The nervous system and mental health

Physical and mental well-being have long been proven to be interconnected. While a lot of importance has been placed on diet, sleep, and movement, the conversation around the relationship between our nervous system and mental health leaves much to be desired. Understanding the influence of mental health on the nervous system is among the primary steps toward healing. To further our understanding, we asked Pratyakshaa Tewari, therapist at The Mood Space, some important questions.

How does our nervous system work?
"Our nervous system comprises two parts: somatic nervous system and autonomic nervous system. The autonomic system is responsible for regulating involuntary physiological processes - it is a network of nerves that controls the unconscious processes i.e. the ones that don't require us to think about them to make them happen. For example - you don't have to remind yourself to dilate your pupils when you enter a brightly lit area - it just happens as an automatic response," explains Tewari.

She further tells us that the autonomic nervous system is further divided into the sympathetic nervous system and the parasympathetic nervous system. To conclude the expert adds, "The sympathetic nervous system is responsible for our body's fight or flight response, and the parasympathetic nervous system is responsible for the ‘rest and digest' processes of the body."

How does trauma impact the nervous system?
To illustrate how perceived trauma might activate the sympathetic nervous system, which in turn helps our body to survive, Tewari asks us to imagine ourselves walking down the street at night while an unassuming person starts walking towards us. This person is slowly pacing in your direction, following you, building up speed as they move closer.

"There are 100 things that can go on in your head at that moment along with certain physiological responses also showing up - your heart may start racing, your breath might become shallow and you start moving faster to either run away from the person or your body may start feeling heated and you might want to confront the person to ‘fight' with them. In the face of the perceived threat -the nervous system activates the fight or flight response to aid survival. Imagine an internal alarm setting off which tells our body to brace itself to either run away from danger or fight it out. Evolutionarily, this serves the purpose of keeping ourselves safe from predators. It is quite clear that our bodies need survival mode to keep themselves safe. More often than not, once the threat passes and the body gets a signal that what appears threatening is safe - the parasympathetic nervous system takes over. Imagine an invisible switch that turns on with the survival mode and turns off when we feel safe," she says.

What may lead to dysregulation of the nervous system?
In the present, our bodies also move to survival mode in the face of day-to-day stressors - some of us more than others according to Tewari. The expert elaborates, "If you are nervous about an interview, once the interview starts and the conversation goes forward, our body also eases into it. The switch that was turned on in anticipation gets turned off. While our autonomic nervous system is capable of coming back to the parasympathetic state on its own once it experiences safety, for some of us, the ability to turn the switch off may be compromised and we may continue feeling a sense of unsafety or stay stuck in the survival mode even after the threat has passed and there is no danger surrounding us in the present. A constantly activated and overstimulated sympathetic nervous system causes what we call nervous system dysregulation. Reasons behind the body being stuck in the survival mode long after the threat has passed, include chronic stressors, adverse childhood experiences, trauma or chronic physical illnesses as well."

What are the common signs of nervous system dysregulation? Can it be coped with?
Tewari mentions that nervous system dysregulation looks different for everyone but some of the most common signs include - chronic pain, fatigue, heightened anxiety, insomnia, excessive sleeping, substance abuse, inability to pay attention and focus on tasks, and excessive crying.

Does this mean that if your nervous system's ability to turn the safety switch is compromised you will have to struggle with being stuck in survival mode all the time?
Not according to Tewari. She says, "With professional support, and learning practices to regulate your nervous system it is possible to create a sense of safety for yourself. Your body can unlearn this response and move between states of dysregulation and regulation with more ease. A starting step in this direction could be - whenever you observe dysregulation in your body (you might have to work towards observing the signs and symptoms of what it looks like for you) can you respond to it by intentionally moving towards safety which will help activate the parasympathetic nervous system."

How are mental health disorders such as anxiety and depression linked to the nervous system?
Tewari says that while a shift in perspective is sometimes required to change the way we feel, there are times when the bigger or more intense emotions are emotions are tied to our physiological responses more than what we are thinking.

"Anxiety, for example, is one such feeling - where you experience your heart racing, your mind thinking of multiple scenarios at once, sweating, your breath becoming heavier, and an uncontrollable urge to either let it all out or run away from the situation. These are the signs that your sympathetic nervous system gets activated which is responsible for mobilising you in the presence of a threat. It puts you in the fight or flight mode and helps you respond to the perceived danger," shares Tewari.

Being stuck in survival mode may become a contributing factor to developing anxiety disorders. She explains, "For a lot of people, this response stays activated even after the threat has passed, and the body finds it difficult to come back to a baseline where it feels calm, safe and relaxed. The sympathetic nervous system can end up staying in a chronic state of activation - which can look like staying stuck in fight or flight mode. Sometimes the sensations may be different from what the fight/flight mode looks like. It may include heaviness, feelings of numbness, inability to talk or move, and disconnection from the surroundings which can show up with feelings of hopelessness, isolation, etc. This state is also our autonomic nervous system moving us towards a place of safety by immobilising us. It is the freeze response. Think of animals that play dead in the wild to escape from the predators. The freeze state is an activation of the dorsal vagal state. Staying stuck in the freeze mode can look like chronic demotivation and immobility and can lead to developing disorders like clinical depression, and dysthymia."

She concludes by saying, "Staying stuck in the fight, flight or freeze zone can be attributed to chronic stressors, traumatic events, and other genetic factors as well. This also helps us understand that even mental disorders are tied to dysregulation in our bodies which may not only be a consequence of the disorder but a cause of it as well."

Five things you can do to regulate your nervous system
"Regulating your nervous system means bringing back a sense of safety in your body when it is stuck in survival mode by activating the parasympathetic nervous system," explains Tewari. Below, she lists five effective ways of doing the same:

Breathwork
Intentionally slowing down your breath is an effective way of telling your body that everything is okay. A deep inhale from the belly, expanding your abdomen, and widening your rib cage as you inhale with a long exhale that comes out with a sigh could be a helpful way of regulating your nervous system when it is overstimulated.

Exercise and movement
While we often talk about the benefits of regular exercise it is important to recognize that intensive and rigorous exercises can also lead to hyperactivation of the sympathetic nervous system. Light cardio and balance between high-intensity and slow-paced movements is a great way to regulate your nervous system.

Chanting and humming
Chanting "om" or making a humming sound in a quiet space helps activate the vagus nerve. The vibration you feel around your ears while humming helps in the activation of the vagus nerve which stimulates the parasympathetic nervous system - bringing back a sense of safety in the body.

Splash of cold water
A quick way to regulate your nervous system is splashing your face with cold water - a cold shower/warm shower helps as well.

Butterfly hug
Another tool for regulating and soothing your nervous system when it is overwhelmed is the butter hug. Cross your arms across your chest - interlock the thumbs, close your eyes and slowly tap your palm against your chest in alternate motion like the flapping wings of a butterfly.

Also Read: Finding it hard to balance love, life and work? Experts share helpful tips