How to Recognize When You’re Dysregulated
Your Nervous System Speaks Before You Do
Every day, your nervous system guides how you think, feel, choose, and respond.
But when life becomes overwhelming, unfamiliar, or stressful, your system can start operating outside its window of steadiness.
This is called dysregulation—and it’s far more common and human than most people realize.
Dysregulation isn’t failure.
It isn’t weakness.
It’s simply your system saying:
“I need support.”
Learning to recognize dysregulation is one of the most empowering skills you can develop—because once you notice it, you can shift it.
What Dysregulation Actually Means
Dysregulation happens when your nervous system moves into activation or shutdown instead of grounded presence.
In activation, your body speeds up.
In shutdown, your body slows down.
Neither state is “wrong”—both are protective patterns your system learned to keep you safe.
The goal isn’t to avoid these states.
The goal is to recognize them with compassion so you can guide your system back to steadiness.
Signs You’re Dysregulated
1. You Feel Anxious, Restless, or On Edge
Your breath is shallow.
Your shoulders are tight.
Your thoughts are racing.
You feel like you “should” be doing more.
This is an activated state—your system is bracing or preparing.
2. You Feel Shut Down or Disconnected
Everything feels heavy.
You can’t focus.
Your energy is low or gone.
You feel numb, checked out, or far away.
This is a shutdown state—your system is protecting your capacity by pulling back.
3. You Have a Hard Time Making Decisions
No option feels right.
You go back and forth.
You stall.
Your clarity disappears.
Dysregulation makes it harder to access intuition and grounded truth.
4. You Overreact to Small Things
Something tiny sets you off.
Your emotions feel bigger than the situation.
Your reactions surprise even you.
This isn’t “too much”—it’s your system overwhelmed.
5. You Feel Like You Have to “Fix” Everything Immediately
Urgency takes over.
You can’t rest until it’s resolved.
Your mind loops the same worry.
Activation makes everything feel like an emergency—even when it’s not.
6. You Disappear Into Numbing Behaviors
Scrolling.
Snacking.
Overworking.
Avoiding.
Your system seeks relief anywhere it can find it.
7. Your Body Feels Tight, Hot, or Heavy
You notice:
clenched jaw
tight chest
knotted stomach
shaky hands
exhaustion
headaches
shallow breathing
These sensations are your body’s first language.
They speak before your mind catches up.
Why Recognizing Dysregulation Matters
When you notice dysregulation early, you can support your body before things escalate.
This helps you:
stay present
think clearly
make aligned choices
regulate more quickly
feel more grounded
stay connected to your dream
Dysregulation is not the end—
it’s a message.
Your body isn’t against you.
It’s trying to get your attention.
How Somatic Dream Coaching Helps
As a Somatic Dream Coach, I help you:
understand your nervous system states
notice dysregulation before it takes over
build internal safety and grounding
reconnect to your body’s messages
regulate at a pace that honors your system
stay aligned with your dream even when overwhelmed
Regulation is not about being calm all the time.
It’s about being able to return to yourself.
A Little Gift for You – 3 Ways to Support Dysregulation
1. Slow Your Exhale
Inhale 4.
Exhale 6–8.
This signals safety to your body.
2. Touch Something Solid
A chair.
The floor.
Your own chest.
Let your body feel support in real time.
3. Orient the Space
Look around the room slowly.
Let your body see there is no threat here.
Small practices create big internal shifts.
You Can Return to Yourself
Dysregulation doesn’t mean you’re broken.
It means your system is communicating.
It means you’ve carried too much alone.
It means something in you is asking for gentleness.
When you learn to recognize dysregulation, you begin to live from awareness rather than reactivity.
✨ You can come back to your center.
✨ Your body knows the way.
✨ Your dream is easier to reach when you’re regulated.