How to Identify if You Need to Soothe Your Nervous System

When your nervous system is dysregulated, knowing how to self-soothe it and reach a regulated state is helpful. 

First, I’ll explain what the nervous system is, three areas to pay attention to if you think your nervous system is dysregulated, and a few quick tips on how to self-soothe your nervous system.

Brief Description of the Nervous System

The nervous system is a complex network of cells and fibers that transmit signals between different body parts. It is critical in regulating many bodily functions, including movement, sensation, and cognition. 

When your nervous system is functioning properly, you may not even notice it. However, if your nervous system becomes overactive or stressed, it can lead to a wide range of physical, mental, and emotional symptoms.

To learn more about your nervous system, check out this blog post I have on Regulating Your Nervous System.

It is important to check on your nervous system regularly to ensure it’s functioning properly. 

Here are some signs that your nervous system may need soothing:

Thoughts

Your thoughts are among the first places you want to watch for a dysregulated nervous system. If your thoughts are constantly shameful, worrisome, or harmful, it’s time to practice soothing your nervous system.

You might find it difficult to concentrate or focus on tasks, are easily distracted, and left feeling overwhelmed by small tasks. Some people even experience racing thoughts and struggle to quiet the mind when their nervous system is dysregulated. 

All of these symptoms lead to a heightened state of anxiety and will require you to soothe your nervous system before your brain can return to a normal state of thinking.

Emotions

Intense mood swings often indicate that you need to soothe your nervous system.

You might feel irritable or agitated for no apparent reason, snapping at loved ones over small things that wouldn’t normally trigger you. Your fuse feels much shorter, and you can quickly experience anger when your nervous system is dysregulated.

You might also experience depression, anxiety, and a sense of hopelessness. These extreme emotions can be overwhelming when brought on without reason.

You might feel like your emotions are out of control or like you can’t feel anything at all. Being overly emotional or numb to all feelings is a sign that your nervous system needs to be soothed.

Physical Sensations or Ailments

Becoming overwhelmed or uncomfortable in situations that normally wouldn’t bother you is another sign that you need to self-soothe your nervous system.

You might have trouble sleeping, experience insomnia, and feel exhausted or fatigued even after a good night's sleep. Perhaps you’re experiencing physical symptoms, such as headaches, stomach aches, or muscle tension without cause.

Your body could feel pain and tightness in the chest when your nervous system is dysregulated. These symptoms, left untreated, can result in chronic pain, fatigue, or illness.

What to Do if You Experience Any of These Symptoms

When our nervous system is in a state of stress, we need multiple different tools to help regulate it. We need emotional, mental, and physical practices.

The tools listed below, when done with intention and practice, can help you build a stronger relationship with yourself, which results in calming your nervous system.

Journaling

Writing or speaking your thoughts and feelings helps them release so that you’re not stuck ruminating on them. If you’re not a journaler, pick it up and try, you’d be surprised what comes out.

Butterfly Taps With Signals of Safety

Give yourself a hug, placing both hands on the opposite shoulder, and tap while saying “I am safe and grounded in this moment” and breathing deeply from your abdomen. Many clients express a feeling of release and soothing from practicing tapping exercises, and it isn’t to be overlooked.

Vagus Nerve Activation

Use your fingers to gently massage the sides of your neck to help bring presence and activation to the vagus nerve. These are the main nerves of your parasympathetic nervous system, and while they can’t be consciously controlled, activating yours can help to soothe the nervous system.

Grounding

Lay on the ground, or place your feet on the Earth and place your hands on your belly and your heart. In this position, breathe deeply, and recognize the connection to the Earth as you bring your senses into the moment. Imagine the earth taking the weight of your body as you release it into the earth beneath you.

Why Soothe Your Nervous System?

An upset nervous system is your mind and body's way of telling you that something has to change! You need a regulated nervous system to reduce inflammation, achieve deep restorative sleep, and maintain homeostasis, which is necessary for survival.

This is why nervous system dysregulation is the cause of so many chronic illnesses, e.g. chronic pain, chronic fatigue, anxiety, depression, gut issues, persistent headaches or migraines, and insomnia. The list goes on.

This is why I created my new program, the 'Mindbody Healing Method', to teach you the practices I used to soothe my nervous system and heal my chronic pain and illness.

The Mindbody Healing Method (MHM) is my signature program that offers a unique approach to healing the root cause of your chronic illness by regulating the nervous system and retraining your brain's autonomic stress responses.

There are 12 modules of audio and visual lessons for you to work through at your own pace. On top of that, I provide guided mind and body practices you can fall back on to regulate your nervous system whenever you feel stuck.

You’ll also have access to weekly group coaching calls and a group support chat to ask questions between calls. 

If you’re interested in learning more about the Mindbody Healing Method, message me on Instagram to learn when the next round of MHM is starting. 

And if you found this blog helpful, please share it with a friend and leave a comment below!