5 Signs Your Nervous System is Dysregulated (And What to Do About It)

So many women think that feeling anxious, exhausted or "too emotional" is something they should be able to control. But it's often not about willpower, it's a dysregulated nervous system.

When your system is stuck in survival mode, you feel the effects in your body, mind and energy. But, once you learn the signs, you can start to reset it.

Want to know how regulated your nervous system is right now? Take my free quiz.

Sign 1: You are always on edge

This might show up as anxiety or hyper-alertness. It may be that your heart is racing, your mind is spinning or you are constantly waiting for something to go wrong.

This is your sympathetic nervous system stuck on high alert.

Quick Reset: Orienting practice - slowly notice colours, shapes and sounds in your space. It reminds your body that you are safe in your environment.

Sign 2: You crash or shut down easily

You might feel "checked out", numb or feel like you have brain fog. This is a survival response that happens when the stress feels overwhelming and the dorsal vagal system kicks in.

Quick reset: Gentle movement like walking, stretching or shaking moves you back up the autonomic ladder.

Sign 3: Digestive upsets or hormone swings

You might have digestive symptoms such as bloating, IBS, weight fluctuations, or hormonal symptoms such as irregular cycles or heavy periods.

When you are under chronic stress, your body pulls energy away from functions such as digestion and hormonal balance to help it deal with the stress.

Quick reset: box breathing, inhale to a count of 4, hold for 4, exhale for 6. Repeat this several times, this activates the parasympathetic system to help you "rest and digest".

Sign 4: Sleep is a struggle

Struggling to fall asleep, or constant waking at 3am is a sign of cortisol dysregulation indicating an overactive stress response.

Quick reset: Try the physiological sigh (one long inhale followed by another inhale, and then a long sigh) before bed, humming can also be very effective at activating the vagus nerve.

Sign 5: Struggling to set boundaries

You say yes, when you mean no, or you over-function until you can't anymore. This is a sign your nervous system is prioritising safety through pleasing others over self-trust.

Quick reset: Take a deep breath, place your hand on your heart and breathe into that space, say silently to yourself "I am safe to pause".

Are you ready for a reset? Join my free energy reset challenge, with simple daily resets to rebuilt your nervous system, energy balance and mindset each day for a week.

FAQ's

Q: What are the signs of a dysregulated nervous system?

Anxiety, shutdown, digestive issues, sleep problems and difficulty setting boundaries.

Q: What causes nervous system dysregulation?

Chronic stress, trauma, hormone shifts, poor sleep and lack of recovery.

Q: Can I regulate my nervous system myself?

Yes, somatic practices help, but many women find coaching helpful to create lasting change.

Q: How long does it take to regulate the nervous system?

Quick resets can work instantly, but deeper regulation takes consistent practice and support.

Your first step back to calm

Your body is always signalling what it needs, when you notice these signs of dysregulation, you can start to shift gently, through breath, movement, sound and support.

The more you practice, the more your body learns that it can return to safety.

fi you are ready to support your nervous system, book a clarity call to find out how coaching can help.