Make an Appointment: 682-382-0020 | [email protected]

  • Understanding & Supporting Your Nervous System

    The start of a new year can be a very stressful time as we reflect on our successes and shortcomings of the past year and try to set goals we can stick to for the months ahead. Amidst all the chaos and hustle and bustle of the holidays and the efforts to get back into a regular routine, it is crucial that we remember to take the time to care for ourselves and our bodies. Even if we aren’t consciously aware of the physical effects our environments have, our nervous system is always paying attention. 

    What is the nervous system?

    Your nervous system is responsible for sending commands from your brain to the rest of your body. This system is what allows us to do the simple things we do not usually think of: move, breathe, speak, sweat, blink. It also helps us regulate our thoughts and memories, and tells us how to react in certain situations. Our fight-or-flight response is controlled by this system. Basically, our nervous system is what allows us to maintain bodily function and act as human beings. 

    Our nervous system is made up of two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS regulates how we think, feel, and move. The PNS transfers vital information from our brain and spinal cord to our organs and extremities. The PNS is further broken down into two parts: the somatic nervous system – which is responsible for voluntary movements – and the autonomic nervous system – which is responsible for the things our body does without our awareness. Within the autonomic nervous system lies the sympathetic and parasympathetic nervous systems. Our sympathetic nervous system activates our fight-or-flight response in situations of perceived danger, and the parasympathetic system helps our body fall back into rest and digest mode when we feel safe. 

    Significance and Signs of a Dysregulated Nervous System 

    Our nervous system is perhaps the most critical system in our bodies. So, it makes sense that when it is out of whack, it has significant consequences, but what do those look like? Well, the most common signs of an overactive sympathetic nervous system (ie; a dysregulated system when the sympathetic and parasympathetic systems are not balanced) are increased heart rate, increased blood pressure, isolation, dizziness, nausea, irritability, memory problems, anxiety, digestive issues, fatigue, muscle pain, and unwelcome changes in eating and sleeping patterns*. If these symptoms go unchecked for extending periods of time, they can evolve into more serious conditions like hypertension and heart problems. Our sympathetic and parasympathetic systems can fall out of balance when we experience a traumatic event, chronic stress and/or anxiety, unhealthy eating habits, overworking yourself, and sleep deprivation (among other medical causes). 

    *It is important to note that many of these symptoms can also be a sign of more serious medical conditions, so you should always consult with your doctor if you are concerned. 

    How to Regain Balance

    There are several techniques you can try to restore balance and re-regulate your nervous system. These include: 

    • Cold water – dunk your head in a bowl of ice water for 10 seconds or take a very cold shower/bath. This will activate your parasympathetic nervous system and signal to your body to calm down.  

    • Humming – take a deep breath in for 5 seconds, then breathe out for 10 seconds and hum the entire time you are exhaling. This sensation activates your vagus nerve which helps bring your body out of fight-or-flight mode. You can also sing as an alternative; the vibrations in your throat are the focus. 

    • Progressive muscle relaxation – focus on one area of your body at a time and slowly tense and then relax the muscles in that area. Start at your head and work your way down to your feet, or vice versa. 

    • Mindfulness – try listening to guided meditations and practice being present whenever possible. 

    • Sleep hygiene – make sure you have a consistent, healthy bedtime routine: try to go to bed and wake up at the same time every day; try to avoid eating, drinking (besides water), and looking at screens for at least one hour before bed; try to only use your bed for sleeping (work, watch tv, etc., in a different part of the house when possible); and avoid afternoon caffeine and naps. 

    • Movement – if you are physically able, participating in a regular exercise routine/physical activity can help release tension and make your body feel more relaxed. 

    Our bodies do so much for us every day; it is imperative that we do what we can to listen to and care for them in return. If you continue to feel as though your nervous system is dysregulated and you are struggling to bring your body back into balance on your own, please don’t hesitate to reach out for professional help from a licensed provider whom you trust.