15 Signs Your Nervous System Is Stuck In Survival Mode & How To Calm It

In a world that never seems to stop spinning, it’s no wonder our nervous systems are often running on overdrive. Between managing work, relationships, and the constant buzz of digital notifications, many of us are unknowingly stuck in survival mode. This perpetual stress can wreak havoc on our bodies and minds, leaving us perpetually frazzled and fatigued. But how do you know if you’ve fallen into this trap, and more importantly, how do you find your way out? Here are 15 telltale signs that your nervous system might be stuck in survival mode—and how you can gently guide it back to calm.

1. Constant Fatigue

If you’re constantly feeling worn out, even after what should’ve been a restful weekend or a full night’s sleep, your nervous system might be overloaded. This chronic exhaustion isn’t just tiredness; it’s a depletion of energy that doesn’t replenish as it should. According to Harvard Health, persistent fatigue is a common indicator of stress overload. To counteract this, consider incorporating practices like yoga or tai chi into your routine, which can help restore balance and promote relaxation.

Finding time to rest is crucial, not just physically, but mentally. Prioritize activities that help you unwind, like reading, painting, or simply enjoying nature. These small yet meaningful breaks can provide the necessary reset your body is craving. Remember, relaxation is a necessity, not a luxury, in the battle against chronic fatigue.

2. Heightened Anxiety

Anxiety isn’t just an emotion; when your nervous system is stuck in survival mode, it can become a full-time resident in your mind. This heightened state of alertness, triggered by an overactive fight-or-flight response, can make even minor tasks feel insurmountable. According to the Mayo Clinic, anxiety can manifest in various ways, including irritability, restlessness, and a sense of impending doom1. To soothe this anxious state, deep breathing exercises can be remarkably effective.

Focus on slow, deliberate breaths to help regulate your body’s stress response. Consider also establishing a meditation routine to anchor your mind and diminish feelings of anxiety. If you find that external stressors exacerbate your symptoms, it might be time to reassess your environment and make necessary changes. Sometimes, distancing yourself from negativity is key to resetting your nervous system.

3. Difficulty Concentrating

When your brain feels like it’s trapped in a fog, struggling to focus on tasks, it could be a sign of a stressed nervous system. This mental fatigue can impair your ability to process information, affecting both personal and professional efforts. According to WebMD, stress-related concentration difficulties are common and can be particularly frustrating. To tackle this, consider mindfulness exercises to train your brain to focus more effectively.

Dedicating even a few minutes a day to mindfulness can sharpen your concentration and lift the mental haze. Additionally, set clear goals and break tasks into manageable steps to avoid feeling overwhelmed. Balancing work with leisure and ensuring you’re not overloading your schedule can also help maintain mental clarity. Your mind deserves the same care and attention as your body, so give it the break it needs to thrive.

4. Frequent Headaches

Often, headaches are a signal from your body that something isn’t quite right. If they become a regular occurrence, it might be your nervous system’s way of waving a red flag. Persistent headaches can stem from stress and tension, which tighten the muscles in your neck and shoulders. According to Healthline, stress may trigger tension-type headaches or migraine attacks, and relaxation techniques, mindfulness, and addressing your stress triggers can help reduce their frequency.

Consider integrating regular massages or acupuncture sessions into your self-care routine. Both methods have been shown to reduce muscle tension and promote circulation, which can mitigate headache frequency. Be mindful of your hydration and nutrition as well, since dehydration can often trigger or exacerbate headaches. Taking proactive steps to nurture your body can ease the strain on your nervous system, reducing headache occurrences.

5. Digestive Issues

Your gut and brain are in constant communication, and stress can disrupt this delicate balance. Issues like bloating, constipation, and irritable bowel syndrome (IBS) are often linked to an overwhelmed nervous system. When stress hormones flood your body, they can wreak havoc on your digestive tract. According to Harvard Health, the brain and gastrointestinal system are intimately connected, and stress or emotional distress can directly trigger or worsen digestive symptoms.

To support your digestion, focus on maintaining a balanced diet rich in fiber and probiotics. Mindful eating, where you savor each bite and listen to your body’s hunger cues, can also play a critical role in digestive health. Regular exercise can further promote gut motility and ease digestion. Remember, a happy gut often reflects a calmer mind, so taking steps to care for your digestive system can have wide-reaching benefits. By addressing your diet and lifestyle, you can help soothe your nervous system1.

6. Irritability

When everything seems to set you off, it could be a sign your nervous system is on edge. Irritability often arises from an overstimulated mind that’s struggling to process stress. Taking time to identify what specifically triggers your irritability can be the first step toward managing it. Once you’ve pinpointed these stressors, you can work towards minimizing their impact on your life.

Engaging in regular physical activity is a powerful way to release built-up tension and elevate your mood. Activities such as running, swimming, or even dancing can provide an effective outlet for your stress. Furthermore, ensure that your sleep schedule supports proper rest, as lack of sleep can exacerbate irritability. By fostering a healthy lifestyle, you can create a more resilient nervous system able to withstand daily challenges.

7. Sleep Disturbances

If your nights are plagued with tossing and turning, it’s a sign that stress has infiltrated your sleep sanctuary. A hyperactive nervous system can lead to insomnia or disrupted sleep patterns, leaving you exhausted and irritable the next day. Creating a calming pre-sleep routine can help signal to your body that it’s time to wind down. Consider activities like reading, taking a warm bath, or practicing gentle yoga before bed.

Additionally, maintain a consistent sleep schedule and optimize your bedroom environment for restful slumber. This includes reducing noise, adjusting lighting, and keeping electronics out of the bedroom. Remember, quality sleep is the cornerstone of a balanced nervous system. By prioritizing your rest, you can equip yourself with the resilience needed to face each day with energy and clarity.

8. Muscle Tension

Muscle tension is one of the body’s natural responses to stress, often manifesting in the neck, shoulders, and back. This chronic stiffness can become debilitating if not addressed, impacting your daily life and mobility. Incorporating regular stretching and strengthening exercises can help ease this tension. Practicing yoga or pilates not only stretches your body but also centers your mind, promoting overall calm.

In addition to physical activity, applying heat to tense areas can encourage muscle relaxation. Consider investing in a heating pad or taking warm showers to soothe tight muscles. Remember, your body is your lifelong companion, so treat it with kindness and respect. By actively working to release tension, you can support a more relaxed nervous system.

9. Increased Heart Rate

An elevated heart rate is a hallmark of the body’s fight-or-flight response, often signaling stress or anxiety. If your heart frequently races, even during moments of rest, it could indicate that your nervous system is in overdrive. To calm your heart, practice breathing exercises that promote relaxation. Techniques like box breathing or diaphragmatic breathing can help slow your heart rate and induce a state of calm.

Moreover, engaging in regular cardiovascular exercise can strengthen your heart and improve its stress response. Consider activities such as walking, cycling, or swimming to maintain cardiovascular health. Additionally, limit caffeine and alcohol intake, as they can exacerbate heart rate fluctuations. By nurturing your heart, you bolster your overall well-being and resilience against stress.

10. Emotional Numbness

Emotional numbness is a defense mechanism that kicks in when the brain becomes overwhelmed by stress. It’s as if your nervous system puts up a ‘Closed for Business’ sign to cope with the overload. This detachment can make it difficult to connect with loved ones or enjoy activities that once brought you joy. Engaging in activities that promote emotional expression, such as art or journaling, can help break through this numbness.

Connecting with others, even when it’s difficult, can provide the support needed to manage emotional stress. Consider reaching out to a therapist or counselor who can offer guidance and coping strategies. Remember, allowing yourself to feel is an essential part of healing. By taking steps to reconnect with your emotions, you can foster a more adaptive and resilient nervous system.

11. Oversensitivity To Noise

If everyday sounds seem unbearably loud or overwhelming, it may be a sign that your nervous system is on high alert. This heightened sensitivity can lead to irritation and discomfort, further stressing an already burdened system. Creating a calm auditory environment can help mitigate these effects. Consider using noise-canceling headphones or incorporating soothing sounds into your space, like nature sounds or binaural beats.

Additionally, take deliberate breaks from noisy environments to give your nervous system a chance to reset. Quiet moments of meditation or gentle music can also provide relief from sensory overload. Your auditory system is closely linked to your emotional well-being, so nurturing it can have far-reaching benefits. By managing auditory stressors, you support a calmer, more balanced nervous system.

12. Loss Of Appetite

When stress takes hold, appetite can vanish, making it difficult to maintain a balanced diet. This loss of appetite is often a sign of a nervous system in distress, disrupting your body’s natural hunger cues. To rekindle your appetite, focus on eating small, nutrient-rich meals throughout the day. Foods rich in omega-3 fatty acids and antioxidants can help support brain and nervous system health.

Additionally, ensure you stay hydrated, as dehydration can exacerbate stress-related appetite loss. Engage in mindful eating practices, which encourage a deeper connection with the act of nourishing your body. Remember that food is fuel, essential for maintaining energy and cognitive function. By prioritizing nutrition, you can help restore balance to your nervous system.

13. Changes In Libido

A sudden drop in sexual desire can be a surprising yet common symptom of a stressed nervous system. Stress hormones like cortisol can interfere with the production of sex hormones, affecting libido. To address this, focus on reducing stress through relaxation techniques and self-care. Engaging in open conversations with your partner about stress and its impact on intimacy can also be beneficial.

Physical exercise and maintaining a healthy lifestyle can support hormone balance. Activities like couples’ yoga or massage can promote intimacy and relaxation simultaneously. Remember, a healthy libido is not just about physical well-being but emotional connection as well. By nurturing both aspects, you can help restore balance to your nervous system and relationship.

14. Skin Issues

Stress can manifest on your skin in various ways, from acne flare-ups to eczema or psoriasis. When the nervous system is in overdrive, it can trigger inflammation and exacerbate skin conditions. To combat this, focus on a skincare routine that supports stress reduction and skin health. Incorporate gentle, soothing products that don’t further irritate stressed skin.

In addition to topical treatments, manage stress with lifestyle changes such as exercise, adequate sleep, and mindfulness practices. Consider consulting a dermatologist for personalized advice on managing stress-related skin issues. Remember, your skin is a reflection of your overall health, so supporting it is crucial for well-being. By addressing both internal and external stressors, you can promote healthier, calmer skin.

15. Frequent Illness

A weakened immune system is a common consequence of chronic stress, leaving you susceptible to frequent colds and infections. If you find yourself constantly battling illnesses, it could be a sign that your nervous system needs attention. To bolster your immune system, prioritize rest, a balanced diet, and regular physical activity. Supplements like vitamin C, vitamin D, and zinc can also support immune health.

Ensure you manage stress with techniques such as meditation, deep breathing, or time spent in nature. Strengthening your immune system is a holistic process that encompasses physical, mental, and emotional well-being. By taking proactive measures to support your health, you can build a more resilient nervous system capable of weathering life’s challenges. Remember, a strong body nurtures a calm mind, and vice versa.