Signs of a Dysregulated Nervous System (And how to Manage it!)
W&S Health and Wellness Editor
SHARE ON:
DISCLAIMER: Please consult a qualified healthcare professional before considering any new health or wellness regimen. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary issues. Never disregard professional medical advice or delay in seeking it because of information provided in this article. The content is for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider to address any health concerns you may have. Before reading the following content, we also suggest reading our full disclaimer statement here.
Some of the links on this post might contain affiliate links. If you use any of these links to buy something we may earn a commission. For more information, please check out our disclosure statement. Thanks so much for supporting our free content!
We saw this amazing TikTok from @simonecsaunders (check out her content!) and got inspired to make this article about the signs of a dysregulated nervous system.
--
There are nervous system “hacks” to bring cortisol levels down, routines meant to “retrain” the body for safety, and TikTok slideshows outlining the difference between “fight, flight, freeze, and fawn.” The message is clear: if you have a dysregulated nervous system, there are ways to fix it.
The popularity of these conversations points to a larger truth—women, especially women of color, are navigating a world that keeps them in a constant state of hypervigilance, and the body, unsurprisingly, keeps score. At Women & Sustainability, we wanted to take a closer look.
In this Article
Not ready to read through just yet? No problem, save it on Pinterest!
There’s a particular kind of exhaustion that settles in the body before the mind can name it. A restless, teeth-clenching, shoulders-up-to-your-ears feeling that makes even a Sunday afternoon feel like an emergency. Women across TikTok and Instagram are naming it now, and naming, as it turns out, is the first step in reclaiming.
The viral conversation around a dysregulated nervous system—a term pulled from the lexicon of trauma research and mental health advocacy—has become a rallying cry for those who’ve spent years feeling trapped in the buzz of chronic stress without knowing why.
It started, as many things do, with a post that made people feel seen. “[Is] the control center of your body is out of whack”, suggests creator ToniTone in a recent TikTok. The comments are flooded with relief—“How do you know what I’m going through?” Over on #TherapyTok and #WellnessTok, mental health professionals and wellness-adjacent influencers alike have taken up the task of helping women ease their bodies out of survival mode.
There are nervous system hacks to bring cortisol levels down, routines meant to retrain the body for safety, and TikTok slideshows outlining the difference between fight, flight, freeze, and fawn. The message is clear: if you have a dysregulated nervous system, there are ways to fix it.
The popularity of these conversations points to a larger truth—women, especially women of color, are navigating a world that keeps them in a constant state of hypervigilance, and the body, unsurprisingly, keeps score. At Women & Sustainability, we wanted to take a closer look.
What’s a Dysregulated Nervous System?
The nervous system is the body’s command center, constantly working behind the scenes to regulate stress and maintain equilibrium. Ideally, it moves fluidly between states of activation and relaxation, helping us respond to challenges and return to a place of calm. But when this balance is disrupted, the body can get stuck in survival mode—hyper-alert, exhausted, or completely shut down. This is what’s known as a dysregulated nervous system, a state where the body struggles to properly regulate stress responses.
This isn’t just a mental or emotional issue; it’s a full-body experience. A dysregulated nervous system can impact digestion, immune function, heart rate, and even the way we process emotions. When the body perceives constant danger—whether real or imagined—it remains in overdrive, making it difficult to rest, recover, or feel fully present in daily life.
Wondering why you’re seeing ads? Check out our Disclosure Policy.
The Science Behind Nervous System Dysregulation
At the core of nervous system regulation is the autonomic nervous system (ANS), which controls involuntary functions like breathing, heart rate, and digestion. Within the ANS, two key systems dictate our stress responses:
The sympathetic nervous system (SNS), which triggers the fight-or-flight response, preparing the body to react to danger.
The parasympathetic nervous system (PNS), which facilitates rest, digestion, and recovery.
When the SNS is chronically overactivated—due to stress, trauma, or overstimulation—the body remains in a prolonged state of alertness. Alternatively, if the PNS is forced into extreme shutdown, it can result in emotional numbness, fatigue, or dissociation. Over time, this dysregulation can manifest in physical symptoms like insomnia, chronic pain, digestive issues, and difficulty concentrating.
What Causes a Dysregulated Nervous System?
A dysregulated nervous system can develop for many reasons, but some of the most common include:
Prolonged stress: High-pressure work environments, financial instability, or caregiving responsibilities can keep the body in a constant state of vigilance.
Unresolved trauma: Past experiences, especially those unprocessed, can lead to an overactive stress response, making the body react as if threats are still present.
Overstimulation: The 24/7 digital world, with constant social media scrolling and information overload, can prevent the nervous system from fully resetting.
Lifestyle factors: Poor sleep, an inflammatory diet, lack of movement, and excessive caffeine or alcohol intake can all contribute to dysregulation.
The Bigger Picture
When your nervous system is dysregulated, everything—your energy levels, emotions, and ability to connect with others—feels out of sync. While social media discussions have made the term more popular, nervous system health isn’t just a passing wellness trend. It’s a foundational aspect of well-being that shapes how we experience and respond to the world. Recognizing the signs of dysregulation is the first step toward regaining balance, offering a pathway to feeling more grounded, safe, and in control.
Who’s at Risk for a Dysregulated Nervous System?
A dysregulated nervous system can affect anyone, but research shows that certain individuals are at a much higher risk due to chronic stress, trauma, or environmental pressures. The autonomic nervous system, which controls involuntary functions like heart rate and digestion, is designed to adapt to short-term stress. However, when stress is prolonged or severe, the nervous system can become stuck in a constant state of hyperarousal (fight-or-flight) or hypoarousal (shutdown), making it difficult for the body to return to equilibrium.
Studies indicate that people in high-stress professions—such as healthcare workers, teachers, and first responders—are particularly vulnerable. Research published in the Journal of Occupational Health Psychology found that chronic workplace stress can impair the body’s ability to regulate cortisol, leading to persistent anxiety, fatigue, and emotional exhaustion. Similarly, those who have experienced trauma, including survivors of abuse, domestic violence, or military combat, are at a heightened risk. According to the National Center for PTSD, prolonged exposure to trauma can rewire the brain’s stress response, making it difficult for individuals to distinguish between real and perceived threats, a hallmark of a dysregulated nervous system.
“
A dysregulated nervous system can affect anyone, but research shows that certain individuals are at a much higher risk due to chronic stress, trauma, or environmental pressures.
Moreover, studies suggest that marginalized communities, particularly women of color, face additional risks due to systemic stressors such as racial discrimination and socioeconomic instability. This chronic exposure to stressors can make the body more susceptible to burnout, autoimmune disorders, and other long-term health complications.
Wondering why you’re seeing ads? Check out our Disclosure Policy.
How to Manage a Dysregulated Nervous System?
A dysregulated nervous system can feel overwhelming, but research-backed strategies can help restore balance. Healing involves a combination of lifestyle shifts, evidence-based therapeutic approaches, and small, everyday changes that gradually retrain the nervous system to regulate itself more effectively.
Evidence-Based Strategies
Studies published in the Journal of Psychophysiology highlight the effectiveness of polyvagal theory-based interventions, which focus on stimulating the vagus nerve to enhance relaxation. Practices such as deep diaphragmatic breathing, humming, and cold exposure have been found to activate the parasympathetic nervous system, helping to counteract chronic stress responses. Similarly, somatic therapy and EMDR (Eye Movement Desensitization and Reprocessing), widely used in trauma therapy, have been shown to help rewire the brain’s response to past stressors.
Follow us on:
Lifestyle Adjustments
For long-term regulation, consistent sleep, nutrition, and movement play a crucial role. Research from the National Institutes of Health (NIH) confirms that adequate sleep (7-9 hours per night) is essential for nervous system recovery, as sleep deprivation heightens cortisol levels and weakens the body’s ability to cope with stress. Additionally, a diet rich in omega-3 fatty acids, magnesium, and B vitamins can support nervous system function by reducing inflammation and improving neurotransmitter balance. Regular low-intensity movement, such as walking, yoga, or stretching, can also help regulate cortisol and reduce chronic nervous system activation.
Small, Daily Changes
Incorporating mindful breaks throughout the day—such as five-minute breathing exercises, stepping outside for fresh air, or practicing gratitude—can make a significant difference. Research from the American Psychological Association (APA) suggests that journaling, creative expression, and social connection also help regulate stress responses by fostering emotional resilience and reducing hypervigilance.
Managing a dysregulated nervous system is not about quick fixes but rather creating a sustainable routine that fosters safety and balance. Seeking support from a therapist, engaging in nervous system-friendly habits, and prioritizing self-care can help women regain control over their well-being, one step at a time.
Wondering why you’re seeing ads? Check out our Disclosure Policy.
Most Read from Health & Wellness
Written by:
Teyah Nichole
Nichole is an American (she/her), animal-loving, coffee-obsessed, small-talk hating, ENFJ-T , vegetarian based in London. She founded W&S almost two years ago before starting her PhD, with a desire to learn in community with like-minded women. [Get in touch]
Also, feel free to check out some of our curated conscious living and well-being resources:
Meditation Playlist
Soundscapes Playlist
Recipe Playlist
Workout Playlist
Wondering why you’re seeing ads? Check out our Disclosure Policy.
As we approach conscious living, we often tend to forget this critical part of our health.