How to Regulate the Nervous System to eliminate Chronic Symptoms
In recent years, more research has been done on the human nervous system and its connection to overall health. The term ‘Nervous System Dysregulation’ seems to be be gaining traction, as individuals are getting more aware that their body might be out of balance due to this phenomenon.
In this article, I’ll simplify what nervous system dysregulation means and provide some tips on what you can do to regulate your nervous system, especially if you experience symptoms like chronic pain, fatigue, heart palpitations or other symptoms without an obvious cause.
What is the Nervous System?
The nervous system is the “body’s command center. It’s made up of your brain, spinal cord and nerves. Your nervous system works by sending messages, or electrical signals, between your brain and all the other parts of your body.” (Cleveland Clinic).
Essentially, this interconnected system is responsible for the transmission of messages from the brain to the body that instruct your body to breathe, digest, act, and so on.
Depending on the situation you’re in, the nervous system will send different messages; if you are in an emergency situation or under a lot of pressure to meet a deadline, then your brain will tell your heart to pump faster and your digestion to shut down. More cortisol and adrenaline are released to help mobilize the body for the stressful situation. Your muscles will also tense up, particularly those in your back and neck.
As we go throughout our day, we shift through different nervous system states. You may know these states as fight, flight or freeze.
It is NORMAL to shift to these states in different moments, depending on circumstances. For example, in the emergency example mentioned above, it's normal to enter fight or flight. All this happens so the body can effectively prepare itself to deal with the situation in the best possible way.
On the other hand, if you've had a really hectic and overwhelming week, it's normal to shift into a freeze state.
You may feel exhausted and fatigued for a couple of days as the brain believes that - in this situation - the best course of action is to withdraw for a while.
Nervous System Dysregulation Causes
A regulated nervous system is able to re-regulate when the stressful event is over, to shift out of these states and enter a state called homeostasis.
Think back to a time when you had a highly stressful or active day, but then managed to relax on a cosy couch in the evening. Perhaps your family or friends were there and you had a great time playing or cuddling. Your heart rate slowed down and you were able to enjoy and digest your food. You knew that the day’s stresses were now over, and felt safe in that moment.
When the nervous system is able to regulate, we generally have no trouble sleeping or digesting, and we feel generally balanced and calm - except in situations that require otherwise.
However, if we get stuck for prolonged periods of time in fight, flight or freeze, the nervous system may get dysregulated.
This generally happens due to 3 reasons (or all of them!):
1) one single distressing traumatic event, which keeps you stuck in fear. Victims of trauma who suffer physical symptoms like chronic pain and those suffering from PTSD essentially have a dysregulated nervous system.
2) after a prolonged period of chronic stress, fear or worry. Examples include having a child with ADHD or another health condition, living with a sick relative, having a very demanding or toxic job, or being in an abusive relationship.
3) living a lifestyle that doesn’t provide opportunities for regulation, such as being isolated for long periods of time (living far away from friends or family), not allowing yourself to enjoy any pleasurable activities, or living in perpetual states of fear (e.g. in a high conflict area, or living with health anxiety due to a past trauma).
When the nervous system gets dysregulated, we start to experience physical symptoms, such as chronic pain, hormonal imbalance, palpitations, insomnia, and so on. All of these symptoms are essentially being caused by the way the brain is instructing the body to behave, generally because the brain still feels ‘under threat’ in some way or another.
How to Regulate a dysregulated Nervous System
Watch my video on How to Regulate Your Nervous System for a more detailed explanation.
Very often, when this happens we get stuck worrying that our body has become ill or that we have some incurable syndrome. But in truth, so many chronic symptoms are simply a result of nervous system dysregulation.
The good news? This can be undone and the body can get back into balance.
Naturally, since the brain is at the helm of this command center, we need to work with the brain, and NOT with the symptoms on their own. Treating the symptoms in isolation is one of the key mistakes that Western medicine makes when prescribing treatment for those whose nervous system is dysregulated.
Taking a painkiller can ease the pain, but it will do nothing to erase the feeling of danger or distress that is still going on in the brain. Taking anti-depressants may calm things down a notch, but very often people end up needing to increase the dose. Those with chronic pain hardly ever experience improvement even on anti-depressants.
In other words, you can’t fool the brain into thinking that everything is fine, when it isn’t! You need to create the conditions for the brain to feel safer.
In some cases, we may know what the source of distress is, and removing it may do the trick (e.g. quitting a toxic job or career can have a huge impact if the only source of distress was that toxic job). However, in cases of trauma, or when one has been living under perpetual states of fear, it may be a bit trickier.
Essentially, we need to teach the brain that we are safe, that life can be ok, and that our body is our friend, not our enemy.
Here are some tips to get started:
Take a determined decision to change - nothing ever changes unless you are very resolved. Sometimes things need to get very bad (e.g. severe depression, pain or illness) before one decides to do something - don’t let this be the case for you.
Take stock of your everyday routine and choose your priorities - decrease your amount of overwhelm by letting go of to-dos that aren’t urgent, and focus on just one or two important projects in your life. This might involve some radical decisions, such as working less to dedicate time for your kids, or getting a help with cleaning so that you have time to pursue your hobbies. We’re not meant to multitask all the time, and trying to get everything done all at once is one of the main causes of a dysregulated nervous system these days.
Meditation - choose a short mindfulness or relaxation meditation to follow every day. Somatic exercises (meditations incorporating the body and actions like tapping, humming or specific movements) also work well as they get you to tune into your body and to befriend it, rather than fight it. The keyword here is ‘every day’ or almost every day.
Grounding- take a minute to go outside first thing in the morning and / or last thing in the evening. Notice anything that you can observe with curiosity or appreciation, ideally a tree or a landscape. Feel the sun or wind on your face and notice how it feels to be fully present in that moment.
Self-care & savouring - make yourself as comfortable as you can after a hard day’s work. Brew your favourite tea, wear comfy clothes, sit on the couch with your pet or a loved one, or alone with your favourite book, and savour the beauty and comfort of that moment. Just notice and take it all in, setting the intention to let go of your worries for that day.
Have some self-respect - perhaps this is the most important tip, and the hardest to follow. Consider how many things you are doing against your will. Are there things you’d love to do that you don’t do because of what people think or say? If yes, consider what will serve YOU best and make an action plan. Having a sense of direction and seeing to your needs and desires do wonders for nervous system regulation!
As you can see, re-regulation involves considerable action on your part. Don’t be fooled by those promising that their ‘tool’, device, pill, diet or meditation on its own will help regulate you. It takes a certain amount of self-awareness and a good dose of personal responsibility to take actions that nourish you and that promote more peace and joy in your life.
How do you treat chronic pain from a dysregulated nervous system?
Many people miss out on the fact that their chronic symptoms are actually being caused by the brain. The first step is to consider this possibility, and to take some time to reflect on whether your symptoms could be stress-induced.
Hint: 88% of chronic pain that persists over 6 months is due to neural circuit changes in the brain, that are triggered by nervous system dysregulation.
If you have chronic pain as a symptom and you are stressed by the symptoms themselves, consider a TMS-based Pain Recovery program. TMS stands for Tension Myoneural Syndrome, the original term used to describe chronic pain that’s being caused by an increase in emotional tension. Today, pain caused by nervous system dysregulation is also known as neuroplastic pain.
This kind of mindbody approach work helps you lower your fear levels and work with your body, NOT against it.
Journaling and emotional expression are also generally essential as part of your nervous system regulation journey, as they can help you release accumulated inner tension and rage. In my own Pain Recovery Program, I also get you to explore any emotional triggers that may have fuelled the dysregulation, and get you to reflect on how you may take more empowering decisions that will enable your mental and physical health to prosper.
If you accept that nervous system dysregulation as the source of your health problems, this is already a huge step. No matter what symptoms you’ve been diagnosed with, if you keep having recurrences, then it probably means that your brain is playing a part.
Please know that healing is possible, if you take responsibility. Start today - it might be the most inspiring and life-changing journey you’ll ever take.