If you’ve ever found yourself playing Google doctor detective, trying to make sense of a motley crew of symptoms that don’t seem to belong together, you’re not alone – and you’re not imagining things.
Maybe you feel anxious and exhausted. Wired but foggy.
Maybe you have a host of inexplicable food sensitivities, migraines and gut issues.
Perhaps you’ve become sensitive to lights, sounds, or even your favourite fragrance.
Maybe you’re doing all the “right things” and still feel off.
Or maybe you just feel “off” in a way that doesn’t show up on lab work – but definitely shows up in your life.
You may not have found clear answers yet, and it can feel like an impossible puzzle to piece together. But there may be a way to start making sense of it.
This article is here to help you answer one simple but important question: could your nervous system be dysregulated?
We’ll cover what that actually means, how it tends to show up, and what helps – so you can finally reclaim your health and start moving forward.
What Is a Dysregulated Nervous System?
In super simple terms, a dysregulated nervous system is one that spends way too much time in stress mode. Probably most of us, right?
Your nervous system is designed to respond to challenge and then recover. Stress itself is not the problem here. The problem is when the stress response stays switched on long after the “challenge” has passed.[*]
When this happens consistently, the body starts operating as if something is always wrong – even when life is looking peachy. Over time, this can affect sleep, digestion, mood, energy, pain, focus, and overall health.
This isn’t a diagnosis, and it isn’t a personal failing. It’s a pattern the nervous system can fall into after prolonged stress, illness, trauma, burnout, or chronic overwhelm. And it’s surprisingly common.
If you want a deeper dive into nervous system dysregulation, check out this post here.
How Do I Know If I Have a Dysregulated Nervous System?
This is usually the part where people either feel very seen or say, “Well, that explains a lot.”
There is no single test that tells you your nervous system is dysregulated. Instead, it shows up as patterns. Often across multiple areas of life. Often in ways that feel frustratingly vague.
Below are some of the most common signs. You do not need to relate to all of them for this to be relevant.
Emotional and Mental Signs
You might notice things like:
- Feeling anxious, tense, or on edge most of the time
- Feeling overwhelmed by small things
- Difficulty calming down once you are stressed
- Feeling emotionally reactive or snapping more easily
- Feeling flat, numb, or disconnected
- Overthinking, rumination, or a mind that will not switch off
- Brain fog or trouble concentrating
A common theme here is that your reactions feel bigger or harder to control than you would expect.
Physical Signs
These may include:
- Constant muscle tension or patterns of “bracing”, especially in the neck, shoulders, tummy or jaw
- Headaches or unexplained aches and pains
- Digestive issues like bloating, nausea, constipation, or IBS-type symptoms
- Feeling shaky, jittery, or internally restless
- Fatigue that does not improve with rest
- Getting sick often or taking a long time to recover
- Chronic pain that is persistent or comes and goes in cycles
- Feeling jumpy or easily startled
Sleep and Energy Issues
Common signs include:
- Trouble falling asleep because your body feels wired
- Waking during the night and struggling to fall back asleep
- Waking up already tired or anxious
- Energy crashes during the day
- Feeling exhausted but unable to properly rest
Many people describe feeling tired but alert, or exhausted and restless at the same time.
Stress Tolerance and Recovery
People with a dysregulated nervous system often notice that:
- Stress hits harder than it used to
- It takes much longer to recover from stressful events
- Things that never used to bother them now feel overwhelming – including basic every day tasks
- They need more downtime but do not feel refreshed by it
You might find yourself thinking, “Why can’t I handle things the way I used to?”
Heightened Sensitivities
When the nervous system is on high alert, it can become more sensitive to input.
This might look like:
- Being easily overwhelmed by noise, lights, or smells
- Finding yourself sensitive to foods you once loved
- Experiencing strong reactions to fragrances, chemicals, cleaning products, etc.
- Becoming sensitive to your environment. – mold, pollen, smoke, pollutants, EMF’s, etc.
Social Challenges
You might notice:
- Feeling drained after social interactions
- Avoiding crowds or social situations you once enjoyed
- Becoming easily overwhelmed by busy environments
What Can Cause Nervous System Dysregulation?
This is often where people feel a lot of relief, and are able to trace symptom onset back to a “perfect storm” of events.
You do not need a single dramatic event for your nervous system to become dysregulated. Often it is many smaller things that start to add up.
Common contributing factors include:
- Chronic stress or long-term pressure
- Burnout
- Ongoing health issues
- Trauma (including experiences that didn’t feel “big enough” at the time)
- Long periods of emotional suppression
- Prolonged lack of rest or recovery
- Being in a caregiving role
- Unmet childhood needs
- Ongoing relationship, work, or financial stressors
Some of the biggest clues are duration, and symptom onset.
If these patterns have been present for months or years – especially following a period of chronic stress, illness, burnout, trauma, or major life change – nervous system dysregulation becomes a very reasonable explanation.
What Can I Do About a Dysregulated Nervous System?
The answer might surprise you.
The goal isn’t to force yourself to calm down. And it’s not just about finding more ways to “switch off” (though that definitely helps).
The real goal is to help your nervous system feel safe in the world again.
When the nervous system is under ongoing stress, it stays stuck in fight, flight, or freeze. In that state, the body prioritises survival – not healing, digestion, immunity, or clear thinking.
A regulated, resilient nervous system spends more time in rest-and-digest mode. This is where everyday systems come back online: digestion improves, immune function stabilises, and capacity increases.
And when the body feels safe enough, it finally has the right conditions to heal and function in daily life.
So while calm is definitely helpful – finding safety is what builds true resilience.
Taking the First Steps towards nervous system regulation
1. Stop Blaming Yourself
This matters more than it sounds.
If your nervous system is dysregulated, it is not because you are failing at self-care or not trying hard enough. In fact, many people with dysregulated nervous systems are extremely capable and high-functioning.
Reframing this as a confused nervous system rather than a personal flaw reduces pressure and helps you feel safer to be you.
2. Reduce Unnecessary Stressors Where You Can
This doesn’t mean a stress-free life. Some stress is not only unavoidable – it’s how we build capacity and resilience over time.
It does mean looking honestly at what is draining you and where you can create small pockets of relief. Fewer commitments. Clearer boundaries. More predictable routines. More “No’s”.
Think less “fix my whole life” and more “what would make today at least five percent easier.”
3. Choose Regulation Tools That Match Your Nervous System
Not all regulating practices are for everyone.
If deep breathing, meditation, or stillness make you feel irritable, that is useful information. It does not mean those practices are bad. It means your nervous system may need a different entry point.
Other supportive options might include:
- Short, slow walks
- Gentle, grounding movement
- Simple daily routines that add predictability
- Nervous system supportive devices and wearables
- Creative activities
- Watching Backstreet Boys videos. What? Just me?
The key is listening to how your body responds rather than pushing through discomfort.
4. Work With the Body, Not Just the Mind
Nervous system regulation is largely a physical process.
Talking things out and thinking things through are important, but they are rarely enough on their own. Body-based approaches can significantly help the nervous system learn safety at a physiological level.
This might include somatic therapies, gentle bodywork, or nervous system-informed exercises.
5. Consider Targeted Nervous System Support Like SSP
For many people, especially those who have been stuck for a long time, targeted support can make a big difference.
The Safe and Sound Protocol is a gentle option for anything from every day stress, to complex health histories. It is a listening program designed to support nervous system regulation through the auditory system, which plays a key role in stress response and social engagement.
SSP is not background music and it is not something you push through. It is done with a trained provider who helps pace the process based on your nervous system’s responses.
Many people find that SSP helps lower baseline stress and makes other forms of healing easier to access.
6. Be Patient With the Process
This part is not glamorous, but it is really important.
Nervous systems change through consistent, safe input over time. Progress is often gradual, and sometimes slow. Some weeks will feel better than others.
This does not mean it is not working. It means your system is re-learning how to be.
When to Seek Extra Support
If your symptoms are significantly affecting your quality of life, work, or relationships, professional support is important.
A nervous system-informed provider can help you understand what is happening and guide you through appropriate support options.
At SSP Wellness Center, we work with people who suspect nervous system dysregulation and want a careful, personalised approach. If you are curious whether SSP might be a good fit, a free consultation might be a gentle next step.