Nearly all of my clients are experiencing nervous system overwhelm, which plays out in different ways from Weight Gain and Anxiety to bad habits.
The demands of daily life mixed with a build-up of difficult life experiences can catch up on us even when life is seemingly good.
When you think of an overwhelmed or dis-regulated nervous system, most think of a person who is stressed out, angry and chaotic. For many it can feel like the absolute opposite.
You may have heard terms such as sympathetic and parasympathetic nervous system, “fight or flight”, “rest and digest”. We are taught that our nervous system seamlessly moves between these two states throughout the day to adapt to our needs. However, chronic stress, overwhelm and a build-up of past negative experiences can create dis-regulation and cause our nervous system to play up.
Signs of a dominant sympathetic (fight or flight) nervous system include:
Anxiety and Stress: Constant worry, racing thoughts, and an inability to relax are clear indicators of sympathetic dominance.
Increased Heart Rate: Feeling like your heart is racing or pounding, even when there’s no immediate threat, is a sign that your body is in a state of heightened arousal.
Muscle Tension: Tense shoulders, a clenched jaw, or frequent headaches are physical manifestations of stress and sympathetic dominance.
Excessive sweating: Even in non-strenuous situations, can be a result of an overactive sympathetic nervous system.
Gut Issues: Sympathetic dominance can disrupt digestion, leading to issues like indigestion, acid reflux, or irritable bowel syndrome (IBS).
And here’s the interesting one, a lot of women in states of overwhelm actually move to Parasympathetic Dominance – Rest and Digest Overload. These produce symptoms such as:
Lack of Motivation: When your parasympathetic system is dominant, you may find it challenging to muster the energy or motivation to get things done.
Weight Gain: An imbalanced autonomic nervous system can also contribute to weight gain, as it can disrupt digestion and metabolism.
Fatigue and Brain Fog: Feeling perpetually tired and experiencing mental fog are common when your body is stuck in rest and digest mode.
Low Blood Pressure: Parasympathetic dominance can lead to lower blood pressure, causing dizziness or light-headedness, especially when transitioning from sitting to standing.
Excessive Sleep: You may find yourself needing more sleep than usual, even if you get a full night’s rest when your parasympathetic system is dominant.
You can see why hypnotherapy is so effective for weight loss with these symptoms above!
Now the whole point of this blog today is to talk about what I think is one of the BEST ways to regulate the nervous system – going for a gentle relaxing walk.
I’m sure you have heard many times, that a walk is good for mind health, but I’m going to explain why it is so good in a different way.
Let me ask you a question.
If you were being chased by a tiger, would you be able to walk slowly, enjoy the sights, breathe in the fresh air?
You definitely wouldn’t, so by doing this for just 20 minutes per day, signals to your brain that you are ok and safe!
Of course there are other great reasons as well:
Stress Reduction: Walking triggers the release of endorphins, which are natural mood lifters. It also reduces cortisol, the stress hormone, helping to alleviate anxiety and tension.
Breathing: Paying attention to your breath while walking can shift your focus away from anxious thoughts and promote relaxation.
Calming Effect: Being in natural surroundings, breathing in fresh air, and taking in the sights can have a soothing effect on your mind. Nature has a way of calming the nervous system. In this serene environment, your mind can feel safe. After all, if you were in immediate danger, you wouldn’t calmly be strolling around taking in the sights.
Activity: Even a gentle stroll gets your blood circulating, loosens tight muscles, and can improve your overall sense of well-being.
Observation: As you walk, take a moment to notice the small details around you. Observe the dew on the grass, the intricate patterns of leaves, or the play of light and shadow. This practice of mindfulness can further ground you in the present moment, fostering a sense of calm and connection to your surroundings.
When your nervous system is in a state of dis-regulation, it’s important to recognise the signs and take action to restore balance.
A calm, gentle walk in nature might be the best prescription you can give yourself.
By reconnecting with the natural world, breathing deeply, and engaging in light physical activity, you can bring your sympathetic and parasympathetic nervous systems back into harmony.
So, the next time you feel the weight of stress and anxiety, step outside, go for a walk, and give your nervous system the reset it deserves.
Your mind and body will thank you, and as you walk, remember to savour the small wonders around you, like the dew on the grass beneath your feet.
