What is the Nervous System & Why Should We Care About it?

Many people struggle with anxiety, overwhelm, exhaustion, or a constant feeling of being “on edge”. Often this is not a problem of mindset or motivation. It is a reflection of how the nervous system has adapted to stress.

When we understand how our nervous system works, we can begin to work with our biology rather than against it.

Modern life exposes us to a constant stream of information and stimulation - from news, notifications and social media, to advertising, and the demands of everyday life. So, it makes sense that many of us are struggling with chronic stress, poor sleep, anxiety, depression and the many physical ailments that can come as a result of living in an overstimulating environment. If you've ever wondered why you can't simply "think your way out of stress or anxiety", the nervous system offers an important piece of the puzzle and can provide some insight.

What is the Nervous System?

The nervous system is the body's communication and coordination network. It encompasses the brain, spinal cord and an expansive network of nerves that branch throughout the body, carrying information between the brain, spinal cord, organs, muscles, skin and other tissues. This allows us to sense and respond to the world around us, interpret what is happening within our body as well as move, feel, remember and regulate many of the processes that keep us alive.

Our nervous system is our body’s primary command centre. It controls everything from movement and conscious thought to automatic processes like blinking, breathing, digestion, and heart rate. Its main role is to gather information from both inside and outside the body - through things like sight, sound, touch, as well as feedback on internal sensations - and decide how we should respond. The information processing is bi-directional; as well as the brain gathering information from the body, it provides information to the body also. Most of this happens without us needing to think about it.

We can think of it as continually assessing what's happening and coordinating the body's response. Are we facing a demand that requires action? Is it time to rest? Do we need to pay attention, move, withdraw or seek support?

Based on the information the nervous system receives, it adjusts the body accordingly. This can include changing our heart rate, altering our breathing, releasing stress hormones, or preparing the body for movement or rest.

If the nervous system perceives safety, the body can relax. We feel more connected, able to think clearly, and able to rest, digest, and engage with others.

If it perceives threat, the body prepares to protect itself. This might look like anxiety, tension, racing thoughts, irritability, or a strong urge to escape a situation.

These responses are not signs that something is wrong with us. They are signs that our nervous system is doing exactly what it evolved to do: keep us alive. They're part of the body's protective and adaptive systems. Sometimes they are appropriate to the situation; sometimes they persist after the original stressor has passed, or are triggered by circumstances that resemble previous experiences.

Understanding this can be incredibly powerful, because instead of judging our reactions, we can begin to work with our nervous system and learn ways to support it in returning to a state of safety. Once we have a better understanding of why we sometimes struggle to think clearly when we're overwhelmed, retreat when there's conflict, why rest doesn't always come easily, or why we react strongly to situations we would like to handle differently - we can stop blaming ourselves for these responses, and begin to recognise what's happening in our bodies, and exploring what might help us instead. This gives up more options for supporting our wellbeing, navigating stress and responding to life's challenges with more flexibility.

How Can we Support our Nervous System?

When thinking about supporting our nervous system - the aim isn't to be calm all of the time. It is to develop a better understanding of our own responses, and learn to build more flexibility and options.

There are a number of ways to support our nervous system responses - so that we have more autonomy over how we think, feel and behave. There isn't one magic way to "fix" our nervous system - and in reality, it doesn't need fixing - it may have adapted to develop unhelpful responses; and we can help it to adapt again.

Let's start with the basics. Eat nutritious foods, set yourself up for good sleep, connect with nature, and get in some enjoyable movement each day.

These foundations aren't always easy to prioritise, particularly when life is demanding, but they can make the next parts much more impactful. Start with what feels achievable rather than creating another list of things you feel you should be doing.

With some of these foundations in place, we can begin to notice our own patterns and get curious. Start to notice what happens first in your body when stress arises - is it your jaw clenching, shoulders tensing, a sick feeling in your stomach, or an agitation you can't shake off? Noticing these internal sensations is developing your interoception - which can help you to recognise your needs earlier and intervene before becoming reactive.

Experiment with practices that change how you feel. There's an abundance of resources on the internet - try different breathing practices or guided exercises for calm, talking to a friend, resting, changing your environment, moving your body, splashing cold water on your hands...find the tools that work for you. Experiment gently, and notice how each practice affects you. You don't need to push through discomfort; if something makes you feel worse, stop and try another approach.

Remember the role of connection - reach out to others even when you feel bad. Sometimes we are tempted to wait until we are in a better mood before connecting with friends, but supportive relationships can help us to feel less alone, more grounded, and understood. Co-regulation describes how our emotional and physiological states can influence one another through interaction. A reassuring conversation, shared laughter or simply spending time with someone we trust can sometimes help us feel more settled.

Build flexibility, not a rigid routine. Meet yourself where you are each day - we won't always have the perfect sleep or diet, but we can lean into the practices, people and places that help us to feel well. You might find it useful to create a personal toolkit of practices for different circumstances: something for when you're overwhelmed, something for when you're restless, something for when you feel disconnected, and something that helps you reconnect with other people.

You don't need to do everything every day. One small, appropriate change can be enough for now. And remember: nervous system practices are not a substitute for addressing the circumstances causing ongoing distress, or for seeking professional support when you need it. Sometimes the most supportive step is changing an unsustainable situation, asking for help or allowing someone else to share the load.

We cover this, and more in The Safety Shift - which will be available as an online course soon, the next in person intake is in January.