Nourishing your nervous system: signs of a heightened nervous system that needs some help
Your body is always communicating with you.
Our bodies are intricate machines, finely tuned to respond to the myriad of stimuli we encounter daily. At the helm of this complex operation is your nervous system, the control centre that regulates your responses to stress, danger, and even excitement, along with pain, pleasure, hormones, immune response and digestion.
Being attuned to the signals our nervous system sends is a crucial part of being able to heal and protect our body, and essential for ensuring our overall wellbeing.
In today's fast-paced world, where stressors abound and the demands on our bodies & health can feel overwhelming, understanding the signs of a heightened nervous system is key to maintaining balance and living a healthier life. Not to mention preventing illness, burnout & other serious long term illnesses that can happen when the body becomes too depleted and drained to fend for itself.
Do you know what to look for to know when your nervous system needs some help?
Signs Your Nervous System is Struggling
Our bodies are always talking to us, communicating in their own ways; that headache that tells you you are dehydrated, or that your eyes need to rest, that stomach discomfort when you have eaten too much… even these small signals need to be paid attention to, otherwise they keep getting bigger and bigger, the symptoms and health issues you’re dealing with worse and worse until you pay attention and make changes.
We all like to complain about our bodies ‘letting us down’ but really, all they ever try to do is protect us & keep us safe, alive and well!
What are the signs that your nervous system might be in overdrive? Here are some common indicators to watch out for:
Increased Heart Rate: One of the first noticeable signs of a heightened nervous system is an accelerated heart rate. If you find your heart pounding even in seemingly calm situations, it might be a sign that your body is on high alert.
Rapid Breathing: Shallow, rapid breathing is another telltale sign of stress. When the nervous system is in overdrive, our breathing patterns can change, leading to feelings of breathlessness or even hyperventilation.
Muscle Tension: Tightness in the muscles, especially in the neck, shoulders, and back, is a common physical manifestation of stress, along with tension headaches and/or regular migraines. Chronic muscle tension can lead to aches, pains, and even musculoskeletal issues over time.
Digestive Issues: The gut is often referred to as our "second brain," and for a good reason. Stress can wreak havoc on our digestive system, leading to symptoms like stomach cramps, bloating, diarrhoea and IBS.
Mood Swings: Irritability, anxiety, or mood swings that seem out of character could be signs of an overactive nervous system. As well as being unable to control your emotions in a high pressure situation. Emotional fluctuations are often linked to our body's stress response.
Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restless nights can all be indicators of heightened cortisol levels affecting our nervous system and preventing the body & mind from relaxing.
Fatigue: Feeling constantly tired or drained, even after a full night's sleep, is a HUGE indicator that your nervous system is working overtime & your body is struggling.
Repeated Illness: Getting repeatedly sick and run down or feeling ‘under the weather’ is an indicator that your body is in stress overdrive and your immune system has deteriorated.
Jitters/Shakiness: One of my main signs that my nervous system & cortisol levels are sky high is when I can feel my body is shaky and jittery (like I’ve had too much caffeine), that is the adrenaline coursing through my system.
Recognising these signs and symptoms is the first step towards taking control of your nervous system's health. It is only by paying attention to our body and the signals it’s sending us, paying attention to your body's cues, that you can begin to implement strategies that help regulate your stress response and promote relaxation.
What Do You Do If Your Nervous System is Heightened
A heightened nervous system can go unnoticed for a while before it becomes a bigger health issue, but with holistic health prevention and early treatment is always better than trying to drag yourself back from the rock bottom of burnout or chronic illness. And because the nervous system is so closely linked and involved with all other parts & functions fo the body it is one of THE most important parts of modern health care….
Did you know Stress is now one of the biggest causes of illness today?!!
If you read and could identify with any of those symptoms above, then it is definitely time that you start prioritising the care of your nervous system.
There are many practices and tools that help us to regulate and improve the health of our nervous systems (or vagal tone). Some of these practices can be implemented as part of your daily and weekly routine from healing and upkeep, while others are wonderful tools for ‘in the moment’ situations where you can feel your stress levels getting out of control and need to find some balance:
Cold water showers/plunges/swimming/ice baths: Cold water exposure triggers the body's stress response, releasing hormones like adrenaline and cortisol, which can help regulate the nervous system and reduce stress. It also promotes circulation, which aids in healing and recovery.
Breathing exercises: Deep breathing exercises activate the parasympathetic nervous system, inducing relaxation and reducing stress. They also increase oxygen flow to the brain, promoting clarity and calmness.
Talking about your troubles with a neutral third party or counselor you trust: Sharing concerns with a trusted individual provides emotional support, perspective, and validation, relieving emotional tension and facilitating healing.
Practicing mindfulness: Mindfulness practices such as meditation or mindful breathing cultivate present-moment awareness, reducing rumination and promoting relaxation. They also help rewire the brain for resilience and emotional regulation.
Regular physical activity: Exercise releases endorphins, neurotransmitters that elevate mood and reduce stress. It also improves sleep quality, enhances cognitive function, and reduces muscle tension.
Adequate sleep quality & length: Sufficient sleep allows the body to rest and repair, reducing stress hormones and promoting emotional balance. Quality sleep is essential for optimal nervous system function and overall well-being.
Yoga, Tai Chi, and Qi Gong: These mind-body practices combine movement, breathwork, and meditation to reduce stress, improve flexibility, and promote relaxation. They also stimulate the parasympathetic nervous system, fostering a sense of calm.
Weighted blankets: Deep pressure touch provided by weighted blankets triggers the release of serotonin and dopamine, promoting relaxation and reducing stress and anxiety.
Hugging - yourself or a loved one/pet: Hugging releases oxytocin, the "cuddle hormone," which reduces stress and promotes feelings of connection and well-being.
Tapping: Emotional Freedom Techniques (EFT) tapping involves tapping on specific acupressure points to alleviate stress, anxiety, and negative emotions, promoting relaxation and emotional healing.
Listening to music: Music has a profound impact on the nervous system, eliciting emotional responses that can reduce stress, elevate mood, and promote relaxation.
Walking in Nature: Spending time in nature reduces cortisol levels, lowers blood pressure, and promotes relaxation. Nature walks also offer opportunities for mindfulness and stress relief.
Meditation: Regular meditation practice reduces activity in the brain's stress centers, promoting relaxation, emotional regulation, and resilience. It also enhances self-awareness and fosters a sense of inner peace.
Singing or humming: Singing or humming stimulates the vagus nerve, which regulates the autonomic nervous system, promoting relaxation and reducing stress.
Massage: Massage therapy reduces muscle tension, lowers cortisol levels, and promotes relaxation. It also stimulates the release of endorphins, enhancing mood and reducing stress.
Walking barefoot on grass or at the beach: Grounding, or connecting with the earth's surface, has been shown to reduce stress and inflammation, promote relaxation, and improve sleep quality.
Sunshine: Sunlight exposure boosts serotonin levels, improves mood, and regulates the circadian rhythm, promoting relaxation and better sleep.
Journaling: Expressive writing allows individuals to process emotions, gain insight into stressors, and find solutions, reducing psychological distress and promoting emotional well-being.
Using herbal remedies, adaptogens & supplements: Certain herbs, adaptogens, and supplements like ashwagandha, holy basil, and magnesium can help modulate the stress response, reduce anxiety, and support nervous system health, promoting resilience and overall well-being.
Remember, your body is always communicating with you. Listen to its signals, honour its needs, and prioritise self-care and rest to maintain a balanced and harmonious connection with your nervous system.
Your long term health & wellbeing depends on it.
xo Emily