10 Hidden Signs Your Nervous System Is Overloaded and How to Mitigate Them

Your nervous system plays a crucial role in regulating many functions of your body, from heart rate and digestion to breathing and emotional responses. When it becomes overloaded due to chronic stress, environmental factors, or emotional strain, it can begin to show subtle signs. These signals often go unnoticed or are mistaken for other issues. In this article, we will explore 10 hidden signs that indicate your nervous system may be overloaded, and provide practical holistic methods to support your body in regaining balance.

1. Constant Jaw Clenching

Meaning: Jaw clenching, especially when you’re unaware of it, is often a sign that your body is stuck in "bracing mode" due to stress. The jaw is one of the most common areas where tension accumulates, and when left unchecked, it can lead to headaches, tooth wear, and jaw pain.
Holistic Support: To release this tension, try incorporating deep breathing exercises, such as the 4-6 breathing technique, which involves inhaling for four seconds and exhaling for six seconds. You can also apply a warm compress to the jaw to ease muscle tension. Regular practice can significantly reduce the urge to clench.
Source: National Institute of Dental and Craniofacial Research

2. Random Heart "Jolts"

Meaning: These sudden jolts or heart palpitations often occur during periods of intense stress. They are typically caused by adrenaline spikes, which can happen when your body is in a heightened state of arousal due to stress overload.
Holistic Support: To counteract these episodes, grounding techniques such as standing barefoot on the earth or placing your hands in cold water can help re-establish equilibrium. Slow, controlled exhales also work to reduce the effects of adrenaline.
Source: American Heart Association

3. Digestive Issues After Stress

Meaning: Stress can disrupt the digestive system by redirecting blood flow away from the gut. As a result, you may experience issues such as bloating, constipation, or indigestion, especially after stressful events.
Holistic Support: Practice "rest-to-digest" breathing before meals by focusing on slow, deep nasal breaths. This helps your parasympathetic nervous system kick in, allowing your body to focus on digestion. Eating mindfully and slowly can also improve digestion and reduce stress on the stomach.
Source: Mayo Clinic

4. Noise Sensitivity

Meaning: If you find that everyday sounds seem amplified or particularly irritating, it could be a sign that your nervous system is hyper-alert and overstimulated. Chronic stress can heighten sensory sensitivity, making normal environmental noises feel overwhelming.
Holistic Support: To mitigate noise sensitivity, reduce sensory overload for at least 10 minutes. Dim the lights, engage in silence, and practice deep breathing. These techniques can help reset your nervous system and bring it back into a calmer state.
Source: Harvard Health Publishing

5. Sleep But No Rest

Meaning: Many people with overloaded nervous systems report feeling like they’re asleep but not rested. This occurs because stress keeps your nervous system in an aroused state, preventing your body from fully relaxing during sleep.
Holistic Support: Establish a pre-sleep routine to prepare your body for rest. Stretching, consuming magnesium-rich drinks (like chamomile tea), and turning off screens at least 30 minutes before bed can help your body unwind. Magnesium, in particular, is known for its calming effects on the nervous system.
Source: Sleep Foundation

6. Racing Thoughts

Meaning: Racing thoughts are a clear indicator of a nervous system stuck in a fight-or-flight mode. When your body perceives stress or threat, your mind follows suit, constantly scanning for problems or dangers, even when there are none.
Holistic Support: A "thought dump" journaling exercise before bed or after a stressful event can help. Writing down your thoughts and worries allows your mind to offload its racing thoughts. Additionally, a 2-minute deep breathing exercise can help refocus your thoughts and bring your nervous system back to a relaxed state.
Source: Psychology Today

7. Afternoon Crashes

Meaning: If you experience significant energy dips in the afternoon, it may be a sign that your stress hormones are spiking early in the day and then dropping suddenly. This can leave you feeling exhausted and unfocused, especially in the late afternoon.
Holistic Support: To maintain stable energy levels throughout the day, ensure your blood sugar remains steady. Eating protein-rich snacks like nuts or seeds and exposing yourself to natural sunlight can help regulate your energy and cortisol levels.
Source: National Institutes of Health (NIH)

8. Irritability

Meaning: When your nervous system is overwhelmed, your emotional tolerance decreases. This makes you more likely to feel irritable or frustrated over small, everyday occurrences.
Holistic Support: Combat irritability with box breathing, a technique that involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. A 5-minute walk in nature can also reset your emotional state and restore calm.
Source: American Psychological Association (APA)

9. Cold Hands & Feet

Meaning: Stress causes blood to be redirected away from peripheral areas like your hands and feet and toward core organs. This can result in cold extremities, particularly during times of anxiety or stress.
Holistic Support: Try sipping warm herbal teas, such as ginger or cinnamon, to promote circulation. Slow, controlled breathing exercises will help re-establish blood flow to your extremities.
Source: Cleveland Clinic

10. Feeling "Wired but Tired"

Meaning: This paradox occurs when high adrenaline levels leave you feeling alert yet physically drained. While your mind may be active, your body lacks the energy to function at its best, a classic sign of nervous system dysregulation.
Holistic Support: Implementing "downshift" breaks throughout your day is essential. Techniques such as slow exhalations, gentle body shaking, and stretching can help reset your nervous system and allow your body to relax and rejuvenate.
Source: Mayo Clinic

Conclusion

Your nervous system is a vital aspect of your overall health, controlling many of your body’s processes. When it becomes overloaded, it sends out subtle signals that are easy to overlook. Recognizing these signs and taking action to support your nervous system can help you maintain a healthier, more balanced life. Holistic techniques, such as mindful breathing, grounding exercises, and proper nutrition, can be powerful tools in mitigating the effects of stress and restoring harmony to your nervous system. However, if these symptoms persist, seeking advice from a healthcare professional is always recommended.