Modern understanding of anxiety increasingly centers on the nervous system — specifically, the chronic dysregulation that underlies many anxiety presentations.
The Nervous System in Anxiety
The autonomic nervous system has two primary states relevant to anxiety:
Sympathetic activation ('fight or flight'): When chronically activated, drives anxiety-type anxiety
Parasympathetic ('rest and digest'): The recovery state — undermined by anxiety
Dorsal vagal shutdown: A third state — freeze/collapse — associated with depression-type anxiety
Signs of Nervous System Dysregulation in Anxiety
Chronic hyperarousal (always 'on edge'), difficulty relaxing even in safe environments, and feeling perpetually exhausted despite rest.
Regulating the Nervous System for Anxiety
- Breathwork: Directly activates the parasympathetic nervous system
- Cold exposure: Controlled cold activates the vagus nerve, improving anxiety
- Safe social engagement: Co-regulation through trusted relationships
- Movement: Discharges sympathetic activation accumulated in anxiety