Your nervous system is constantly responding to the world around you—sometimes in ways you don’t even realize. If you often feel anxious, overwhelmed, or emotionally shut down, it may be a sign of nervous system dysregulation. The good news? You can begin to shift toward regulation with intentional practices that help your body feel safe, grounded, and present.
Signs of a Dysregulated Nervous System
🔹 Chronic anxiety, panic, or racing thoughts
🔹 Trouble relaxing, feeling restless or on edge
🔹 Emotional numbness, dissociation, or feeling "checked out"
🔹 Difficulty focusing or making decisions
🔹 Digestive issues, tension, or unexplained body aches
Signs of a Regulated Nervous System
✔️ Feeling present and connected in relationships
✔️ Ability to respond rather than react to stress
✔️ A sense of emotional flexibility and resilience
✔️ Healthy sleep, digestion, and overall well-being
✔️ Feeling calm and safe in your body
Steps to Shift Into a Regulated State
1️⃣ Breathe with Awareness – Slow, deep breathing activates the parasympathetic nervous system (your "rest and digest" state). Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
2️⃣ Connect with Your Body – Movement helps release stored tension. Gentle yoga, stretching, or even shaking out your hands can reset your nervous system.
3️⃣ Engage Your Senses – Ground yourself by noticing what you see, hear, touch, smell, and taste. Try the 5-4-3-2-1 method (name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste).
4️⃣ Rewire with Safe Connection – Your nervous system regulates through relationships. Talking with a trusted friend, hugging a loved one, or even placing a hand on your heart can create a sense of safety.
Your nervous system learns regulation through relationships. If you grew up in an unpredictable or stressful environment, your system may have adapted by staying hypervigilant or shutting down. But healing happens in safe, co-regulating connections.
✔️ Spend time with people who feel grounding and supportive.
✔️ If you're struggling, let someone know—they don't need to "fix" you, just be present.
✔️ Practice small moments of connection: eye contact, a reassuring touch, or a shared laugh can work wonders.
✔️ If relationships feel overwhelming, therapy can help rewire old patterns so you can experience deeper trust and connection.
5️⃣ Therapeutic Support & KAP – Therapy helps retrain your nervous system’s patterns. Ketamine-assisted psychotherapy (KAP) can be a powerful tool for breaking free from chronic dysregulation, creating new neural pathways, and fostering deep emotional healing.
Ready to Support Your Nervous System?
If anxiety, stress, or past experiences are keeping your nervous system stuck in survival mode, you don’t have to navigate it alone. Let’s explore how therapy or KAP can help you find lasting regulation, resilience, and relief.