I Thought I Had It Down: How I Discovered The Power of Nervous System Mangement (Part 1)
I thought I had it all figured out. I was meditating daily, practicing mindfulness, and reading spiritual teachers like Eckhart Tolle and Deepak Chopra. I believed in the mind-body connection and had adopted a spiritual perspective of love and oneness — a far cry from the religion I was raised with. And I was a Nurse. How could I possibly have been heading for a nervous system breakdown?
The Hidden Impact of Chronic Stress on the Nervous System
Chronic stress is one of the most common causes of a dysregulated nervous system. When your body is constantly exposed to stress, your nervous system remains in a state of high alert. Over time, this overactive stress response can result in hypervigilance, anxiety, and even the freeze response.
“Chronic stress keeps the nervous system in a state of high alert, which can lead to physical and emotional overwhelm.”
— Dr. Linnea Passaler, Heal Your Nervous System
When I began to struggle, it seemed to come on suddenly, but now I can see that the anxiety and freeze response had been building up over time. Everything I had been doing to maintain balance — meditation, mindfulness, and self-care — was only keeping my head above water. Eventually, my nervous system couldn’t handle the next wave of stress.
I had dismissed my anxiety and freeze as mere stress, as many of us do. Our culture has normalized stress to the point where it’s become the new “normal.” But stress is actually a sign of a dysregulated nervous system, meaning it’s out of balance and in a state of alarm. In simple terms, we do not feel safe.
Why a Dysregulated Nervous System Feels Unsafe
This is a critical shift in awareness. Recognizing the alarm state of the nervous system brings attention to what's really happening in our minds and bodies, rather than continuing to ignore it.
This is why somatic therapies — body-based practices — are gaining recognition in the treatment of anxiety, depression, and even physical illness. When it comes to these conditions, it’s essential to address "the part of us that doesn’t feel safe" first. Before we can make changes or move forward, our nervous system must be calmed and regulated. There needs to be a sense of saftey. This is the meaning of trauma-informed.
What I Missed in My Healing Journey
There were two key things I overlooked:
Changing mindsets and beliefs can be threatening to the nervous system, even if those changes are positive.
Old feelings and unresolved trauma have to be addressed and healed, and this process can trigger the nervous system into an alarmed state.
Despite my best efforts with mindfulness, meditation, and other self-care practices, I hadn’t specifically addressed the nervous system alarm. As a result, I hadn’t tackled the root issue: the part of me that felt unsafe and the deeper emotions and outdated beliefs that were driving that sense of unsafety.
"Fight, flight, and freeze responses affect everything from heart rate and digestion to thoughts and feelings. Fight mode can feel like frustration, flight like panic, and freeze like hopelessness.”
— Adapted from Polyvagal Theory by Ruby Jo Walker
Physical Symptoms of a Dysregulated Nervous System
Physical symptoms of nervous system dysregulation can include dizziness, difficulty focusing, muscle tension, shortness of breath, chest tightness, and trembling.
“Fight, flight, or freeze responses manifest in physical symptoms like sweating, nausea, and even heart palpitations.”
— AboutKidsHealth, Sick Kids Hospital
The nervous system connects the mind and body, influencing both mental health and physical well-being. An unbalanced nervous system can lead to mental health challenges, such as anxiety or depression, and physical symptoms like chronic pain, digestive issues, and fatigue.
Taking Care of Your Nervous System
While we still need to address mental and physical symptoms through medical care, therapy, and medication, it’s important to acknowledge the impact of the fight, flight, or freeze responses on our overall health. These protective mechanisms are cues that the nervous system is in alarm mode, signaling that part of us does not feel safe.
There are many techniques to calm and regulate the nervous system, including breathing exercises, yoga, mindfulness, and my personal favorite: Emotional Freedom Techniques (EFT). But everyday activities like walking, dancing, hugging a loved one, having a cup of tea, or even petting a pet can also help.
The Importance of Awareness
Recognizing the mental, emotional, and physical cues that the nervous system is in alarm is an empowering first step. Simply becoming aware of what is happening in your body allows you to pause, which interrupts the alarm process.
For example, while self-care practices like bubble baths or massages are beneficial, they can only help so much if you’re living in a constant state of stress. If you’re not aware of how stress is affecting you on a deeper level, these activities may only offer temporary relief.
“True human enlightenment will only occur when everyone learns how to regulate their own nervous system.”
— Peter Levine, PhD
Conclusion: The Power of Awareness
By bringing awareness to the body’s alarm signals and acknowledging that a part of us does not feel safe, we take the first step towards nervous system regulation. This process involves allowing the body and mind to know that it is safe in the present moment.
Stay tuned for Part 2, where I will explore specific techniques to calm and balance your nervous system, helping you create lasting change.
Written by Michele Venema BScN, RN, Psychotherapist, cEFT2 AEFTP
Nurse Psychotherapist/EFT Practitioner
From Shadows to SoulLight Counselling