How Your Nervous System Triggers Anxiety and Burnout
Your nervous system is at the core of how you respond to stress, anxiety, and even moments of calm. It influences everything from racing thoughts and hypervigilance to exhaustion and withdrawal. By understanding how the nervous system works, you can begin to recognize why you might feel overwhelmed and anxious one moment, and completely drained the next—and learn how to better manage these shifts.
The Basics of the Nervous System
The nervous system is divided into two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which connects the rest of the body to the CNS. Within the PNS, the autonomic nervous system (ANS) automatically regulates essential bodily functions like heart rate, breathing, and digestion without conscious effort. The ANS has two key divisions:
Sympathetic Nervous System (SNS): Known as the "fight or flight" system, the SNS prepares your body to respond to perceived danger by increasing alertness and physical readiness.
Parasympathetic Nervous System (PNS): Often referred to as the "rest and digest" system, the PNS helps your body calm down and recover after stressful situations.
When we feel anxious, overthink situations, or find ourselves hypervigilant, it’s often because our sympathetic nervous system is in control. This can create a cascade of mental and physical reactions that keep us stuck in a cycle of stress.
Hyperarousal: The Nervous System on High Alert
When your nervous system perceives a threat, it activates hyperarousal—a survival mechanism deeply rooted in our biology. This response, controlled by the sympathetic nervous system, is designed to help you react quickly to danger by increasing alertness and readiness. While this mechanism is crucial for real threats, it can become a learned pattern of responding to stress or anxiety, even when the danger is not immediate or tangible.
Common symptoms of hyperarousal include:
Racing thoughts: Your mind spins with worries, scenarios, or to-do lists. It can feel impossible to focus on just one thing or quiet your thoughts.
Hypervigilance: You’re constantly scanning your environment for potential threats or dangers, even in safe spaces. This makes it difficult to relax.
Anxiety and overthinking: You may find yourself ruminating on past mistakes, imagining future problems, or catastrophizing small issues.
Irritability and restlessness: You may become easily frustrated, snap at others, or feel like you can't sit still.
People-pleasing (Fawn response): In an effort to manage stress or avoid conflict, you may find yourself bending over backward to please others, even when it feels overwhelming.
These responses are part of your body’s effort to protect you from harm, but over time, staying in a heightened state of alertness can lead to exhaustion.
For those who experience anxiety frequently, this state of heightened alertness can feel like the new normal. You may find yourself always “on,” unable to rest, or feeling overwhelmed by even small tasks. This persistent activation of the sympathetic nervous system not only impacts your mental health and relationships, but also takes a toll on your physical body over time.
Shutdown: The Exhaustion and Withdrawal that Follow
When your body has been in a state of hyperarousal for too long, it can shift into shutdown as a way to conserve energy and recover. This isn’t just emotional—it’s a physical response from your nervous system, driven by the parasympathetic nervous system. Instead of providing calm, this state can leave you feeling disconnected or numb.
Why does this happen? After prolonged periods of high stress or anxiety, your body needs a break. The shutdown mode acts as a safety valve, trying to protect you from burnout by forcing you to slow down. It’s a way of saying, “Enough. We need to rest.” However, if this goes on too long, you may find yourself stuck in this withdrawn state, making it hard to re-engage with the world.
Common symptoms of shutdown include:
Fatigue and burnout: After being stuck in hyperarousal for too long, your body and mind become depleted. You may feel physically and mentally drained, struggling to find energy for even simple tasks.
Emotional numbness: You might feel disconnected from your emotions or like you’re going through the motions without really engaging.
Avoidance and withdrawal: You may start to pull back from social situations, work, or other responsibilities. Even the thought of engaging with the world feels overwhelming.
Hopelessness: You might feel stuck, unmotivated, or like nothing will make a difference.
This shutdown response can feel like an emotional and physical collapse, often mistaken for depression. However, it’s your body’s way of protecting itself after too much time spent in a hyperaroused state.
The Window of Tolerance: Finding Balance
Your window of tolerance refers to the emotional and mental space where you can handle stress effectively, without becoming overwhelmed or shutting down. When you’re within this window, you’re able to manage your emotions and respond to challenges in a balanced way.
Stress or trauma can narrow this window, making it easier for you to slip into hyperarousal or shutdown. Expanding your window of tolerance through practices like mindfulness, grounding exercises, or therapy can help you navigate stress without overwhelming your nervous system.
Managing Your Nervous System: What You Can Do
Understanding how your nervous system responds to stress is essential for effective self-care. Your nervous system typically reacts in two main ways: hyperarousal and shutdown. Each state requires different strategies to help you regain balance.
Hyperarousal: Calming Techniques
In hyperarousal, your body is in high alert, leading to anxiety and racing thoughts. To soothe this state:
Mindfulness and Deep Breathing: Practice deep belly breathing—inhale through your nose for 4 seconds, hold for 4, and exhale through your mouth for 6. Engage in mindfulness by observing your surroundings and focusing on the present moment.
Grounding Exercises: Use sensory techniques to reconnect with your body. Notice what you can see, hear, touch, or smell. Body scans can help identify and release tension.
Gentle Movement: Engage in activities like stretching, yoga, or a light walk to help balance your body and mind.
Shutdown: Gentle Stimulation
When in shutdown, you may feel exhausted and withdrawn. To gently re-engage:
Rest and Recovery: Prioritize intentional rest through relaxing activities like spending time in nature, reading, or taking a warm bath.
Sensory Stimulation: Use soothing music or pleasant scents to reawaken your senses and combat numbness.
Gradual Re-engagement: Set small, achievable goals to gradually return to activities, and practice self-compassion throughout the process.
Final Thoughts
Understanding how your nervous system works can provide relief from the cycle of anxiety, overthinking, and burnout. It’s not just about managing symptoms but getting to the root of why your body and mind react the way they do. By learning to regulate your nervous system, you can move toward a more balanced, resilient life—one where you’re not constantly overwhelmed or withdrawn, but able to face life’s challenges with calm and confidence.