Regulating Your Nervous System
One of the terms that therapists use frequently is dysregulation. When we use this word, we are referring to dysregulation of the central nervous system (CNS), which is a common experience for individuals who have faced trauma and or chronic stress. Understanding dysregulation and learning to regulate the CNS is crucial for managing emotions, behaviors, and overall well-being. Let’s begin by exploring what dysregulation entails from a trauma-informed perspective and provide strategies for regulating the CNS effectively.
Nervous System Dysregulation disrupts the body's ability to maintain stability and balance within the central nervous system (CNS). Trauma, whether a single event or prolonged exposure to stress, can significantly impact the CNS, leading to dysregulation. This dysregulation can manifest in various ways, including heightened arousal (hyperarousal) or numbing and disconnection (hypoarousal).
Dysregulation can look different for each person. Dysregulation symptoms can manifest across different areas, including emotional, behavioral, cognitive, and physiological. Here’s a snapshot of signs of dysregulation for each of these areas:
Emotional Signs
Intense emotional reaction disproportionate to the situation
Difficulty identifying and labeling emotions
Rapid mood swings
Persistent feelings of sadness, anxiety, anger, or irritability
Difficulty calming down after becoming upset
Feeling overwhelmed or flooded by emotions
Behavioral Signs
Impulsivity and difficulty controlling impulses
Risk-taking behaviors
Aggressive or violent outbursts
Self-harm or suicidal ideation
Difficulty maintaining attention and focus
Difficulty with social interactions and relationships
Cognitive Signs
Difficulty with problem-solving and decision-making
Racing thoughts or difficulty concentrating
Intrusive thoughts or ruminations
Perceptual distortions or hallucinations
Memory Problems
Physiological Signs
Changes in appetite or sleep patterns
Fatigue or low-energy
Physical symptoms such as headaches, stomachaches, or muscle tension
Heightened arousal or hypervigilance
Difficulty regulating arousal levels (e.g, becoming easily overwhelmed or shutting down)
It is crucial to be mindful of the fact that dysregulation can occur in various contexts and may be indicative of different underlying issues, including mental health disorders such as anxiety, depression, trauma-related disorders, ADHD, bipolar disorder, and more.
Learning how to regulate our nervous systems can be challenging for those of us with complex chronic trauma or any level of neurodiversity. However, as brutal as this can be, it is worth it! The following are some of my go-to ways to teach clients how to regulate their nervous system. By regulating their nervous system, it gives people more access to make rational decisions, the freedom to feel and identify their emotions, and to be present in their lives. This is not an all-inclusive list, however, some of the ways you can begin regulating your nervous system include:
Breathing: Our nervous system controls our breathing. Deep breaths help to restore control to the parasympathetic nervous system and send signals to our brain and body that no emergency is happening.
Embrace the 30-90 second rule: When we have an experience, there’s an initial biochemical and electrical surge that lasts 30 to 90 seconds when your unconscious and conscious mind adjusts and processes the incoming information. This is when many of us tend to react impulsively. Embracing the 30 to 90-second pause gives you some space to make a more informed decision
Moderate Movement: Studies have shown that even moderate movement (jogging, dancing, walking) can positively affect the nervous system. Developing an embodiment practice may help you to create awareness in your body, relieve stress, and balance dysregulation through bodily movement.
Co-regulation with a trusted person: Co-regulation occurs in a secure and attuned relationship. We are wired for connection. So connecting to a person we trust and feel safe with allows us to tap into a powerful tool for managing stress and promoting wellness.
Changing, Singing, or Humming are excellent ways to relax the nervous system. These techniques allow you to slow down your breathing and stimulate your vagus nerve. When you engage in these activities, it sends a message to your brain that you are socially connected. To be socially connected, you have to have a feeling of safety or regulation.
Massage: Massage has been proven to reduce pain and inflammation. It can also restore balance, aiding sleep and concentration. Additionally, oxygen and blood flow freely throughout the body after a massage.
Dysregulation of the central nervous system can be challenging to navigate, especially for individuals who have experienced trauma. However, by adopting trauma-informed regulation techniques, it is possible to cultivate resilience and restore a sense of balance and well-being. By prioritizing self-awareness, self-compassion, and empowerment, individuals can learn to regulate their central nervous system effectively and navigate the complexities of dysregulation more easily.
If you are struggling with regulating yourself, please view our providers and consider reaching out to schedule a therapy appointment.
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