LIn fact, everyone seems to be talking about what happens when the nervous system becomes ‘disorganized’ – including a series of cascading ailments, both physical and psychological. Googling searches for “nervous system dysregulation” have increased, and quick, easy tips to calm the nervous system circulate widely on social media; influencers claim to have healed physically And mentally health problems via regulation of the nervous system.
The concept of nervous system regulation may sound confusing; not least because it is often discussed in the same breath as countless alternative, even fashionable-looking therapies, such as hypnosis and cold plunges. Skeptics may wonder: What does the nervous system have to do with our painful emotional experiences? And can nervous system-related hacks help with our most stubborn, mysterious health problems?
What is the nervous system?
The nervous system is commonly described as the body’s control center, a network of nerves that influences many non-conscious physiological functions, including speech, mobility, organ processes, and emotions.
It is complicated and not fully understood even by experts. But a fundamental way to think about the nervous system is that it responds to “any kind of environmental, social, psychological changes and structures that can impact us,” explains Dr. Judy Ho, a neuropsychologist and associate professor at Pepperdine University. It works with other systems, such as the endocrine system, which regulates the release of hormones, to respond to events both mentally and physiologically, for example by making us sweat and tense when we are threatened, says Ho.
The sympathetic nervous system and the parasympathetic nervous system are important parts responsible for feelings of danger and safety. The sympathetic nervous system prepares us for a ‘fight-or-flight’ response to stressors, mobilizing the body’s resources to meet potential threats. The parasympathetic nervous system is the body’s built-in mechanism for rest and relaxation, helping us recover and maintain a state of calm.
Currently, a major talking point about nervous system dysregulation is that it makes us hypersensitive and overreactive to perceived threats, even when no rational danger exists—for example, when we go to a meeting for work or set a boundary with a roommate.
What is a dysregulated nervous system and how does it manifest itself?
‘Nervous system dysregulation’ refers to a state of imbalance between the sympathetic and parasympathetic systems. This can manifest itself physiologically, such as in the body less than 7% of the population – often as pain, fatigue, seizures, bladder and stomach problems and partial paralysis. Medical professionals call these conditions “functional” or “somatoform” diseases, meaning they are not related to any observable disease, but are attributed to the very complex mechanisms of the nervous system.
According to Ho, dysregulation usually manifests in the form of emotional symptoms, such as depression, anxiety, a profound sense of exhaustion, irritability, overreactions such as tantrums, underreactions such as shutting down, and difficulty overcoming negative emotional states.
What causes nervous system disruption?
For decades, neuroscientists, psychologists, and physicians, including Bessel van der Kolk, Stephen Porges, and Gabor Maté, have theorized about the mind-body connection and ways in which trauma and social experiences can influence the regulation of the nervous system and thus mental and physical health .
Much of today’s evolving conversations about nervous system dysregulation are based on a mix of theory, observation and research research about the role the nervous system plays in social interactions, behavioral responses and memory formation.
Nervous system dysregulation can be exacerbated by immediate conflict, such as an argument with your partner or the trauma of physical abuse. It can also stem from long-term stress, such as an ongoing pandemic or a toxic work environment. Mate linked it to childhood, when we develop personality styles in response to challenging emotional and relational circumstances, such as learning to deal with the problems of others in homes where our parents relied too much on us for support, or suppressing our emotions to keep the peace in households full of explosive personalities.
Maté’s definition of trauma includes both “big ‘T’” and “little ‘t’ trauma”; the latter includes stressful but not cataclysmic experiences, which nevertheless prompt us to use default coping mechanisms such as shutting down or desperately seeking approval, rooted in old fears of being hurt physically or emotionally. The mind-body connection theory states that these difficulties can result in an imbalance that manifests as physical and psychological problems that go beyond what we would expect.
What should I do if I think my nervous system is disrupted?
According to Dr. Andrew Howard, a neuropsychiatrist and professor of psychiatry at the University of British Columbia, people experiencing acute psychological or physical symptoms should first consult a non-mental health practitioner to rule out illness. Next, the patient may benefit from talk therapy to identify the source of the perceived threat to the body.
Howard says it’s important to think that the mind and body are connected. For example, some people with stomach pain “can’t believe it’s their nervous system doing this,” says Howard. “But most doctors and psychologists can understand that connection.”
However, after these preliminary steps, there are few conventional paths left.
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“More often than not, we encourage people to see healers who are not physicians,” says Howard, who describes these issues as “on the frontier of medicine.” If the problem is psychological or social, “doctors don’t always have an answer to the cause of their problem,” he says.
An important part of addressing a nervous system disorder is identifying the source of unresolved stress. This source may be obvious to us, or, in accordance with Maté’s concept of “little trauma,” it may be related to something that we have consciously or unconsciously dismissed as unimportant.
What are the treatments for a nervous system disorder?
Alternative therapies that doctors commonly recommend for nervous system regulation tend to emphasize exploring the mind-body connection. For example, ‘Somatic Experiencing’, developed by psychotherapist Dr Peter A Levine, focuses on helping people pay attention to their body’s internal sensations rather than cognitive ones. This may involve tactics such as noticing physical stress or tension and visualizing it oozing off your body.
Eye Movement Desensitization and Reprocessing, or EMDR, is a psychotherapy treatment that some practitioners believe can alleviate the distress associated with traumatic memories. It involves a therapist using physical or auditory stimulation to help process negative memories and reduce their impact.
Diane Song, a California-based holistic coach pursuing a doctorate in humanistic psychology, uses breath training to work with people who feel dysregulated. Song says she tries to promote autonomy in her clients: “Some clients come to me and say, ‘Okay, I want you to tell me what to do.'” In response, she instead asks, ” What does your body feel?” love to do?”
Keep in mind that practitioners in the wild west of alternative therapies may have no training or may turn to their own highly subjective modalities that may or may not be safe or helpful. Talk to your doctor before trying an alternative intervention, and be cautious of treatments that sound extreme or produce overly promising results.
Are DIY Tips for Regulating the Nervous System Helpful?
Quick, simple tips for regulating your nervous system In abundance online. This often involves exercises such as yoga, deep breathing, cold showers or trying to stimulate the vagus nerve – which is located in the neck and associated with the parasympathetic nervous system – by singing, humming or gently tapping parts of the body.
These are all harmless regulatory practices that anyone can carry out themselves. While they can be useful, some experts struggle with their hype. McGill University science communicator and podcast host Jonathan Jarry points out that tactics like breathwork and meditation work “through a very simple concept: relaxation.”
“Taking a moment for yourself to pause a stressful situation and focus on your breathing can indeed temporarily help with feeling unwell. The vagus nerve attributes are just scientific bandages designed to transform common sense into an advanced, all-natural body hack,” he says. writes.
Overall, regulating the nervous system is not just about helping to calm the moment, but also about conditioning our bodies to better respond to stress on an ongoing basis.
Will everything be fine once I regulate my nervous system?
Holistic healing involves a sense of improvisation and discovery, and is not a “one-pill solution,” says Song. When it comes to nervous system regulation and the idea of resolving trauma, there is no universally applicable system that will work for everyone. It’s also not likely that life will be perfect if we just find the right somatic treatment or calming tactic for stressful situations, Song says. Rather, the purpose of regulation is to develop a better understanding of how our body tells us it needs care. “A lot of people say (regulation) comes from self-love,” Song says. “But I like to say ‘self-respect.’”