If you’ve ever felt stuck in cycles of stress, overwhelmed by life’s demands, or simply unsure of what “healthy” really feels like, you’re not alone. Many of us go through life with a dysregulated nervous system, so accustomed to tension that we forget how it feels to truly thrive.

In this episode, we’re exploring five key indicators of a well-regulated nervous system to help you recognize and work toward these signs in your own life. Let’s dive into what it means to move from surviving to thriving.

What Does It Mean to Be Regulated?

Your nervous system is your body’s communication highway, constantly relaying information between your brain, organs, and body. A well-regulated nervous system isn’t about staying calm all the time—it’s about flexibility and resilience.

When your system is regulated, it can adapt smoothly to life’s challenges, shifting between states of calm, alertness, or rest based on what’s needed. Dysregulation, on the other hand, happens when the system gets stuck in survival modes like fight, flight, or freeze, making it hard to bounce back from stress.

Think of regulation as your nervous system’s ability to reset—like a flexible rubber band, returning to its original shape after being stretched. It’s not just about coping; it’s about thriving.

5 Signs of a Healthy Nervous System

These five signs highlight what it feels like to move through life with a regulated, resilient nervous system. Each one comes with a practical tip to help you start cultivating it today.

1. You Feel at Peace in Your Body

A regulated nervous system feels like a calm, safe space. You’re able to sit with yourself and notice a sense of ease. Your muscles are relaxed, your breathing flows naturally, and there’s no constant tension or discomfort pulling at your awareness.

Contrast: When dysregulated, your body might feel restless or tense, making stillness uncomfortable. You might even avoid tuning into your physical sensations because they feel overwhelming.

Try This: Take a moment for a quick body scan. Sit or lie down and notice how your body feels—your breath, the weight of your limbs, or any areas of tension. Breathe deeply into those areas, letting them soften.

2. You’re Comfortable Resting Without Guilt

Rest is restorative, not something you have to “earn.” A well-regulated nervous system allows you to relax without a mental checklist running in the background.

Contrast: When dysregulated, you might feel uneasy during rest, as though you should be doing more. This can lead to constant busyness or feelings of guilt when you try to unwind.

Try This: Create a short, daily rest ritual—like sipping tea, stretching, or sitting quietly for five minutes. Remind yourself that rest is productive and essential for recovery.

3. You Have Space Between Stimulus and Response

One of the clearest signs of a regulated nervous system is the ability to pause before reacting. Instead of snapping at your kids or sending that regrettable email, you take a moment to breathe, consider, and respond with intention.

Contrast: In a dysregulated state, you might feel reactive, easily triggered by small frustrations or unable to control your impulses.

Try This: Practice a three-breath pause when something triggers you. Take three slow breaths before responding. This simple habit creates a buffer between the trigger and your reaction, giving you space to choose your response.

4. You’re Able to Communicate and Hold Boundaries

Healthy boundaries are a hallmark of a well-regulated system. You can say “no” when needed without overexplaining or feeling excessively anxious about conflict. You’re clear, calm, and confident in asserting your needs.

Contrast: A dysregulated nervous system might lead to people-pleasing, overcommitting, or avoiding boundaries altogether out of fear or discomfort.

Try This: Start small. Practice setting one boundary a day, even if it’s as simple as saying no to a minor request. Notice how your body feels afterward, and remind yourself that boundaries are an act of self-care.

5. You Can Respond to Life’s Stressors Without Becoming Dysregulated

Stress is inevitable, but a healthy nervous system lets you navigate challenges without spiraling into overwhelm. You’re able to experience stress, process it, and then return to a state of calm.

Contrast: When dysregulated, even small stressors can feel like mountains, leaving you anxious, overthinking, or completely shut down.

Try This: Use grounding techniques to stay present during stressful moments. For example, notice the weight of your feet on the ground or name five things you see in your surroundings. This practice anchors you in the present, helping you feel steady.

Building a Regulated Nervous System

These signs aren’t just aspirational—they’re achievable with consistent, intentional practice. Healing your nervous system starts with awareness and small, daily actions that create long-term change.

Start by picking one or two practices that resonate with you. Over time, you’ll notice these shifts adding up, bringing you closer to a life of calm, connection, and resilience.

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Ready to Take the Next Step?

If you’re ready to go deeper, check out the Heal Your Burnout private podcast (link in show notes) for even more tools and insights on building a regulated nervous system.

Your nervous system holds the key to thriving, not just surviving. By learning to recognize the signs of regulation and practicing small, consistent habits, you’re creating a foundation for resilience and well-being.

So, which of these signs resonates most with you? Start there. Remember, every small step matters, and your body is capable of incredible healing.

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