Written by Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a psychologist specializing in trauma, anxiety, and women's health. She is the founder of DM Coaching, an online coaching platform, a psychology professor, and a private psychotherapy practice owner.
This article provides a brief overview of a structured approach to understanding and managing the symptoms of an overactive nervous system following trauma with a focus on both immediate relief and long-term recovery.
Trauma and the nervous system
Trauma is an experience that profoundly affects the human body and mind, often in ways that are not immediately visible. When undergoing a traumatic event, the nervous system kicks into high gear, activating a cascade of responses designed to protect us. This intricate system, which includes the brain, spinal cord, and a network of nerves, is our body's command center for dealing with stress and danger.
The Sympathetic Nervous System (SNS), part of the autonomic nervous system, plays a crucial role during traumatic events. It's responsible for the 'fight or flight' response, a survival mechanism that primes the body for action. When trauma occurs, the SNS increases heart rate, blood pressure, and energy supplies while slowing down non-essential functions like digestion.
This response is vital for immediate survival, but it's meant to be temporary. When a threat is overwhelming or persistent, the nervous system can become stuck in this heightened state of alert. This high-alert state may cause the experience to become stored in the body in a constant loop, never allowing the victim to come down to a mode of relaxation. Such a great amount of stress over time can potentially lead to Post Traumatic Stress Disorder (PTSD).
Chronic activation of the SNS can lead to what's known as dysregulation of the autonomic nervous system. This manifests as symptoms like anxiety, panic, and restlessness, and can even contribute to conditions like fibromyalgia, chronic fatigue syndrome, and irritable bowel syndrome. Moreover, trauma can sensitize the hypothalamic-pituitary-adrenal (HPA) axis: the body's central stress response system. This makes a person more reactive to stress and can increase the production of stress hormones such as cortisol.
In addition, the trauma has the power to condition the brain itself. It can alter the structure and function of the brain, impacting areas like the amygdala which is involved in processing emotions and fear responses. This can lead to an overactive amygdala, which makes a person more reactive to perceived threats even when no actual danger is present.
The importance of addressing an overactive nervous system
An overactive nervous system can be a significant barrier to overall well-being, affecting everything from our mental state to our physical health. When our sympathetic nervous system, which governs the 'fight or flight' response, is constantly engaged, it can lead to a host of issues including anxiety, high blood pressure, and chronic stress. This state of hyperarousal can disrupt sleep, digestion, and even our immune system, making it difficult for the body to rest and repair itself.
The importance of addressing an overactive nervous system lies in its potential to prevent these negative health outcomes. By taking steps to calm the nervous system, individuals can improve their quality of life and reduce the risk of long-term health problems. Techniques such as meditation, deep breathing exercises, and maintaining a regular sleep cycle can help regulate the nervous system and promote a state of balance. Furthermore, working with an overactive nervous system is not just about symptom management; it's about getting to the root of the problem and fostering a sustainable, healthy lifestyle. With the right strategies, it's possible to shift the balance back to the parasympathetic nervous system, which is responsible for 'rest and digest' functions. This allows the body to heal and thrive.
Common symptoms of an overactive nervous system
An overactive nervous system can manifest in a myriad of ways, affecting our physical, behavioral, cognitive, and emotional well-being. It's like having an internal storm that doesn't seem to calm down.
Physically, you might notice an increased heart rate, unexplained aches, or digestive issues. Behaviorally, changes in eating or sleeping patterns can be a telltale sign, as can a newfound reliance on substances for relaxation. Cognitively, an overactive nervous system may lead to memory problems, difficulty concentrating, or persistent negative thoughts. Emotionally, you might experience mood swings, irritability, or be overwhelmed. These symptoms can vary greatly from person to person, influenced by individual stress thresholds.
Immediate calming strategies
Breathing exercises
Breathing exercises are a simple yet powerful way to alleviate stress and bring about a sense of calm. There are many breathing methods. The following are some breathing exercises I teach my clients:
Pursed-lip breathing This involves a slow and steady inhale followed by a slow steady exhale, almost as if you're blowing out a candle on a birthday cake or letting the air out of the tire. The exhale needs to be longer than the inhale to activate the relaxation response in the body.
Diaphragmatic breathing This activates your abdominal muscles, encouraging full oxygen exchange and slowing down the heartbeat. This is a fundamental breathing practice. The key is to ensure your body posture and your chest are open so that when you inhale, your abdomen rises and when you exhale your abdomen falls.
Breath focus technique This exercise combines imagery and focus words with deep breathing to release tension. Imagine breathing in peace and exhaling stress, a mental picture that can enhance the calming effect. You can also imagine breathing in light or your favorite color and breathing out grey or muddy colors representing stagnant energy that no longer serves you.
Lion's breath This powerful technique involves a deep inhale followed by a forceful exhale with facial tension release, which can be refreshing and fun. Raise your arms above your head, take a deep breath in, and with a fast motion, swing your arms down while bending forward and exhaling with your mouth open and tongue sticking out.
Equal breathing This technique involves inhales and exhales of the same length which can be particularly soothing before sleep, helping to prepare the body for rest.
Grounding techniques
Grounding techniques are simple yet powerful ways to bring yourself back to the present moment and create a sense of calm and stability. Here are some methods I use in my clinical work with clients struggling with an overactive nervous system.
5-4-3-2-1 technique
This technique involves using your senses to ground yourself:
5 things you can see: Look around and identify five visible things. Try to notice small details.
4 things you can feel: Focus on four things you can physically touch such as the texture of your clothing or the chair you’re sitting on.
3 things you can hear: Listen for three distinct sounds, like a ticking clock or distant traffic.
2 things you can smell: Identify two different scents around you.
1 thing you can taste: Have a small snack or piece of gum and focus on the taste.
Body awareness
This technique helps you focus on physical sensations. These mindful movements bring attention back to the body, helping to dissipate the fog of anxiety.
Take 5 deep breaths through your nose and exhale through puckered lips.
Place both feet flat on the floor and wiggle your toes.
Stomp your feet on the ground and notice the sensations.
Clench and unclench your fists 10 times.
Press your palms together and hold for 15 seconds, then release.
Rub your palms together briskly and notice the warmth.
Stretch your hands over your head and then relax them at your sides.
Categories
Choose at least three categories and name as many items as you can in each one. For example:
Movies
Animals
Colors
Cities
You can also try naming items alphabetically within each category.
Mindfulness and presence
The journey to mindfulness begins with small steps. It could be as simple as savoring the taste of your morning coffee, feeling the sun on your skin, or listening to the subtle sounds around you. Each of these moments is an opportunity to practice mindfulness, to ground ourselves in the present, and to let go of the stress and anxiety that often accompany us.
Long-term healing approaches
Therapy options
One of the most effective therapies is Trauma-Focused Cognitive Behavioral Therapy (CBT) in combination with mindfulness and mind-body practices, such as breathwork and meditation. While CBT can help you identify and change thought patterns that contribute to your overactive nervous systems, mind-body practices teach you to focus on the present moment. This can be incredibly grounding when your nervous system is sounding alarms left and right. Deep breathing and progressive muscle relaxation can also help soothe your sympathetic nervous system, promoting peace and stability.
However, other evidence-based trauma-focused therapeutic modalities can be helpful in calming down the overactive nervous system and processing and integrating memories. Some of these are Dialectic Behavioral Therapy (DBT), Cognitive Processing Therapy (CPT), Eye Movement Desensitization and Reprocessing (EMDR), and Emotion Focused Therapy (EFT). Do some research or speak to a trained, licensed, and experienced professional to learn which modalities may be the right for you.
Lifestyle changes (diet, exercise, sleep)
Fortunately, there are several lifestyle changes that help manage and alleviate the symptoms of an overactive nervous system.
One effective approach is engaging in regular physical activity. Exercise can release endorphins, which are natural stress-fighters, helping to calm the nervous system. Yoga, tai chi, and qigong are particularly beneficial as they combine physical movement with mindfulness and breathing techniques, promoting relaxation and balance in the ANS.
Meditation is another powerful tool. It allows us to focus our minds and reduce the chatter that often exacerbates nervous system activity. Techniques such as guided imagery or progressive muscle relaxation can also be instrumental in calming an overactive nervous system.
Also, sleep acts as a reset button for the nervous system, providing relief and recovery from the day's stressors. During sleep, the body goes into a state of relaxation, which allows the nervous system to step back from the heightened state of alertness it maintains during the day. One of the key functions of sleep is to support the brain's glymphatic system, a waste-clearance apparatus that removes toxins accumulated during waking hours. This process is vital for maintaining cognitive health and can prevent neurological disorders such as Alzheimer's disease.
For some, dietary changes and nutritional supplements may offer relief. Ensuring a balanced intake of vitamins and minerals, especially those that support nervous system function, can be a game-changer. Consulting with a healthcare professional is crucial before starting any supplement regimen.
The role of medication
For some of my clients, medication may also play a crucial role in managing an overactive nervous system. The primary goal of medication in this context is to restore balance and alleviate the physical and psychological discomfort caused by overactivity. For instance, beta-blockers are commonly prescribed to mitigate the effects of excessive adrenaline on the heart, helping to reduce heart rate and blood pressure. Anti-anxiety medications can alter brain chemistry to promote relaxation and reduce symptoms of anxiety. In cases of neurostorming, a condition characterized by a sudden onset of exaggerated nervous system activity, a combination of drugs including β-adrenergic blockers, opioids, and benzodiazepines may be used to manage symptoms. However, it's important to note that while medication can be effective, it may also have quite a few significant side effects, especially if taken long-term. In addition, it should always be used in conjunction with other strategies such as lifestyle changes, therapy, and relaxation techniques to manage an overactive nervous system comprehensively.
The importance of a support system
Navigating through trauma is a journey that no one should have to embark on alone. Building a solid support system is a crucial step in the healing process, and having access to a network of care, understanding, and resources can make all the difference. Remember, a support system is not a sign of weakness but a testament to your strength and commitment to recovery. Each step you take towards building this network is a step towards resilience and healing. Here are some key steps to consider when creating this vital foundation:
Professional help vs. community support
Professional help, often in the form of therapy or counseling, provides individuals with a structured environment where they can explore the depths of their trauma with a trained expert. Therapists can offer strategies and tools tailored to the individual's needs, helping them to navigate their emotions and reactions in a safe space. This guidance is invaluable, especially for those dealing with complex trauma or post-traumatic stress disorder (PTSD), where professional intervention can be critical to recovery.
On the other hand, community support offers a different kind of healing. It's the comfort found in shared experiences and the strength gathered from collective resilience that encourages. Community support can manifest in many forms from support groups to local community initiatives that build trauma steadfastness through education and engagement. These communal spaces provide a sense of belonging and understanding that can be incredibly affirming for those who feel isolated by their experiences. The beauty of community support is its accessibility and the immediate sense of connection it can foster.
Ultimately, the path to healing is not a solitary trek nor a journey taken in lockstep with others. It’s a blend of introspection and community, professional expertise, and shared humanity. Whether it's the specialized care from a therapist or the empathetic ear of a fellow community member, each offers a unique and valuable piece of the puzzle in the quest for recovery and resilience.
Online resources and support groups
For those seeking a sense of community, online forums and support groups can offer a platform for shared experiences and mutual support. Moreover, online therapy services have become increasingly accessible, providing specialized treatment options for trauma, PTSD, loss, grief, and related conditions. Support groups provide a space for sharing coping strategies and day-to-day challenges, fostering a collective wisdom that can empower members to navigate their recovery more effectively. It's a space where emotions of anger, shame, guilt, and fear can be openly discussed and worked through with the support of those who truly get it.
Going through adverse life experiences, resulting in loss, grief, or challenging life transitions may feel overwhelming, but you don't have to face it alone. At DMCoaching.life, we have created many resources to support you in this process, including our Hummingbird groups – with in-person and online group options. You can join us anytime. If you are looking for more personalized support and guidance for yourself or your loved one, book a coaching call or a Psychotherapy session today. Let's work together to restore balance, rebuild lives, and effectively manage the aftermath of difficult life experiences, loss, and transition.
Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a practicing Psychologist and a Professor of Counseling Psychology with over 23 years of clinical experience. Her specialties are trauma, anxiety disorders, and women’s health.
She was recently awarded the Distinguished Professional Service Award for leadership in international trauma counseling development. Dr. Millette is a founder of the DM Coaching platform designed to support women across the globe in creating a life worth living in the aftermath of difficult life experiences. Originally, from the Czech Republic, Dr. Millette currently resides and practices in the United States and Canada.
