Healing a Dysregulated Nervous System: The Mind-Body Connection
Understanding the Link Between the Nervous System and Mental Health
The body and mind are more interconnected than many realize. Research has shown that accumulated life experiences significantly impact both physical and mental well-being. Your nervous system influences your mental health, and conversely, your mental state affects your nervous system—both positively and negatively.
Let’s explore how this connection works and the steps you can take to heal a dysregulated nervous system.
The Impact of Trauma on the Nervous System
According to trauma researcher Bessel Van Der Kolk:
“Trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body. This imprint has ongoing consequences for how the human organism manages to survive in the present.”
Childhood experiences, particularly adverse childhood experiences (ACEs), play a critical role in shaping a person’s nervous system. Traumas—whether short-term, long-term, complex, or direct—can significantly alter its development.
Individuals who have endured trauma often describe feeling anxious for years. Their nervous system becomes chronically engaged in a sympathetic state, the “fight or flight” response, leading to hypervigilance and heightened stress reactivity.
Symptoms of a Dysregulated Nervous System
A dysregulated nervous system can manifest in various ways, including:
1. Risky Behaviors
People may seek chaos or high-intensity experiences, such as toxic relationships, thrill-seeking, substance abuse, or even workaholism. These behaviors temporarily provide a sense of regulation.
2. Autoimmune Disorders
ACEs are linked to chronic illnesses such as asthma, depression, fibromyalgia, diabetes, anxiety, gastrointestinal issues, high blood pressure, rheumatoid arthritis, and even cancer.
3. Hypervigilance
Individuals may exhibit excessive reactivity, constantly feeling on edge and perceiving threats in their environment, leading to heightened stress levels.
4. Cognitive Impairment
Chronic stress can impair cognitive functions such as perception, memory recall, problem-solving, concentration, and decision-making.
5. Lethargy
In some cases, nervous system dysregulation leads to emotional numbness, disconnection from the present, and a persistent sense of exhaustion.
6. People-Pleasing
Individuals with unresolved trauma may prioritize others’ needs over their own to seek validation, often at the expense of their well-being.
How to Heal a Dysregulated Nervous System
1. Embrace Vulnerability
Bessel Van Der Kolk emphasizes the importance of human connection in healing:
“Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives.”
Building authentic relationships and sharing experiences in a supportive environment can help retrain the nervous system and restore trust in others.
2. Apply Polyvagal Theory for Regulation
Polyvagal theory suggests that the nervous system operates in different states:
- Sympathetic (Fight or Flight): Anxiety, reactivity, heightened alertness.
- Dorsal Vagal (Shutdown Mode): Depression, disconnection, lethargy.
- Ventral Vagal (Ideal State): Calm, connected, and resilient.
To shift from dysregulated states to a balanced nervous system, specific techniques can help:
Calming a Sympathetic State:
- Practice conscious breathing, such as Vipassana meditation.
- Engage in grounding exercises (e.g., identifying objects of a specific color in your environment).
- Take a walk in nature.
- Listen to calming music.
Energizing from a Dorsal Vagal State:
- Touch your thumb to each fingertip in a rhythmic motion to stimulate engagement.
- Listen to uplifting music.
- Engage in a simple, productive activity (e.g., stretching, washing a dish, getting a drink).
Watching TV or passively relaxing does not effectively counteract a shutdown state. Instead, starting with a small, manageable task and building momentum can be more effective.
Final Thoughts
Healing a dysregulated nervous system is possible, even after years of imbalance. By implementing small, consistent changes—practicing vulnerability, fostering human connections, and employing polyvagal regulation techniques—you can restore nervous system balance and improve overall well-being.
A regulated nervous system lays the foundation for a healthy, fulfilling life, allowing you to navigate challenges with resilience and clarity.
