If you are currently experiencing symptoms like anxiety and restlessness, sleep issues including insomnia, muscle tension or pain, or emotional instability, you are not alone- and you may have an overactive nervous system.
Many individuals experience symptoms associated with an overactive nervous system. The nervous system, composed of the sympathetic and parasympathetic nervous systems (PNS), plays a crucial role in maintaining overall health and well-being. This blog post explores the overactive sympathetic nervous system (SNS), its causes, symptoms, and methods to calm an overactive nervous system, highlighting the importance of maintaining nervous system balance.
At re-origin, we’ve helped thousands of people calm their overactive nervous system to better manage symptoms of chronic stress and illness. Learn more about the re-origin program here.
What is the Overactive Nervous System?
The overactive nervous system primarily involves heightened activity of the sympathetic nervous system. This part of the autonomic nervous system is responsible for the “fight or flight” response, which prepares the body to respond appropriately to stressful situations. When the SNS is overactive, it can signal danger and stress when it is not actually present. This constant activation can lead to various physical and emotional symptoms.
The Role of the Sympathetic Nervous System
The SNS is essential for survival, triggering responses that increase heart rate, elevate blood pressure, and release stress hormones like adrenaline and cortisol.1 While these responses are beneficial in short bursts and at appropriate times, prolonged activation of sympathetic response can lead to adverse mental and physical health effects.
Symptoms of an Overactive Nervous System
An overactive central nervous system may manifest in numerous ways, impacting various aspects of health and daily life. Common signs and symptoms include:
Physical Symptoms
- High blood pressure
- Muscle tension
- Digestive issues such as irritable bowel syndrome
- Sleep issues, including insomnia
- Increased heart rate and palpitations
- Immune system dysfunction
Emotional Symptoms
- Anxiety and restlessness
- Chronic stress
- Emotional instability
- Difficulty concentrating
What Causes an Overactive Nervous System?
An overactive nervous system can be attributed to several factors, including chronic stress, trauma, and lifestyle choices. Chronic stress is one of the primary causes of an overactive sympathetic nervous system, as it leads to continuous activation of the SNS. This persistent activation results in the prolonged release of stress hormones such as cortisol and adrenaline, which can disrupt the balance of the autonomic nervous system and lead to symptoms of overactivity.2
Trauma
Trauma, particularly when experienced early in life, can cause long-lasting changes in the brain and body. These changes can make it difficult for the nervous system to return to a state of calm, leading to an overactive sympathetic nervous system. Trauma affects the body’s stress response, making it more reactive to everyday life stressors and less capable of achieving a balanced state.1
Lifestyle Factors
Lifestyle factors also play a significant role in the stress response, causing an overactive nervous system. Poor dietary choices, inadequate sleep, and a sedentary lifestyle can exacerbate sympathetic nervous system overactivity. Regular physical activity reduces stress levels and enhances PNS activity, which helps counterbalance the effects of chronic stress. Conversely, a lack of physical activity can lead to increased SNS activity and higher levels of stress hormones.3
Lack of Mindfulness
Additionally, insufficient engagement in mindfulness practices can contribute to an overactive nervous system. These practices have been shown to reduce SNS activity and increase PNS activity, helping to lower stress hormones and promote relaxation. With regular practice, individuals may be able to maintain nervous system balance.4
Lack of Social Support
Lastly, a lack of social support and physical touch can contribute to nervous system dysregulation. Physical touch, such as hugging or massage, activates the PNS and reduces stress levels. In response to the absence of supportive social interactions, individuals may experience heightened sympathetic nervous system activity and greater difficulty calming their nervous system.5
Why Can’t I Regulate My Nervous System?
The inability to regulate the nervous system is often multifaceted, involving a combination of chronic stress, trauma, and lifestyle factors. Addressing these issues through lifestyle changes, brain retraining and mindfulness practices, and seeking social support can help improve nervous system regulation, health benefits and overall well-being.
The Parasympathetic Nervous System: The Calming Counterpart
In contrast to the sympathetic system, the parasympathetic nervous system helps the body relax and recover after too many stressors, promoting “rest and digest” activities. Proper balance between the SNS and PNS is crucial for maintaining homeostasis and overall well-being.6
How Do You Calm an Overactive Nervous System?
Brain Retraining
Taking an active approach to calming your nervous system can take the form of self-directed brain retraining. This practice uses the power of neuroplasticity, the brain’s ability to rewire itself over time, to build new neural pathways linked to calm and ease while simultaneously weakening neural pathways linked to stress. The re-origin program is designed specifically with nervous system regulation in mind.
Deep Breathing Techniques
Deep breathing and diaphragmatic breathing are effective methods to activate the PNS and calm the body. These techniques help lower stress levels, reduce muscle tension, and promote a state of relaxation.7 Deep breathing also stimulates the vagus nerve, which plays a critical role in activating the parasympathetic response, further aiding in the reduction of stress and promotion of calm.
The Vagus Nerve
The vagus nerve is a key component of the parasympathetic nervous system. It helps regulate various bodily functions, including heart rate, digestion, and immune response. Stimulating the vagus nerve through practices such as cold water exposure, humming and singing, or sternal tapping can enhance the body’s ability to return to a state of calm after experiencing stress, contributing to better nervous system regulation and overall health.6
Physical Activity
Regular physical activity is another way to reduce the activity of the sympathetic nervous system and enhance the PNS. Exercise helps the body release tension and stress hormones, improving overall mental health, and emotional stability.3
Mindfulness
Mindfulness can significantly reduce SNS activity, lower stress hormones, and promote a sense of calm and well-being.4
Direct Contact and Self-Care
Engaging in physical touch, such as hugs or massages, can stimulate the PNS, while practicing self-love and self-care activities can help maintain emotional balance and reduce stress levels.5
What are the Signs of a Regulated Nervous System?
A well-regulated nervous system maintains a balance between the SNS and PNS. Symptoms of a regulated nervous system include:
- Stable blood pressure
- Normal heart rate
- Good digestion
- Balanced emotional state
- Restful sleep
- Low levels of anxiety and stress
Achieve Harmony and Wellness Through Nervous System Balance
Maintaining nervous system balance is essential for overall health and well-being. Understanding the roles of the sympathetic and parasympathetic nervous systems can help individuals identify and manage symptoms of overactivity. Implementing techniques such as deep breathing, mindfulness, and regular physical activity can significantly improve nervous system regulation, promoting a healthier and more balanced life.
In the re-origin program, we teach you to take your power back and combat symptoms of chronic stress by regulating your overactive nervous system. Learn more about the re-origin program here.
