Stress, tension, and overwhelm seem to be a part of daily life for many of us, but what if they didn’t have to be? Today, we’re breaking down ten common signs of nervous system dysregulation—symptoms that are surprisingly widespread but shouldn’t be mistaken for normal. If you’ve ever felt constantly “on,” like your body can’t quite relax, this post is for you.

It’s easy to write off things like anxiety or overthinking as “just part of life,” but these symptoms are actually your nervous system’s way of signaling that it needs support. Nervous system dysregulation isn’t a permanent condition—it’s a message. And once you learn how to listen and respond to that message, you can start to feel calmer, more grounded, and in control of your body and mind.

You Don’t Have to Live This Way

If you recognize yourself in any of these signs of being dysregulated, here’s the good news: they don’t have to define your life. By learning to regulate your nervous system, you can significantly reduce these symptoms. Healing is absolutely possible. The key is to start small, with practical actions that bring relief and build resilience over time.

10 Signs Your Nervous System is Dysregulated

These signs are common, but they’re not inevitable. Let’s explore how they show up and what you can do to address them.

1. Constantly Busy or Struggling to Relax

When your nervous system is stuck in fight or flight, you might keep yourself constantly busy as a way to avoid sitting with discomfort. To help regulate, schedule just 5–10 minutes a day for stillness. Start with deep breaths and noticing your surroundings.

2. Anxiety

Anxiety stems from a heightened sympathetic nervous system response, leaving you feeling on edge. Practice slow breathing, focusing on longer exhales, to calm your body and mind in the moment.

3. Irritability or Edginess

Stress primes your nervous system for reactivity, making you quick to snap or feel annoyed. Use grounding techniques, like feeling your feet firmly on the floor and taking slow, deep breaths, to reset your system.

4. Overthinking

When dysregulated, your brain might default to overthinking as a way to “solve” discomfort. Redirect your focus by orienting to your environment—look around, notice colors, textures, and shapes, and anchor yourself in the present.

5. People Pleasing

People-pleasing often comes from the fawn response, where your nervous system seeks safety through connection, even at your expense. Start small by practicing setting boundaries, like politely declining something minor, and grounding yourself as you do so.

6. Difficulty Expressing Emotions

Dysregulation can suppress emotional expression, making it hard to share how you feel. Begin by tuning into your body—ask yourself, “What am I noticing right now?” Name sensations like tension or warmth to gently reconnect with your emotions.

7. Insomnia

When your body stays in a state of alertness, it’s hard to transition into restful sleep. Create a calming nighttime routine—gentle stretches, deep breathing, or a warm bath can signal to your nervous system that it’s time to unwind.

8. Gut Issues

The gut-brain axis means your digestion directly reflects your nervous system’s state. Stress can disrupt digestion, leading to bloating or discomfort. Try mindful eating: take a few deep breaths before meals and eat slowly, focusing on the flavors and textures of your food.

9. Perfectionism

Perfectionism is a coping mechanism rooted in seeking control. Shift your mindset by setting manageable goals and reminding yourself that “done is better than perfect.” Celebrate small wins to break the cycle of overachievement.

10. Muscle Tension or Unexplained Aches

Chronic stress keeps your muscles in a state of contraction, leading to tension and pain. Try progressive muscle relaxation—tense and release each muscle group, starting at your toes and working up to your head, to help your body let go of stored stress.

How to Get Started

The first step to regulating your nervous system is awareness. Take note of which signs resonate most with you and choose one or two areas to focus on first. Remember, small daily practices can make a big difference over time.

Start by incorporating one or two simple techniques when you feel dysregulated, like deep breathing or mindful eating, into your routine. Build consistency with these habits, and you’ll gradually notice your body and mind finding greater balance and calm.

It’s Possible to Feel Better

A dysregulated nervous system doesn’t have to control your life. By tuning into your body’s signals and taking small, intentional steps, you can create lasting changes that bring peace, resilience, and joy back into your days. Healing takes time, but you’re capable of it—and you don’t have to do it alone.

Choose one technique to try today, and celebrate the small victories as you begin your journey toward a more regulated and balanced life.

MY BURNOUT RECOVERY STORY + $10 OFF HAPPY JUICE

Have a question you’d love Michelle to answer on the podcast? “Ask Michelle a Question.” Click this link, record your message, hit send, and I’ll answer it in a future episode!