Parenting a dysregulated child comes with its own unique set of challenges. You’ve likely seen how a dysregulated nervous system impacts not only your child’s emotions and behaviors but also the rhythm of your family life. It’s not easy navigating those intense moments, and you may feel stretched thin trying to support your little one.
What many parents don’t realize is that their own nervous system plays a vital role in this process. When you’re calm and regulated, you’re better equipped to offer the stability and reassurance your child needs. But let’s be honest—parenting demands can make finding that balance feel like an uphill battle. By taking steps to support your own well-being, you’re building the foundation for your child’s emotional growth and your family’s peace.
What is Nervous System Dysregulation?
Both overstimulation and understimulation disrupt the delicate balance necessary for a healthy nervous system, impacting not only emotional and physical well-being but also the systems that keep the body resilient and regulated.
Understanding the Autonomic Nervous System
Nervous system dysregulation occurs when the autonomic nervous system and its sympathetic and parasympathetic systems struggle to maintain balance. This imbalance impacts the central nervous system (the brain and spinal cord) and the peripheral nervous system, leading to challenges in regulating emotional, mental, and physical states.
Overactive and Understimulated Nervous Systems
The sympathetic system may become overactive, keeping the body stuck in a heightened “fight or flight” state, resulting in an overstimulated nervous system. This overactivation impacts the limbic system, which governs emotions and disrupts the body's ability to maintain balance.
An overactive sympathetic nervous system can lead to chronic stress, anxiety disorders, and physical symptoms such as fatigue or difficulty concentrating. The prolonged body's stress response can further weaken the immune system and dysregulate the endocrine system, which controls hormones critical for managing stress and maintaining overall health.
On the other hand, an understimulated nervous system can leave individuals feeling sluggish, unfocused, and disconnected, creating challenges in engaging with daily life.
The Role of the Vagus Nerve in Regulation
The vagus nerve plays a critical role in regulating the parasympathetic nervous system, helping to calm the body after stress and restore balance. By activating the body’s natural relaxation response, the vagus nerve supports nervous system regulation, easing symptoms of both overactivity and understimulation.
Restoring Nervous System Health
A regulated nervous system is essential for emotional stability, focus, and resilience. Strategies like mindfulness, breathing exercises, and body-based therapies can help heal a dysregulated nervous system by addressing both overstimulation and understimulation. These tools promote overall nervous system health and play a critical role in supporting well-being.
What are the Signs of a Dysregulated Nervous System?
A healthy, well-regulated nervous system is the cornerstone of our physical and emotional well-being. When the nervous system is functioning as it should, it’s like the engine driving our ability to thrive, keeping everything in balance so we can feel and perform at our best.
Dysregulation can manifest an array of both physiological and psychological indications, significantly impacting our quality of life. Grasping the intricacies of this condition is pivotal, given its potential to disrupt our well-being.
Here are the common signs and symptoms of a dysregulated nervous system:
Emotional Symptoms: Heightened anxiety, mood swings, irritability, or frequent emotional outbursts.
Difficulty Concentrating: Trouble focusing or staying on task, often feeling scattered or “in a fog.”
Sleep Disturbances: Insomnia, difficulty falling asleep, or frequent waking during the night.
Physical Symptoms: Chronic fatigue, headaches, stomachaches, or muscle tension.
Sensory Sensitivities: Overreaction to lights, sounds, or textures.
Overreactivity or Shutdown: Extreme reactions to minor stressors or withdrawing from situations altogether.
Chronic Stress Responses: Feeling constantly on edge or experiencing a persistent “fight or flight” state.
Difficulty Calming Down: Struggling to return to a state of relaxation after being upset or stressed.
Impulsive Behaviors: Acting out, difficulty delaying gratification, or making hasty decisions.
Frequent Overwhelm: Feeling easily overloaded by day-to-day responsibilities or sensory input.
How to Heal a Dysregulated Nervous System in 10 Natural Ways:
These techniques are invaluable tools that can provide immediate relief from the challenges posed by a dysregulated nervous system. From the simplicity of deep breathing to regulation therapies, each method has its unique strengths in promoting nervous system stability.
How to regulate a dysregulated nervous system:
1. Breath Mastery
When seeking swift relief from nervous system dysregulation, mastering the art of mindful breathing is paramount. Here are a few techniques you can do:
Deep Breathing Exercises: Inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly through your mouth. Repeat this process several times, progressively relaxing your body with each breath.
Box Breathing: Inhale for a count of four, hold your breath for four, exhale for four, and then pause for another four counts before repeating. This technique creates a sense of balance and calm within your nervous system.
The 4-7-8 Technique: Inhale quietly through your nose for a count of four, hold your breath for a count of seven, and exhale audibly through your mouth for a count of eight. This rhythmic breathing exercise facilitates the activation of your body's relaxation response, diminishing nervous system dysregulation swiftly.
2. Mindfulness Practice
Practicing mindfulness can help reduce stress hormones like cortisol, promoting a calmer and more balanced nervous system. These practices promote relaxation and regulation:
- Mindfulness Meditation: By focusing on the present moment, mindfulness meditation alleviates stress, promotes emotional balance, and aids in nervous system regulation. Sit in a comfortable position, observe your breath and sensations, and gently redirect your thoughts to the here and now.
- Body Scan Meditation: This practice involves directing your attention to various parts of your body, scanning for tension, and releasing it. It fosters a profound sense of relaxation and connectivity with your nervous system.
3. Yoga and Motion Therapies
By integrating these techniques into your daily routine, you are on your way to nurturing your nervous system and promoting balance.
- Yoga for Nervous System Regulation: Embrace the rejuvenating influence of yoga postures, breath control, and meditation techniques. Yoga fosters equilibrium and harmony within the nervous system, promoting balance and emotional well-being.
- Tai Chi and Qigong: These gentle motion practices encompass flowing movements and mindful breathing. Tai Chi and Qigong have been found to enhance nervous system regulation, reduce stress, and cultivate a sense of tranquility.
4. Progressive Muscle Relaxation
Progressive muscle relaxation is a valuable technique that parents of children with behavioral and neurodevelopmental issues can incorporate into their toolkit. This practice involves systematically tensing and then releasing muscle groups throughout the body. By doing so, it helps release physical tension and promotes a sense of calm and relaxation.
Parents can guide their children through this process, teaching them to become more aware of bodily sensations and how to intentionally relax their muscles. This technique can be particularly beneficial for children who struggle with heightened stress or anxiety, as it provides a tangible method for reducing physical tension and promoting nervous system regulation.
5. Grounding Techniques
Grounding exercises offer a lifeline for parents dealing with children facing behavioral, emotional and neurodevelopmental challenges. These techniques help both parents and children stay connected to the present moment, which can be especially challenging during moments of stress or emotional upheaval.
Grounding techniques may involve practices like deep breathing, mindfulness exercises, or sensory activities. By engaging the senses and redirecting attention to the here and now, these exercises reduce anxiety and promote stability within the nervous system.
6. Nutrition and Supplements
Exploring the role of nutrition and specific supplements, such as magnesium, in supporting the nervous system health of children with behavioral and neurodevelopmental issues.
Parents can learn how dietary choices and supplements can play a pivotal role in nurturing their child's nervous system and promoting emotional balance.
7. Sleep
Understanding the crucial importance of quality sleep in allowing the nervous system to rest, recover, and reset, especially for children with neurodevelopmental issues.
Parents should use strategies to help their children establish healthy sleep routines, which can significantly impact their overall well-being.
8. Exercise
Regular movement can be a game-changer for kids with behavioral or neurodevelopmental challenges. Whether it’s a dance party in the living room, jumping on a trampoline, or a calming yoga stretch before bed, physical activity helps support their nervous system and overall well-being.
These simple, everyday exercises can calm their busy brains, boost focus, and help them feel more balanced. Finding fun ways to work movement into their day isn’t just good for their body—it’s great for their emotional health too!
9. Neurofeedback and PEMF
Parents can tap into cutting-edge holistic tools like neurofeedback and PEMF therapy to support their child’s journey to a more regulated nervous system. These science-backed, non-invasive approaches are powerful options for addressing neurodevelopmental challenges while promoting calm, focus, and emotional balance. These are the same tools I use in my BrainBehaviorReset program.
10. Professional Therapy and Counseling
Several therapies can help address nervous system dysregulation by calming the stress response and improving emotional and physical well-being:
- Emotional Freedom Technique (EFT): Also known as “tapping,” EFT combines acupressure and mindfulness to reduce stress and promote nervous system balance.
- Cognitive Behavioral Therapy (CBT): CBT helps individuals reframe negative thought patterns, improving emotional regulation and enhancing cognitive function.
- Trauma-Focused Therapies: Approaches like Eye Movement Desensitization and Reprocessing (EMDR) or Somatic Experiencing are specifically designed to address the root causes of dysregulation by helping the body and mind process trauma.
These therapies work individually or in combination to promote nervous system healing, restore balance, and support long-term emotional and mental resilience.
Why Professional Guidance Matters
Professional therapy and counseling can be transformative for children dealing with nervous system dysregulation. They provide a safe space for your child to express their thoughts and emotions, develop essential coping skills, and work through challenges that may have seemed insurmountable. These therapeutic interventions are not only supportive but also instrumental in fostering your child's emotional growth and well-being.
Recognizing when it's time to seek help from healthcare professionals for children with severe or persistent nervous system dysregulation is a crucial step in ensuring your child's well-being. Early intervention can make a significant difference in managing and improving nervous system issues.
Here are some key indicators that may signal the need to consult a healthcare professional:
Persistent and Severe Symptoms: If your child's symptoms, such as anxiety, depression, behavioral challenges, or sensory sensitivities, persist over an extended period and significantly impact their daily life, it's essential to seek professional guidance.
Safety Concerns: If your child's dysregulated nervous system leads to behaviors that pose a risk to their safety or the safety of others, immediate intervention is necessary. Safety always comes first.
Developmental Milestones: If you notice delays in your child's developmental milestones, including speech and language development, motor skills, or social interactions, it's advisable to consult a healthcare professional who specializes in pediatric development.
Regression: If your child experiences a sudden regression in previously acquired skills or behaviors, it may indicate an underlying issue that requires assessment and intervention.
Family and School Concerns: Feedback from teachers, caregivers, or family members about your child's behavior, emotional well-being, social functioning, or developmental progress should be taken seriously. It can provide valuable insights into the need for professional support.
Parental Instinct: Trust your parental instincts. If you have concerns about your child's nervous system regulation, even if you can't pinpoint specific symptoms, seeking professional advice can provide clarity and support.
Common Causes of a Dysregulated Nervous System
The nervous system is like the control center for your entire body, helping you manage stress, emotions, and physical responses. But when it’s out of balance, it can feel like everything is spinning out of control. A dysregulated nervous system doesn’t happen by chance—it’s often the result of chronic stress, traumatic memories, or even environmental factors.
Here are the common causes of nervous system dysregulation and how they might be impacting your family.
Chronic Stress: Prolonged exposure to stressful events can overwhelm the nervous system, keeping it stuck in “fight or flight” mode.
Trauma: Past emotional, physical, or psychological trauma can leave lasting imprints on the nervous system, disrupting its ability to regulate. Post traumatic stress disorder can contribute to dysregulation.
Lack of Sleep: Having trouble falling asleep or poor/insufficient sleep deprives the nervous system of the rest it needs to function properly.
Nutritional Deficiencies: Deficiencies in key nutrients, such as magnesium, can impair nervous system health.
Overstimulation: Excessive screen time, noise, or sensory input can lead to an overactive nervous system.
Health Issues: Conditions like chronic illness, autoimmune disorders, or pain can tax the nervous system, making it harder to self-regulate.
Emotional Dysregulation: Struggles with managing emotions can keep the nervous system in a heightened state of arousal.
Parental Dysregulation: A dysregulated environment, including stressed or dysregulated caregivers, can impact a child’s nervous system.
Toxins or Environmental Factors: Exposure to chemicals, pollution, or toxins can disrupt nervous system function.
Developmental or Neurological Conditions: Conditions such as ADHD, autism, or sensory processing disorders can challenge the nervous system's ability to regulate.
Addressing these causes is key to supporting nervous system regulation and promoting overall mental and physical health.
Self-Care Practices for Parents Navigating Children's Nervous System Healing
To parents of children who face the daily challenges of self-regulation, we salute your unwavering love, dedication, and resilience. Your journey may have been marked by moments of uncertainty, but through it all, you have remained steadfast in your commitment to your child's well-being. Raising children with behavioral and neurodevelopmental issues can be an emotionally and physically demanding journey.
Here are some tips for parents on how to regulate your nervous system while also caring for your children:
Stress Management
Stress management strategies are a lifeline for parents. If you have the tools to relieve stress, you'll be better equipped to handle the daily challenges, reduce stress-related health risks, and cultivate an environment of stability and understanding for your child. They can be anything from doing yoga exercises, playing calming music, walking, and journalling.
Co-regulation
A supportive lifestyle can significantly contribute to the emotional health and stability of the entire family. It leads to a calm nervous system of parents where children can co-regulate from. Remember to share your calm with your kid in order to help heal their dysregulated nervous system.
Social support
Social support and connections are like a safety net for parents and children alike. Connecting with others who share your experiences can be a source of comfort and strength. We'll explore ways to build and nurture these essential connections, enhancing your ability to navigate the ups and downs of your child's journey towards nervous system regulation.
If you are ready to address your child’s or teen’s dysregulated behavior, I’d love to invite you to join the Dysregulation Solution—a program I’ve created to help your child regulate their nervous system with the proven, practical strategies I’ve developed over my 30 years as a mental health professional. Let’s work together to bring calm and balance to your child and your family. Learn more here.
Are there physical symptoms of a dysregulated nervous system?
Yes, dysregulated nervous system physical symptoms can include fatigue, headaches, muscle tension, stomachaches, and sleep disturbances. These occur when the body struggles to maintain balance due to nervous system dysregulation.
Do you need to regulate blood pressure for nervous system health?
Yes, regulating blood pressure is important for maintaining optimal nervous system health. The autonomic nervous system, which includes the sympathetic and parasympathetic systems, plays a key role in controlling blood pressure. Dysregulated blood pressure—whether too high or too low—can signal or contribute to nervous system dysregulation, affecting overall physical and emotional well-being.
Can nervous system dysregulation cause digestive issues?
Yes, nervous system dysregulation can contribute to digestive issues like irritable bowel syndrome (IBS). The connection between the brain and gut, often referred to as the gut-brain axis, means that a dysregulated nervous system can disrupt normal digestive processes. When the sympathetic nervous system is overactive, it can slow digestion, leading to discomfort, bloating, or irregular bowel movements. Addressing nervous system dysregulation through relaxation techniques, stress management, and supporting the parasympathetic nervous system can help improve digestive health.
How does stress contribute to nervous system dysregulation?
Acute stress activates the sympathetic system, triggering a short-term “fight or flight” response. While the body usually returns to balance quickly, repeated acute stress without recovery can strain the nervous system. Toxic stress, on the other hand, involves prolonged exposure to stressors without adequate support, leading to chronic activation of the stress response. This prolonged activation can result in nervous system dysregulation, making it harder to manage emotions, focus, or recover from stress.
Implementing stress reduction techniques, such as mindfulness, deep breathing, and movement, can help calm the nervous system, mitigate the effects of toxic stress, and support a more regulated and resilient nervous system.
Can dysregulation lead to chronic fatigue syndrome?
Nervous system dysregulation can contribute to chronic fatigue syndrome (CFS) by keeping the body in a prolonged state of stress. When the sympathetic system remains overactive and the parasympathetic system struggles to restore balance, it can disrupt the body’s ability to recover and maintain energy. This imbalance may strain the immune system, trigger hormonal imbalances in the endocrine system, and lead to symptoms like extreme fatigue, poor concentration, and chronic pain, which are common in CFS.
How can somatic therapy help a dysregulated nervous system?
Somatic therapy is a body-centered approach to healing that focuses on the connection between the mind and body to address trauma and emotional challenges. Somatic experiencing, a key component of somatic therapy, works by helping individuals become aware of physical sensations and gently process stored stress or trauma in the body. This therapeutic method aims to release tension, regulate the nervous system, and restore emotional balance, offering a holistic way to support healing and resilience.
How does EMDR therapy help with nervous system dysregulation?
EMDR (Eye Movement Desensitization and Reprocessing) therapy helps address nervous system dysregulation by reprocessing unresolved trauma from distressing memories or traumatic events that keep the brain and body in a heightened “fight or flight” state.
Through guided eye movements or bilateral stimulation, EMDR helps calm the sympathetic system, reduce emotional reactivity, and restore balance to the nervous system. This process allows individuals to process traumatic experiences, easing symptoms like anxiety, emotional outbursts, or chronic stress, which are often linked to a dysregulated nervous system. By resolving these root causes, EMDR supports a more regulated nervous system and promotes emotional healing.
Citations:
American Academy of Pediatrics. (2021). Addressing Early Childhood Emotional and Behavioral Problems. Pediatrics.
Chervonsky, E., & Hunt, C. (2019). Emotion regulation, mental health, and social wellbeing in a young adolescent sample: A concurrent and longitudinal investigation. Emotion, 19(2), 270-282. https://pubmed.ncbi.nlm.nih.gov/29697988/
Dr. Roseann Capanna-Hodge was the featured expert in this Healthline article:
Healthline. (2019.). Self-regulation skills. Retrieved from https://www.healthline.com/health/childrens-health/self-regulation-skills
Dr. Roseann Capanna-Hodge is a licensed mental health expert that is frequently cited in the media:
- CBS2 New York (Article) Experts Offer Tips On How To Help Children Deal With Anxiety.
- Parade Want to Know How to Overcome Social Anxiety? We've got Help!.
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Dr. Roseann is a Children’s Mental Health Expert and Licensed Therapist who has been featured in/on hundreds of media outlets including The Mel Robbins Show, CBS, NBC, PIX11 NYC, Today, FORBES, CNN, The New York Times, The Washington Post, Business Insider, Women’s Day, Healthline, CNET, Parade Magazine and PARENTS. FORBES called her, “A thought leader in children’s mental health.”
She coined the terms, “Re-entry panic syndrome” and “eco-anxiety” and is a frequent contributor to media on mental health.
Dr. Roseann Capanna-Hodge has three decades of experience in working with children, teens and their families with attention-deficit hyperactivity disorder (ADHD), autism, concussion, dyslexia and learning disability, anxiety, Obsessive Compulsive Disorder (OCD), depression and mood disorder, Lyme Disease, and PANS/PANDAS using science-backed natural mental health solutions such as supplements, magnesium, nutrition, QEEG Brain maps, neurofeedback, PEMF, psychotherapy and other non-medication approaches.
She is the author of three bestselling books, It’s Gonna Be OK!: Proven Ways to Improve Your Child's Mental Health, The Teletherapy Toolkit, and Brain Under Attack. Dr. Roseann is known for offering a message of hope through science-endorsed methods that promote a calm brain.
Her trademarked BrainBehaviorResetⓇ Program and It’s Gonna be OK!Ⓡ Podcast has been a cornerstone for thousands of parents facing mental health, behavioral or neurodevelopmental challenges.
She is the founder and director of The Global Institute of Children’s Mental Health, Neurotastic™Brain Formulas and Dr. Roseann Capanna-Hodge, LLC. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Mental Health Professional (CIMHP) and an Amen Clinic Certified Brain Health Coach. She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF).
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