A sympathetic state is a part of our autonomic nervous system responsible for the body’s “fight or flight” response. When our bodies start to show signs of anxiety (such as heart racing, restlessness, etc) our sympathetic nervous system is activated. In this state, the body prepares to deal with perceived threats or stressors, leading to several physiological and psychological changes.This makes sense from an evolutionary perspective as it’s meant to keep us safe from actual physical danger. However, the constant state of heightened alertness and anxiety means that the body remains in a perpetual state of readiness to respond to threats and high cortisol (the stress hormone), even when no real danger is present.
Why is a regulated nervous system important?
Because it’s essentially the control center of our bodies that helps us respond to stress and bring things back into balance. When it’s out of balance, it can manifest in various ways. Here are five signs that your nervous system may be dysregulated:
1. Over or Under Reacting
One clear sign of a dysregulated nervous system is a disproportionate emotional response. This can manifest in two distinct ways:
Overreacting: Experiencing intense emotional outbursts that are not proportionate to the triggering event. You might find yourself crying uncontrollably over minor inconveniences or feeling overwhelming anger in response to small annoyances.
Underreacting: Exhibiting a muted emotional response where a strong reaction is typically expected. This might look like feeling indifferent, numb, or unconcerned about significant life events, such as receiving important news or experiencing personal milestones.
These reactions indicate that the nervous system is struggling to maintain balance, leading to extreme responses.
2. Sensory Hypersensitivity
When the nervous system is dysregulated, it can heighten your sensitivity to sensory stimuli. You may notice:
Everyday noises, like the hum of appliances or chatter in a café, becoming unbearably loud.
Lights that seem excessively bright, even in normally lit environments.
Certain smells that appear overpowering or nauseating.
Sensitivity to touch or textures that usually wouldn’t bother you.
This hypersensitivity can make it challenging to navigate everyday environments, leading to increased stress and discomfort.
3. Digestive Issues
The gut is closely linked to the nervous system, often referred to as the “second brain.” Dysregulation can manifest through:
Frequent stomachaches that seem unrelated to dietary choices.
Episodes of constipation or irregular bowel movements.
Unexplained digestive discomfort, such as bloating or nausea.
These symptoms suggest that the nervous system’s imbalance is affecting the gut’s normal function, disrupting your overall digestive health.
4. Difficulty Unwinding or “Switching Off”
A heightened state of arousal in the nervous system can make it difficult to relax and transition to a restful state. You might experience:
An inability to calm your mind, leading to persistent worry or racing thoughts.
Physical restlessness, feeling like you can’t sit still or find a comfortable position.
Persistent physical tension, such as tight muscles or a feeling of being on edge that doesn’t ease up, even in relaxing situations.
This constant state of alertness can interfere with sleep, making it hard to feel truly rested.
5. Fatigue and Brain Fog
Chronic nervous system dysregulation can lead to feelings of exhaustion and mental sluggishness, even without a clear physical cause. This can look like:
Feeling drained and low on energy, despite adequate rest and sleep.
Difficulty focusing or maintaining concentration on tasks.
Experiencing burnout symptoms, such as feeling overwhelmed or mentally exhausted.
These signs suggest that your nervous system is overworked, struggling to maintain equilibrium, and impacting your overall energy levels and cognitive function.
Recognizing these signs is the first step towards addressing nervous system dysregulation and practicing different tools to feel more comfortable in a grounded, relaxed state.
A few tools that I often encourage my clients to utilize are diaphragmatic breathing, mindfulness techniques such as progressive muscle relaxations, gentle somatic movement, and establishing a routine that includes moments of intentional relaxation.
If you recognize these signs and think your nervous system might be dysregulated, don’t hesitate to reach out. Our team at LiteMinded Therapy in NYC is here to help you find balance and regain control.
New York Therapist
