5 Signs Your Nervous System Is Overwhelmed and What to Do Today
When life gets loud, fast, or unpredictable, your nervous system is the first to let you know. But most people miss the early signs until anxiety, exhaustion, or irritability take over. As a therapist, mom of three, and someone who specializes in nervous-system-aware care, I see this every single day.
Here are five subtle but powerful signs your nervous system may be overwhelmed and what you can do today to start feeling grounded again.
1. You’re tired… but wired
You collapse into bed exhausted, yet your mind won’t stop spinning.
This is a classic sign that your sympathetic system (fight-or-flight) is stuck “on,” even when you’re trying to rest.
Try this today:
Place one hand on your chest and one on your belly.
Breathe in for 4 seconds, out for 6 seconds.
Repeat for 2 minutes.
This activates your vagus nerve and signals safety to your brain.
2. Little things feel really big
When your nervous system is at capacity, your ability to regulate shrinks.
Small frustrations suddenly feel like major crises.
Try this today:
Put your bare feet on the floor, tile, grass, or even the cool wood at home.
Grounding lowers cortisol and brings your system back into the present moment.
3. You keep getting sick more often
Chronic stress impacts immune function.
If you’re catching every cold, your body might be telling you it’s running on empty.
Try this today:
Eat a protein-rich breakfast (eggs, Greek yogurt, or a smoothie with protein powder).
Stable blood sugar = a calmer nervous system + stronger immune response.
4. It’s hard to concentrate or make decisions
When overwhelmed, your brain shifts from executive functioning (planning, reasoning) into survival mode (just get through the day).
That’s why simple choices like, “What should I make for dinner?” or “Where did I put my keys?” can feel disproportionately difficult.
Try this today:
Do a “30-second reset.”
Look around the room and silently name:
3 things you see
2 things you hear
1 thing you feel
This re-centers your brain in the here and now.
5. You feel disconnected from yourself or others
Overwhelm often brings numbness, irritability, detachment, or the sense of “going through the motions.”
Try this today:
Spend 5 minutes outside.
Sunlight + movement + fresh air is one of the fastest ways to shift your nervous system into regulation.
The Good News: Your Nervous System Can Heal
Your nervous system is not broken, it’s overwhelmed. With the right support, tools, and (sometimes) deeper testing, regulation is absolutely possible.
At Well Mind Body Integrative Psychotherapy & Wellness, we help families, teens, moms, and high-achieving adults calm overwhelm at its root using:
Brain-body-based psychotherapy
Nervous-system regulation strategies
Functional wellness tools
NeuroWell+ and micronutrient testing
Trauma-informed, compassion-centered care
You don’t have to white-knuckle your way through stress. Support is available.
Ready to feel regulated again?
You deserve a space to breathe, reset, and feel like yourself again.
Book a session or free consultation at WELLMINDBODY.co, our team is here to walk with you.
