What Is an Activated Nervous System?
- Rebecca Rinnert
- 1 day ago
- 4 min read
“Ever felt anxious for no reason, snapped at someone you love, or completely shut down in the middle of a conversation?”
Nothing is wrong with you — your nervous system is speaking. In this post, we’ll explore what it means to have an activated nervous system, how chronic stress affects your body, and gentle ways to support healing.
Have you ever noticed your heart racing, your breath becoming shallow, or your muscles tensing up — even when you're “just stressed” or not in real danger? That’s your nervous system in action. More specifically, it’s your nervous system in a state of activation.
Understanding what this means is key for anyone who wants to heal from trauma, manage anxiety, or simply feel more at ease in their body. Let’s explore what an activated nervous system is, why it happens, and how you can gently bring yourself back to regulation.
The Role of the Nervous System in Everyday Life
Your nervous system is the communication highway between your brain and body. It helps you sense, move, react, and survive.
Two main branches work together:
The sympathetic nervous system (SNS): activates your fight-or-flight response
The parasympathetic nervous system (PNS): supports rest, digestion, and healing
A healthy nervous system shifts between these states throughout the day. This flexibility is what allows you to handle stress and then return to calm. 🎥 If you’d like a simple and visual explanation of the three survival states (fight, flight, and freeze) through the lens of Polyvagal Theory, I recommend this short video by Dr. Stephen Porges’ team: Polyvagal Theory Explained Simply.
What Does It Mean When Your Nervous System Is Activated?
An activated nervous system means your body has picked up on a threat — real or perceived — and has shifted into a state of survival.
This might look like:
Increased heart rate
Tension in the jaw, neck, or shoulders
Racing thoughts
Shallow or fast breathing
Feeling anxious, irritable, frozen, or disconnected
Sometimes, this activation is helpful (like slamming the brakes to avoid a car accident). But for many of us, especially those with a trauma history, this state becomes chronic — even when we’re safe.
Signs of a Chronically Activated Nervous System
When your system gets “stuck” in activation, it can affect every area of life:
Fight/flight: restlessness, hypervigilance, anger, anxiety
Freeze: numbness, shutdown, fatigue, disconnection
Fawn: people-pleasing, difficulty setting boundaries
Trouble sleeping or relaxing
Digestive issues or chronic tension
Feeling unsafe even in safe environments
This isn't because something is wrong with you. It's because your system learned to stay alert in order to protect you.
Why Your Nervous System Stays Activated
When you experience trauma, chronic stress, or overwhelming events, your body creates patterns to help you survive. These patterns don’t always turn off when the danger is gone.
Your body might:
Stay alert to keep you safe
Numb out to protect you from overwhelm
React to subtle cues (tone of voice, facial expression) as if they’re threats
This is your biology trying to help. But over time, these protective responses can become barriers to feeling connected, safe, and alive.
How to Support a Regulated Nervous System
The good news? You can support your nervous system to find more safety and flexibility. Regulation is a skill — not a personality trait.
Some tools that can help:
Grounding techniques: Feel your feet on the floor, hold something cold or textured
TRE (Tension & Trauma Releasing Exercises): Allow your body to discharge stress
Somatic Experiencing (SE): Work with a trained practitioner to slowly process and renegotiate stored survival responses
Boundaries and rest: Learn to say no, reduce overstimulation
Co-regulation: Spend time with people who help you feel safe
These tools don’t “fix” the nervous system — they support it in remembering that it is safe to soften.
Final Thoughts: Your Body Is Not the Enemy
If your nervous system is easily activated, it doesn’t mean you’re broken or weak. It means your body learned to protect you. That’s something we can respect — and work with.
By learning how your system works and giving it what it needs, you can slowly build trust with your body again.
🙋♀️ FAQ: Activated Nervous System
Is it normal for my nervous system to feel activated all the time?
It’s common, especially if you've experienced trauma, chronic stress, or unsafe environments. While it's not ideal to stay in activation long-term, your system is doing what it learned to do — protect you. With support and tools, regulation is absolutely possible.
What’s the difference between anxiety and nervous system activation?
Anxiety is often a mental/emotional experience, but it's deeply linked to nervous system activation. When your body is in fight-or-flight, you may feel anxious. You can think of anxiety as one possible symptom of an activated nervous system.
Can trauma therapy help regulate my nervous system?
Yes. Somatic approaches like Somatic Experiencing (SE), TRE (Tension & Trauma Releasing Exercises), and trauma-informed yoga are specifically designed to support nervous system regulation. They work with the body, not just the mind.
How long does it take to feel more regulated?
It depends on your history and what kind of support you're receiving. For many people, even learning what’s happening in their body brings relief. Small, consistent steps — not quick fixes — lead to lasting change.
Can I regulate my nervous system without a therapist?
Yes, there are many self-regulation tools you can use on your own. However, having a safe, attuned relationship with a therapist can help access deeper healing, especially when working through trauma stored in the body.
📚 Resources for Nervous System Regulation
Books:
The Body Keeps the Score by Bessel van der Kolk
Waking the Tiger: Healing Trauma by Peter Levine
Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg
Anchored by Deb Dana
Free Tools:
Guided grounding and breathwork videos on YouTube (search: “5-minute vagus nerve reset” or “somatic exercises for anxiety”)
TRE Global: https://traumaprevention.com – find certified TRE providers and intro videos
Polyvagal resources and animations: https://www.rhythmofregulation.com
Apps:
Insight Timer – Free meditations, body scans, and grounding practices
Othership – Breathwork for up-regulation and down-regulation
Mindful Mamas – Trauma-informed nervous system support (not just for moms!)
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