Dysregulated nervous system

By: Cat Salladin

Neurodiversity is a concept that acknowledges the natural variations in human cognition and neurodevelopment. It recognizes that neurological differences, such as those seen in autism, ADHD, sensory processing disorder, and other conditions, are simply part of the spectrum of human diversity. With a neurodivergent-affirming lens, understanding and caring for individuals who have different world experiences due to variations in nervous system processing is beneficial for not only neurodivergent individuals, but also for the whole of society. In this blog post, we'll explore what a dysregulated nervous system is, what it feels like, how it intersects with neurodivergence, and the importance of affirming and supporting neurodivergent individuals, as well as some regulation tips to try.

Understanding Dysregulated Nervous Systems

The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It plays a vital role in regulating various bodily functions, including sensory perception, movement, and emotional responses. A dysregulated nervous system refers to an imbalance, or dysfunction, in the intricate network of the nervous system's processing and response mechanisms. This imbalance can manifest in various ways, impacting sensory perception, emotional regulation, and overall neurological function. Sensory processing differences are a common aspect of dysregulated nervous systems, wherein individuals may experience hypersensitivity or hyposensitivity to sensory stimuli such as sounds, lights, textures, or smells. These sensory challenges can lead to overwhelming experiences that affect daily functioning and well-being. Additionally, emotional dysregulation is often intertwined with dysregulated nervous systems, resulting in difficulties managing emotions, frequent mood swings, heightened anxiety, or impulsivity. These challenges can significantly impact social interactions, relationships, and overall mental health. Therefore, understanding the complexities of dysregulated nervous systems is crucial in providing effective support and affirmation for neurodivergent individuals.

One hallmark trait of neurodivergence is nervous system processing differences. Autistic individuals and other neurodivergent people may experience hypersensitivity or hyposensitivity to sensory stimuli of the world around them. Because the world, at times, is an extremely overstimulating place, even to neurotypical people, those who are predisposed to dysregulation due to having a neurodivergent mind and body can experience overwhelming sensory experiences that affect their daily functioning and well-being.

Another aspect of a dysregulated nervous system, especially among neurodivergent folks, is emotional dysregulation. This can manifest as difficulty regulating emotions, frequent mood swings, heightened anxiety, or impulsivity. These challenges can impact social interactions, relationships, and overall mental health.

Individuals with dysregulated nervous systems often describe the experience as feeling like they're constantly walking a tightrope, never quite able to find balance. Emotional dysregulation can manifest as a rollercoaster of intense feelings, where even minor triggers can lead to overwhelming emotional responses. It's like being caught in a storm, with emotions swirling uncontrollably, making it difficult to find a sense of calm or stability. These fluctuations in mood can be exhausting, leading to feelings of frustration, shame, and isolation. Additionally, the constant struggle to regulate emotions can heighten anxiety and lead to a sense of being constantly on edge. It's like living in a state of perpetual alertness, where even the smallest stressors can feel magnified. This emotional volatility can also manifest in impulsive behaviors, as individuals may struggle to think through consequences in the heat of the moment. Overall, living with a dysregulated nervous system can feel like navigating a turbulent sea, with emotions and thoughts crashing against the shore, leaving individuals feeling overwhelmed and uncertain.

Neurodiversity and Dysregulated Nervous Systems

Neurodiversity acknowledges that neurological differences are not inherently good or bad; they are simply variations in human neurology. However, neurodivergent individuals who may have dysregulated nervous systems often face stigma, discrimination, and misunderstanding in society. Their differences may be pathologized, leading to attempts to "normalize" or "fix" them through interventions that may not be appropriate or helpful.

In addition to the inherent challenges of dysregulated nervous systems, neurodivergent individuals often face the pressure to mask or camouflage their differences in order to fit societal norms. Masking involves suppressing or hiding aspects of one's neurodivergent traits in order to blend in or appear neurotypical. While masking can be a coping mechanism used to navigate social situations, it can also contribute to a dysregulated nervous system. Constantly suppressing one's natural tendencies and forcing oneself to conform to neurotypical expectations can be emotionally exhausting and psychologically taxing. It creates a dissonance between one's authentic self and the persona they present to the world, leading to internal turmoil and a sense of alienation from oneself. Moreover, the effort expended in masking detracts from the energy available for self-regulation and coping with sensory stimuli, exacerbating the challenges associated with dysregulated nervous systems. Therefore, the pressure to mask can perpetuate a cycle of dysregulation and can lead to burnout, further highlighting the importance of affirming and accommodating neurodivergent individuals without forcing them to mask their true identities.

It's essential to recognize that dysregulated nervous systems are part of the broader spectrum of neurodiversity. Neurotypes such as autism, ADHD, and other sensory processing differences are not defects to be corrected but variations in neurology that contribute to the richness of human experience.

Affirming Neurodivergent Individuals

Affirming neurodivergent individuals means embracing and celebrating their differences rather than trying to change or suppress them. It involves creating environments that accommodate their needs and preferences, fostering acceptance and understanding, and promoting their autonomy and self-expression.

Embracing and affirming neurodivergent individuals not only benefits them on an individual level but also enriches society as a whole. By recognizing and celebrating neurodiversity, we foster a culture of inclusion and acceptance that values diversity in all its forms. Neurodivergent individuals bring unique perspectives, talents, and strengths to the table, enriching our communities, workplaces, and social interactions. When we create environments that accommodate their needs and preferences, we unlock their full potential and enable them to thrive. Additionally, promoting autonomy and self-expression empowers neurodivergent individuals to contribute their unique gifts to society and make meaningful contributions to the world. By embracing neurodiversity, we create a more vibrant, creative, and compassionate society where everyone has the opportunity to fulfill their potential and lead fulfilling lives. Affirming neurodivergent individuals who experience dysregulated nervous systems is essential for creating a more inclusive and equitable society. By embracing neurodiversity, challenging stigma, and promoting acceptance and understanding, we can create environments where all individuals can thrive and contribute their unique gifts to the world. Let's celebrate the richness of human neurology and work towards a more inclusive future for everyone.

How can we work to create more inclusive environments for those with dysregulated nervous systems?

Here are some ways to affirm neurodivergent individuals:

Educate Yourself: Take the time to learn about different neurodivergent experiences, including how they manifest and the challenges individuals may face. By understanding their experiences, you can better support and advocate for them.

Respect Autonomy: Recognize that neurodivergent individuals have agency and autonomy over their lives. Listen to their preferences and needs, and involve them in decision-making processes that affect them.

Create Inclusive Environments: Make spaces more accessible and inclusive for neurodivergent individuals. This may involve providing sensory-friendly accommodations, such as quiet areas or fidget tools, and minimizing sensory overload.

Foster Acceptance: Challenge stereotypes and misconceptions about neurodivergence and promote acceptance and inclusion in your communities. Encourage empathy and understanding among peers, colleagues, and family members.

Advocate for Accessibility: Advocate for policies and practices that promote accessibility and accommodation for neurodivergent individuals in schools, workplaces, and other settings. This may include advocating for reasonable accommodations, such as extended time on tests or flexible work arrangements.

Support Mental Health: Recognize the importance of mental health support for neurodivergent individuals, including access to therapy, counseling, and other resources. Validate their experiences and provide a supportive space for them to express their emotions and struggles.

Celebrate Neurodiversity: Celebrate the strengths and talents of neurodivergent individuals and highlight the contributions they make to society. Emphasize the value of diverse perspectives and ways of thinking.

While neurodivergent individuals may experience dysregulation to a higher degree than neurotypical, or allistic, people, understanding how the nervous system works, how to create ideal environments, and how to regulate one’s nervous system can be beneficial to all individuals of all neurotypes. There are many methods to regulate one’s nervous system. Regulating a dysregulated nervous system involves implementing strategies to manage sensory sensitivities, emotional dysregulation, and other challenges associated with neurodivergence. While these methods may vary depending on individual preferences and needs, there are several approaches that can be effective in promoting self-regulation and well-being. One approach is sensory regulation, which focuses on managing sensory input to reduce overwhelm and promote a sense of calm. This may involve creating sensory-friendly environments that minimize sensory triggers, such as using noise-canceling headphones, dimming lights, or providing weighted blankets for comfort. Additionally, engaging in sensory activities, such as deep pressure massage, proprioceptive input, or grounding techniques, can help regulate the nervous system and promote relaxation.

Emotional regulation techniques are also essential for managing the emotional ups and downs associated with dysregulated nervous systems. These may include mindfulness practices, such as deep breathing exercises or meditation, which can help individuals become more aware of their emotions and respond to them in a healthy way. Cognitive-behavioral strategies, such as cognitive restructuring or thought challenging, can also be effective in reframing negative thoughts and managing anxiety or impulsivity.

Physical regulation techniques, such as exercise or movement-based activities, can help release pent-up energy and regulate arousal levels. Engaging in activities like yoga, dancing, or hiking not only promotes physical health but also supports emotional well-being by reducing stress and promoting relaxation.

Additionally, building a strong support network can be invaluable for regulating a dysregulated nervous system. Having trusted friends, family members, or professionals who understand and validate one's experiences can provide emotional support and practical assistance in navigating challenges. Peer support groups, therapy, or counseling can also offer valuable resources and strategies for managing neurodivergent traits and promoting self-regulation.

In the pursuit of regulating a dysregulated nervous system, it's crucial to recognize the significance of rest and self-care. Rest is not merely a luxury but a fundamental necessity for maintaining overall well-being and promoting neurological balance. Neurodivergent individuals, who often navigate a world that may overwhelm their sensory and emotional systems, can particularly benefit from prioritizing restorative practices. Adequate rest allows the nervous system to recalibrate, replenishing energy reserves and fostering resilience in the face of stressors. Incorporating rest into daily routines can take various forms, including getting sufficient sleep, taking breaks during the day to recharge, engaging in activities that promote relaxation, and setting boundaries to protect personal time and energy. By honoring the need for rest, individuals can better regulate their nervous systems, enhance emotional stability, and cultivate a greater sense of equilibrium in their lives. Thus, integrating rest into self-care practices is an essential component of affirming and supporting neurodivergent individuals on their journey toward well-being and self-empowerment.

Achieving regulation within the nervous system can lead to transformative improvements in various aspects of an individual's life. With a regulated nervous system, individuals often experience enhanced emotional resilience and stability, allowing them to navigate daily stressors with greater ease and flexibility. This newfound emotional balance can foster healthier relationships, as individuals may find themselves better equipped to communicate their needs and boundaries effectively. Moreover, regulation within the nervous system can promote greater cognitive clarity and focus, enabling individuals to engage more fully in tasks and activities that align with their interests and goals. Improved sensory regulation can lead to a more comfortable and enjoyable experience of the world, with reduced sensitivity to overwhelming stimuli and increased ability to engage with one's surroundings. Overall, a regulated nervous system empowers individuals to lead more fulfilling and authentic lives, characterized by greater self-awareness, resilience, and capacity for meaningful connection and engagement with the world around them.

Ultimately, finding the right combination of strategies for regulating a dysregulated nervous system may involve trial and error, as what works for one individual may not work for another. It's essential to approach self-regulation with patience, compassion, and openness to experimentation, recognizing that everyone's journey towards well-being is unique. By prioritizing self-care, seeking support, and exploring different coping strategies, individuals with dysregulated nervous systems can empower themselves to live fulfilling and meaningful lives.