Stuck in Survival Mode?

If you are suffering from an autoimmune disease, I can almost always guarantee that your body is most likely stuck in survival mode. Ever experienced racing heart, restless nights, never quite feeling at ease, never truly feeling safe or relaxed, never being able to enjoy even just a little bit of peace? If you’re living with an autoimmune condition, you know this feeling all too well. But what if I told you that your nervous system might be the missing piece in this puzzle? Let’s dive into what it really means when you have a dysregulated nervous system and, most importantly, how you can gently nudge it back to calm.

A dysregulated nervous system means that the part of your body responsible for handling stress and relaxation isn't working quite as it should. Normally, our nervous system helps keep everything in balance — like our heart rate, digestion, and breathing. It has two main parts: the sympathetic nervous system, which gets us ready to face danger (often called the "fight or flight" response), and the parasympathetic nervous system, which helps us calm down and recover (known as the "rest and digest" mode).

When these two parts aren't in sync, it can create a kind of tug-of-war in the body. This imbalance can show up as chronic stress, anxiety, exhaustion, trouble sleeping, and many other symptoms. Unfortunately, it's common in people dealing with long-term stress, trauma, or autoimmune conditions.

Symptoms of Nervous System Dysregulation

• Chronic Anxiety: Persistent feelings of unease or worry.

• Insomnia: Difficulty falling or staying asleep.

• Fatigue: Persistent exhaustion despite adequate rest.

• Digestive Issues: Problems such as irritable bowel syndrome (IBS).

• Heart Palpitations: Unexplained or irregular heartbeats.

• Heightened Sensitivity: Increased sensitivity to stressors.

How to Fix a Dysregulated Nervous System

1. Mind-Body Practices: Engaging in practices such as mindfulness, meditation, and yoga can help restore balance to the nervous system. These practices encourage activation of the parasympathetic nervous system, promoting relaxation and reducing stress.

2. Deep Breathing Exercises: Techniques like diaphragmatic breathing or the 4-7-8 method can help activate the PNS, bringing calm and reducing anxiety.

3. Movement: Exercise helps regulate the nervous system by reducing stress hormones and promoting the release of endorphins, which can improve mood and overall well-being.

4. Healthy Sleep Habits: Prioritize good sleep hygiene to support nervous system regulation. This includes maintaining a consistent sleep schedule, creating a restful environment, and avoiding stimulants before bedtime.

5. Balanced Nutrition: Eating a well-balanced diet rich in nutrients supports overall nervous system health. Incorporate foods high in omega-3 fatty acids, antioxidants, and vitamins, which can aid in managing inflammation and stress.

6. Professional Support: Consulting with a mental health professional or a specialist in trauma-informed care can provide tailored strategies and therapeutic interventions to address deep-seated issues contributing to nervous system dysregulation.

7. Social Support: Building strong, supportive relationships and engaging in social activities can provide emotional comfort and a sense of connection, both of which can help regulate the nervous system.

8. Avoiding Overstimulation: Limit exposure to excessive media or stressors that can overstimulate the nervous system. Create boundaries to protect your mental and emotional well-being.

9. Nature: Spending time in natural environments can significantly benefit the nervous system. Activities like walking in a park, hiking, or simply sitting outside can lower stress levels, reduce anxiety, and promote a sense of calm.

Remember, if you're feeling overwhelmed by these symptoms, you're not alone — many people with autoimmune conditions face the same challenges. Understanding this connection is a first and most important step to healing and peace.

See also:

McLaughlin et al., 2014: Child Maltreatment and Autonomic Nervous System Reactivity

Blase et al., 2021: Neurophysiological Approach by Self-Control of Your Stress-Related Autonomic Nervous System with Depression, Stress, and Anxiety Patients

Maccallini & Amoroso, 2023: Neuronal Nitric Oxide Synthase and Post-Translational Modifications in the Development of Central Nervous System Diseases

Peoples & Strang, 2021: Complement Activation in the Central Nervous System

Bai & Bian, 2022: MicroRNA-21 Is a Versatile Regulator and Potential Treatment Target in Central Nervous System Disorders