Nervous system regulation has become such a hot topic in recent years, and it’s one of our favorite topics here in the office! We often discuss the goals of nervous system regulation and how to achieve them, but today, I want to focus on recognizing when our bodies are in fight-or-flight mode.
It’s not very common for us to take a moment and check in with our bodies. Because of this, we usually don’t catch that our nervous systems are under extreme stress until we are one minor inconvenience away from going full 2007 Britney.
Maybe (hopefully) you don’t go that far, but our breaking point can manifest in various ways, such as mental breakdowns, back flare-ups, extreme exhaustion, stomach issues, and more. Recognizing these signs early can help us address underlying issues and maintain a balanced, healthy life for ourselves and our families.
Here are the top five subtle ways your body may be expressing a fight-or-flight reaction and nervous system dysfunction:
1. Persistent Muscle Tension
Muscle tension, particularly in your neck, shoulders, and back, can be a clear indicator of stress. When our bodies are in fight-or-flight mode, our muscles tighten up in preparation for potential danger. If you notice persistent muscle tension, it may be time to assess your stress levels.
2. Digestive Issues
Our digestive system is highly sensitive to stress. If you’re experiencing unexplained stomach issues such as bloating, constipation, diarrhea, or stomach aches, it could be a sign that your nervous system is overwhelmed. Some of you know I struggle with gallbladder issues; I find that when I am overly stressed, I will have more gallbladder attacks even with eating foods that don’t typically cause a reaction.
3. Sleep Changes
Difficulty falling asleep, staying asleep, or waking up feeling unrested can all be signs that your body is stuck in fight-or-flight mode. Stress can significantly impact the quality of your sleep, leaving you feeling exhausted even after a full night’s rest. You may also notice that you are sleeping more when stressed, trying to get that rested feeling but never able to reach it.
4. Frequent Illness
Stress weakens the immune system, making you more susceptible to colds, infections, and other illnesses. If you find yourself getting sick more often than usual, it might be a signal that your nervous system is under too much stress.
5. Emotional Instability
Feeling unusually irritable, anxious, or depressed can also indicate that your nervous system is under duress. Emotional regulation is closely linked to nervous system function, and chronic stress can lead to significant emotional imbalances.
Not-so-common ways your body is sending an SOS can include:
Unexplained Rashes
Memory Challenges
Hormone Imbalances (lowered testosterone for men, menstrual dysregulation for women)
Unexplained Weight Loss or Weight Gain
Urinary Incontinence (Moms this may be why you are leaking more than usual!)
Try these tips to restore balance in your nervous system:
Get Adjusted! This manually goes in and removes interferences where stress and tension has set into your nervous system. If you are experiencing more stress than usual, get a boost adjustment to help process the added input.
Proper Nutrition. When our system is already teetering on the edge of malfunction, it’s not a good idea to add more stressors. Think of it as your computer is frozen and you go to open another window and launch another app. Demanding more of your computer is going to make it even slower and that is how our bodies react to bad nutrition.
Regular Exercise. Did you know there is a name for positive stress? It’s eustress, and we need it! My mind is always racing, and I once got locked out of my gym at 11 pm because I left my keys (with the gym entry key-fob) in the cubbies. Although my body was working out, I didn't get the mental benefits. I found that a sport like Jiu-Jitsu works best for me because it requires me to be in the moment. If armbars and weights aren't your thing, a walk with some good uphills can do the trick!
Stress Management. Methods such as journaling, meditation, or therapy work great at helping you manage your stress. Another great hack is taking an honest evaluation of the things or people in your life that are causing stress and, if possible, cutting them out of your life.
Recognizing these subtle signs of stress in our bodies is crucial for maintaining overall health and well-being. By paying attention to these signals and taking proactive steps to manage stress, we can support our nervous systems and lead healthier, more balanced lives. Remember, it’s essential to check in with your body regularly and give it the care it needs to thrive.
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