The Spectrum of Dysregulation
When I sat down to do some research for this post, I honestly only had one kind of nervous system dysregulation in mind. I was picturing the over-functioning, hypervigilant kind of dysregulation. That could be because that is the type I struggle with when my nervous system gets wonky.
As it happens, a system can respond to dysregulation in more than one way. The other kind of nervous system dysregulation looks more like underfunctioning or even a disassociated state.
I’m glad I decided on this subject matter for this post. Seeing this information presented like this is helping it sink into my consciousness in a new way.
Ready to dive in? Let’s define a few things.
Nervous system dysregulation
Nervous system dysregulation describes a state where the autonomic nervous system (the body's control center for involuntary functions) struggles to maintain equilibrium. This imbalance disrupts the delicate relationship between the sympathetic nervous system (fight-or-flight) and the parasympathetic nervous system (rest-and-digest).
A healthy nervous system can shift seamlessly between these two states.
Dysregulation happens when the system becomes locked in either a hyperaroused or hypoaroused state.
Hyperarousal
Hyperarousal is when your body stays in a constant state of alert, even when there is no actual threat. Nervous system dysregulation in a state of hyperarousal means the "fight-or-flight" response is excessively active or even stuck. Here are some examples of how it might look.
Chronic Hypervigilance
Generally, this presents as an overwhelming sense of being "on edge" all the time. You might constantly scan your environment for potential threats, even when there's no real danger.
Or you might be easily startled by sudden noises or movements and have difficulty relaxing.
Persistent Anxiety
When persistent anxiety is present, even minor stressors can cause disproportionate anxiety responses. The nervous system continuously reacts as if it is facing a life-threatening situation - even in everyday, non-threatening events.
Sleep Disturbances and Irritability
The heightened state of arousal makes it difficult to fall asleep or stay asleep, leading to chronic insomnia. The lack of restful sleep, combined with the constant state of alert, can result in increased irritability, frustration, and difficulty controlling your emotions.You might find yourself more prone to angry outbursts and strained relationships and not really understand why.
These examples illustrate how hyperarousal can significantly impact daily life, affecting your physical as well as your emotional well-being.
Hypoarousal
On the other end of the dysregulation spectrum is hypoarousal.
In this state, your body's natural response to stress is diminished, and you will often have a persistent feeling of apathy. Hypoarousal leads to emotional numbness, fatigue, dissociation, and a sense of being overwhelmed or shut down.
Nervous system dysregulation in a state of hypoarousal means the "rest-and-digest" response is overactive, leading to a state of shutdown. Here are some of the ways this type manifests.
Emotional Numbing and Detachment
You might experience a pervasive sense of emotional flatness or emptiness. You could feel disconnected from the feelings and the emotions of others, leading to a struggle to engage in meaningful relationships. Additionally, you might have a sense of being "checked out" or emotionally unavailable.
Chronic Fatigue and Lethargy
Even simple tasks can feel overwhelming when stuck in this state, leading to persistent fatigue and a lack of motivation.. You may struggle to get out of bed or engage in daily activities. This isn't just tiredness, but a deep feeling of being physically and mentally drained.
Dissociation and Feeling "Spaced Out"
Dissociation may give you a sense of detachment from your body or surroundings, feeling as if you are observing yourself from a distance. You might have difficulty remembering recent events or experience periods of "lost time." This can manifest as a feeling of unreality or a sense of being disconnected from the present moment.
The Why and The Symptoms
Whether you experience hyperarousal or hypoarousal, the roots of nervous system dysregulation often lie in chronic stress, trauma, and/or adverse childhood experiences.
These experiences can rewire your brain's stress response, making it either overly sensitive or unresponsive.
Lifestyle factors including poor sleep, inadequate nutrition, and lack of physical activity can cause dystregulation. Hormonal imbalances and traumatic brain injuries are sometimes involved too.
Nervous system dysregulation manifests through a wide array of symptoms, impacting physical, emotional, and cognitive well-being.
Cognitively, symptoms include difficulty concentrating, impaired memory, and challenges with decision-making. Racing thoughts, mental fog, and a sense of being overwhelmed by stimuli are also prevalent.
Physical symptoms often include chronic headaches, digestive disturbances like irritable bowel syndrome (IBS), muscle tension, and sleep disorders such as insomnia or hypersomnia. Changes in heart rate and blood pressure, as well as chronic fatigue, are also common.
Emotionally, individuals may experience anxiety, depression, irritability, and mood swings.
The specific symptoms and their intensity vary depending on the individual and the degree of dysregulation.
What to Do About It
Addressing nervous system dysregulation typically requires a holistic approach. Techniques like deep breathing exercises, mindfulness meditation, and grounding techniques can help regulate the nervous system. Body-based therapies such as yoga, tai chi, and craniosacral therapy can also be beneficial. Psychotherapy, particularly trauma-informed therapies like EMDR, can provide valuable support in processing past experiences and developing coping mechanisms.
Establishing healthy lifestyle habits, including regular exercise, balanced nutrition, and sufficient sleep, is crucial for long-term nervous system regulation.
