NERVOUS SYSTEM OVERLOAD? TECHNIQUES TO REBALANCE AND REGULATE

by Mandeep Fontaine, MSW, RSW

Our bodies were designed to survive in a world that is very different to the one we are living today. Our ancestors didn’t check emails, scroll social media, obsess over likes or partake in hustle culture. The real threats were immediate and physical - like being chased by a wild animal. Today, our nervous system responds to modern stressors with the same intensity, even though the nature of the threats has changed. Chronic stress and illness are on the rise, and they’re taking a serious toll on our nervous systems.

What Is the Nervous System (and Why It Gets Dysregulated)

The autonomic nervous system is made up of two branches: the sympathetic (fight or flight) and the parasympathetic (rest and digest). Dysregulation occurs when there’s an imbalance between the two, compromising your ability to manage everyday stress and maintain a sense of calm. This can cause you to overreact or underreact to situations and people around you.

Signs and Symptoms of a Dysregulated Nervous System

A dysregulated nervous system can show up in emotional, physical, and behavioral ways:

Emotional

• Anxiety

• Irritability

• Numbness

• Apathy

Physical

• Trouble falling or staying asleep

• Fatigue

• Chronic illness

• Digestive issues

Behavioral

• Constant scrolling

• People-pleasing

• Avoidance

• Burnout

• Inability to relax

Why Modern Stressors Are So Hard on the Nervous System

True rest and relaxation have taken a backseat to constant stimulation and hustle, especially if you're running your own business. We’re bombarded by social media and digital distractions that keep our nervous systems on high alert. Our bodies interpret emotional and social threats as if they were physical dangers. For those living with chronic illness, a dysregulated nervous system can worsen symptoms and slow healing. So, how can you help your body feel safe and exit survival mode?

Supporting and Regulating Your Nervous System

Somatic exercises are body-based practices that help release stress, trauma, and tension from the nervous system. They bring awareness to physical sensations, support nervous system regulation, and help restore a sense of safety in the body.

Grounding Techniques

Try the 5-4-3-2-1 technique to bring yourself into the present moment using your five senses.

• Name five things you can see.

• Notice four things you can physically feel.

• Identify three distinct sounds.

• Observe two different smells.

• Focus on one taste in your mouth.

Somatic Shaking

After stress, animals instinctively shake to release energy—humans can do the same. Shake your body vigorously for 30–60 seconds or bounce on a rebounder.

Tension and Release Exercises

Push against a solid surface like a wall to ground yourself. Stand with feet hip-width apart, palms flat on the wall. Inhale, then exhale as you push into the wall as if trying to move it. Hold for 5–10 seconds, then release. Repeat 2–3 times.

Stimulating the Vagus Nerve

• Humming or Singing: The vibration from your voice activates the vagus nerve. Try humming, singing, or repeating a soft “om” or “ahhh.”

• Cold Water on the Face: Splash your face with cold water or submerge it briefly to activate the calming response.

• Gargling: Gargle water from the back of your throat for 30 seconds, twice a day. Aim for a deep, resonant sound.

Final Thoughts

Research shows that somatic exercises help re-establish nervous system flexibility. The goal is to restore balance to your nervous system so you feel more calm, grounded, and resilient. A dysregulated nervous system isn’t a life sentence—it’s a sign that your body is doing its best to cope with an overwhelming world. The good news is that small, consistent somatic practices can create profound shifts. Choose to slow down and integrate these exercises into your daily routine, so you can help your body feel safe again, restore balance, and move from surviving to truly thriving.

Mandeep Fontaine is a Registered Social Worker, based in Surrey, BC with over 15 years experience in healthcare. She also moonlights as a freelance writer for the health and wellness industries.