How to Regulate the Nervous System

The benefits of knowing how to regulate your nervous system include managing stress more effectively, interacting with others in a healthier manner, and easing the pain of psychological trauma. If you feel like you live in a constant or near-constant state of stress, learning to regulate your nervous system can help alleviate that stress. However, if you’re struggling with a diagnosable anxiety disorder, treatment may be necessary. 

Contact us today to learn more about mental health treatment options near you. 

Signs of a Healthy Nervous System

Before you can learn how to regulate your nervous system, you need to be aware of what it looks and feels like when things have gone awry in that area. To accomplish this, it can help to first understand what a healthy, functioning nervous system looks like. 

What is the Nervous System?

The human body contains billions of neurons, or nerve cells. These cells, along with the brain, spinal cord, and ganglia (tissues that contain multiple neurons) are the primary components of the nervous system. 

Structurally, the nervous system is divided into two parts:

• The central nervous system (CNS) encompasses the brain and spinal cord.
• The peripheral nervous system branches out from the CNS, connecting the brain and spinal cord with muscles, tissues, and organs throughout the body.

In addition to these structural categories, the human nervous system is also organized along functional lines as well. For example, two parts of the peripheral nervous system are:

• The somatic nervous system, which is responsible for sensory perceptions and voluntary muscle movements.
• The autonomic nervous system, which handles involuntary or automatic activities such as heart rate, breathing, and digestion.

The autonomic nervous system can be further divided into three other functional categories:

• The sympathetic nervous system manages the body’s “fight or flight” response to perceived threats, triggering reactions such as elevated heart rate, increased energy, and redirected blood flow.
• The parasympathetic nervous system handles what some refer to as “rest and digest” functions, promoting relaxation and conserving energy that can be used later to help the body process food and eliminate waste.
• The enteric nervous system is focused on the gastrointestinal tract and gut, including the many automatic processes that are involved in digestion.

How Does the Nervous System Work?

As indicated by the categories and subcategories above, the nervous system is a complex network with a range of functions and responsibilities. But speaking in the most general terms, this system works by:

• Gathering sensory information from inside and outside the body
• Delivering this information to the brain, where it can be processed
• Triggering voluntary and involuntary responses based on the information

Communication throughout the nervous system involves electrical impulses that are passed from cell to cell via hormones, neurotransmitters, and other chemicals.

Signs that your nervous system is functioning effectively include:

• You handle stresses and pressures when they occur, without feeling as though you’re being bombarded or overwhelmed
• You can concentrate when you need to, maintaining focus and attention for extended periods
• When not engaged in strenuous physical activity, your muscles are relaxed and usually pain-free
• You’re able to fall asleep and stay asleep for an appropriate amount of time (eight or nine hours per day for most adults)

Symptoms of a Dysregulated Nervous System

When your nervous system isn’t functioning properly, it can cause physical, psychological, and behavioral symptoms. The type and severity of these symptoms can be influenced by several personal factors, including which parts of your nervous system are affected and what has contributed to their dysregulation. 

Physical

The physical impact of a dysregulated nervous system can include:

• Persistent muscle tension
• Headaches and stomach aches
• Indigestion 
• Appetite changes
• Abnormal sleep patterns and disturbing nightmares

Psychological

From a psychological perspective, nervous system dysregulation can cause:

• Anxiety and panic
• Irritability
• Distractibility
• Memory problems
• Poor judgement
• Hypervigilance, or the sense of being perpetually under treat
• Sense of emotional numbness
• Loss of interest in activities that used to be important to you

Behavioral

The combined impact of the physical and psychological symptoms described above can lead to behavioral challenges such as:

• Outbursts of anger or aggression
• Exaggerated reactions to being startled or surprised
• Conflicts with loved ones
• Withdrawal and isolation
• Recklessness 
• Impulsivity
• Substance use

What Causes Nervous System Dysregulation?

Trauma is perhaps the most common cause of nervous system dysregulation, especially as it relates to the sympathetic nervous system. Examples of traumatic experiences that can cause problems in this area include physical attacks, sexual assault, intimate partner violence, bulling or harassment, and child abuse/neglect.

Other potential causes of nervous system dysregulation include chronic pain, pervasive stress, overstimulation, and the use of certain substances.

Your “fight or flight” response should be a temporary reaction to imminent threats. But if you go through particularly severe or extended traumatic experiences, your sympathetic nervous system can get stuck in the “on” position. This means that your brain believes you are always in peril, regardless of whether or not a true threat exists. 

Changes that can be highly valuable for short-term responses to actual dangers can be physical and psychologically exhausting when persist past their point of usefulness.  Thankfully, you can experience relief by learning how to regulate your nervous system.

How to Regulate the Nervous System

Options for how to regulate your nervous system range from basic self-care to comprehensive treatment. 

Self-Care

Activities that promote a healthy mind and body include:

• Following a nutritious diet plan
• Exercising on a regular basis
• Prioritizing sleep
• Avoiding alcohol and other drugs
• Meditating 
• Practicing yoga
• Using mindful breathing exercises
• Journaling to help process difficult emotions
• Spending time with people who are important to you

Treatment Options

While the self-care activities above can improve your quality of life, some nervous system challenges require a clinical response. When you choose to get professional help to regulate your nervous system, you may benefit from services such as:

• Medication management
• Individual, group, and family therapy
• Cognitive behavioral therapy (CBT)
• Dialectical behavior therapy (DBT)
• Art, music, and other holistic therapies
• Eye movement desensitization and reprocessing (EMDR) therapy
• Biofeedback therapy
• Biosound therapy

There’s no single answer to the question of how to regulate your nervous system. Techniques or approaches that may be ideal for one person may offer little to no value to someone else. 

That’s why, when you seek professional care, it’s important to find a provider who will closely review your history and needs, the develop a customized plan that reflects your unique circumstances.

Learn More About Treatment to Regulate Your Nervous System in Georgia

Time Wellness Georgia is a trusted source of personalized outpatient care for people who have been struggling with nervous system dysregulation and other mental health concerns.

Treatment options at our center in Atlanta, GA, include a partial hospitalization program (PHP), intensive outpatient program (IOP), evening IOP for adolescents, and virtual (online) care.

To learn more about how we can help you or a loved one, or to schedule a free assessment, please visit our Admissions page or call us today.