Sep 10, 2023
If you’ve been feeling constantly on edge, exhausted, or reactive, your nervous system might be dysregulated. From high-pressure workdays to doomscrolling before bed, modern life is not designed for balance. Here’s how to recognize when your nervous system is stuck in survival mode—and, more importantly, how to reset it for long-term emotional wellness.
You know that feeling when you’re so stressed that your body feels wired, but also weirdly exhausted? You’re not just imagining it—your nervous system is working overtime.
Between constant notifications, high-pressure work environments, and the general chaos of modern life, most of us spend too much time in sympathetic dominance—a state where the body remains in high alert, also known as "fight or flight" mode.
The result? Burnout, anxiety, poor sleep, and even physical symptoms like gut issues, tension headaches, and inflammation (American Institute of Stress, 2023).
But the nervous system is designed to recover. You just have to give it the right signals.
Here’s how to tell if your nervous system is dysregulated—and how to bring it back to balance.
1. Are You Stuck in “Survival Mode”? Signs of a Dysregulated Nervous System
Your nervous system operates in two primary states:
Parasympathetic (Rest & Digest): Your relaxed, regulated state
Sympathetic (Fight or Flight): Your high-alert, stress response
Many people get stuck in "fight or flight" for so long that their body forgets how to return to baseline. Here are some common signs:
Waking up already feeling exhausted
Feeling on edge, anxious, or easily irritated
Trouble winding down at night, even when tired
Random headaches, muscle tension, or digestive issues
Difficulty regulating emotions—either shutting down or overreacting
Practical Tip:
Try the vagus nerve check-in—place a hand on your chest and take a slow, deep breath. If your heartbeat still feels fast after exhaling, your nervous system may be running on overdrive.
2. Why Breathwork & Cold Showers Actually Work (The Science of Nervous System Regulation)
The nervous system responds to signals from the body, not just thoughts. This is why techniques like breathwork, cold exposure, and physical movement can be powerful tools for resetting stress responses.
Breathwork: Activates the vagus nerve, shifting the body from "fight or flight" to "rest and digest" (National Center for Biotechnology Information, 2021).
Cold Therapy: Increases dopamine and reduces stress-related inflammation (Huberman Lab, 2022).
Movement: Even light exercise like walking lowers cortisol levels and improves nervous system flexibility (Harvard Health, 2023).
Practical Tip:
Try the box breathing method: inhale for four seconds, hold for four, exhale for four, hold for four. Repeat five times. This technique is used by Navy SEALs to stay calm under pressure.
3. The Gut-Brain Connection: How Food Impacts Your Nervous System
The gut and brain are constantly communicating. The gut has its own nervous system (the enteric nervous system), and about 90% of serotonin—the neurotransmitter responsible for mood regulation—is produced in the gut (Johns Hopkins Medicine, 2023).
When the gut is inflamed, the nervous system stays on high alert, leading to:
Increased anxiety levels
Poor emotional resilience
Heightened stress responses
Practical Tip:
For nervous system balance, focus on probiotic-rich foods like yogurt, kimchi, and sauerkraut, as well as magnesium-rich foods like dark chocolate, avocados, and nuts to help reduce stress naturally.
4. Digital Overload: The Hidden Stress Trigger No One Talks About
Excessive social media and news consumption overstimulates the nervous system, keeping stress hormones elevated.
Bright screens and endless content overload the brain, making it harder to relax before bed.
Doomscrolling and exposure to negative news increase cortisol levels, heightening stress responses.
Social comparison on platforms like Instagram and TikTok triggers the amygdala, leading to low-level anxiety even when not consciously aware of it (Twenge, 2023).
Practical Tip:
Try the “sunset mode” habit—dim lights, put your phone on Do Not Disturb, and switch to a book or podcast at least one hour before bed.
5. Building Emotional Resilience: Your Personal Nervous System Reset Plan
You don’t need to overhaul your entire lifestyle—small, intentional changes can reset emotional balance.
Start the morning with movement instead of checking your phone.
Practice deep breathing exercises when feeling overwhelmed.
Prioritize real-life connection over digital interactions.
Eat gut-friendly foods to support mood and stress levels.
Reduce caffeine and alcohol intake, as both can overstimulate the nervous system.
Conclusion: Balance Your Nervous System, Balance Your Life
The nervous system is not just a background function—it’s the control center for energy, emotions, and overall well-being. If stress has become your baseline, it’s time to reset.
Understanding how to regulate the body's natural rhythms allows for a shift from survival mode to a state of balance—where true emotional wellness begins.
Cited Sources:
American Institute of Stress. (2023). Effects of Stress on the Nervous System
National Center for Biotechnology Information. (2021). Breathwork and the Nervous System
Huberman, A. (2022). Cold Exposure & Dopamine Release
Harvard Health. (2023). How Exercise Reduces Stress
Johns Hopkins Medicine. (2023). The Brain-Gut Connection
Twenge, J. (2023). Digital Overload and Mental Health