What Is Nervous System Dysregulation?
/ˈnɝː.vəs ˈsɪs.təm ˌdɪs.reɡ.jəˈleɪ.ʃən/
You probably know that your nervous system is the intricate network of the brain, spine, and nerves that control your thoughts, emotions, and bodily functions like breathing, sleep, and movement. And you’re probably aware that it triggers the fight or flight response (and lesser-known responses like fawn and freeze, too). But did you know that this exquisitely fine-tuned machine can easily get out of whack and wreak havoc on your body? That’s what we call a dysregulated nervous system.
Here’s how it happens: A well-regulated nervous system is adaptable, says Nicole Cain, a psychologist and author of Panic Proof. She likens it to wearing a heavy coat to survive the cold winter, but then shedding that layer come summer. “If that coat stays on, it feels suffocating. That which was protecting us is now potentially going to cause problems,” she says.
Your nervous system should still protect you when it feels threatened—elevated heart rate during a breakup, quicker reflexes in gridlock traffic—but it should be able to relax back into a calm state once the threat has passed. If you’re having trauma responses like fight, flight, or freeze frequently and stay in a heightened state afterward, you might be experiencing nervous system dysregulation.
To ease back into a calm state, you can try vagus nerve exercises like humming and breathwork. But Cain has a four-step plan to reprogram the mind and body. Step one: Spend three minutes a day practicing being present in your body. “All of us walk around on autopilot. Go outside, feel three things you can touch, move three parts of your body, take a hot shower, or use an ice pack on your face.” Step two: Challenge your brain. Puzzles, creative writing, learning a language—they all activate the logical part of your brain. Step three: Connect your brain and body. While brushing your teeth, bring awareness to your body (start from the toes and go up) by noticing the sensations in each part. Step four: Take it farther. A popular suggestion is cold plunges—the freezing water will force your body into a stress response, but sitting in it for 45 seconds and breathing deeply will teach your brain and body that it can rescue itself. If that’s too hardcore for you, Cain recommends holding a difficult yoga pose for longer than you think you can or experiencing a scary height. The process will take three to four months, but you’ll come out stronger in the end.
Cassie Hurwitz (she/her) is an associate editor at Oprah Daily, where she covers everything from culture to entertainment to lifestyle. She can typically be found in the middle of multiple books and TV shows all at once. Previously, Cassie worked at Parents, Rachael Ray In Season, and Reveal. Her love language is pizza (New York slices, Chicago deep dish, and otherwise).
link
