47 Practices to Heal a Dysregulated Nervous System

Are you someone with a sensitive nervous system who experiences anxiety, a sense of overwhelm, fatigue, or burnout? These are common signs of a dysregulated nervous system, often shaped by chronic stress, traumatic experiences, or lack of foundational biological needs like sleep.

The good news is: there’s so much you can do to support your healing. In this blog post, you’ll find 47 practices that have helped people with a dysregulated nervous system feel more grounded and resilient. These tools are here to help reduce stress and anxiety, boost energy, improve sleep, and support your overall well-being.

If you’re ready to start healing your dysregulated nervous system, keep reading. Your healing journey starts here.

We hope you find these practices supportive—and that they bring you closer to a life that feels calmer, healthier, and more aligned.

What are the best practices to heal a dysregulated nervous system?

There is no one-size-fits-all answer when it comes to listing the best practices to heal a dysregulated nervous system. However, some general recommendations can be made based on the unique sensitivity and degree of dysregulation of your nervous system. For example, lifestyle interventions such as diet improvements, regular exercise, and sleep hygiene can be helpful for anyone, but they’re critical for people who have a high degree of sensitivity. Others may benefit from body-mind practices such as yoga, meditation, or breathwork. Still others may find it helpful to see a therapist and/or use supplements to support their nervous system. Ultimately, it is important to experiment with different approaches and find what works best for you.

Foundational Biological Needs

 1. Deep, uninterrupted sleep (7-9 hours)

Deep, uninterrupted sleep is critical for overall health. Most people know that adequate sleep is important, but they may not realize just how critical it is for regulating the nervous system and overall well-being. Others suffer from bouts of insomnia and sleep anxiety. During sleep, the body has a chance to rest and repair itself. The brain also uses this time to cleanse itself of toxins that can build up during the day. If your nervous system is dysregulated, you might have sleep problems such as trouble falling asleep or waking up in the middle of the night. But don’t worry, there are plenty of things you can do to sleep better!

We can improve our sleep by exposing our eyes to the sun in the morning or by minimising exposure to light after sunset. Avoid eating 2-3 hours before sleep. Learn about your cyrcadian rythm and how it determines your sleep cycles.

2. High-quality nutrition, avoiding processed food and eating lots of fermented food

The food you eat has a direct impact on your nervous system—not just physically, but emotionally, too. Your brain and body need a wide range of vitamins, minerals, and healthy fats to function, regulate, and repair. Whole, unprocessed foods are rich in these nutrients, while processed options often lack what your sensitive system truly needs.

Fermented foods like sauerkraut, kefir, and kimchi may also support a healthier gut microbiome, which is closely linked to mood and stress regulation—but this area is still being studied.

Next time you’re shopping, take a moment to check product labels or scan them with one of the many helpful nutrition apps. You don’t have to be perfect—just mindful choices can make a meaningful difference in how your nervous system feels and functions.

3. Blood sugar balance

Maintaining a healthy blood sugar balance is essential for overall health and well-being. When blood sugar levels are too high or too low, it can have a major impact on the nervous system. Blood sugar spikes are followed by fatigue, anxiety, and depressive feelings. Keeping blood sugar balanced by monitoring your blood sugar levels is essential in regulating mood and supporting dysregulation. This can be achieved through blood sugar monitoring devices.

There are several things that you can do to prevent blood sugar spikes, such as a low-carb and low-sugar diet, maintaining a healthy weight, staying hydrated and active.  

4. Sunshine

Sunshine is essential for our health. Sunlight helps build vitamin D, which helps a dysregulated nervous system. It is best to get into the sun in the morning before the sun reaches its highest UV. There are also a few vitamin D-rich foods: salmon, eggs, and milk. Apart from that, sun exposure increases the level of serotonin, which is responsible for our mood. Taking a walk on a sunny day sounds like a nice thing we can do for our health, doesn’t it? Just remember to protect your skin with SPF cream.

5. Limit (or avoid) alcohol consumption

When it comes to supporting a sensitive or dysregulated nervous system, alcohol is best avoided altogether. While it may feel relaxing in the moment, alcohol disrupts communication between brain receptors, impairing the central nervous system and interfering with your brain’s natural ability to regulate.

In the short term, alcohol can dull cognitive function, reduce coordination, and impair decision-making. In larger quantities, it can lead to nausea, blackouts, or even life-threatening effects. Over time, regular alcohol use can contribute to nervous system damage, including poor balance, slowed reaction times, confusion, and chronic brain fog.

While some sources suggest potential benefits to moderate drinking, these are often outweighed by the risks—especially for those with sensitive systems. For true nervous system healing, alcohol tends to work against your goals. If you’re on a regulation journey, choosing to reduce or eliminate alcohol can be one of the most powerful steps you take.

Daily Movement & Embodiment

6. Somatic exercises and somatic workouts

Your body holds stories your mind may not yet have words for—and that’s where somatic practices come in. Somatic exercises and workouts are movement-based approaches that help you reconnect with your body, release stored stress, and restore a sense of safety from the inside out.

Unlike traditional workouts that focus on performance or intensity, somatic workouts are about tuning in rather than pushing through. They might include gentle movements, breathwork, shaking, stretching, or slow strength-based exercises that support interoception—your ability to sense what’s happening inside your body.

These practices can help you learn what regulation feels like in your own body, build body-based awareness, and strengthen your ability to come back to calm after activation. Over time, they retrain your nervous system to move out of chronic stress responses and into a place of resilience, flow, and grounded energy.

Even five or ten minutes a day can make a difference. Try starting with one simple practice—like a pendulum sway, gentle spinal twist, or a self-hug—and notice how your body responds. Regulation doesn’t always start in the mind. Sometimes, it begins with a single, mindful movement.

7. Moderate movement (jogging, dancing, walking)

It’s well known that exercise is good for the body, but what about moderate movement? Studies have shown that even moderate movement can have a positive impact on the nervous system. Having an embodiment practice may help you to create awareness in your body. It also allows you to relieve stress and balance dysregulation through bodily movement. Find an activity that you enjoy and experience the boost of endorphins after the practice. If you need extra motivation, you can join some dance classes or jogging group. Who knows, maybe you will discover a new passion and make new friends?

8. Yoga, Tai chi, Qi Gong

Yoga, Tai Chi, and Qi Gong are all traditional practices that have been shown to be effective in calming the nervous system. These exercises help to promote relaxation and harmony within the body, and they can be easily incorporated into a busy lifestyle. As a result, they offer an excellent way to reduce stress and improve overall health. These techniques can help you create more awareness of how you are feeling. If you can catch the tension in your body, you can learn to recognize emotions as they come up. Yoga also teaches proper breathing, which strengthens the peripheral nervous system. There are a great number of yoga styles that you can choose from.

9. Proprioceptive stimulation

Proprioception is the body’s ability to locate its position in space as the body moves. It can be stimulated with weight-bearing activities (push-ups, crawling), resistance activities (pushing, pulling), heavy lifting, cardiovascular exercises (running, jumping), oral activities (chewing), and deep pressure (hugs!). Proprioceptive activities help to support and balance your nervous system. Some of them don’t require a lot of time or energy but can still be good exercise for your health.

10. Walking barefoot on the beach, grass, nature

Walking barefoot over natural terrain is suitable for regulating your nervous system. When your feet touch the earth, they receive electrons that promote relaxation. It allows you to connect with the earth’s surface through your feet, which helps to ground your nervous system. Nature has its own calming effects on our minds, which have also been scientifically proven. A study showed that it could help heart rate variability, inflammation, better sleep, cortisol regulation, autonomic nervous system balance, and reduce stress. Walking on the beach can also be a nice massage for our feet.

Breath & Vocal Regulation

11. Deep breathing 

Deep breath is a type of breathing that helps to oxygenate the blood and regulate the nervous system. The diaphragm is a muscle that separates the chest cavity from the abdominal cavity. Deep breathing is one of the quickest ways to calm your nervous system. Try this out by sitting in a comfortable spot and inhaling through your nose while expanding your abdomen and chest. Exhale completely through the mouth and extend the outbreath. While doing that, try to concentrate only on the flow of the air coming through your nose, lungs, and belly and coming back through your mouth. If you find it helpful, close your eyes and put your hand on your chest to feel it expand.

12. Chanting, singing

Chanting and singing are both excellent ways to relax the nervous system. Chanting is a type of vocalizing that is often used in religious or spiritual practices. It involves repeating a word or phrase over and over again. This repetition can help to quiet the mind and focus the thoughts. Singing is also a great way to relax the nervous system.

Chanting and singing allow your breathing to slow down and stimulate the vagus nerve. Vocal stimulation is one of the quickest ways to transition from fight or flight (dysregulation) to rest and digest. Singing can be also an effective method for expressing emotions even if you practice it only at home. Why not do a little concert for yourself?

13. Vagus nerve soothing exercises

The vagus nerve is what activates the parasympathetic systems, promoting calmness after periods of stress. It is connected to your vocal chords and the muscles at the back of your throat. You can physically stimulate the vagus nerve through gargling, singing, om-ing, and laughing. The physical feeling of your vocal cords can activate the vagus nerve! Chant, laugh, hum, sing om-mantras, whatever you feel like doing, to support your nervous system.

Restorative Sensory & Relaxation Resets

14. Resting and relaxation without screen time or obligations

Most of us are constantly bombarded with stimulation from our electronic devices. While it can be hard to unplug, it’s important to take some time for rest and relaxation without screens. Allowing your body time to relax fully is very important in strengthening the nervous system. You could relax by having a hot bath, taking deep breaths between meetings/clients, or simply lying down and taking a minute to yourself. Put your phone away and give yourself some time to clear your mind and rest your eyes.

15. Tech-free time

It’s no secret that we live in a world that is increasingly reliant on technology. From our smartphones to our laptops, it seems like we can’t go a minute without being plugged in. Staring at your phone screen all day is one of the most overstimulating practices that we all engage in. A notification here, a message there, and before you know it, you have wasted hours scrolling through Instagram and feel dysregulated. It becomes a strong habit or even an addiction that is not so easy to let go. Apart from the psychological consequences of phone addiction, the blue screen affects us physically too. Some of the negative effects are eye disorders or sleep problems (due to melatonin suppression). That’s why it’s so important to have some tech-free time, especially in the evening before going to bed.

16. Smells

Smell is one of the most powerful senses. It can trigger memories and emotions, and it can also influence our behavior in unexpected ways. For example, the smell of coffee may make us feel more alert, while the smell of baking bread can make us feel hungry. It’s no surprise, then, that our sense of smell is closely linked to our nervous system. Numerous studies show the stress-suppressing effects that aromas have. Scents such as coffee beans and essential oils have been shown to reduce stress markers in the brain with just one sniff. 

17. Massage

Massage is more than just a way to relax. It has been shown to have a positive effect on the nervous system, improving circulation and helping to reduce stress hormones. Massage has also been shown to be helpful in reducing pain and inflammation. Massage therapy can help activate the parasympathetic division. The body can restore balance through massage, aiding sleep and concentration. After a good massage, oxygen and blood flow moves freely throughout your body. It is also a relaxing practice for your muscles, which tend to be too tense when you experience high stress levels. When your body is relaxed, your mind follows, and you can see that you become more calm and cheerful.

18. Epsom salt baths

Epsom salt baths are a gentle, soothing option that many people with a sensitive nervous system find comforting. The salts contain magnesium, which some early studies suggest may help support mood and ease muscle tension. There’s also anecdotal evidence that it may play a role in reducing stress by influencing serotonin levels—but research is still limited.

If this practice resonates with you, consider making it a calming ritual: a warm bath with two cups of Epsom salt, soft music, and maybe even a scented candle. It’s not a guaranteed fix, but it can be a supportive way to create space for rest and regulation.

19. Cold plunges

Exposure to water at different temperatures can influence the nervous system, and cold therapy has recently gained popularity. While early research and personal reports suggest that cold plunges may help with symptoms like anxiety, low mood, or fatigue, it’s important to note that the science is still emerging—and this practice isn’t for everyone.

Some people with a sensitive nervous system find cold plunges invigorating, while others may experience increased stress or discomfort. It may also slightly support metabolism and immune response in certain cases, but these effects can vary widely.

If you’re curious about cold therapy, start gently, listen to your body, and know that there are many other effective ways to support your nervous system if this one doesn’t resonate with you.

20. Nature/forest bathing

There is something uniquely calming and refreshing about spending time in nature. Maybe it’s the sound of the leaves rustling in the breeze, or the sight of trees towering above you. Whatever the reason, there is no denying that being in nature can help to reduce stress and promote a sense of wellbeing. Going into nature has been studied to be a promising therapeutic method for heart rate, blood pressure, and relaxation. A simple forest walk has been shown to reduce stress markers considerably. While being in the forest, the number of stressors is limited and we can fully concentrate on the calming sounds of nature. 

21. Meditation

Meditation can have numerous positive effects on stress, anxiety, depression, and insomnia. It is also significant in promoting inner peace and mindfulness, aiding individuals in managing their mental and emotional states. It also makes us more aware of our thoughts and emotions, and helps us deal with them in a better way. Research shows that meditation can strengthen neural connections or even change the brain’s structure. There are different types of meditation, such as mindfulness meditation, zen meditation, and many others – you can choose the one that is the most suitable for you. Even just five focused breaths throughout the day can significantly impact your nervous system’s health!

22. Journal to release past trauma

Writing down your stressful thoughts, past trauma, or complaints is a great way to clear your mind. This practice is often called ‘mind dumping,’ as it helps reset your thoughts. It can also make it easier to deal with difficult emotions that we experience for any reason. Writing has a therapeutic effect and is sometimes used as a therapeutic method. 

Relational & Emotional Support

23. Co-regulation with a loved one in a secure relationship

Co-regulation happens in a secure and attuned relationship. When we connect to a loved one who is in a regulated state through touch, breath, or verbal mirroring, we can regulate our nervous systems simultaneously. This helps us shift out of a dysregulated state. Co-regulation has been shown to have a number of benefits, including reducing anxiety and improving sleep quality. When we are able to co-regulate with a loved one, we are tapping into a powerful tool for managing stress and promoting wellness. Being in a healthy relationship where we can rely on the other person increases our sense of security and lowers stress.

24. Build healthy relationships

Authentic, supportive relationships are one of the most powerful tools for nervous system healing. When you feel truly seen, heard, and safe with someone, your body relaxes—and your nervous system begins to regulate more easily.

Connection with others has been shown to reduce stress, support emotional resilience, and even promote physical healing. Having someone you trust—a friend, partner, or even a community—can act as a powerful co-regulator during difficult times. Simply knowing you don’t have to face everything alone brings a deep sense of safety to your system.

Research even suggests that strong, healthy relationships can extend your lifespan and improve quality of life. So while healing often starts within, don’t underestimate the power of a kind word, a shared laugh, or a heartfelt conversation. These moments of connection are medicine for your nervous system.

25. Setting boundaries

Setting boundaries is one of the most powerful ways you can care for your sensitive nervous system. Boundaries aren’t walls to keep people out—they’re gentle, clear signals that protect your energy, emotional well-being, and sense of safety.

When you don’t have clear boundaries—or when they’re constantly being crossed—it can feel like your inner battery is always running low. You may notice yourself becoming easily overwhelmed, more reactive, or emotionally drained. That’s because a dysregulated nervous system struggles to stay balanced when it’s constantly giving more than it receives.

Unresolved stress builds up when we don’t communicate our needs or protect our time and space. Over time, this can affect your emotional regulation, your ability to connect with others, and even your physical health.

By learning to set compassionate, consistent boundaries, you’re not being selfish—you’re strengthening your capacity to show up in the world with more clarity, calm, and resilience. Boundaries are not just about saying “no”—they’re about saying “yes” to your well-being.

26. Heal your attachment style

Your attachment style is shaped in early childhood—through the way your caregivers responded to your emotional and physical needs. When those needs were met with consistency, warmth, and presence, you likely developed a secure attachment style. But if love felt unpredictable, distant, or conditional, you may have developed an insecure attachment style, often rooted in early relational trauma.

These early patterns don’t just stay in the past—they show up in how we relate to others as adults. If you find yourself feeling constantly anxious in relationships or fearing abandonment, those responses might be echoes of unmet needs from long ago. For example, if a parent left or was emotionally unavailable, your nervous system may now be wired to stay on high alert, scanning for rejection or disconnection.

The good news is that attachment wounds can be healed. With the right support—through therapy, self-awareness, and co-regulation in safe relationships—you can begin to build new patterns rooted in safety, trust, and emotional connection.

Healing your attachment style isn’t just about relationships with others. It’s about creating a more secure, compassionate relationship with yourself.

Somatic & Psychotherapeutic Modalities

27. Somatic experiencing

Somatic experiencing is a body-orienting technique designed to discharge stress that gets stuck in the body as a result of trauma or other sudden difficult experiences from the past. The autonomic nervous system plays a crucial role in managing responses to stress and recovery, which is essential for maintaining emotional health. Somatic experiencing aims to help people regulate their nervous system by teaching them how to reconnect with their body. This can be done through awareness exercises, gentle touch, and specific movements. This practice is done with an educated practitioner that helps the client find safety and learn to self-regulate through therapeutic work with body sensations.

28. Internal family systems

Internal Family Systems help manage different “parts” of your personality. The idea behind this approach is that each of us is a sum of different subpersonalities. It simply means that we are more complex than just one specific personality type. You can be a hard-working person and feel lazy at the same time and that’s ok! Some of the subpersonalities are being created as a result of more or less difficult childhood experiences, and they can limit us in our adult lives. For example, if you have experienced trauma as a child, you may have developed a part that protects you from further hurt. If you have been in this role for too long, you may need help getting out, and this is what Internal family systems help with.

29. Hypnotherapy

Hypnotherapy is a form of guided hypnosis that is achieved with the help of a hypnotherapist. It uses guided relaxation and suggestion to help allow patients to reach a state of deep relaxation. Once in this state, the nervous system is more receptive to positive suggestions from the therapist. This can be used to help address a wide variety of issues, including anxiety, stress, pain management, and more. This trance-like state is like being absorbed in music, movies, or a book. It can rewire the nervous system.

30. Eye movement desensitization and reprocessing

EMDR is an eight-phase psychotherapy treatment that helps people heal from emotional distress in their lives. Memory formation plays a crucial role in regulating emotions and the nervous system, particularly within the limbic system. EMDR helps access traumatic memories and create new, adaptive memories to eliminate emotional dysregulation. How exactly does it work? The patient, after the initial preparation, attends to emotionally difficult emotions while simultaneously focusing on an external stimulus, such as therapist-directed lateral eye movements.

31. Acupuncture

Acupuncture is a form of traditional Chinese medicine that has been practiced for centuries. The basic principle behind acupuncture is that there are energy lines running through the body, and that illness or pain can be caused by a blockage in these energy lines. This procedure involves the insertion of thin needles into specific points along these energy lines in order to restore balance and health. Acupuncture can reset the nervous system by opening the meridians within the body to promote energy and blood flow. It can induce the parasympathetic state by promoting relaxation. Depending on the circumstances, it may also assist you with some health issues such as migrens, spine diseases, or degenerative joint diseases. 

Technology & Biofeedback Tools

32. Devices for touch and vibration therapy

There are various machines available that provide touch and vibration therapy. They help teach you how to shift your emotional state when you feel it. Some of these machines, such as the Apollo, provide touch therapy that calms your nervous system by simply sending silent, soothing vibrations to it. These vibrations send information to your nervous system that you are in a safe place so it can move into the rest and digest mode.

33. Increasing Heart Rate Variability (HRV)

Heart rate variability is the measure of the time interval between heartbeats. It’s a good indicator of how well your nervous system is functioning. There are various tools to measure HRV and give you more control over your subconscious feedback, helping you shift into a hyper-focused flow state. What can you use it for? Tracking your HRV can be helpful, e.g. to make smart decisions about your health, prevent burnout from stress, or avoid overtraining. These machines help track anything from heart rate variability to calories!

34. Neurofeedback

New advancements in technology have given rise to a new field of study known as neurofeedback. This is a non-invasive way of measuring and training the nervous system. It is a procedure that measures brainwaves and provides the patient with real-time feedback about how the brain is functioning.

It may help those with dysregulated brains by rewiring circuits and growing neural connectivity that creates safety and a feeling of centredness. Attention-deficit/hyperactivity disorder treatment often uses neurofeedback. It focuses on changing the way the brain responds to different stimuli through EEG (electro-encephalogram) machines.

Targeted Nutrient & Herbal Support

35. Omega 3

The nervous system is responsible for sending signals throughout the body, and omega 3 fatty acids are essential for proper nervous system function. These fatty acids help to insulate nerve cells and protect them from damage. Omega-3 fatty acids are full of DHA and EPA, which are essential for developing the nervous system. They are beneficial in improving nerve transmission as well as proper neuron function.

You can find them mostly in fish and seafood (especially cold-water fat fish), nuts and seeds (such as flaxseed, chia seeds, and walnuts), and plant oils (flaxseed oil, soybean oil). Remember to add some of those to your daily diet! 

36. Magnesium

Magnesium is one of the essential minerals for a healthy nervous system. Magnesium induces a relaxation response. When you are deficient in magnesium, it may inhibit several neurotransmitters that support signal transmission between nerves, which can result in frequent headaches, lack of energy, sleep problems, leg cramps, higher irritability level, or trembling eyes and hands.

To provide the body with the right amount of magnesium, eat a daily portion of: buckwheat groats, almonds, oatmeal, pumpkin seeds, peas or chickpeas. You can also consider supplementation. Magnesium also needs vitamin 6 to be properly absorbed.

37. B vitamins

B vitamins are essential nutrients that play a role in many different functions in the body. Perhaps most importantly, B vitamins are necessary for proper nervous system function. They help to produce neurotransmitters, which are responsible for sending signals between cells. B-vitamins can affect the nervous system if depleted, causing pins and needles or numbness in the body. B-12 specifically is essential for protecting nerve coverings.

The best sources of vitamin B-vitamins are nuts and seeds, beans, eggs, dairy products, poultry, bananas, peaches, and spinach. There is a large selection of vitamin B supplements but remember to discuss it firsly with your primary care physician.

38. GABA

GABA is an amino acid naturally produced in the body. It is often called “the natural Valium.” GABA is the brain’s inhibitory neurotransmitter and helps with a relaxed mood and better cognitive function. It lowers fear and anxiety levels, alleviates negative stress effects, enhances concentration, and can even help with sleeping problems. When levels of GABA are low, it can lead to feeling nervous or anxious. This can make it difficult to concentrate or sleep.

GABA can be found in some fermented foods, such as natural yoghurt, kefir, sauerkraut, pickled cucumbers or beets, or beetroot sourdough.

39. Electrolytes

Your nervous system is responsible for transmitting signals throughout your body, and it needs electrolytes to function properly. Nerves cannot function properly without a proper balance of sodium, potassium, magnesium, and calcium. These electrolytes allow adequate muscle contraction, heart contractions, and nerve signaling. Coconut water, specifically, is an excellent source of electrolytes. If you don’t live in a place where coconut trees grow above your head, don’t worry! Coconut water is widely exported and can be bought in many other places in the world.

40. L-theanine

L-theanine is an amino acid naturally occurring in tea leaves that promotes relaxation and increases cognitive function simultaneously. L-theanine can be found in matcha and green tea. If you deal with sleep problems, L-theanine might be helpful. It increases serotonin, dopamine and GABA levels, which are responsible for good mood and decreasing fear and anxiety levels. It makes it easier to slow down your mental processes, relax, and fall asleep. 

41. Caffeine & Yerba Mate

Caffeine is one of the most commonly used stimulants—and when used thoughtfully, it can help you feel more focused and alert. Yerba mate, a plant-based beverage, has also been studied for its potential to support mental clarity and energy and may even offer some protective health benefits.

However, for those with a sensitive nervous system, too much caffeine can backfire—leading to jitteriness, anxiety, and overstimulation of the fight-or-flight response.

If you choose to use caffeine, consider pairing it with calming practices like a physiological sigh (two quick inhales, one long exhale) to help balance its effects. And be mindful of timing—avoiding caffeine later in the day can help protect your sleep, which is essential for nervous system regulation.

42. Adaptogens (Ashwagandha, Rhodiola, Ginseng)

Ashwagandha
Ashwagandha is an herb traditionally used in Indian medicine that’s recently gained attention for its potential ability to support stress resilience. As an adaptogen, it may help your body adapt to physical and emotional stressors, and early studies suggest it could support anxiety, sleep, and cognitive function.

Ashwagandha may also influence the endocrine system, which works alongside the autonomic and central nervous systems to regulate your body’s internal balance. While some people find it calming and grounding, responses can vary, and the research is still developing. It’s available in capsules, powders, and tinctures—so if you’re curious, start low and go slow, and consider checking in with a practitioner.

Rhodiola
Rhodiola rosea is another adaptogenic herb with roots in traditional medicine, particularly in colder regions of Europe and Asia. It’s been explored for its potential to decrease sympathetic nervous system activity (the “fight-or-flight” side) and support mood regulation, focus, and energy.

Some early findings are promising, but like with many herbs, more research is needed to understand who benefits and why. It’s always wise to observe how your sensitive system responds.

Ginseng
Ginseng has long been used for its supposed stress-adaptive properties. It’s often mentioned in the context of chronic fatigue, low mood, and mental fog, thanks to compounds thought to support energy and reduce inflammation.

As with other adaptogens, individual responses can vary widely. If you’re exploring ginseng, it’s best to do so with support from a healthcare professional—especially if you’re on medication or managing ongoing health conditions.

43. Herbs

Oatstraw extract is often described as a “hug for your nervous system”—a nervine herb that may help calm and restore a dysregulated system. It’s rich in B vitamins, which are essential for supporting focus, mood, and mental clarity.

While there’s a long history of oatstraw being used for nervous system support, modern evidence is still catching up. You might enjoy it as a tea, but many people find tinctures or extracts to be more effective due to their higher concentration. Like all herbs, it’s not a cure-all, but it may be one gentle tool in your regulation toolkit. 

44. Teas (Chamomile tea; Green tea and Matcha)

Chamomile tea
Chamomile is widely used to promote relaxation and may gently support the parasympathetic nervous system—your body’s “rest and digest” mode. Some studies show it can influence brainwave activity associated with calm, and it’s often used for anxiety, digestion, and sleep.

It also contains antioxidants that may support your immune system. While chamomile is generally safe, especially as a tea, it’s not for everyone—some may be allergic or sensitive. If sleep is a struggle, a warm cup before bed might help settle your system.

Green tea and Matcha
Green tea and matcha offer a more balanced, sustained energy boost compared to coffee—thanks to the amino acid L-theanine, which supports dopamine and serotonin production. This can enhance focus and mood without the jitters.

Both are rich in antioxidants that may support overall nervous system health. If you’re looking to reduce caffeine or find coffee overstimulating, trying green tea or matcha could be a supportive shift. As always, listen to how your body responds, and adjust accordingly

45. St. John’s Wort 

St. John’s Wort is a popular herbal remedy that has been used for centuries to treat a variety of conditions. Today, it is best known for its potential to relieve symptoms of anxiety and depression. St. John’s Wort is a brain adaptogen and tonic for the nervous system. It has positive therapeutic potential, nourishing and energizing the nervous system. This herb can be used both internally and topically. Thanks to its healing properties, it is used in mild and moderate depression treatment.

Adaptive Lifestyle Practices

46. Fasting

Fasting has been practiced for centuries as a way to support both physical and spiritual well-being. It introduces a mild form of stress—known as hormesis—that may help the body build resilience over time. Some early studies suggest that fasting might support nervous system regulation by promoting parasympathetic activity (rest and digest) and reducing sympathetic activation (fight or flight).

That said, fasting isn’t for everyone, especially if you have a sensitive nervous system or a history of disordered eating. While some people report improved clarity and calm, others may find it triggering or dysregulating. The research is still evolving, so it’s important to approach this practice with care and always listen to your body’s signals.

If you’re considering fasting, start slowly and check in with a trusted health professional to see if it’s the right fit for you.

Learning & Inspiration

47. Books and resources

Heal Your Nervous System: The 5-Stage Plan to Reverse Nervous System Dysregulation – Dr Linnea Passaler (2024)

• Why read it? A step-by-step workbook that helps you pinpoint where your system is stuck, then walks you through daily micro-practices—breath, movement, sensory resets—to build resilience in five progressive stages. Perfect if you want a science-grounded structure rather than scattered tips.
• Sample line: “Relieve anxiety, burnout, feelings of overwhelm, and chronic physical symptoms by healing your dysregulated nervous system with this five-stage roadmap based on the latest science.”

The Relaxation Response – Herbert Benson, MD & Miriam Z. Klipper (1975; updated 2001)

• Why read it? The classic that first put the parasympathetic “rest-and-digest” state on the clinical map. Benson’s four-step method—quiet setting, neutral word, passive attitude, regular practice—has spawned many modern breathing and mindfulness protocols. A short, approachable foundation text.
• Sample line: “We claim no innovation but simply a scientific validation of age-old wisdom.”

Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion – Wendy Suzuki, PhD (2021)

• Why read it? A neuroscientist turns anxiety into an ally, teaching quick “activation → release” drills (breath-plus-movement bursts, cognitive reframes) that calm the autonomic nervous system while sharpening focus and motivation. Ideal if you prefer science-backed hacks over philosophical reflection.
• Tiny taste: “When we have just the right kind or amount of stress in our lives, we feel balanced—this is the quality of well-being we always seek.”

What are the best practices to heal a dysregulated nervous system?

To summarize, healing a dysregulated nervous system is not one-size-fits-all—it depends on your unique sensitivity, your current level of dysregulation, and where you are in your healing journey.

There are many simple, effective practices you can begin with: deep breathing, grounding techniques, mindfulness, and small lifestyle shifts that gently support your regulation day by day. For some, these are enough to create meaningful change. For others, deeper support is needed.

Whether you’re just starting out or ready for more support, know that you’re not alone. You might choose to work with a therapist, or you may feel called to try HYNS Daily — our signature program for personalized nervous system support. With short, structured practices matched to your current state, it’s designed to help you build regulation in a way that feels clear, practical, and easier to return to in real life.

Wherever you begin, remember: every small step you take toward regulation is a step toward more peace, clarity, and connection in your life.

What is the Nervous System

The nervous system is a complex network that governs various bodily functions, including movement, sensation, perception, and control of bodily functions. It consists of the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which comprises nerves that connect the CNS to the rest of the body. The nervous system plays a crucial role in maintaining physical and mental health, and its dysregulation can lead to various health issues. Understanding the nervous system is essential for developing effective strategies for nervous system regulation and promoting overall well-being.

Understanding the Autonomic Nervous System

The autonomic nervous system (ANS) is a branch of the nervous system that controls involuntary functions, such as heart rate, blood pressure, digestion, and respiration. The ANS consists of two main subsystems: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for the “fight or flight” response, which prepares the body for action in response to stress or danger. In contrast, the PNS promotes relaxation and restoration, helping the body to recover from stress and maintain homeostasis. A balanced ANS is essential for maintaining physical and mental health, and its dysregulation can lead to various health issues, including anxiety, depression, and chronic stress.

Causes of a Dysregulated Nervous System

A dysregulated nervous system can result from various factors, including chronic stress, traumatic events, poor sleep habits, unhealthy diet, and lack of exercise. Chronic stress, in particular, can lead to prolonged activation of the SNS, causing an imbalance in the ANS and leading to nervous system dysregulation. Other factors, such as childhood trauma, genetic predisposition, and certain medical conditions, can also contribute to nervous system dysregulation. Understanding the causes of nervous system dysregulation is essential for developing effective strategies for prevention and treatment.

Signs and Symptoms of a Dysregulated Nervous System

A dysregulated nervous system can manifest in various physical and emotional symptoms, including anxiety, depression, insomnia, fatigue, digestive issues, and chronic pain. Other signs of nervous system dysregulation include difficulty concentrating, memory problems, mood swings, and emotional dysregulation. Physical symptoms can include frequent headaches, muscle tension, and blood pressure increase. Recognizing the signs and symptoms of nervous system dysregulation is essential for seeking timely treatment and preventing further complications.

Emotional Regulation

Emotional regulation refers to the ability to manage and modulate emotional responses to various situations. The nervous system plays a crucial role in emotional regulation, and its dysregulation can lead to emotional dysregulation. Effective emotional regulation strategies, such as deep breathing exercises, mindfulness, and meditation, can help to calm the nervous system and promote relaxation. Other techniques, such as somatic experiencing and eye movement desensitization, can also help to process traumatic memories and promote emotional healing. Developing healthy emotional regulation strategies is essential for maintaining mental health and well-being, and can be achieved through a combination of self-care practices, therapy, and lifestyle changes.

What are the best practices to heal a dysregulated nervous system?

To summarize, the best way to heal a dysregulated nervous system depends on your unique sensitivity and level of dysregulation. You can start by incorporating simple lifestyle practices that support your regulation, or you can get the support of a therapist or join HYNS Daily, our signature program for personalized nervous system support.

Conclusion

Trauma and nervous system dysregulation may cause multiple health issues, so it is crucial to find your path to healing. If you’d like to explore how we can help you through our programs, join our list and you’ll be the first to know when we open doors. In the meantime, take our quiz to find out which flowerpot personality type—orchid, tulip, dandelion—you are.