Understanding Your Nervous System: Why Stress Feels Overwhelming & How to Find Relief

Have you ever felt like stress completely takes over your body? Your heart pounds, your muscles tense, your breath becomes shallow - and no matter how much you try to talk yourself out of it, the feeling lingers. 

If you said “YES”, please know that you’re not alone. Stress isn’t just something that impacts our mindset; it’s a full-body experience.

Understanding how your nervous system responds to stress can help you work with your body instead of against it. When we learn to listen to the signals our body is sending, we can find ways to support ourselves rather than feeling trapped in cycles of overwhelm.

Why stress feels overwhelming: the role of your nervous system

Your nervous system is constantly scanning your environment to determine whether you’re safe or under threat. This happens automatically, outside of your conscious awareness. When your body perceives a threat (whether it’s a looming deadline, an argument, or a traumatic memory) it activates your fight, flight, freeze, or fawn response.

• Fight: You might feel irritable, frustrated, or quick to anger. Your muscles tighten, and you may clench your jaw or ball your hands into fists.

• Flight: A sense of restlessness kicks in - you feel like you need to move, escape, or stay busy to avoid discomfort.

• Freeze: You feel stuck, numb, or disconnected from your body. It’s as if your system has “shut down” to protect you from stress.

• Fawn: You prioritise others' needs over your own, seeking safety through people-pleasing and avoiding conflict.

None of these responses are “bad.” They’re simply your body’s way of trying to keep you safe. But when stress becomes chronic, your nervous system can get stuck in these patterns, making it harder to shift back into a state of balance.

Signs your nervous system is stuck in stress mode

Your body is always communicating with you, but if you’re used to pushing through stress, you may not notice the signs until they become overwhelming. 

Some common ways stress manifests physically include:

🌿 Muscle tension & pain: Neck pain, jaw clenching, and headaches can all be signs of prolonged stress.

🌿 Digestive issues: Your nervous system and gut are closely connected. Bloating, nausea, and stomach discomfort can be signals that your body is in a stress response.

🌿 Fatigue (even after sleeping): Chronic stress keeps your system on high alert, making restorative sleep difficult.

🌿 Shallow breathing: Breathing from the chest instead of the belly can reinforce a stress response, keeping you stuck in a cycle of tension.

🌿 Brain fog & difficulty concentrating: When your nervous system is overwhelmed, it can be harder to focus or make decisions.

Recognising these signs is the first step toward shifting out of stress mode and into a more sustainable state of being.

How to support your nervous system when you’re stressed

Since stress is a full-body experience, shifting out of it requires body-based support. 

Here are some simple, somatic practices that can help:

🌿 Orienting: Slowly look around your space and let your eyes land on something comforting. This helps your nervous system register that you’re safe in the present moment.

🌿 Breathwork: Instead of forcing deep breaths, start by exhaling fully. Then allow your next breath to come naturally, letting your belly expand as you inhale.

🌿 Grounding through the senses: Try the 5-4-3-2-1 technique—name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can bring you back to the present moment.

🌿 Gentle movement: Stretching, shaking out your hands, or rolling your shoulders can help shift stored tension in your body.

🌿 Supportive touch: Placing a hand on your chest or belly can provide a sense of safety and connection. You might also like to give yourself a gentle hug, or to gently squeeze your arms with your hands.

Your nervous system is always working to protect you. The more you understand its signals, the more you can respond with care and compassion.

Want support in regulating your nervous system?

If you recognise these patterns in yourself and want to explore nervous system regulation therapy, somatic counselling, or trauma-informed support, I’d love to help. My approach combines talk therapy with body-based practices to help you move through stress and into a more grounded, settled, and sustainable state.

You don’t have to navigate this alone. Book a session today and start working with your nervous system rather than feeling stuck in the stress.