10 STEPS TO BALANCE A DYSREGULATED NERVOUS SYSTEM
Learn 10 simple practices to rebalance a dysregulated nervous system and improve your well-being.
Understanding Nervous System Dysregulation
Nervous system dysregulation happens when the body's stress response stays activated even when the stressors are gone. This can lead to various symptoms, including:
Chronic fatigue
Anxiety and panic attacks
Emotional volatility
Digestive issues like IBS
Chronic pain
Sleep disturbances
When the nervous system is out of balance, it affects every aspect of our lives. The causes of nervous system dysregulation can range from prolonged stress, trauma, poor lifestyle habits, and even environmental factors. The most common cause we see at NEUROFIT today is chronic stress, which builds up in the body over time if not processed correctly:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Signs and Symptoms of a Dysregulated Nervous System
Recognizing the signs of a dysregulated nervous system is the first step to overcoming it. Some common symptoms include:
Persistent feelings of stress, anxiety or shutdown
Difficulty relaxing or sleeping
Mood swings and irritability
Chronic muscle tension
Frequent headaches or migraines
Digestive or gut problems
If you experience any of these symptoms regularly, your nervous system may be out of balance.
10 Practical Ways to Rebalance a Dysregulated Nervous System
Rebalancing the nervous system doesn't have to be complicated - our in-app data shows the effectiveness of simple practices in finding balance again.
The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.
Here are some practical steps you can take immediately to restore balance:
1. Regular Exercise
Exercise is a powerful way to discharge excess energy and re-regulate the nervous system. Aim for at least 10 minutes of exercise daily. Whether it's a brisk walk, yoga, or a quick workout, moving your body can significantly reduce stress levels. Our NEUROFIT App data shows that regular exercise supports a balanced nervous system - users who prioritize it report 22% higher HRV and 11% more balanced check-ins.
2. Daily Stillness Practice
Incorporating moments of stillness into your day can help calm the nervous system - our app users who prioritize stillness report 27% more balanced check-ins. Practices like meditation, deep breathing, or simply sitting quietly can be incredibly effective.
Aim for at least 10 minutes of stillness each day to help your body switch off and recover. Simple breathing exercises have been proven to help calm the nervous system.
3. Social Play
4. Consistent Bedtime Routine
A regular sleep schedule is crucial for maintaining a balanced nervous system. Try to go to bed and wake up at the same time every day. Create a bedtime routine that includes winding down activities like reading, gentle stretching, or listening to calming sleep music.
Our in-app data shows the value of this - maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
5. Avoiding Late-Night Eating
Eating late at night can disrupt sleep and hinder the body's ability to repair itself. Aim to finish your last meal at least three hours before bedtime. This gives your body time to digest properly, ensuring more restful sleep. Avoiding eating too close to bedtime can support a balanced nervous system.
6. Limiting Alcohol and Substances
Alcohol and other substances can significantly impact the nervous system. Reducing or eliminating these can lead to better nervous system health and overall well-being. Chronic consumption of alcohol can contribute to physical health issues like digestive problems, poor sleep, and weakened immune function.
7. Reducing Online Stress
8. Staying Hydrated
Proper hydration is essential for a healthy nervous system. Aim to drink enough water throughout the day to keep your body functioning optimally. Our NEUROFIT App data shows that proper water intake supports nervous system balance.
9. Balanced Diet
Eating a balanced diet rich in essential nutrients supports nervous system health. Focus on whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods and excessive sugar. Balanced diets contribute significantly to overall well-being.
10. Somatic Exercises When Stressed
Stressful moments are bound to pop up in life - but using somatic exercises can help to shut off your body's stress response within a few minutes, instead of feeling stressed for hours or even days afterwards. For example, you can try Body Tapping next time you're feeling stressed:
Over 95% of our users report relief from real-time within just 5 minutes of personalized somatic exercises - highlighting how effective these exercises can be.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Personal Experience and NEUROFIT Insights
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 Loren and I developed NEUROFIT, we were determined to create a solution that was simple, accessible, and highly effective. Our NEUROFIT 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 tools it needs to maintain balance and resilience.
Frequently Asked Questions
What is the fastest way to rebalance a dysregulated nervous system?
How long does it take to see results when rebalancing the nervous system?
Many people start to see visible improvements within just a few. And within a few weeks, you'll start to see longer-lasting changes.
Can diet affect nervous system balance?
Absolutely. Studies have shown that a balanced whole food diet rich in essential nutrients supports nervous system health. Avoiding processed foods, alcohol, and sugar can also make a significant difference.
How can the NEUROFIT app help rebalance my nervous system?
The NEUROFIT app offers daily check-ins, personalized exercises, and AI-guided coaching to help users maintain a balanced nervous system. Our data-driven approach ensures that users see real results quickly.
Rebalancing a dysregulated nervous system is achievable with simple, consistent practices. Whether it's through daily exercise, stillness, or using tools like the NEUROFIT app, taking these steps can lead to a healthier, more balanced life.
