How To Heal A Dysregulated Nervous System.

Aug 8

Working on the health of the nervous system will often become a part of most people’s health journeys, ranging from healing mental health issues such as anxiety and depression, gut issues, and hormonal issues all the way through to healing complex multisystemic chronic health conditions.

In this post, I’ll walk you through what nervous system dysregulation really is and how to recognise if this is an issue through a list of common signs and symptoms.

I have also outlined some key steps that I take clients through, and that you can reflect on as to what stage you are working through, what may come next and give you some context as to where you are in your process of improving nervous system function and overall health.

About Your Nervous System

Your nervous system (NS) is a complex network that helps your body respond to stress, regulate digestion, process emotions, and maintain homeostasis.

The autonomic nervous system (ANS) is a branch of the peripheral nervous system that regulates involuntary bodily functions — the processes that happen without conscious thought. This includes your heart rate, digestion, respiratory rate, blood pressure, body temperature, and even immune responses.

The ANS is divided into three main branches, each with different roles:

1. Sympathetic Nervous System (SNS) – Fight, Flight, or Freeze

This branch is activated when your body perceives a threat. It prepares you for survival by:

Increasing heart rate and blood pressure
Dilating pupils
Redirecting blood flow away from digestion and toward muscles
Releasing adrenaline and cortisol

This system is helpful in short bursts — but when it's activated chronically, it can lead to anxiety, insomnia, digestive issues, and burnout.

2. Parasympathetic Nervous System (PNS) – Rest, Digest, and Repair

The parasympathetic system is your body’s healing mode. It:

Slows the heart rate
Stimulates digestion
Promotes nutrient absorption
Supports immune regulation
Enhances tissue repair and detoxification

The vagus nerve is the key player in parasympathetic activity. Poor vagal tone (underactive vagus nerve) is often seen in people with nervous system dysregulation, leading to low resilience and difficulty calming down after stress.

3. Enteric Nervous System (ENS) – The Gut’s Own Nervous System

Sometimes called the "second brain," the enteric nervous system controls digestion independently of the brain or spinal cord. It’s closely connected with both the sympathetic and parasympathetic systems — and has a huge impact on mood, immune function, and even cognition.

What is nervous system dysregulation?

When the nervous system becomes dysregulated, it struggles to respond appropriately to stressors — both internal and external.

A healthy, regulated ANS can shift smoothly between states of stress and rest depending on your needs. You can go into alert mode when necessary, and then return to calm and safety once the threat passes.

But when the ANS becomes dysregulated, it gets "stuck" — either in constant sympathetic overdrive (anxiety, panic, tension) or in parasympathetic dorsal vagal shutdown (numbness, fatigue, disconnection, freeze response).

Understanding this can help explain why nervous system symptoms can vary so much — some people feel “wired and tired,” others feel flat and dissociated, and many swing between both.

Common Signs of Nervous System Dysregulation

Nervous system dysregulation can affect almost every part of the body. Here are some common signs:

Sleep disturbances (e.g. insomnia, unrestful sleep)
Brain fog, memory issues, and difficulty concentrating
Hypervigilance, anxiety, or chronic overwhelm
Mood swings, emotional reactivity, depression
Heart palpitations, racing heart, or low HRV
Shallow, rapid breathing
Digestive issues (IBS, bloating, constipation or diarrhoea)
Low appetite or disordered eating patterns
Chronic pain, muscle tension, tremors or twitches

You may also notice wider systemic impacts, especially on:

Hormones (e.g. thyroid and reproductive health)
Gut health
Musculoskeletal tension
Immune dysregulation

The Phases of Nervous System Healing

Healing the nervous system is a layered process that involves restoring safety, regulation, and nourishment — physically, mentally, and emotionally.

Let’s explore the main stages:

1. Reduce Stress Input + Calm the Stress Response

You may not be able to eliminate all your stressors — but you can create more moments of safety and calm.

Start by focusing on small things you can control. These may include:

Prioritising sleep and improving your sleep routine
Morning sunlight exposure + reducing blue light at night
Working with a herbalist for nervous system support
Balancing blood sugar and eating nutrient-rich meals

Another powerful shift is changing how your body perceives stress. Past trauma, learned responses, and emotional memories can all skew how our minds and bodies respond to modern stressors.

Tools like somatic therapy, breathwork, or mindfulness practices can help rewire these patterns.

2. Rebalance Neurotransmitters

Chronic stress can deplete important neurotransmitters like serotonin, dopamine, and GABA, which are crucial for mood regulation, motivation, focus, and calm.

To support neurotransmitter balance:

Eat a whole foods diet rich in protein, B-vitamins, and healthy fats
Work on gut health (since many neurotransmitters are made in the gut!)
Spend time in the sun and get regular movement to boost dopamine and endorphins
Use herbs and nutrients that support mood and nervous system function

3. Support the Gut-Brain Axis

The gut and brain are in constant communication. If your gut is inflamed or imbalanced (from antibiotics, infections, processed foods, etc.), this can fuel nervous system dysregulation.

Support the gut-brain axis with:

Anti-inflammatory, colourful, fibre-rich foods
Prebiotics and probiotics (when appropriate)
Gut-specific herbs and nutrients
Mindful, slow eating habits to engage the parasympathetic nervous system

4. Address Systemic Inflammation + Oxidative Stress

Chronic inflammation sends ongoing signals of danger to the nervous system. And the stress response, in turn, feeds more inflammation — creating a vicious cycle.

You can interrupt this loop by:

Reducing inflammatory inputs (e.g. ultra-processed foods, alcohol, overtraining)
Supporting antioxidant pathways with nutrients like vitamin C, zinc, selenium, and herbs like turmeric and green tea
Using nervine and adaptogenic herbs that calm the NS and reduce oxidative stress

5. Nourish, Rebuild + Rewire

This is the long game — and where consistency matters most.

To rebuild and nourish your nervous system:

Feed it with nutrient-dense, calming foods
Create predictable rhythms (sleep, meals, movement)
Surround yourself with safe relationships and emotional support
Practice self-compassion and gentleness, especially on hard days

Everyone’s nervous system is different. The key is finding what works for you — and giving yourself time, grace, and space to heal.

Hi, I’m Meg, a naturopathic herbalist helping people reconnect with their health through the power of plant medicine. I offer personalised herbal consultations Australia-wide, combining traditional wisdom with modern naturopathic principles to create tailored herbal support for your unique needs.

The information provided on this website is for general informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Please see my full disclaimer here.