
I have a dysregulated nervous system – there, I’ve said it!
Many of us are familiar with the fight, flight, freeze, or fawn responses associated with our limbic system (often called the reptilian brain) which responds from a place of fear.
For those of us struggling with the symptoms of CFS/M.E., we tend to operate from this reactive, fear-driven part of the brain; the world often feels overwhelming and overstimulating, whether we're inside our homes or out in public.
The Varied Symptoms of CFS/M.E.
Brain Fog (Freeze Response): This is where I lose track of my words, struggle to absorb information, and my ability to focus is limited. I can usually concentrate for about 20 minutes before my brain starts shutting down. During online meetings or webinars, I might seem quiet or withdrawn - I’ve retreated into my own mind for protection.
Fawn (Shutdown Mode): I completely shut down, I can’t muster the energy for even basic tasks like showering or going for a walk. In these moments, I soothe myself by binge-watching TV or endlessly scrolling through social media.
Flight Response: There are times when the need to escape becomes overwhelming - triggers become so intense that the urge to run from everything and everyone is consuming. This response is rooted in early childhood conditioning, where escaping was the only way to feel safe.
Fight Response: This is an internal struggle - I don’t have the right to be angry, it has consequences. So, instead I learnt to subvert my feelings of anger. These I believe now manifest in my body as symptoms of chronic pain, sleeplessness and shame.
Facing Overstimulation
I often feel overwhelmed by family members and struggle to voice my needs, collapsing into fears of rejection, shame, or judgment. My internal thoughts spin in circles, becoming harsh and self-critical. I dismiss my own needs and desires as unimportant.
It reminds me of moments from school - for instance raising my hand in class to ask a question, only to be laughed at. These experiences left a lasting impression that discourage me from speaking up as an adult. These imprints run deep; this is just one example of how trauma can be absorbed deeply in our subconscious.
Don’t multitask! We really don’t have the capacity in our nervous system to do this, but we do have a tendency to lean towards this triggering habit. As perfectionist and over-giver, we want to appease and please everyone but ourselves, and before we know it we are at the point of meltdown (Fawn or Freeze). Remember wherever possible to rest or allow space between tasks - your body will be grateful and send the message to your mind that all is ok.
Sensitisation
Psychology defines this as the process of becoming highly sensitive to specific events or situations (especially emotional events or situations), but I would take this even further. I am sensitive to light, noise, clothes, and many other environmental factors.
Central sensitization is considered to be a pathophysiologic process, in which the central nervous system undergoes structural, functional, and chemical changes that make it more sensitive to pain and other sensory stimuli. This mechanism can be the underlying factor in various conditions in which patients have unexplained pain and fatigue.
The ‘Trifecta’ of central sensitization
Hyperalgesia: in which a painful stimulus becomes associated with even more pain.
Allodynia: in which a previously nonpainful stimulus now causes pain. Many patients with central sensitization say that a hug or a pat on the back hurts them, clothing irritates their skin, or a heavy blanket exerts painful pressure.
Global sensory hyperresponsiveness: in which the patient is extremely affected by external and internal stimuli. For example, patients with central sensitization may be very sensitive to bright lights, loud noises, smells, foods, and medications, as well as to internal stimuli such as their heartbeat or peristalsis in their gastrointestinal tract.
Find out more about central sensitization at https://www.ccjm.org/content/90/4/245
Is M.E/CFS Neurodivergence?
I wonder if these symptoms could be considered neurodiverse, as we navigate a world that overstimulates us at every turn.
What Can We Do to Change This?
Some Do’s:
Do set clear boundaries.
Do take breaks - aim for 20 minutes of activity, then rest. Sensory overload happens when one or more of the five senses (sight, hearing, smell, touch, taste) becomes overstimulated.
Do let go of the need to be perfect.
Some Don’ts:
Don’t try to multitask.
Don’t overload yourself - allow some time in between tasks to release and let go.
Don’t ignore your body - listen to its signals.
Don’t over commit.
Everyone experiences sensory overload differently. Some people have severe symptoms that disrupt their daily life, while others might experience only mild discomfort. What may be a minor noise to a neurotypical person - a ticking clock for example, could cause physical symptoms like headaches or nausea for someone who is neurodivergent.
Does any of the following Sound Familiar?
Anxiety: Often linked to the anticipation of future worries, it’s accompanied by muscle tension and avoidance behaviours.
Agitation: This causes restlessness, frustration, or inner tension.
Difficulty Sleeping: Sensory overload often makes it hard to sleep. Anxiety and overstimulation keep the body and mind tightly wound, preventing rest.
Finding Peace: Turning Inward
We often look outward for peace and understanding, seeking therapists or programs to help us. However, true healing comes when we turn inward, discovering our inner refuge.
Most of us were never taught how to properly process emotions. It’s not our fault - society is only just catching up to the importance of good attachment to care givers, our parents didn’t know any better. They would have taught us to ‘man up’, not show our emotions, ‘stop crying or I will give you something to cry about’ and so on and so on. For the sensitive and emotionally vulnerable, it is no wonder that we end up with chronic symptoms of an unknown cause.
If you're reading this, you're likely on a personal growth journey. We need to accept that our emotions control our lives. To master our lives, we must first master our emotions.
This doesn’t mean avoiding emotional reactions - they are part of being human, but instead learning to contain them without being overwhelmed. By ‘turning toward’ our emotions instead of turning away, we can use somatic techniques to handle triggers and foster a sense of safety that can pull us out of fear-based reactions.
Befriending the Nervous System
We may have learned to cope by masking or dissociating, but the goal is to experience our nervous systems differently. It’s about acknowledging our feelings, managing them, and learning to share our internal world with others.
The state of our nervous system often precedes the stories we tell ourselves. Recognizing the state we're in can help us understand the feelings, thoughts, and behaviours that follow.
Interoception and Somatic Awareness
Developing interoception - our ability to recognize the body’s internal signals can help us link these signals to specific emotional experiences.
We can start by asking yourself:
Can you pause, breathe, and notice any bodily sensations?
In our body are there areas that feel numb or out of touch?
If our body parts had a voice, what would they say?
Can I acknowledge the five senses - sight, sound, smell, taste, and touch, focusing on feeling one at a time?
Do I feel restless? Do I have the urge to move or to stay still?
Does my sensory experience change when my eyes are open or closed?
How does it feel to be fully present within my body?
Somatic Techniques to Try
Pause, Breathe, feel: Lengthening your breath sends a message to the nervous system that we are safe. Place one hand over your heart and one over your stomach (the seat of our emotional brain) to feel grounded and supported.
Yoga Nidra and Imagery: Create an inner mental refuge by imagining a place where you’ve felt peace or joy. Using techniques like the ‘dimmer switch’, you can amplify or distance yourself from these feelings, allowing your autonomic nervous system to experience relaxation.
Conclusion
To truly heal from CFS/M.E. and the associated dysregulation of the nervous system, we must learn to befriend our emotions and bodily sensations. By understanding and managing our reactions, we can cultivate a sense of safety and reclaim a balanced, peaceful existence.
Begin Your Journey to Inner Peace Today
If you’re ready to embrace a path of gentle healing and find peace within, I’m here to guide you. You don’t have to navigate life’s challenges alone. Through compassionate counselling, coaching, grounding techniques, and the healing practice of Yoga Nidra, you can transform stress, anxiety, and pain into peace, balance, and clarity.
Take the First Step
Contact me today to schedule your first session and discover how gentle healing can change your life. Whether you’re just beginning your journey or are looking for deeper healing, I’m honoured to walk this path with you.
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