My Lifelong Journey to Heal a Dysregulated Nervous System

My journey with unmanageable stress and a dysregulated nervous system has been with me for as long as I can remember. Growing up in a high-stress household, my parents didn’t know how to handle or process their own emotions, so naturally, they couldn’t teach me. From a young age, I was under constant pressure, and the trauma reached its peak when, at 7 years old, I was separated from my parents and sent to live in another country for over a year. At that age, no explanation made sense to me, and when I eventually returned to my parents, the high-stress environment only continued. I never had the chance to fully process what had happened.

As a result, I learned to suppress all my emotions and keep up appearances—to act like everything was okay, even when it wasn’t. Over time, this habit of suppressing my true feelings did even more damage to my nervous system. It wasn’t just the external stress, but also the inner battle of pretending to be fine that took its toll on my health.

The turning point came in my late thirties. I was overwhelmed by sadness and stress—completely debilitated by an out-of-control stress response. When my father moved to another country, all the unprocessed emotions from childhood resurfaced, and I realized my body had been carrying the weight of unresolved trauma for decades. This was my "aha" moment. I finally understood that my dysregulated nervous system was at the root of many of my health struggles.

But my journey to find solutions started long before that. Ever since I was 12 years old, I’ve been on a quest to learn everything I could about health and nutrition. I believed if I could just perfect my diet, take the right supplements, and live a healthy lifestyle, I could fix all my problems. And nutrition and lifestyle changes did help—they made a significant difference. But they were only part of the solution. It’s like a stool—if one leg is missing, it won’t stand. For me, nutrition and movement were crucial, but addressing my nervous system was just as essential.

Once I shifted my focus to managing my stress response and building self-awareness, everything changed. I realized growing up in a high-stress environment, had significantly impacted my body. I've had to be diligent with daily practices, sometimes going to great lengths just to feel "normal." It’s been a long journey, but I’m now in a much better place. I hope that by sharing my experiences, others can find their path to balance, too.

The Importance of Nervous System Health

In health coaching, we’re really starting to see how much a dysregulated nervous system affects everything. When I talk about "nervous system health," it might sound like a vague concept, especially if it’s new to you, but it’s really about how your body handles stress—whether it’s those big, life-changing events or the smaller, everyday stressors like poor diet or environmental toxins.

When your nervous system is balanced, you’re better equipped to deal with whatever life throws your way. And when you’re more resilient, it’s not just you who benefits—everyone around you does too. A well-regulated nervous system creates a ripple effect, making the environment healthier for everyone you interact with.

What is the Nervous System?

The nervous system is the body’s control center. It manages everything from physical movement to emotions and thoughts. Think of it as a complex subway system—signals travel along "tracks" (nerves) to send messages to different parts of the body. This system is responsible for many essential functions, including:

Motor functioning: Helping you move and perform physical tasks.
Sensory perception: Protecting you from danger, like keeping your hand from getting burned.
Cognitive functioning: Processing thoughts and information.
Emotional regulation: Managing emotions and responses to stress.
Immune response: Defending the body from illness.
Autonomic regulation: Handling automatic processes like breathing and heartbeat.

One of the clearest signs of nervous system dysregulation is trouble with sleep—whether it’s difficulty falling asleep or irregular sleep patterns. The stress response is another critical function. A well-regulated nervous system helps you stay calm or respond appropriately to stress without letting it take over.

Understanding Self-Regulation vs. Stress Management

Self-regulation and stress management are definitely connected, but they serve different roles. Self-regulation is about your ability to stay in control, no matter what life throws at you. It’s being able to pause, assess, and choose how you want to react. Stress management, on the other hand, is what you actively do when stress hits—using tools like deep breathing or going for a walk to calm yourself down. The key is that when your nervous system is healthy, self-regulation becomes second nature, even when you're under stress. You can stay grounded and avoid reacting impulsively because your system isn’t constantly stuck in fight-or-flight mode. So, while stress management is important, it’s self-regulation that really helps you ride out those tough moments with more ease and resilience

It’s true that for some people, especially those stuck in a dysregulated stress response, talk therapy and meditation can sometimes make things worse. When you're stuck in a state of chronic stress, whether that's in a fight, flight, freeze, or fawn response, your nervous system is on high alert, and approaching it with mind-focused methods like talk therapy or meditation can actually intensify feelings of anxiety or overwhelm.

These methods work through cognitive and emotional processing, which is great for some, but for those with a dysregulated nervous system, they can push you further into dysregulation. Your body is already in survival mode, and diving into heavy emotional or mental work without first calming the body can feel like too much.

This is why, in my experience, body-first or bottom-up techniques like breathwork, mindful movement, and Block Therapy are so effective. They work directly with the body to release tension, helping calm the nervous system so it can regulate itself. Once the body feels safe, the mind can begin to follow.

This approach has been essential in my own healing, as I continue to experience relief the more I practice these techniques. It’s not about dismissing talk therapy or meditation completely—they certainly have their place—but recognizing that for someone stuck in chronic stress, they might need to focus on the body first to create space for true healing.

Three Simple Techniques to Regulate Your Nervous System Right Now

Five-Finger Breathing Exercise
This simple, beginner-friendly technique is great for self-regulation. Here's how it works:

Trace the outline of your hand with your other hand.
Breathe in as you trace up each finger, and exhale as you trace down.
It’s a quick and effective way to calm yourself when feeling overwhelmed. Use it anytime—before a meeting or during stressful moments—to ground yourself in the present.

Overcoming Sensory Overload
When you're bombarded by too much noise or light, it’s easy to feel overstimulated. A quick fix? Set aside 10-minute walks, two or three times a day, to step away from the chaos. Leave your phone behind and take a walk to reset your system. Blocking out time ensures you prioritize these necessary breaks.

Muscle Contraction for Recalibration
When stress feels like it’s about to take over, this simple exercise can help reset your system:

Start by clenching your fists, then contract every muscle in your body simultaneously for 20 seconds—arms, legs, core, everything.
After 20 seconds, release the tension all at once and allow your body to relax for 40 seconds.
Repeat three times. This quick, three-minute reset is discreet and effective, helping you restore calm wherever you are.

Releasing Tension and Healing with Block Therapy

Block Therapy is a bodywork practice that uses a block made of birch wood (which has the same density as bone) to apply sustained pressure to targeted areas of the body. The process involves lying on the block while practicing deep, diaphragmatic breathing, which helps you gradually sink into the tissue. This releases tension, realigns the body, and loosens fascia that has tightened due to stress or injury. Over time, it can improve mobility, reduce pain, and increase flexibility. What’s especially great about Block Therapy is that it doesn’t just address physical tension—it also supports nervous system regulation by helping release stored stress and trauma, providing a deep sense of relaxation and grounding.

I've been practicing Block Therapy for over a year now, and the stress relief I've experienced has been incredible. I started with the beginner package, which includes 12 guided videos that really helped me get familiar with the practice. The birch wood block allows for deep, effective self-care, and after seeing the results, I signed up for the membership, which includes videos by Deanna Hansen, the creator and a physical therapist. She has videos that cover practically every body part, and I’ve been able to release tension in areas I didn’t even know were an issue. I’m excited to continue this journey and see where it takes me in the coming years. If this sounds like something you're interested in, you can check it out [here] (I'll add my affiliate link to the starter package).

Simple Body-Based Techniques for Lifelong Stress Relief

Incorporating stress management into your daily life doesn't have to be complicated, but it's essential for long-term health. You can start with simple practices like the five-finger breathing exercise or muscle contraction resets, both of which are quick and easy ways to help regulate your nervous system. If you want something more structured, Block Therapy is a fantastic option. It’s important to focus on body-based techniques to relieve stress and support nervous system health.

Working with the body for nervous system health has been a game-changer for me. I've been on a lifelong quest to relieve the effects of unmanageable stress, and these body-based techniques were a missing link. While I've always focused on nutrition and lifestyle changes, adding in these physical practices has made a huge difference. Don't give up if traditional mind-based methods aren't helping—sometimes, starting with your body can lead to the real transformation you need. It's worth the effort!

For years, I didn’t realize that my stress response was silently affecting my well-being. Now, I understand that prioritizing my health is not just about me—it’s about showing up fully for the people I love, especially my kids. If I’m burned out or unwell, I won’t be able to care for them in the way they deserve.

But when your stress response is well-regulated, everything shifts. You’re calmer, more resilient, and the little things don’t get to you. It changes not just how you feel, but how you engage with the world. It creates a more peaceful environment at home and ripples into your community. Nourishing your body and supporting your nervous system gives you the capacity to handle life’s inevitable stresses with grace. Trust me, the effort is worth it. Keep going—you’ve got this!