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If you’re a high achiever juggling a demanding career, family responsibilities, and everything in between, you might view stress as just part of your daily routine. You power through long days, late nights, and endless to-do lists, treating stress as a sign of productivity and drive. However, beneath the surface, your nervous system could be signaling distress. What if the constant pressure is not only making you tired but actually disrupting your nervous system?
Understanding what’s happening inside your body can be transformative. Here’s how to identify the signs that your nervous system might be out of balance and what you can do about it.
What Is Nervous System Regulation — And Why Should You Care?
Your nervous system functions as your body’s control center. It’s always working behind the scenes, managing how you react to everything around you–whether you’re meeting deadlines, hugging a friend, or dodging a near-accident traffic.
A key component of this is our autonomic nervous system (ANS), which runs your heartbeat, breathing, digestion, and stress response without you having to think about it.
There are two main branches to the ANS:
- Sympathetic Nervous System (SNS): This is your body’s “go-go-go” mode. When you sense danger, stress, or high demand, it kicks in to help you fight, flee, or freeze.
- Parasympathetic Nervous System (PNS): This is your “slow down and calm down” mode. It helps you rest, digest, and recover.
When these two sides are balanced, you can handle stress and then relax afterward. But if your nervous system is stuck on high gear or checked out, that’s called dysregulation, which can lead to various issues such as headaches, fatigue, and anxiety.
Stress, Anxiety, and Nervous System Dysregulation—What’s the Difference?
These terms often get mixed up, so let’s clear it up:
- Stress is your body’s natural response to demands. A little stress now and then is normal, but too much wears you down.
- Anxiety is more about your mind’s reaction, like worry, fear, or nervousness, that can stick around longer and feel overwhelming.
- Nervous System Dysregulation means your body’s autopilot is stuck. It’s either stuck on high alert or shutting down, making it hard to bounce back from stress or anxiety.
How to Know If Your Nervous System Is Out of Whack
High achievers often push through discomfort and may overlook critical warning signs:
Physical Clues
- Feeling drained but wired at the same time
- Tight muscles, headaches, or jaw clenching
- Stomach issues like bloating, nausea, or IBS
- Heart racing for no apparent reason
- Trouble falling asleep or waking up exhausted
Emotional & Mental Clues
- Feeling overwhelmed or emotionally checked out
- Racing thoughts or trouble concentrating
- Getting irritated or snapping easily
- Constant “what if” thinking or loops of worry
- Feeling disconnected from yourself or others
Behavior Patterns
- Saying “yes” to everything, even when it’s too much
- Relying on caffeine, sugar, or other quick fixes to get through the day
- Skipping breaks or self-care because you feel guilty
- Avoiding asking for help
- Clinging to routines that feel safe but leave you restless
These responses can show up for many reasons, including chronic stress, trauma, caregiving burnout, and even cultural or family messages that tell you to “push through” no matter what.
What It Feels Like When Your Nervous System Is in Check
Imagine feeling calm even when things get hectic. You’re able to bounce back from setbacks, connect easily with people, sleep well, and have energy for work and family. That’s what nervous system regulation looks like. It’s not about being perfect, it’s about being flexible and present.
What Can You Do Right Now?
- Check in with your body. Notice tension or tightness, and pay attention to your breathing.
- Take breaks. Even short rests help your system reset.
- Connect with people. Talking and laughing with others helps calm your nervous system.
- Get help if you need it. Therapies that focus on the body and mindfulness can retrain your nervous system for the better.
Quick Exercise To Help You Reset
1. Ground Yourself
Sit down, take a few deep breaths, and feel your feet on the floor. Slowly notice where your body feels tight or relaxed. Take a few breaths and try to soften the tense spots.
2. Breathe Deep
Inhale through your nose for 4 seconds, hold for 1-2 seconds, then exhale through your mouth for 6 seconds. Repeat until you feel calmer.
3. The 5-4-3-2-1 Trick
Look around and name:
- 5 things you see
- 4 things you feel (like your chair or your feet)
- 3 things you hear
- 2 things you smell or taste
- 1 deep breath
4. Move Your Body
Stand up, stretch, roll your neck, or take a quick walk. Even small movements break stress cycles.
5. Reach Out
Text a friend, chat with a coworker, or just smile at someone. Social connection is medicine for your nervous system.
Daily Habits That Support Your Nervous System
- Learn to say no without guilt
- Create routines to help you switch from work mode to rest mode
- Cut back on caffeine and sugar, especially later in the day
- Stick to regular sleep schedules and bedtime rituals
- Do activities that keep you present, like yoga, journaling, or hobbies
- Don’t hesitate to get professional support if you’re struggling
If you recognize yourself in these signs, know this: your body isn’t failing you, it’s trying to protect you. Nervous system dysregulation is often a response to chronic stress, trauma, or long-term overwhelm. You don’t need to push harder—you need tools, support, and space to recover.
At Inclusion Online Therapy, our therapists specialize in helping high-functioning adults understand and heal nervous system dysregulation. We use approaches like somatic therapy, mindfulness-based practices, Acceptance and Commitment Therapy (ACT), and trauma-informed care to help you reconnect with your body, build emotional resilience, and find calm without giving up your drive or ambition.
Whether you’re dealing with burnout, relationship stress, anxiety, or just feel stuck in survival mode, therapy can help you shift out of autopilot and back into a life that feels more grounded and whole.
Start small. Try one calming practice today—and know you don’t have to do it alone. We’re here to support you every step of the way.
Recommended Resources for Nervous System Healing
📚 Books
The Stress Reset by Dr. Jennifer Heisz
A simple, science-backed guide to calming your stress response and building resilience in just 30 days.
Burnout by Emily & Amelia Nagoski
Perfect for high-achievers. Learn how stress builds up in the body—and how to release it through movement, rest, and connection.
Anchored by Deb Dana
A gentle, easy-to-understand book on how your nervous system works and how to feel more grounded using Polyvagal Theory.
