Signs of a Dysregulated Nervous System After Trauma

You keep telling yourself you’re fine. You got through it. You’re functioning. You’re showing up.

But something still feels… off.

Maybe you’re exhausted but can’t sleep. Maybe small things feel overwhelming. Maybe your body feels tense, your chest tight, your thoughts racing—even when nothing “bad” is happening.

If this sounds familiar, your body might be living in survival mode long after the danger has passed. What you’re experiencing isn’t “just stress.” It could be nervous system dysregulation, especially if you’ve experienced trauma.

At Sarah Cline, we help individuals gently explore the lasting impact of trauma—not just emotionally, but physically. Because the nervous system holds stories that the mind tries to forget. And healing often begins by listening to what your body has been trying to say.

Let’s talk about how trauma affects your nervous system, what the signs of dysregulation look like, and how to begin finding safety again—inside yourself.

What are the symptoms of a dysregulated nervous system?

Your nervous system is your body’s command center. It helps you respond to danger, calm down after stress, and navigate the world around you. But after trauma, this system can get stuck in overdrive—or shut down completely.

Nervous system dysregulation often shows up as symptoms that don’t seem “logical,” but feel very real:

• Hypervigilance: constantly scanning for danger, even in safe situations
• Difficulty sleeping: either wired and restless or too exhausted to function
• Digestive issues: nausea, bloating, IBS symptoms—your gut and brain are deeply connected
• Chronic muscle tension or pain: especially in the neck, shoulders, or jaw
• Emotional reactivity: feeling overwhelmed, easily triggered, or unable to “shake off” emotions
• Numbness or detachment: emotionally shut down, checked out, or disconnected from your body
• Frequent anxiety or panic attacks: without a clear trigger
• Feeling “stuck” or frozen: unable to make decisions, initiate tasks, or engage fully with life

These symptoms are your nervous system waving a flag—not because you’re broken, but because your body hasn’t yet realized it’s safe to come out of survival mode.

At Sarah Cline, we help clients understand that nervous system dysregulation is not a personality flaw. It’s a physiological response. 

And healing starts by meeting your body where it is—not where you think it “should” be.

How do you fix a dysregulated nervous system?

Here’s the most important thing to know: you don’t need to fix yourself. You need to support yourself.

Healing nervous system dysregulation is about safety, not speed. It’s not about powering through. It’s about creating the conditions where your body can slowly, gently remember what calm feels like.

That might look like:

• Slowing down. You can’t heal in the same hustle that kept you in survival mode. Give yourself permission to pause.
• Practicing body awareness. Learn to notice your physical cues—tight jaw, shallow breath, clenched fists—without judgment.
• Building consistent routines. Predictability helps your body feel safe. Even simple things like waking up at the same time or having a nighttime ritual can support regulation.
• Reducing stimulation. Turn off notifications. Dim the lights. Unfollow accounts that spike your nervous system.
• Engaging in trauma-informed therapy. At Sarah Cline, we use approaches that focus on nervous system healing, not just talk therapy—because your body needs to be part of the conversation.
• Letting go of the timeline. Healing is not linear. There is no “too slow.” There is only what your nervous system is ready for.

You’re not lazy or overreacting. You’re likely responding to years of unresolved survival stress. Nervous system dysregulation is your body trying to protect you—even if it no longer needs to.

How do I regulate my nervous system?

Regulation is not about always feeling calm. It’s about having the tools to bring yourself back to center when life inevitably pulls you off balance.

Here are some simple, gentle ways to support nervous system regulation:

1. Grounding techniques
• Feel your feet on the floor.
• Hold something cold or textured.
• Name 5 things you can see, 4 you can touch, 3 you can hear…
  
  
2. Rhythmic movement
• Walk, rock, stretch, sway. Your body loves rhythm—it reminds your nervous system of safety.
  
  
3. Breathwork
• Try the 4-7-8 method: Inhale for 4, hold for 7, exhale for 8. Repeat a few times. It helps shift your body out of fight-or-flight.
  
  
4. Vocalization
• Humming, singing, or even sighing stimulates the vagus nerve, which plays a key role in regulation.
  
  
5. Nature and sensory input
• Spend time outside. Let sunlight hit your skin. Feel grass under your feet. Natural environments are deeply regulating.
  
  
6. Connection
• Safe, attuned relationships help co-regulate your nervous system. Let someone be with you—even in silence.

When you’re experiencing nervous system dysregulation, these tools might feel small. But small is powerful. Consistency is healing. And you don’t have to do them all at once.

At Sarah Cline, we remind clients that regulation is not a destination—it’s a practice. One moment at a time.

What symptoms signal nervous system problems?

Sometimes we don’t recognize nervous system dysregulation until it’s been happening for a long time. The symptoms are often mistaken for something else—burnout, anxiety, laziness, or even “just aging.”

But your body is wise. And it’s always communicating.

Here are some signs your nervous system may need extra support:

• You’re constantly tired, even after rest
• You feel “on edge” all the time, or numb and disconnected
• Your emotions swing fast—or feel flat altogether
• You crave control or routine because unpredictability feels unbearable
• You experience frequent illnesses, inflammation, or chronic pain
• You feel like your body and mind aren’t in sync
• You avoid stillness because it feels unsafe, not restful

These are not signs of failure. They are signs of a system that has worked incredibly hard to keep you safe—and is now asking for care.

You don’t need to push through. You need to listen. And if you don’t know where to start, that’s okay.

At Sarah Cline, we help clients gently reconnect with their bodies, rebuild trust with their nervous systems, and move toward healing at a pace that honors both their history and their hope.

Final Thoughts: You’re Not Overreacting. You’re Still Protecting.

If you’ve been feeling like something inside you just won’t settle—even though life is “back to normal”—it might be your nervous system asking for help.

Nervous system dysregulation isn’t about being dramatic or too sensitive. It’s about a body that’s learned to live in defense mode, because for a long time, it had to.

But now? You’re allowed to soften.

You’re allowed to feel safe again. You’re allowed to heal—not just in your mind, but in your whole self.

At Sarah Cline, we walk beside you through the quiet work of nervous system healing. With trauma-informed care, with compassion, and without judgment.

Because your body remembers what happened. And it also remembers how to heal.

Let’s help it do just that—together.