WHAT IS A DYSREGULATED NERVOUS SYSTEM?

Andrew Hogue

Understanding what a dysregulated nervous system is key for anyone looking to reduce stress levels and feel better in their body. As Co-CEO of NEUROFIT, I've lived through my own journey with chronic stress and Complex PTSD, and I'm here to share insights on what a dysregulated nervous system is, its symptoms, causes, and practical ways to manage it.

What is a Dysregulated Nervous System?

A dysregulated nervous system occurs when your body’s stress response remains chronically activated, even without immediate threats. This chronic state of activation leads to various physical, emotional, and mental health issues, making daily life feel like a constant battle.

When the nervous system is dysregulated, it often shifts between three primary imbalanced states: the Sympathetic state (fight-or-flight), the Dorsal Vagal state (shutdown), and the Overwhelm state (a mix of both). These states are depicted at the bottom of the NEUROFIT Ring:

Signs and Symptoms of a Dysregulated Nervous System

Recognizing the signs of a dysregulated nervous system is the first step to addressing it. Here are some common symptoms:

Chronic Anxiety: Feeling constantly on edge or worried without clear reasons.

Fatigue: Persistent tiredness, even after a full night's sleep.

Digestive Issues: Gut problems like bloating, indigestion, or IBS.

Insomnia: Difficulty falling or staying asleep.

Emotional Volatility: Mood swings, irritability, and emotional outbursts.

Chronic Pain: Unexplained aches and pains.

Brain Fog: Difficulty concentrating or thinking clearly.

4 Common Causes of Nervous System Dysregulation

Several factors can contribute to a dysregulated nervous system. Understanding these causes can help in addressing them effectively:

1. Chronic Stress

Prolonged stress significantly alters the nervous system, leading to a buildup of unprocessed stress, also known as allostatic load. This changes your body's baseline stress level, making it more prone to dysregulation.

2. Trauma

Past traumatic events can leave a lasting impact on the nervous system. Trauma can push the nervous system into a constant state of high alert or shutdown, making it difficult to return to a balanced state.

3. Poor Lifestyle Habits

Lack of sleep, poor diet, minimal physical activity, and excessive screen time can all increase nervous system issues. [Learn about how sleep quality affects the nervous system](sleep_issues_nervous_system).

4. Environmental Factors

Factors like prolonged exposure to noise pollution, toxins, and stressful conditions can also impact your nervous system health.

9 Practical Ways to Manage a Dysregulated Nervous System

1. 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 users to reflect on their current state and identify how different life areas are affecting their nervous system.

2. Somatic Exercises

Engaging in body-based exercises, like Body Tapping or Cannon breath, can help shift your nervous system from an imbalanced state back to a regulated state. These exercises are designed to switch off your body's stress response within just a few minutes.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. Stay Hydrated

Staying hydrated is key 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.

9. Avoiding Stressors

Identify and reduce common stressors 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. [Learn how to set boundaries](setting_boundaries).

Personal Insights and NEUROFIT's Approach

At NEUROFIT, we've seen firsthand how effective [data-driven nervous system regulation](nervous_system_fitness) can be. My wife Loren and I built NEUROFIT to solve our own challenges with chronic stress and nervous system dysregulation. Our app helps users balance their nervous systems with daily check-ins, personalized exercises, and AI-guided coaching. The average active app user reports 54% less stress after just one week.

Nervous System Regulation FAQ

What is a dysregulated nervous system?

A dysregulated 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 dysregulated?

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 much easier to maintain a balanced nervous system.

Can lifestyle changes help me heal my nervous system?

Absolutely. Proper sleep, a healthy diet, regular exercise, and avoiding stressors can significantly improve the health of your nervous system.

By understanding what a dysregulated nervous system is and taking practical steps to manage it, you can lead a more balanced, stress-free life. For more personalized guidance, consider downloading the NEUROFIT app and taking advantage of its comprehensive toolkit.

Balance your nervous system, reduce stress, and feel your best with NEUROFIT.