Imagine this: your nervous system starts to become hypersensitive. Maybe it’s triggered by overexertion, a virus, a car accident, or a physical injury. Whatever the reason, it feels like your system has gone rogue, pulling your brain along for the ride.
At first, it might just seem like you’re a bit more stressed than usual. But then the spiral begins. Your thoughts start racing, running wild in ways you can’t control. Everyday worries that would normally roll off your back now stick like glue. The harder you try to stop the whirlwind, the faster it seems to spin.
This relentless mental state is common for people with chronic illness, particularly those linked to nervous system dysfunction. You’re battling a racing mind, firing off stress signals that refuse to let you sleep. Intrusive thoughts creep in, trapping you in a loop that only amplifies your symptoms.
“Just don’t think about it,” people might say. Or perhaps you’ve heard, “I’m sure your symptoms are real for you,” in a way that feels dismissive. You might start believing you’re weak-minded because you can’t slow your thoughts or control your racing mind. But here’s the truth: this isn’t your fault.
Let’s take a closer look at what’s actually causing this to happen. Are we even truly in control of our thoughts when the nervous system is running the show?
The Hypersensitive Nervous System
Here’s the thing: the nervous system is like your body’s alarm system. Its job is to protect you by activating fight-or-flight mode when danger is near. But sometimes, that alarm gets stuck in the “on” position.
This hypersensitivity can happen for lots of reasons—chronic stress, trauma, overexertion, or even something like a virus. When it happens, the nervous system becomes like a car engine that refuses to shut off, constantly revving and sending out stress signals.
How the Brain Gets Pulled In
When your nervous system is in this overdrive state, it sends a constant stream of "danger" signals to your brain. The brain, trying to make sense of what’s happening, kicks into high gear, creating a cascade of reactions:
Endless negative thoughts: Your brain churns out worry after worry, trying to solve a problem it can’t identify.
Broken sleep and nightmares: With the alarm system stuck on, deep, restorative sleep becomes nearly impossible.
A relentless mental loop: Your mind races, stuck in overdrive, unable to find the off switch.
Here’s the most important part: these thoughts aren’t your fault. They’re not a reflection of who you are. They’re simply your brain’s response to an overstimulated nervous system.
It’s no wonder that when you try to explain these symptoms to others, they might think it’s "all in your head." But to those of us who understand how the nervous system works, we know differently. It’s not just psychological; it’s physiological. In fact, you might even start to think you’re going crazy. This is why understanding and knowledge about these disorders is so important—it’s the key to making progress and getting better.
How the Brain Gets Pulled In (Continued)
Still not convinced? Let’s tackle a common misconception: the belief that you’re fully in control of your thoughts. Think about it—are you always consciously deciding what to think?
Take dreams, for instance. When you’re asleep, you’re not actively choosing what to dream about. Those vivid, sometimes bizarre scenarios—like being chased by a giant squid or snake—emerge from the subconscious depths of your mind. You didn’t select them; they simply appeared, guided by your nervous system and subconscious processes.
Now, consider how this same automatic mechanism operates when you’re awake. If your nervous system is stuck in high-alert mode, it keeps signalling danger to your brain—even when no real threat exists. This ongoing state of hyperactivation fuels intrusive and negative thoughts. These thoughts aren’t deliberate; they’re a physiological response, rooted in the overactivity of your autonomic system.
It’s why meditation can feel so difficult. You might sit down, determined to clear your mind, only to find thoughts bubbling up uninvited. When your autonomic system is stuck in a fight-or-flight state, it floods your brain with stress signals, making it nearly impossible to quiet your mind. This system isn’t asking for your permission—it’s acting on autopilot.
The Downward Spiral
This is where the cycle kicks in. Stress signals from the nervous system lead to anxious thoughts, which create more mental stress. That stress feeds back into the nervous system, reinforcing the state of high alert. It’s like a feedback loop you can’t escape—each part of the system pushing the other deeper into overdrive.
Breaking the Cycle
The good news? You can break the cycle. Calming the nervous system is the key to stopping those stress signals. Here are a few strategies that can help:
Mindfulness and Relaxation: Practices such as deep breathing, meditation (focused on taking control rather than letting go), and progressive muscle relaxation can help reset your nervous system.
Stimulating the Vagus Nerve: Gentle techniques like humming, cold exposure, or yoga activate the vagus nerve, helping your system shift out of fight-or-flight mode.
Pacing and Rest: Overexertion is a major stressor. Listen to your body, take regular breaks, and avoid pushing through exhaustion.
Healing Through Diet: Supporting your gut-brain connection with anti-inflammatory foods, prebiotics, and probiotics can help regulate your nervous system. Cutting back on sugar and stimulants also makes a big difference.
Rewiring the Brain: Brain-training exercises and therapies like NLP & CBT can teach your brain to respond differently to stress signals, helping you break free from the loop.
Why Managing Your Environment, Food, and Activity Matters
When your nervous system is hypersensitive, it reacts to everything in your environment—physical exertion, diet, even your surroundings. Each of these factors can either calm or overstimulate the system, influencing how you feel both physically and mentally.
Exercise: A Double-Edged Sword
Exercise is often seen as a cure-all for health, but when your nervous system is stuck in overdrive, it can have the opposite effect. Activities like running or high-intensity workouts push your system further into fight-or-flight mode. Instead of calming things down, they ramp it up, leading to more intrusive thoughts, fatigue, or even a physical crash. Gentle, restorative movement like stretching, walking, or yoga is a better choice during recovery.
Food: Fuel or Fire?
What you eat directly impacts your nervous system. Highly processed foods, sugar, and stimulants like caffeine can overstimulate an already fragile system. On the other hand, anti-inflammatory foods like berries, leafy greens, and healthy fats can soothe the gut-brain axis, reducing stress signals. Eating smaller, balanced meals helps keep blood sugar levels stable, which also prevents additional strain on the nervous system.
Your Environment: A Safe Haven or a Stressor?
The environment you’re in matters more than you might think. Bright lights, loud noises, or chaotic surroundings can all send stress signals to your brain. Creating a calm, quiet, and organized space gives your nervous system a chance to reset. Even small changes, like dimming lights or using noise-cancelling headphones, can make a significant difference.
Why It All Comes Together
These aspects—exercise, food, and environment—form the foundation of recovery. Managing them isn’t about being perfect; it’s about making mindful choices that keep your nervous system from being triggered. Think of it as creating a cocoon of safety for your body and mind, allowing them to heal without constant disruption.
A Compassionate Perspective
If you’re caught in this cycle, remember this: it’s not because you’re weak or doing something wrong. A hypersensitive nervous system isn’t a reflection of your character—it’s a physiological condition. And with time, patience, and the right tools, you can regain control.
Recognize that everything you now do needs to be aimed at nervous system recovery: the food you eat, the drinks you consume, the thoughts you allow, the activities you choose, and the environment you’re in. Every small decision shapes your recovery.
Understanding the connection between your nervous system and your brain is the first step toward healing. You’re not alone in this, and better days are ahead. Trust in the process, and keep moving forward—one step at a time.
References
Craig, A. D. (2002). How do you feel? Interception: The sense of the physiological condition of the body. Nature Reviews Neuroscience, 3(8), 655-666.Discusses how the brain interprets bodily signals and its role in nervous system regulation.
Porges, S. W. (2009). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(Suppl 2), S86.Explains the vagus nerve's role in calming the nervous system.
Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.Outlines how chronic stress affects the nervous and endocrine systems.
Van Oudenhove, L., & Aziz, Q. (2009). The role of psychosocial factors and psychiatric disorders in functional dyspepsia. Nature Reviews Gastroenterology & Hepatology, 6(8), 415-426.Provides insights into the gut-brain connection and its impact on the nervous system.
Gupta, A., & Silman, A. J. (2004). Psychological stress and fibromyalgia: A review of the evidence suggesting a neuroendocrine link. Arthritis Research & Therapy, 6(3), 98-106.Highlights the link between stress, nervous system dysfunction, and chronic conditions.
Shapiro, S. L., & Carlson, L. E. (2009). The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions. American Psychological Association. Discusses mindfulness-based approaches to calming the nervous system.
Mayer, E. A. (2011). Gut feelings: The emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12(8), 453-466.Explores the bidirectional nature of the gut-brain axis.
Dr. Leslie Ellis. (20022) Dreams as a picture of the nervous system. How dreams can reflect the state of the nervous system.
Comments