If you’re dealing with chronic pain, anxiety, or fatigue, your nervous system might be the culprit. Here's the thing: your nervous system has a direct connection to your mental and physical health—and when it’s out of balance, it can cause all kinds of issues.

So, what does it mean to "regulate your nervous system"? It means retraining your body and mind to feel safe again—to break free from the survival mode that leads to chronic pain and emotional overwhelm. Trust me, I know exactly how this feels.

What Is the Nervous System, Anyway?

Your nervous system is the highway of communication between your brain and body. It’s constantly relaying messages to keep you safe. But when you experience trauma or overwhelming stress, your nervous system can go into overdrive, perceiving everything as a threat—even things that aren’t.

This is when your body goes into “fight or flight” mode all the time. You end up living in a state of hypervigilance, which leads to chronic mental or physical symptoms like:

Chronic pain
Chronic fatigue
Depression or anxiety
Eating disorders

**How Trauma Impacts Your Nervous System**

Here’s a personal story: When I started grad school, I was living my dream—becoming a therapist. But then life threw me a curveball. My relationship ended, and it was the hardest breakup I’d ever experienced. I couldn’t focus, and soon after, my body started reacting. I developed **chronic pain** in my joints and muscles that made me cry myself to sleep.
I didn’t know it at the time, but my nervous system was in total **overdrive**, trying to protect me from the emotional pain I couldn’t process. My body was just doing what it thought it had to in order to keep me safe.

How Does a Dysregulated Nervous System Affect Your Mind & Body?

When your nervous system is dysregulated, it’s like the volume is turned up to 11 on everything. Your brain perceives everything as a threat, even when it’s not. This leads to:

Strained communication between mind and body
Overwhelming emotional responses (like panic, anxiety, or sadness)
Using food or exercise as coping mechanisms to regain control (which can lead to eating disorders)

In my case, my nervous system fixated on controlling food and exercise, which turned into an eating disorder. It was my body’s way of trying to handle the emotional chaos.

Signs Your Nervous System Might Be Dysregulated

Here are some signs to look out for:

1) Your Thoughts

What thoughts come up when you feel anxious or overwhelmed? Do you find yourself thinking negatively, catastrophizing, or being overly self-critical? These are signs of a dysregulated nervous system.

2) Sensations in Your Body

Does your body feel tense or tight? Do you feel like there’s a knot in your stomach or a weight on your chest? These physical sensations are your body’s way of signaling that your nervous system is on high alert.

3) Your Emotions

How are you feeling emotionally? Use a feelings wheel (Google it!) to check in with yourself and identify what you’re truly feeling. It’s essential to get familiar with your emotions and how they show up when your nervous system is out of balance.

How to Regulate Your Nervous System

Now that you know what to look for, here’s how to start healing:

Breathwork: The Ultimate Nervous System Reset

Once you’re aware of your thoughts, body sensations, and emotions, it’s time to regulate. The quickest way to do this is through breathwork. Seriously, I’m not kidding. I’ve seen it work time and time again, both in my life and with my clients.

Take 10 deep breaths—in through your nose, out through your mouth—and focus on the sensation in your diaphragm (not your chest!). Exhale longer than you inhale and notice how your body starts to relax.

Other Ways to Help Your Nervous System

While breathwork is powerful, other techniques can support your healing:

Yoga or gentle movement
Journaling to process emotions
Mindful meditation
Listen to some tools for your daily routine in the Heal With Grace Podcast

What’s Next on Your Healing Journey?

Regulating your nervous system is just one piece of the puzzle, but it’s a crucial one. It’s not about pretending things are okay when they’re not; it’s about learning how to navigate life’s tough moments without getting completely derailed by anxiety or chronic pain.

When I finally learned to regulate my nervous system, my chronic pain disappeared, and I stopped obsessing over food. But it took time—and it’s a process I want to guide you through.

🔑 Ready to take the first step? Book your free 20-minute intro call and let’s talk about how I can help you regulate your nervous system and start feeling better today.

💥 Download my Nervous System Tracker Guide: Learn to turn your body’s language into tools for sustainable calm and resilience. Meditation + Workbook

Join my Nervous System Reset Course and get instant access to somatic practices, guided meditations, in-depth learning lessons and more.

The Link Between Mental Health and Your Nervous System: Why It’s Time to Start Healing