4 Hidden Nervous System Triggers Keeping You Stuck in Anxiety

You’ve tried deep breathing. You’ve practiced mindfulness. You’ve worked through anxious thoughts in therapy. And yet—the anxiety lingers.

If this sounds familiar, it’s not because you’re failing at managing anxiety. It’s because your nervous system is stuck in a chronic state of dysregulation.

Most anxiety treatments focus on thoughts and emotions, but your body plays a massive role in how safe or anxious you feel. And often, there are hidden nervous system triggers keeping you locked in anxiety without you even realizing it.

In this post, we’ll explore four common but overlooked nervous system triggers that might be keeping you stuck, more importantly, how to start shifting out of them.

1. Sensory Overload: Your Nervous System’s Hidden Enemy

You might not think twice about loud noises, bright lights, or constant notifications, but your nervous system does.

Why It’s a Trigger:

• Your nervous system is constantly scanning for danger (even when you’re not aware of it).

• Overwhelming sensory input—like noise, clutter, or harsh lighting—keeps your brain in a low-level state of fight-or-flight.

• If your system is already dysregulated, even minor sensory input can push it over the edge.

Signs This Might Be Affecting You:
✔ Feeling exhausted after being in a noisy or chaotic environment
✔ Struggling to focus when there’s too much background noise
✔ Feeling drained by fluorescent lights or messy spaces

How to Regulate:

• Reduce sensory load where possible (dim lights, lower noise levels, declutter spaces).

• Use noise-canceling headphones or soft background music to create a calming environment.

• Try nervous system-friendly sensory inputs, like soft textures, gentle lighting, and slow movements.

2. Poor Vagal Tone: Your Body’s “Off Switch” for Anxiety Isn’t Working

Your vagus nerve is responsible for shifting your body out of stress mode and into relaxation. But if it’s weak (low vagal tone), your nervous system stays stuck in fight-or-flight.

Why It’s a Trigger:

• A weak vagus nerve means your body can’t recover from stress quickly.

• Instead of calming down after a stressful moment, your system stays on high alert.

• This keeps anxiety looping, even when there’s no real threat.

Signs This Might Be Affecting You:
✔ Difficulty calming down after stress
✔ Frequent digestive issues (since the vagus nerve controls digestion)
✔ Feeling exhausted, foggy, or dysregulated often

How to Regulate:

• Humming, singing, or chanting (stimulates the vagus nerve).

• Cold exposure (splash cold water on your face or take a 30-second cold shower).

• Slow, deep breathing with long exhales (inhale for 4, exhale for 6-8).

The stronger your vagal tone, the faster your body can return to a state of calm.

3. Social Disconnection: Your Nervous System Needs Co-Regulation

Anxiety often makes people want to withdraw from others, but that can actually make it worse.

Why It’s a Trigger:

• Your nervous system regulates through safe social connection (this is called co-regulation).

• When you’re isolated, your body doesn’t get the cues of safety it needs to calm down.

• Without co-regulation, anxiety can feel even more overwhelming and unmanageable.

Signs This Might Be Affecting You:
✔ Feeling extra anxious or dysregulated after long periods alone
✔ Finding it hard to make eye contact or engage socially
✔ Feeling “disconnected” from people, even those you love

How to Regulate:

• Spend time with people who make you feel safe and calm (even short moments count).

• If in-person interaction feels hard, try passive co-regulation (listening to a familiar, soothing voice on a podcast).

• Use gentle social engagement (small interactions, voice notes, or even sitting near people at a café).

You don’t have to force socializing, even subtle connection helps signal safety to your nervous system.

4. Unresolved Freeze Response: When Your Body Is Stuck in “Shut Down” Mode

Many people assume anxiety is all about fight-or-flight, but freeze mode is just as common—and often overlooked.

Why It’s a Trigger:

• The freeze response happens when your nervous system feels overwhelmed and shuts down.

• Instead of feeling anxious and hyperactive, you might feel numb, foggy, or stuck.

• If your body has learned to freeze under stress, it can keep you stuck in cycles of shutdown and panic.

Signs This Might Be Affecting You:
✔ Procrastination, brain fog, or feeling paralyzed by tasks
✔ Feeling emotionally numb but anxious at the same time
✔ Struggling with fatigue, exhaustion, or dissociation

How to Regulate:

• Gently re-engage the body with small movements (rocking, stretching, tapping your arms).

• Use warming sensations (tea, blankets, warm baths) to bring your system back online.

• Engage in rhythmic movement (walking, swaying, dancing) to discharge stored energy.

If you’ve ever felt “too tired to be anxious but too anxious to relax,” you might be stuck in freeze mode. The key is to slowly bring movement and engagement back into your system.

Anxiety Isn’t Just in Your Mind It’s in Your Body

If you’ve been doing everything “right” for anxiety and still feel stuck, these hidden nervous system triggers might be keeping you locked in dysregulation.

The best part? You don’t have to fight your anxiety, you can work with your nervous system to regulate it.

Next Steps:
✅ Identify which hidden triggers resonate with you.
✅ Try one simple nervous system regulation technique today.
✅ If needed, work with a therapist trained in nervous system healing.

Your nervous system isn’t working against you, it’s trying to protect you. The key to anxiety relief is teaching it that you are safe.

To find out more about my services, click here: Anxiety Therapy