Understanding Nervous System Regulation and chronic stress

What is Nervous System Regulation?

Nervous system regulation refers to the processes that maintain and restore the balance of the autonomic nervous system (ANS). This system is crucial as it controls involuntary bodily functions such as heartbeat, digestion, blood pressure, and respiratory rate. The regulation of the nervous system ensures that the body can respond effectively to the world around us and internal stimuli, to maintain a state of balance.

This system is divided into the sympathetic and parasympathetic nervous systems:

In times of danger or stress, our sympathetic nervous system protects us by carrying signals that activate bodily processes to increase our arousal and alertness. This is our fight or flight response and is useful if we are in danger in the short-term.

The parasympathetic nervous system was traditionally thought to only be about rest and digest, i.e. our calm state, but it has three branches to it, which polyvagal theory explains really well:

1. The "connection, and social engagement" (Ventral Vagal) state.

2. The "rest and digest" (Dorsal Vagal low tone) state.

3. The "freeze" (Dorsal Vagal high tone) state, activated by extreme threat, causing a feeling of collapse or dissociation.

Why regulation of the nervous system is important

The regulation of the nervous system is crucial for overall health and well-being, which is why I am convinced that my understanding of it significantly enhances my work. An optimally regulated nervous system promotes bodily functions and helps mitigate the effects of stressors, which can lead to serious health issues. Chronic stress and poor regulation of the nervous system can result in anxiety, depression, IBS, cardiovascular disease, and other degenerative disorders.

Moreover, efficient nervous system regulation enhances cognitive functions. Individuals with well-regulated nervous systems tend to experience better focus, improved decision-making abilities, and increased resilience in the face of adversity. By maintaining this balance, people can enhance their emotional stability and mental clarity, enabling them to navigate personal and professional challenges more effectively.

Consider an efficient nervous system in an animal: for example a deer fleeing a lion. There are 3 possible outcomes – death, escape, or injury and escape. The sympathetic nervous system will initially start the fight or flight response to give the deer the best chance of outrunning the lion, as fighting the lion is unlikely. There is no thought required, this all takes place automatically.

If the deer outruns the lion, it will shake as a natural physiological response to release built-up tension and energy from the stress hormones released during a frightening event, essentially "shaking off" the trauma and returning their body to a calmer state. The fight-or-flight response therefore completes and their nervous system returns to homeostasis.

If the deer is caught, the nervous system senses no escape and sends a message to the muscles to “play dead”. The heart slows down, and the deer goes into a complete shutdown. This freeze response also floods the deer with endorphins to stop them feeling pain if they are wounded. The lion might then presume the deer is dead and drop it. The deer may then be able to take flight and run away when the flight or fight system comes back online.

If the deer escapes, there will be an automatic response to find somewhere to hide and recover. In essence this is depression - there is low energy, anxiety, brain fog. It is a survival response which serves to stop them from going out and getting killed. Once they have fully recovered, this state will be switched off and the nervous system is balanced again.

Humans, however, often encounter difficulties in allowing the completion of the survival response, due to the thinking mind. Unlike other animals, we possess a cognitive controller: a part of the mind that dictates, manipulates, controls, and resists experiences. This part of the mind often rejects certain experiences or deems them unsafe to fully experience. As a result, we may unconsciously repress feelings of terror, rage, or survival, storing them away internally to avoid confronting them. This can lead to us getting stuck with the stress response partially on.

The Hypothalamic-pituitary-adrenal (HPA) is involved in the sympathetic nervous system response to stress. It triggers a chain reaction which eventually releases cortisol into the blood (via your endocrine system). The HPA axis is meant to have a fine-tuned negative feedback loop: the cortisol in your body should trigger your brain to end the stress response and stop producing cortisol.

However experiencing frequent or intense stress (eg trauma, PTSD, high anxiety or depression) can cause the HPA axis to dysfunction, leading to consistently increased cortisol levels in your body. This increases your risk for a variety of health conditions, such as:

• Immune system dysfunction, like autoimmune conditions and increased inflammation throughout your body.

• Mental health conditions, like mood disorders, anxiety disorders and post-traumatic stress disorder (PTSD).

• Metabolic diseases, like diabetes, obesity and cancer.

• Chronic pain, headaches, fatigue, IBS, fibromyalgia, CFS and temporomandibular disorder

• Cardiovascular diseases, like high blood pressure and vascular damage.

HPA axis dysfunction is a complex physiological concept. Researchers are still studying its causes and health impacts. It may also play a role in memory loss and neurodegenerative conditions like Alzheimer’s disease.

Methods to Enhance Nervous System Regulation

Several strategies can aid in the enhancement of nervous system regulation. Techniques such as mindfulness, yoga, and breathing exercises help in promoting relaxation and reducing stress levels. These practices encourage awareness of bodily responses and foster a greater connection between mind and body.

Exercise is another critical component in supporting nervous system regulation. Regular physical activity produces endorphins which can enhance mood and stimulate neurological pathways, fostering a healthy and balanced nervous system.

Spending time in nature can have many benefits for your mental and physical health, including reducing cortisol.

Taking time out to be in nature or spending time on hobbies all bring harmony to the nervous system.

Additionally, nutrition plays a vital role; a balanced diet rich in omega-3 fatty acids, antioxidants, and fiber supports nerve health and reduces inflammation, contributing to optimal nervous system functioning.

Finally, seeking professional help through therapy can provide you with tools and strategies to manage stress and enhance overall regulation and to help you recover from trauma, PTSD and depression.

In conclusion, understanding nervous system regulation is essential for maintaining optimal health and well-being. This complex system's balance affects every aspect of our physical and emotional health. By incorporating practices and lifestyle changes aimed at improving this regulation, you can work toward achieving a healthier, more resilient state of wellbeing.