Sympathetic (Fight or Flight)
Your nervous system is in a state of high activation—what we call the “fight or flight” response. This is a deeply ingrained survival mechanism that has likely been working overtime since your TBI. It’s as though your system is revved up, bracing for what might come next. While this state is adaptive in the face of real danger, living here over time can leave you feeling disconnected from your body and overwhelmed. The good news is, with awareness and the right practices, you can gently guide your system back into a state of calm and safety.
To bring into balance…
Slow, rhythmic breathing: Try practicing diaphragmatic breathing for a few minutes a day to signal safety to your nervous system. Inhale slowly through your nose for four counts, hold for four, and exhale for four.
Grounding exercises: Engage your senses. Notice the textures around you, the temperature in the room, or the sounds you hear. This helps to anchor you in the present moment.
Gentle movement: Moving your body with intention, like through slow yoga or walking, can help discharge some of the “fight or flight” energy, allowing your system to start unwinding.
Connect with another being: Talking with a trusted friend or therapist can activate your ventral vagal system, bringing your body into a more regulated state.
Sympathetic Disregulation (Peaks and Crashes)
Your nervous system seems to be caught in a cycle of activation followed by exhaustion—a common pattern after trauma like TBI. This fluctuation between being “on” and then crashing is your body’s attempt to find balance, though it may feel disorienting or frustrating. The sympathetic nervous system is revving up, and when it can’t sustain that energy, the system crashes into fatigue. By becoming aware of these cycles, you can begin to regulate your nervous system more effectively.
To bring into balance…
Pace yourself: Acknowledge when you’re pushing too hard. Taking breaks throughout the day and allowing space for rest can prevent burnout.
Set boundaries: Protect your energy by limiting overstimulation—whether that’s social interactions, screen time, or noise levels. Giving yourself downtime is key to recovery.
Practice self-compassion: It's normal to feel frustrated when you're not performing like you used to. Be gentle with yourself. Healing takes time, and you’re doing the best you can.
Regulate with breath: Try alternate nostril breathing or box breathing to calm your system and bring balance to your energy levels.
Dorsal Vagal (Shutdown/Freeze)
Your nervous system is likely in a dorsal vagal state, where you may feel shut down, numb, or disconnected from the world around you. This state is a deep survival response, where your system goes into conservation mode, pulling back from life’s demands. While this shutdown can offer protection in the short term, staying here can leave you feeling trapped or stuck. It’s important to remember that this response is not permanent—you can gently awaken your system and begin to move toward re-engagement with life.
To bring into balance…
Start with gentle movement: Even small actions like stretching or walking outside can begin to slowly wake up your nervous system and bring you back into connection with your body.
Break tasks into small steps: If things feel overwhelming, break them down into tiny, manageable steps. Celebrate small wins along the way to rebuild momentum.
Visualize safety: Picture yourself in a place that feels safe, secure, and comforting. Visualizing safety can send signals to your nervous system that it’s okay to come out of shutdown.
Reach out for support: Isolation can deepen feelings of disconnection. Even if it feels difficult, try to reach out to a trusted friend, family member, or therapist to begin reconnecting.
Ventral Vagal (Regulated/Connected)
You’re operating from a ventral vagal state, where your nervous system is balanced and engaged. This is the place where we feel safe, connected, and able to respond to life’s challenges with flexibility. After a TBI, achieving this state is a testament to the resilience of your system. When your nervous system is regulated, you are more present in your body, more attuned to your surroundings, and more able to experience the world with a sense of calm and curiosity.
To stay balanced…
Maintain a regular practice: Keep up with practices that support your regulation, whether it’s mindfulness, movement, or spending time in nature. These routines help to strengthen your nervous system’s resilience.
Foster connections: Continue nurturing relationships that bring you a sense of safety and connection. Positive social engagement reinforces ventral vagal tone.
Stay curious: Stay curious about your body’s signals, emotions, and responses. Knowing that your nervous system is designed to protect you helps you to adapt more easily when challenges arise.
Celebrate your progress: Acknowledge how far you’ve come. Your ability to stay balanced and connected shows how much strength your nervous system holds.