Did you know that your nervous system is always “on”? It regulates everything from your heart rate to how you respond to stress, yet we often don’t notice it unless it becomes dysregulated. The nervous system is crucial in how we manage our emotions and overall mental health. And here’s the thing—it’s not just something we need to focus on during stressful times or when we’re burned out. Whether you’re dealing with PTSD, neurodivergence, or just the daily ups and downs of life, maintaining a balanced nervous system is essential for good mental health.
In this post, we’ll explore the nervous system’s role in mental health, how PTSD and neurodivergence can affect nervous system regulation, and practical ways to keep your system balanced.
The Nervous System and Mental Health
Overview of the Nervous System
Even when you’re not aware of it, your nervous system is constantly active, managing everything from breathing and digestion to stress responses and emotions. It regulates how we react to the world around us, making sure our body stays in balance.
There are two main components of the nervous system:
- Sympathetic Nervous System: Often called the “fight-or-flight” system, this prepares us to respond to stress or danger. It speeds up our heart rate, increases blood flow to muscles, and helps us react quickly.
- Parasympathetic Nervous System: This is our “rest-and-digest” system. It helps bring us back to calm after a stressful event, slowing down the heart rate and allowing us to relax and recover.
Both systems work together to maintain balance, but when they get out of sync, it can lead to mental health issues.
The Stress Response
When we face stress, the sympathetic nervous system kicks into gear, preparing us for action. But when this response gets stuck on, as it often does in cases of PTSD or chronic stress, it can lead to anxiety, depression, and emotional dysregulation. The body remains in a state of heightened alertness, making it difficult to feel at ease.
Burnout and Nervous System Dysregulation
Burnout happens when our nervous system becomes overwhelmed by long-term stress. When this happens, our ability to cope with daily challenges is diminished, and even small stressors can feel like a major hurdle. This is especially true for Veterans who have experienced trauma—burnout often exacerbates PTSD symptoms and makes emotional regulation harder to achieve.
Impact on Sleep
A dysregulated nervous system can disrupt sleep, which in turn worsens mental health. For Veterans dealing with PTSD, sleep disturbances such as nightmares or insomnia are common, making it even harder to cope with stress during the day.
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Sensory Processing and the Nervous System
What Is Sensory Processing?
Sensory processing is how our brain interprets sensory information—like sound, sight, and touch—from the environment. Our nervous system plays a crucial role in this process, helping us interact with the world around us.
However, some individuals, including many with PTSD or sensory processing disorders, experience disruptions in how their brain processes this sensory information. This can lead to sensory overload, where the brain has difficulty processing too much input, or sensory under-responsiveness, where the brain doesn’t respond enough to stimuli.
Sensory Processing Disorders (SPD)
When sensory processing isn’t working as it should, it can lead to SPD, which is often linked to neurodivergence or trauma. Veterans with PTSD, for example, may become easily overwhelmed by loud noises, bright lights, or crowds—triggers that can bring back distressing memories.
Mental Health Link
When the nervous system becomes overwhelmed by sensory input, it can lead to anxiety, irritability, or emotional dysregulation. This is particularly true for Veterans with PTSD, as certain sensory triggers can bring on flashbacks or heightened emotional responses. Managing sensory input can help maintain a more balanced state of mind.
Neurodivergence and Nervous System Regulation
Neurodivergence Overview
Neurodivergence includes conditions like ADHD, autism, and dyslexia, which affect how the brain processes information. These conditions often involve differences in how the nervous system responds to sensory input, emotions, and stress.
Nervous System Dysregulation in Neurodivergence
For many neurodivergent individuals, the nervous system is more sensitive to stress and sensory input. For example, people with ADHD might struggle with regulating their responses to stimuli, leading to impulsivity or emotional outbursts. Similarly, people on the autism spectrum may be more reactive to sensory overload, leading to stress and anxiety.
The Role of Stimulation
Some neurodivergent individuals seek out or avoid certain types of sensory input to regulate their nervous system. This is a form of self-regulation, where the body tries to achieve a sense of balance. But when there’s too much or too little stimulation, it can cause stress or overwhelm.
When Your Nervous System Is More Vulnerable
Triggers of Nervous System Dysregulation
Certain life experiences, such as trauma or significant life changes, can make the nervous system more vulnerable. For Veterans with PTSD, trauma triggers can cause the nervous system to go into overdrive, making it harder to stay calm or regulated.
Burnout and Increased Sensitivity
When the nervous system becomes overstretched, burnout sets in. This is common for Veterans who’ve experienced prolonged stress or trauma. The nervous system struggles to recover, leaving you more sensitive to stressors and less able to cope with daily challenges.
Other Vulnerable Times
During periods of grief, illness, or high stress, the nervous system can become more reactive. These are vulnerable times when it’s essential to focus on self-regulation to prevent emotional overwhelm.
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Practical Tips for Managing Nervous System Dysregulation
Take a Breath!
One of the best ways to regulate your nervous system is through deep breathing. Deep breathing activates the parasympathetic nervous system, which helps bring your body into a calm state. Try taking slow, deep breaths, counting to four as you inhale, holding for four, and exhaling for four. This simple practice can help you stay grounded during stressful moments.
Grounding Techniques
Other grounding techniques, such as focusing on your senses or doing a body scan, also help bring your nervous system back into balance. These techniques can be done anywhere, anytime, to reduce feelings of overwhelm.
Sensory Regulation
For people with PTSD, sensory processing disorders, or neurodivergence, sensory tools like weighted blankets, noise-canceling headphones, or fidget toys can be helpful. These tools can regulate sensory input and help calm the nervous system when it’s overstimulated. Creating a calm environment with soothing sounds or dim lighting can also help.
Mindfulness and Meditation
Mindfulness practices, such as meditation, yoga nidra or body awareness, engage the parasympathetic nervous system and promote relaxation. Regular mindfulness practice can help regulate emotions and stress levels, making it an essential tool for maintaining mental health.
Rest and Recovery
Rest is essential for nervous system recovery. Prioritising sleep, taking regular breaks, and engaging in activities that help you relax, like walking in nature or having a warm bath, will help recharge your nervous system and keep you balanced.
You might also like: Breathing Your Way to Calm: Techniques for Lowering Cortisol
Final Thoughts
Understanding the role of the nervous system in mental health is key to managing your emotional well-being. Whether you’re dealing with PTSD, neurodivergence, or just the daily stresses of life, your nervous system is always at work. By focusing on regulating your nervous system through techniques like deep breathing, mindfulness, and sensory regulation, you can create a more balanced state of mind.
If you’re struggling with nervous system dysregulation or need support in managing your mental health, Body & Mind offers Telehealth psychology and counselling services to provide personalised strategies and support. Explore our programs or reach out today to learn more about how we can help.