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How Does the Autonomic Nervous System Work?
The autonomic nervous system refers to a part of the nervous system in charge of body functions required for your survival such as respiration, heart rate, and digestion. These processes are unconscious – even when you sleep, your autonomic nervous system continues to work and ensure you are alive. Its importance to your emotional well-being cannot be overstated. Whether you are dealing with extreme stress or recovering after a long day of work, your nervous system will respond appropriately to strengthen your mental and physical wellness.
How Stress Dysregulates Your Nervous System (and How to Fix It)
When you are stressed, your body may react differently – for example, you might feel a natural urge to run away or to confront the danger, depending on how used you are to circumstances of that nature. Still, your body is not meant to be challenged like this – if your psyche is constantly under attack, your physical health will deteriorate as well. In order to heal your nervous system and bounce back both mentally and physically, you need to implement several useful practices whose purpose is to bring balance back to your mind.
What Are the Signs and Causes of a Dysregulated Nervous System?
There are certain events that increase the likelihood of a dysregulated nervous system – be mindful of your emotional health in the following circumstances:
| Risk Factor | Description |
| You Are Burned Out and Fatigued | Workaholics and individuals who do not take breaks from work need to be particularly mindful of their mental wellness |
| You Went Through a Traumatic Event | If you are dealing with unresolved trauma or exhibiting the symptoms of a mental health disorder caused by distressing events, carve out time to take care of yourself |
| You Neglected Your Physical Health | Poor physical state will impact your mental well-being – if you disregard your nutrition, do not exercise, and drink too much, it will take a toll on your mind |
The symptoms that may manifest themselves in a person with shattered nerves are as follows:
| Sign | Description |
| Anxiety | Feeling on edge, dizziness, sweating, and being tense are common manifestations of the anxiety disorder |
| Panic Disorder | Panic attacks are typically characterized by heart palpitations, shortness of breath, trembling, and fainting |
| Sleep Disturbances | Insomnia, sleep apnea, narcolepsy, and tiredness despite eight hours of sleep signify there is something wrong with your nervous system |
| Gastrointestinal Issues | There will be stomach discomfort, nausea, and vomiting if you are too stressed all the time |
How to Regulate Your Nervous System: 12 Techniques to Restore Balance
How to Reset Your Nervous System
Nervous system reset is an essential tool for every individual who wants to overcome anxiety and trauma and relax enough to restore internal peace and feel tension leaving their body as well. Let us figure out how to calm nerves on your own – utilize these techniques to calm your mind:
- Try a Physiological Sigh or Other Breathing Exercises
Make breathing exercises a part of your daily routine – it is important to be conscious of the way you are breathing to improve your lung capacity, increase the levels of oxygen in your blood, and manage stress. This method is recommended to individuals who struggled with panic attacks – concentrate on a breathing pattern and restore your mental wellness.
- Move Your Body
When you exercise enough to prevent the development of health conditions and maintain a healthy weight, your mood improves due to the brain chemicals that are supposed to make you feel relaxed. You can work on your flexibility or set a goal to master a particularly complex workout – as long as you keep moving around, your nervous system gets stronger.
- Use a Weighted Blanket
If you want to know how to regulate nervous system processes when you have anxiety or insomnia, invest in a weighted blanket – the pressure of this cozy item all over your body no matter what sleeping position you prefer will increase the levels of melatonin and serotonin to help you sleep and calm you after a long day.
- Meditate to Help Calm Your Mind
Incorporate meditation into your daily routine – this is one of the best self-soothing practices to relieve stress, enhance the quality of your sleep, and recharge your batteries if you have been feeling under the weather. Let go of negative thoughts or focus on a specific thing – you will enter a parasympathetic state with heightened awareness and relaxation.
- Introduce Mindfulness Into Your Routine to Help Reduce Stress
Mindfulness should not be practiced once a month or in a last-minute attempt to calm yourself down – whether you are doing it on your own or with the guidance of a counselor, you should focus your awareness on the present and meditate regularly.
- Give Yourself a Massage or a Hug
Get a professional massage whenever you can but self-massage can be a great substitution in between your appointments – this is an excellent way of rejuvenating and stimulating your body by decreasing the tension and pain in your muscles. Additionally, embracing yourself physically is a path towards embracing yourself mentally – hug yourself to remind yourself of your worth.
- Try Tapping
Tapping is a unique method of self-help – focus on the twelve meridian points of your body and gently tap them one at a time. Most of these points are on your head and face – by applying pressure and reciting positive affirmations that bring you peace of mind, you can cope with emotional distress and balance your energy system.
- Place Your Feet on the Earth
Feeling the ground beneath your feet sounds like an unconventional way to deal with stress yet it may become a perfect way for you to reconnect with your inner-self. Whether you are walking barefoot in the sand or grass, laying on the ground to relax, or gardening, you can lower your blood pressure, get rid of fatigue, and treat insomnia.
- Connect With Nature
If your only route is going from home to office and vice versa, your nervous system will act up. As soon as you have some spare time, spend it in nature whether you are going to a forest or taking a walk in the park. People who spend time outdoors or plant flowers are more resilient and adaptable to setbacks and misfortunes.
- Take a Cold Shower
Cold showers are highly beneficial to physical and mental health – they wake you up in the morning, improve blood circulation, reduce muscle soreness, and lessen the impact of stress on your psyche. Make it a habit, and you will notice how alert and energized you will become – physicians recommend cold showers to individuals with anxiety, depression, and addiction issues.
- Use Co-Regulation
Spend time with a person you unconditionally trust – share your joys and worries with each other, practice active listening, do breathing exercises or yoga together, validate each other’s emotions, show appreciation to each other, and strengthen your bond.
- Prioritize Sleep
Sleep is an integral part of life – your day depends on how the night went so if you failed to fall asleep early, slept too little, or woke up several times, there is a high chance your day will be ruined. Limit caffeine and screen time before going to bed, create a bedroom routine, and follow a sleep schedule every night.
Finding Balance Through Nervous System Regulation
Relaxation techniques and attempts to improve your life on your own are great but sometimes life becomes too overwhelming to deal with ever-growing stress alone. Talking to a mental health professional can be the best solution for an individual who tries to avoid further mental and physical health complications. Reach out to Treat Mental Health and talk to our specialists to get your life back on track – our counselors will explain to you how to regulate nervous system processes through stress management.
FAQ
What are some quick tips to regulate your nervous system?
If you are wondering how to regulate nervous system processes quickly, you should give a chance to techniques like deep breathing and grounding as well as calming yourself down by dancing or singing.
How do you rebalance your nervous system?
Reconnecting with nature, spending time with people whose presence makes you feel safe, and making sure you sleep enough every night are the best ways to maintain balance between your body, mind, and spirit.
How do you regulate an overactive nervous system?
There are many calming techniques that will stabilize you when you are stressed and overwhelmed – meditation, yoga, and journaling are useful when you need to clear your mind and take a break for your psyche.
What are the symptoms of an overstimulated nervous system?
There will be psychological and physical symptoms alike – mood fluctuations, anxiety attacks, irritability, muscle tension, sleep disturbances, cognitive decline, and poor concentration.
How do I know if my nervous system is dysregulated?
If you are overwhelmed and stressed out, feeling you cannot keep up with your obligations, reacting with irritation and anger to others’ suggestions and remarks, and are unable to focus on your duties, you should seek professional help.
