Is Your Nervous System Stuck in Survival Mode? Somatic Therapy Can Help

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Suppose you are driving a car. To drive the car normally, you need a gas pedal to speed up and a brake pedal to slow down. If you don’t have one or the other, you’ll either drive too fast or too slow. This is what a dysregulated nervous system looks like compared to its normal functioning.

Cleveland Clinic explains the nervous system as the body’s control system. Composed of the brain, spinal cord, and nerves, ascending and descending signals are sent between the brain and different body parts, allowing your body to react and your brain to process things. These signals regulate our thoughts, feelings, movements, sleep, and body processes. 

The nervous system can be split into two smaller categories:

• Central nervous system (CNS): Composed of your brain and spinal cord. Your brain reads signals from your nerves to regulate feelings, movements, etc.
• Peripheral nervous system (PNS): Composed of a network of nerves. It connects the CNS to the rest of the body, relaying information from the CNS to other body parts. 

The PNS can also be split up into two smaller categories:

• Somatic nervous system: Guides voluntary movements, like moving your hand to grab your water bottle.
• Autonomic nervous system: Guides involuntary movements, like breathing, heart rate, and reflexes.

Even further, the autonomic nervous system can be split up into two smaller categories:

• Sympathetic nervous system: Triggers “fight or flight,” gearing the body for action and stress, like increased heart rate or dilated pupils.
• Parasympathetic nervous system: Triggers “rest and digest,” promoting energy conservation and digestion, like slower breathing.

When the nervous system becomes dysregulated, it becomes overly sensitive and reactive. It has trouble shifting to and from states, specifically affecting the autonomic nervous system. Imbalance happens easily, and you may get stuck in that imbalanced state. 

Normally, if you get too stressed, the parasympathetic nervous system regulates stress by promoting slower breathing and deep, calm breaths. Vice versa, if you aren’t stressed enough in a dangerous situation, your sympathetic nervous system helps you gear up to respond to the stress, which is equally as important. If you aren’t able to properly regulate yourself, you may overreact, underreact, or stay stuck in stress states. These can be detrimental to your physical and mental health.

In a dysregulated nervous system, the sympathetic nervous system tends to win out, keeping your body in a constant state of heightened stress, even without a trigger. However, the parasympathetic system also may win out, though less frequently. This results in things like excessive sleep and low engagement. Both systems work together in tandem, and both are equally important for our overall well-being. 

Healthline lists some common signs and symptoms:

• Heightened sensitivity to sensory input, like noise or light
• Trouble falling or staying asleep
• Difficulty managing emotions or mood changes
• Digestive problems
• Constant fatigue, no matter how much you rest
• Anxiety or panic attacks
• Mental fog or difficulty concentrating

There are a couple of different things that can cause a dysregulated nervous system, says Healthline:

• Trauma, specifically childhood trauma: Trauma during an important developmental period or that has persisted over a long period of time can disrupt the typical development of the autonomic nervous system and alter its function. 
• Chronic stress: When the body experiences stress for long periods of time, it can remain in a locked state of fight-or-flight.
• Other conditions: It can also be associated with other conditions, such as autism, sleep disorders, and mental health conditions such as anxiety or depression.

Now that we know all about nervous system dysregulation, let’s talk about ways to improve this—specifically, somatic therapy.

Somatic therapy is a body-centered therapy that focuses on the relationship between the mind and body. Therapists use mind-body exercises and physical movement to release tension and find that missing or damaged connection again. 

Somatic therapy often combines talk therapy, mindfulness, and forms of physical therapy to help self-regulate emotions and move in and out of states, not just staying stuck. Through developing awareness of the mind, body, and connection between the two, your anger, frustration, stress, and emotions can be released, allowing you to relax and think clearly. 

Even if you don’t want to attend therapy, there are many actions you can take at home. Here are some tools that are quick and easy. All you need to do is be in a comfortable location of your choosing.

• Heel drops: This grounding activity helps you feel connected to the ground beneath you and the Earth in general. Sit or stand with your feet planted on the ground. Push up on your toes and drop down on your heels. Do this for 1 minute and notice the way your body reacts.
• Spinal twists: This movement helps release tension in the spine and back area. Start by standing with your feet spread apart at a comfortable position. Move your arms side to side, tapping the opposite sides of your body. Add your hips into the twist as well if you feel comfortable.
• Tapping: This tool is great for anxiety or stress. Gently tap different body parts with the pads of your fingers. As you do this for 1 minute, notice how different parts of your body react. 
• Breathing: This is one of the most underrated techniques that can be the most helpful. You can do this any way you like. Start by sitting or standing in a comfortable position. You might place your hands on your chest, or one on your chest and one on your stomach. Feel the way the air comes in and out of your body and how your stomach inflates and deflates with each breath.

Outside of somatic therapy, make sure to practice mindfulness in your everyday life. Take the time to breathe every night before you go to bed. There are many different types of simple breathing exercises online! You can also practice self-care by meditating, soaking in a relaxing bath, or writing in a journal. 

Another great option is physical exercise. You can go for a walk, attend a yoga class, or practice simple movements at home. Moving your body can help alleviate your body physically, but also emotionally and mentally. 

Overall, a dysregulated nervous system is not the greatest feeling. It can impact your daily life and leave you feeling overresponsive or underresponsive. However, there are concrete steps you can take toward alleviating this dysregulation that are scientifically proven.

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.

References

Cleveland Clinic. (2023, November 16). Nervous System. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21202-nervous-system 

Elliott, J. (2025, January 24). Collaborative Counseling & Nutrition. Collaborative Counseling & Nutrition. https://www.collab-counseling.com/blog/6-somatic-tools-to-help-release-emotionsm 

Howard, A. (2025, May 8). What Is Nervous System Dysregulation? Healthline; Healthline Media. https://www.healthline.com/health/anxiety/what-is-nervous-system-dysregulation#causes 

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