. Breathing Exercises
Breathing exercises are a powerful tool for calming the nervous system. Try the "4-7-8" technique: breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this cycle a few times to help reduce anxiety and clear your mind.
According to the Cleveland Clinic, simple breathing exercises can help calm the nervous system.
3. Physical Movement
Engage in regular physical activity to release built-up tension in your body. Whether it's a brisk walk, yoga, or a workout at the gym, exercise helps to discharge excess energy and promote relaxation.
Next time you're feeling stressed try the Body Tapping or Cannon exercise for a few minutes to bring your awareness back to your body:
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
4. Social Play
Spending time with loved ones, playing games, or engaging in hobbies can shift your nervous system and mind towards a more joyful and balanced state.
5. Stillness Practices
Add moments of stillness into your daily routine. Practices like meditation, Tai Chi, or simply sitting quietly in nature can help you tune into your body and bring your nervous system back into balance.
6. Consistent Sleep Routine
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.
Practical Examples of Nervous System Regulation
To make these steps more tangible, here are a few practical examples:
Morning Check-In: Every morning, take 5 minutes to sit quietly and scan your body from head to toe. Notice any areas of tension and consciously relax them.
Breathing Exercise Before Bed: Spend 5 minutes before bed practicing the "4-7-8" breathing technique to calm your mind and prepare for sleep.
Daily Exercise: Add at least 30 minutes of physical activity into your day, whether it's a morning jog, a yoga session, or dancing to your favorite music.
The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.
FAQs about Overthinking
1. How long does it take to reduce overthinking with nervous system regulation?
Most people begin to notice a reduction in overthinking and stress within a few days of consistent practice. However, lasting changes typically take about six weeks of daily commitment.
2. Can somatic exercises really help with overthinking?
Yes, somatic exercises are highly effective at resetting the nervous system. Body Tapping is a great choice when you need to get out of your head.
3. How often should I check in with my nervous system?
Daily check-ins are recommended to keep tabs on your stress levels and take timely action to address any dysregulation that pops up.
4. Is the NEUROFIT app suitable for everyone?
The NEUROFIT app is designed to be accessible and effective for anyone looking to improve their nervous system health. Our personalized recommendations ensure the app exerience is catered to the unique needs of each user.
By integrating these practical steps into your daily routine, you can stop overthinking and achieve a balanced nervous system.
