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/ˈnɝː.vəs ˈsɪs.təm ˌdɪs.reɡ.jəˈleɪ.ʃən/

You probably know that your nervous system is the complex network of the brain, spine, and nerves that control your thoughts, emotions, and bodily functions like breathing, sleep, and movement. And you probably know that it triggers the fight or flight response (and lesser known responses like fawn And freeze too). But did you know that this extremely well-tuned machine can easily go wrong and wreak havoc on your body? This is what we call a dysregulated nervous system.

Here’s how it happens: A well-regulated nervous system is adaptable, says Nicole Cain, psychologist and author of Anti-panic. She likens it to wearing a heavy coat to survive the cold of winter, but shedding that layer next summer. “If that coat stays on, it’s suffocating. What was protecting us is potentially going to cause problems,” she says.

Your nervous system should still protect you when it feels threatened (elevated heart rate during a breakup, faster reflexes in traffic), but it should be able to relax and return to a calm state once the threat has occurred. passed. If you frequently experience traumatic reactions such as fight, flight, or freeze and then remain in an acute state, you may be suffering from nervous system dysregulation.

To find a state of calm, you can try vagus nerve exercises as buzzing And breathing. But Cain has a four-step plan for reprogramming the mind and body. First step: Spend three minutes a day practicing being present in your body. “We all operate on autopilot. Go outside, feel three things you can touch, move three parts of your body, take a hot shower, or use an ice pack on your face. Second step: Challenge your brain. Puzzles, creative writing, learning a language: all of these activate the logical part of your brain. Third step: Connect your brain and body. As you brush your teeth, bring awareness to your body (start at your toes and work your way up) noticing the sensations in each part. Step four: Go further. A popular suggestion is cold plunges: freezing water will force your body into a stress response, but sitting for 45 seconds and breathing deeply will teach your brain and body that it can save itself. If that’s too hardcore for you, Cain recommends holding a difficult yoga pose longer than you think or experiencing a scary height. The process will take three to four months, but you will come out stronger in the end.

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