Signs Your Nervous System Is in Overdrive—and How to Reset
Do you feel constantly on edge, emotionally drained, or stuck in a cycle of anxiety and exhaustion? If so, your nervous system might be in overdrive, keeping you trapped in a heightened state of stress.
Your nervous system is designed to help you survive, but in today’s world of chronic stress, overstimulation, and uncertainty, it can easily become dysregulated—leaving you feeling tense, overwhelmed, and unable to fully relax.
Understanding the signs of nervous system overdrive and learning how to reset your system can help you regain a sense of calm, clarity, and control over your emotions.
What Happens When Your Nervous System Is Stuck in Overdrive?
Your autonomic nervous system (ANS) controls your stress response. When you experience threats, stress, or uncertainty, your body activates its fight, flight, or freeze responses to protect you.
This is helpful in actual danger, but if your nervous system stays activated for too long—due to chronic stress, trauma, or overstimulation—it can get stuck in overdrive, making it difficult to feel safe or calm.
Signs Your Nervous System Is in Overdrive
If your nervous system is dysregulated, you may experience:
Constant Anxiety or Restlessness
Feeling on edge or like you can’t relax
Racing thoughts, excessive worrying, or feeling overwhelmed
A sense of impending doom, even when things are okay
Chronic Fatigue or Burnout
Feeling exhausted even after rest
Struggling with brain fog or difficulty concentrating
Feeling emotionally numb, detached, or drained
Sleep Issues
Difficulty falling or staying asleep
Waking up feeling tense or unrested
Experiencing vivid nightmares or stress dreams
Physical Tension and Discomfort
Muscle tightness, headaches, or jaw clenching
Unexplained digestive issues (nausea, bloating, stomach pain)
Rapid heart rate or feeling like you can’t catch your breath
Feeling Emotionally Reactive or Shut Down
Overreacting to small stressors (getting easily irritated or overwhelmed)
Struggling with emotional numbness or detachment
Feeling like you’re in survival mode all the time
If these symptoms sound familiar, your nervous system may be stuck in survival mode, making it hard for you to fully rest, process emotions, or feel safe in your body.
How to Reset Your Nervous System
The good news? You can regulate your nervous system and shift from overdrive to balance using intentional techniques that signal safety to your brain and body.
Activate the Vagus Nerve (Your Body’s Built-In Calm Button)
The vagus nerve plays a key role in switching your nervous system from stress to relaxation. You can stimulate it through:
Slow, deep breathing (inhale for 4 seconds, exhale for 6)
Humming or singing (vibration activates the vagus nerve)
Gargling water (a simple but effective way to reset)
Use the Safe and Sound Protocol (SSP)
SSP is a science-backed sound therapy designed to help your nervous system process stress more effectively. It works by exposing your brain to specially filtered music that helps your body shift from hypervigilance to safety.
Get Out of Fight-or-Flight Mode with Movement
When your body is in overdrive, physical movement helps release stored stress. Try:
Gentle yoga or stretching to release tension
A short walk outside to engage your senses
Shaking out your body (animals naturally do this to discharge stress)
Use Sensory Grounding Techniques
If your nervous system is overwhelmed, grounding exercises bring you back to the present and signal safety. Try:
The 5-4-3-2-1 method (name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste)
Holding an ice pack to engage your body’s calming reflex
Weighted blankets or deep pressure to soothe your system
Prioritize Restorative Rest (Not Just Sleep)
Rest isn’t just about sleep—it’s about intentional restoration.
Spend 10 minutes in silence (turn off screens, notifications, and noise)
Try yoga nidra (a guided relaxation practice)
Take a sensory break (dim the lights, reduce noise, and breathe deeply)
Create a ‘Safety Signal’ Routine
Your nervous system responds well to predictability. Develop small habits that tell your brain you are safe:
Drinking warm tea or soup (activates the parasympathetic nervous system)
Playing calming music in the background
Practicing self-compassionate touch (placing a hand over your heart and breathing deeply)
Reduce Overstimulation (and Social Media Triggers)
If your nervous system is overwhelmed, constant stimulation makes it worse. Try:
Unplugging from screens before bed
Setting social media time limits to avoid doomscrolling
Spending time in nature to reset your sensory system
Your Nervous System Can Heal
If your nervous system is stuck in overdrive, it’s not a personal failing—it’s a survival response that’s working too hard for too long.
By using regulation techniques, you can shift from stress mode to safety mode, allowing your body and mind to finally relax.
If you’re struggling with chronic stress, anxiety, or nervous system dysregulation, therapy can help you reset and build long-term resilience.
Your body is designed to heal. With the right tools, which may include anxiety counseling, you can create a sense of calm, balance, and safety—no matter what life throws your way.
