It may seem like an impossible task to heal your dysregulated nervous system at times. If you’re not sure what it means to have a dysregulated nervous system, please take the time to read the full article here.
As previously mentioned, nervous system dysregulation means you have a sensitive nervous system. It means that physically and psychologically you’re in a constant fight-or-flight mode.
This is extremely unhealthy as it can wreck havoc on not only your physical health, but mental health as well. In this article I hope to provide you with some helpful tips on how to start healing or at least find some relief from a dysregulated nervous system.
Strategies to Heal Your Dysregulated Nervous System
It’s important to note that healing is not a one-size-fits-all process. Each individual heals in their own way. What may work for one person may not work for someone else.
Before trying any of these strategies, please make sure you understand what nervous system dysregulation is, how it manifests and what the signs and symptoms are to look out for.
Just know that you are not broken. Your nervous system is only doing it’s best to keep you alive in any way possible. Unfortunately, dysregulation is the one way it has learnt to cope. So, let’s start to heal your dysregulated nervous system.
Mindfulness and Breathwork
Relaxation and deep breathing techniques can activate the parasympathetic nervous system (for rest and relaxation) informing your mind and body that it is safe to exit the fight, flight, or freeze state.
There are multiple breathing techniques online that you can use and try out to calm your nervous system down. As mentioned before, not all will work for you but it is worth a try.
The box breathing technique requires an inhalation of 4 seconds with a 4 second hold, 4 seconds of exhaling and another 4 second pause before starting the process again. This can be repeated for 3 or 4 rounds.
Another method that can be tried is the Wim Hof method. This may not be for everyone and should be practiced with caution. Preferably it should be practiced with someone watching or guiding.
Personally, I’ve found the Wim Hof method to be longer lasting and much more relaxing. I usually make use of this method before bed to help me sleep. The only time I make use of the box method is during the day when I’m feeling a little overwhelmed.
Regular Physical Activity
If you want your dysregulated nervous system to heal, you have to understand that most of what you’re feeling and going through is due to excess energy.
When your sympathetic nervous system is activated, your brain releases a hormone called adrenaline and norepinephrine. These hormones are responsible for your fight, flight or freeze responses.
Therefore, getting regular exercise will calm you down. It may sound counterintuitive to do but exercise releases endorphins and other feel-good hormones that informs your body that you’re not in danger. Consequently, your nervous system will calm down afterwards.
If you’d like to learn more on how exercise and moving your body helps with mental health, please click here.
Healthy Eating
It should come as no surprise that there is a connection between nutrient rich foods and a healthy nervous system. If you want to heal a dysregulated nervous system, you have to also heal your body – through food!
According to Frontiers for Young Minds, the food we eat has an affect on our neurons. Neurons are the major cells of the brain. Unhealthy foods can cause inflammation of the neurons which could lead to a decrease in mental health.
Neurons communicate with each other and with other organs including muscles. We require uninterrupted communication (messages sent from the brain to other parts of the body / organs) as it allows us to not only perform physical tasks but to also perform cognitive tasks.
Thus, when our brain isn’t working properly it can change the way we think and act. It can also change the way we feel.
Therefore, a diet rich in nutrients like omega-3 fatty acids, antioxidants and magnesium is beneficial for the brain. It can lead to an improvement of formation of neurons, improved attention, thinking and memory.
Getting Enough ZZs
We all know that getting enough sleep is important but did you know it can also help to heal your dysregulated nervous system?
Getting enough sleep can:
- Have an effect on the size of your testicles and levels of testosterone
- Reduce your chance of getting a heart attach
- Increase your ability to retain (new) information
- Increase cell activity, especially killer cells that fight illnesses like cancer and tumors
- Reduce stress and improve your mood
Talk to Someone
Social connections are also important when it comes to healing nervous system dysregulation. If you aren’t able to afford seeing a professional, then having a close friend or family member will do just as well.
It’s not always about finding a solution or having someone tell you what is wrong with you. Sometimes all you need is someone who cares, loves and truly listens to you.
Unpacking about what’s going on to a close friend or family member will do wonders for you. They may not have all the answers or knowledge but they have ears and an open heart.
Having close social connections will provide you with feelings of community, support and warmth.
However, when things are really tough and talking to a friend or family member is not enough, I strongly encourage you to seek professional help. At the end of the day they have the knowledge and skills to successfully guide your healing process.
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