PTSD and Nervous System Dysregulation – How to Heal

Post Traumatic Stress Disorder can cause havoc on the body and mind. Experiencing PTSD often means experiencing flashbacks, having nightmares and going through frequent bouts of intense emotional distress. At a physical level, PTSD can cause heart disease, autoimmune disorders, and chronic pain.

But PTSD also interrupts the functioning of the nervous system. This dysregulation actually causes many of the PTSD symptoms that you may experience, and can slow down the healing process from PTSD. The good news is that there are a host of therapies you can engage in which can decrease nervous system dysregulation, effectively reducing symptoms and allowing PTSD healing to take place.

How Does Post Traumatic Stress Disorder Affect the Nervous System?

A healthy nervous system is one of the key elements of a vibrant body and mind. This system plays a role in the functioning of every system in the body. When it is not working well, the result is always dis-ease.

Sympathetic Nervous System Overactivity

The sympathetic nervous system is responsible for the “fight-or-flight” response, which is the system that gets activated when we are in danger. This system can become chronically overactivated in people with PTSD, leading to a constant state of hyperarousal, where the body remains on high alert even in non-threatening situations. Symptoms of this include increased heart rate, rapid breathing, muscle tension and heightened anxiety.

Over time, this constant activation can lead to exhaustion and an inability to properly manage stress. It is common for people with an overactive sympathetic nervous system to experience burnout, which can further complicate healing from PTSD.

Parasympathetic Nervous System Underactivity

The PNS is split into two sections: the ventral vagal nerve and the dorsal vagal nerve. When most people talk about the PNS they are usually referring to the ventral vagal nerve. This is the nerve which promotes “rest-and-digest” functions, and is activated in safe and socially engaging situations, promoting relaxation, social connection, and a sense of well-being.

It can become underactive in those with PTSD. This imbalance makes it difficult for the body to relax and recover from stress. As a result, people with PTSD struggle with feelings of being constantly “on edge,” difficulty calming down, and problems with sleep digestion.

The other section of the PNS is known as the dorsal vagal nerve, which is activated in response to extreme stress or threat, leading to a state of immobilization, shutdown, or dissociation as a last-resort survival mechanism. Post Traumatic Stress Disorder can lead to activation of this element of the vagal nerve, leading to feelings of hopelessness, disassociation and fatigue. 

Either ventral vagal nerve underactivity or dorsal vagal nerve overactivity can cause complications with recovering from PTSD, as these states mean the body and mind do not feel safe. It is when we start introducing feelings of safety to the body that traumatic memories can be processed.

Healing From Nervous System Dysregulation

Living with the nervous system dysregulation from PTSD is painful, but recovery is possible. Here are some of the tools which can be used to return your nervous system back to equilibrium. 

Body Work

Before trauma can be processed, a sense of safety must be established in the body. The way we do this at Yatra Centre is with “bottom-up” approaches, which restore harmony and wellness by tapping into the innate knowledge of the body.

The most common body work modalities we use at Yatra are:

Tai Chi. A particularly effective modality for creating a sense of safety in the body due to its gentle, mindful approach that encourages relaxation and body awareness. The slow, rhythmic movements help to regulate the nervous system, reducing the fight-or-flight response and promoting a state of calm associated with the ventral vagal activation of the parasympathetic nervous system. 

By focusing on breath control and body alignment you can release tension, increase bodily awareness, and foster a deep connection with your physical self.

Cold Therapy. Cold therapy is also effective in creating a sense of safety in the body by activating the vagal element of the parasympathetic nervous system, which promotes relaxation and recovery. The initial shock of the cold triggers a fight-or-flight response, but as the body adapts, it shifts towards a state of calm, reducing overall stress levels. 

Regular exposure to cold in the form of ice baths or other approaches can help improve the body’s resilience to stress by teaching it to return to a balanced state more quickly. This process not only enhances physical recovery but also fosters a sense of mental clarity and emotional stability, helping you feel more grounded and secure in their bodies. 

Note that cold therapy is not for everyone initially. If your nervous system is severely compromised, it is better to ease yourself into cold therapy, for example by having a slightly colder shower than normal.

Yoga. Yoga is particularly effective in creating a sense of safety in the body by encouraging a deep connection between breath, movement, and mindfulness. The deliberate and mindful approach to physical postures allows you to explore your body in a safe, controlled environment, reducing stress and anxiety. Breathing exercises in yoga activate the parasympathetic nervous system, which promotes relaxation and reduces the fight-or-flight response. 

Internal Family Systems. Internal Family Systems (IFS) is a therapeutic model that views the mind as composed of various sub-personalities or “parts,” each with its own distinct emotions, thoughts, and roles. Central to IFS is the belief that every person has a core Self, which is calm, compassionate, and capable of leading the internal system. 

IFS promotes a compassionate, non-judgmental relationship with all parts of oneself, especially those that carry pain or fear. When you engage with your parts from the Self, rather than being overwhelmed by them, you can calm the body’s stress responses and foster a deeper sense of security. 

This process helps to soothe parts that are hypervigilant or protective, often rooted in past trauma, leading to a reduction in anxiety and physical tension. As these parts feel acknowledged and understood, the body can shift from a state of fight-or-flight to one of safety and relaxation, allowing for healing and a more harmonious internal experience.

Nervous System Dysregulation Treatment at Yatra Centre

Restoring the nervous system back to equilibrium is one of the key elements of trauma treatment at Yatra. This treatment will not only help you feel more alive and back in your body again, but will also remove barriers from your healing process.

If you would like to know more about how we can help you with your nervous system dysregulation, or would like to speak with us about visiting our centre, contact us today on +66 96 916 3287.