Understanding the Relationship Between Mental Health and Nervous System Regulation: Tools and Insights
Anyone who has struggled with their mental health can acknowledge that it is often not simply a mental struggle, but also a physiological one. For example, when struggling with anxiety people report increased heart rate, rapid breathing, excessive sweating, trembling, gastrointestinal issues, sleep issues, muscle tension, and more. People who struggle with depression similarly report experiencing things like sleeping too much or not enough, eating more or less than usual, unexplained aches and pains, constipation, lack of energy, a low sex drive, and more.
I often tell people I wish I had more of a science brain, meaning I simply don’t understand science or, in this case, anatomy, as quickly or naturally as I would like. If you’re like me, talking about things like psychological biology can feel a little overwhelming. My goal is to make this information as easy to understand as possible, because understanding the relationship between our mental health and our nervous system - the network that helps us manage stress, respond to challenges, and regulate our emotions - is essential for healing and mental well-being.
The Nervous System: An Overview
The sympathetic and parasympathetic nervous systems are at the heart of the relationship between the nervous system and mental health.
The sympathetic nervous system is the body’s response to situations that the brain perceives as stressful or dangerous, more commonly referred to as the “fight or flight” response. When considering how the body prepares to either confront a threat or escape it, there are some key physiological changes:
Heart Rate Increases: The heart pumps faster to deliver more oxygen-rich blood to muscles, preparing the body for action.
Breathing Quickens: The respiratory rate increases to supply more oxygen to the bloodstream, enabling rapid physical response.
Pupil Dilation: Pupils widen to improve vision and awareness of the environment, helping to detect potential threats more easily.
Muscle Tension: Muscles tighten and prepare for immediate action, which can result in chronic tension or pain in cases of prolonged stress.
Digestion Slows or Stops: The body diverts energy from non-essential functions (like digestion) to focus on immediate survival, which can lead to gastrointestinal issues over time (e.g., irritable bowel syndrome).
Adrenaline Release: Adrenal glands release adrenaline (epinephrine) and cortisol, stress hormones that help sustain the heightened state of alertness and energy.
Blood Flow Redistribution: Blood is directed away from less critical areas (e.g., skin and digestive system) and redirected to muscles and essential organs.
Adversely, the parasympathetic nervous system works as the counterpart to the sympathetic nervous system, helping the body to relax, recover, and heal once the stressor has passed. This system is often referred to as “rest and digest,” and is marked by these key physiological changes:
Heart Rate Decreases: As the need for immediate action dissipates, the heart rate slows down, and blood pressure lowers, signaling relaxation.
Breathing Slows: Respiration becomes slower and deeper, allowing the body to relax and promoting feelings of calm.
Pupil Constriction: Pupils return to normal size, as the body no longer needs enhanced visual acuity to scan for threats.
Muscle Relaxation: With the perceived threat gone, muscles relax, alleviating tension.
Digestion Resumes: Blood returns to the digestive system, supporting nutrient absorption and promoting digestion and gut health.
Hormonal Balance Restored: Levels of adrenaline and cortisol decrease, and the body begins to produce hormones like serotonin and dopamine, which help stabilize mood and promote well-being.
Admin. (2022, October 19). Differences between sympathetic and parasympathetic nervous system. BYJUS. https://byjus.com/biology/difference-between-sympathetic-and-parasympathetic/
The Importance of Regulating the Nervous System for Mental Health
When the sympathetic and parasympathetic nervous systems are in balance, we “feel like ourselves.” However, when individuals are exposed to prolonged or recurring stressful or traumatic experiences, there can be disruption to the system in two major ways.
Hyperarousal: The Constant Fight/Flight Mode
When trauma survivors are locked in a state of hyperarousal, their sympathetic nervous system remains constantly activated, as though they are perpetually facing danger. This response happens due to the relationship between different parts of our brain.
There is a part of the brain called the amygdala, which is like the alarm system for the sympathetic nervous system, telling it when to activate. The central function of the amygdala is to determine whether or not the information it receives is relevant to our survival (is there a need to fight or flee?). The amygdala is part of what is referred to as the “emotional brain.” This is all done subconsciously. (Van der Kolk, 2013)
There is another part of the brain called the frontal lobe which, in contrast, is part of what is referred to as the “rational brain.” Our frontal lobe begins developing quite rapidly around age two, and enables things such as language and abstract thought. This is the part of our brain that allows us to integrate information and attach meaning to it, as well as plan, imagine, and reflect. While the amygdala works more subconsciously, the frontal lobe allows us to observe and make conscious choices. (Van der Kolk, 2013)
Lastly, there is a part of our brain called the thalamus, which is responsible for taking in all of the sensory information about the outside world, and it also resides in what is referred to as the “emotional brain.” The thalamus takes this sensory information and passes it down to the amygdala (the alarm system) and the frontal lobes (our conscious awareness), the two parts of the brain we just covered. (Van der Kolk, 2013)
One of the most crucial details of this process is that the information sent by the thalamus gets to the amygdala (alarm system) just milliseconds before it gets to the frontal lobe (consciousness), having a huge impact on our experience. Because the amygdala receives and processes information faster than the frontal lobes do, it often decides whether incoming information is a threat to our survival even before we are consciously aware of the danger. Essentially, by the time we realize what is happening, our body may already be on the move and engaging the sympathetic nervous system, or the fight or flight response. An example of this is our startle response causing us to jump away from a garden hose before we realize it isn’t actually a snake. (Van der Kolk, 2013)
Additionally, the hippocampus is yet another part of your brain at play during this process, as it is responsible for storing sensory information related to past traumas. Think of your hippocampus like the memory bank for your alarm system. It remembers specific sights, sounds, or smells that were present when the alarm was triggered in the past. When it senses something similar, even if it’s not dangerous, the alarm gets triggered again, bringing up feelings of fear or panic. (Van der Kolk, 2013)
So now consider an individual exposed to prolonged periods of stress or trauma, where the alarm system is continuously engaged, with a memory bank full of sensory information tagged as potentially dangerous from past experiences. When the system is broken down, consistently being put into a fight or flight response, the amygdala begins to require less and less sensory input to engage the sympathetic nervous system as time goes on.
This can manifest in:
Hypervigilance: Constantly scanning for threats, even in safe environments. This leads to difficulty relaxing and concentrating.
Heightened Anxiety: Racing thoughts, a constant sense of unease, and exaggerated startle responses.
Panic Attacks: Sudden, overwhelming feelings of fear or terror without clear triggers.
Insomnia: Difficulty falling asleep or staying asleep due to ongoing arousal.
In hyperarousal, the body is stuck in overdrive, ready to fight or flee, even in situations where such a response isn’t necessary or appropriate, leaving us feeling on edge and our physical experience at odds with reason.
Hypoarousal: The Shutdown Response
Alternatively, some trauma survivors experience hypoarousal, where the parasympathetic system becomes overactive, leading to emotional numbing or detachment. This shutdown response is the body’s way of protecting itself from overwhelming stress when fight/flight responses are ineffective, or go unacknowledged by those around us (such as caregivers) over time. Symptoms of hypoarousal include:
Emotional Numbness: Feeling disconnected from emotions or having difficulty expressing them.
Dissociation: A feeling of being “out of body” or detached from reality, as though life is happening in a fog.
Lack of Motivation: Difficulty engaging in daily tasks or feeling an overwhelming sense of fatigue.
Depression: Persistent low mood, isolation, and a sense of hopelessness.
While hypoarousal may feel like a protective mechanism, it can severely impact daily functioning and relationships, leaving individuals feeling “frozen” in life. This is a particular concern when considering traumatized children, as the children who act out tend to get attention and support, whereas children who are “blanked out” or emotionally numb tend to go unnoticed.
How Evolution Shaped the Brain's Responses
The human brain has evolved to prioritize survival through the fight-or-flight response. However, in today’s world, threats are often more psychological than physical—conflicts at work, relationship stress, or unresolved trauma. While this system helped early humans evade physical threats, it can misfire in modern times, particularly for trauma survivors who experience ongoing chronic stress or emotional threats.
Outdated Alarm System: The brain cannot always differentiate between physical danger and emotional stress. For trauma survivors, minor triggers (like loud noises or certain environments) may activate the same survival response as if they were in actual danger.
Chronic Misfires: In the case of trauma, the brain's fight-or-flight system may remain in a heightened state of alert, perceiving everyday situations as dangerous. This chronic activation of the nervous system wears down emotional and physical well-being.
Trauma and prolonged exposure to stress “hijack” the brain’s evolutionarily designed alarm system, leading to nervous system dysregulation in the form of constant arousal or emotional shutdown, even when the stressor does not pose a physical threat, or threat has passed.
Therapeutic Approaches That Aid Nervous System Regulation
There are a range of therapeutic approaches designed to help clients regulate their nervous systems, particularly for trauma recovery. These approaches work directly on the nervous system to restore balance, decrease symptoms of anxiety and depression, and promote long-term emotional health.
Attachment-Based Therapy
Attachment theory focuses on healing relational wounds and restoring emotional security. The emotional brain is shaped in response to experiences during infancy, in partnership with the infant’s own genetic makeup and inborn temperament. There is a saying in science that neurons that fire together wire together, and this becomes important when we consider the repetition in the social environment in infancy. Essentially, if you regularly feel safe and loved as an infant, your brain becomes specialized in exploration, play, and cooperation. Adversely, if you regularly feel frightened and unwanted, your brain becomes specialized in managing feelings of fear and abandonment. (Van der Kolk, 2013)
Another miracle of the brain are mirror neurons. Mirror neurons were discovered somewhat by accident in 1944 by Italian scientists. As one of the monkeys they were studying watched one of the scientists fill a food bowl, the monkey’s brain fired in the exact location of the motor neurons used when the monkey was eating, even though the monkey was not eating or within access of food. Mirror neurons are found in the frontal lobes, and are responsible for empathy, imitation, synchrony, and the development of language. Mirror neurons are the reason that when people are in sync they position their bodies in similar ways, and match the rhythms of their voices. Mirror neurons unfortunately also make us vulnerable to others’ vulnerability, such as when we respond to their anger with fury or are dragged down by their depression. Not only does this set us up for potential dysregulation based on the dysregulation of those around us, but mirror neurons are also important because trauma almost invariably involves not being seen, not being mirrored, and not being taken into account. (Van der Kolk, 2013)
In this therapy, we explore how your past relationships may be influencing how you relate to others today. As you learn to trust and form secure bonds, your nervous system shifts out of its survival mode, allowing you to feel more calm, connected, and emotionally safe in your relationships. This process helps you develop deeper self-compassion and a greater sense of belonging.
Internal Family Systems (IFS)
IFS is a therapeutic model that views the psyche as made up of various “parts,” including wounded, exiled parts that hold trauma, and protective parts that try to manage or minimize pain. IFS helps individuals heal trauma by working with these parts in a compassionate and integrative way.
How it Supports Nervous System Regulation:
By learning to care for the wounded, protective, and fearful parts inside you, IFS helps calm your internal conflicts and regulate your nervous system. You’ll gain more peace within yourself, which helps you feel more grounded and secure.
IFS helps you gain deeper self-awareness and promotes emotional safety, reducing the likelihood of nervous system dysregulation.
Polyvagal Theory-Based Interventions
Polyvagal theory, developed by Dr. Stephen Porges, explains how the vagus nerve plays a key role in nervous system regulation, particularly in how we respond to stress and trauma. Interventions based on this theory focus on restoring the balance between the sympathetic and parasympathetic branches of the autonomic nervous system.
How it Supports Nervous System Regulation:
By practicing techniques like deep breathing or gentle humming, you can tap into your body’s natural ability to calm down. Over time, this approach helps you feel more secure in both your body and your relationships, reducing that constant sense of tension or vigilance.
Polyvagal theory interventions help you move out of survival states and into more regulated states where you feel safe, connected, and capable of self-regulation.
Mindfulness-Based Stress Reduction (MBSR)
MBSR is a structured program that integrates mindfulness meditation with stress-reduction techniques. It’s widely used to help people with anxiety, depression, chronic pain, and trauma manage their symptoms by promoting awareness and self-regulation.
How it Supports Nervous System Regulation:
Through simple practices like mindful breathing or body scans, you’ll learn to tune into what your body is feeling without getting overwhelmed. This helps your nervous system shift out of fight/flight and into a more relaxed, centered state.
MBSR can be an accessible way for trauma survivors to reconnect with their bodies and emotions, fostering a sense of safety and calm.
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
TFCBT is highly effective for trauma survivors, as it combines cognitive restructuring with trauma processing. The therapy helps clients:
TF-CBT gently guides you through the process of facing difficult memories and learning how to reshape the negative thoughts that arise from them. By doing so, you’ll start to feel more empowered and less controlled by your trauma, as your nervous system begins to calm and you gain confidence in handling tough emotions.
Narrative Therapy
Narrative therapy allows clients to reframe their life stories and experiences in ways that promote healing:
In Narrative Therapy, you’re the expert on your own life. This approach empowers you to reframe the narrative of your trauma, shifting from a place of feeling powerless to one of strength and resilience. As you start to see your story differently, your nervous system also responds by feeling more at ease, knowing that you have the power to shape your own path forward.
Practical Tools for Nervous System Regulation
In addition to therapeutic interventions, you can use practical tools in their everyday lives to regulate your nervous system. These techniques are simple but powerful ways to shift from dysregulation (hyperarousal or hypoarousal) to a state of balance and calm.
Deep Breathing Exercises
How It Helps: Deep, slow breathing activates the parasympathetic nervous system, promoting relaxation and reducing anxiety. This is especially helpful for trauma survivors stuck in fight-or-flight mode.
Technique: You can try diaphragmatic breathing or the 4-7-8 breathing method, where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Grounding Techniques
How It Helps: Grounding techniques like the 5-4-3-2-1 method bring attention back to the present moment, helping you manage anxiety and dissociation.
Technique: Focus on five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Mindfulness Practices
How It Helps: Mindfulness increases body awareness and helps you reconnect with your emotions in a safe and regulated way.
Technique: Simple practices like body scans or mindful walking can calm the nervous system and reduce emotional reactivity.
Yawning
How It Helps: It may sound odd, but yawning is one of the bodily functions that can trigger the parasympathetic nervous system!
Technique: To make yourself yawn, place the tip of your tongue on the top of your mouth and open it as far as you can.
Tapping
How It Helps: Tapping helps calm the nervous system by stimulating acupressure points while acknowledging stress or trauma, sending signals to the brain that lower the fight-or-flight response and promote emotional regulation.
Technique: The technique involves tapping on specific points like the eyebrow, side of the eye, collarbone, and top of the head while focusing on a specific emotion or issue, helping release trapped emotional energy and restore balance.
How Online Therapy Supports Nervous System Regulation
Online therapy provides an accessible platform for you to receive trauma-informed care from the comfort of your own environment. This virtual approach can be particularly beneficial for trauma survivors who need a safe, familiar space to engage in therapy.
Benefits of Online Therapy for Nervous System Regulation
Safe Environment: Trauma survivors often feel safer in their own homes, which can facilitate nervous system regulation during therapy.
Reduced Stress of Commuting: Online therapy eliminates the need to travel to appointments, which can reduce pre-session anxiety and stress.
Flexible Scheduling: The convenience of online therapy allows clients to engage in sessions when they feel ready, promoting better outcomes.
Online therapy supports individuals in practicing nervous system regulation techniques in real time, often making it easier to integrate learned tools into everyday life.
Nervous system regulation is essential for mental health and trauma recovery. You can find the support you need to regain balance, heal from trauma, and restore your well-being. Take the next step toward healing by scheduling a free 15-minute consultation or booking a session for online therapy in Montana today. We are here to learn about what you are struggling with and help direct you to the right person for help. If you are looking for help with depression, anxiety, trauma, attachment, or identity exploration, you can read more about how I can help here.
