Understanding the Nervational System and Its Role in Stress
You may have come across the term “nervous system overload” or heard about ways to “reset” your nervous system through social media or wellness retreats. But what exactly is the nervous system, and can it truly become overloaded or need resetting?
The autonomic nervous system (ANS) plays a crucial role in regulating bodily functions that we don’t consciously control, such as heart rate, digestion, and emotional responses. It has two main branches: the sympathetic nervous system and the parasympathetic nervous system.
The sympathetic nervous system is responsible for our body’s “fight or flight” response during stressful situations. It prepares us to react quickly to threats. In contrast, the parasympathetic nervous system helps us return to a state of calm after the threat has passed, promoting rest and digestion.
While our stress-response system was originally designed to handle immediate dangers, it struggles with the chronic stressors of modern life, such as heavy workloads, financial pressures, and the challenges of balancing personal and professional responsibilities.
What Does “Nervous System Overload” Mean?
The concept of “nervous system overload” isn’t officially defined but generally refers to the physical and emotional effects of stress when we feel overwhelmed. This can occur when there are multiple uncontrollable threats or when we haven’t had time to recover from one stressor before another arises.
This idea is often compared to the outdated term “nervous breakdown,” which once described a complete inability to perform daily tasks due to extreme mental distress. However, “nervous system overload” is more about feeling frazzled and less able to cope with everyday challenges rather than being completely incapacitated.
Why Is the Nervous System in the Spotlight?
Dysregulation of the nervous system has long been linked to conditions like post-traumatic stress disorder. However, the term has gained popularity in recent years, especially since the pandemic. This increased interest could be due to a growing awareness of the biological bases of emotions and how physiological changes influence our emotional experiences.
One theory that has gained attention is the polyvagal theory, which explores the role of the vagus nerve in the autonomic nervous system. While this theory has been debunked by experts, it continues to influence discussions around trauma and stress.
There is also a risk of “concept creep,” where mild experiences are labeled as severe disorders. This can lead to unnecessary medicalization of everyday problems and shift focus away from personal experiences.
Can You Reset Your Nervous System?
Many online sources suggest that “nervous system resets” can be achieved through deep breathing, spending time in nature, or even expensive wellness retreats. However, there is no scientific evidence to support the idea that these methods can actually reset the nervous system.
Instead of focusing on a quick fix, it’s important to recognize that managing stress involves long-term strategies. Lifestyle changes such as regular exercise, adequate sleep, and a healthy diet have all been shown to reduce chronic stress.
Practices like mindfulness and meditation can also help lower cortisol levels, while time spent in nature has been linked to reduced blood pressure and self-reported stress. Engaging in creative activities like art, music, or dance can also be beneficial for stress management.
Seeking Professional Help
For those experiencing significant distress, seeking professional support is essential. Psychologists are trained in evidence-based therapies that can help individuals manage stress effectively.
It’s important to remember that sustainable change requires ongoing effort and cannot be achieved through a single “reset.” Prevention is key—reflecting on how to make life more manageable over the long term can help avoid the physical signs of distress.
In addition to her academic work, Amy Loughman provides therapies such as Acceptance and Commitment Therapy (ACT) in her private practice. Her approach emphasizes practical, evidence-based strategies for managing stress and improving overall well-being.
