Have you ever noticed how your thoughts shift depending on how you’re feeling?
regulating your nervous system and transforming your thoughts. Learn about nervous system regulation and nervous system dysregulation.
The way we think and perceive the world is often a direct reflection of the state of our nervous system. When the nervous system is dysregulated, our thoughts can become distorted, leading to cognitive distortions—patterns of negative thinking that don’t accurately reflect reality. If you want to change the way you think, a crucial step is learning to regulate your nervous system.
The Link Between Nervous System Dysregulation and Distorted Thinking
When the nervous system is out of balance, it impacts how we interpret situations and people. For example, people experiencing high levels of stress, anxiety, or trauma often struggle to reframe negative thoughts or engage in positive thinking. In such states, the nervous system is in survival mode—commonly referred to as fight, flight, or freeze—making it challenging to shift your thinking by merely “trying to be more positive.”
In fact, dysregulation often drives negative thought patterns, leaving people stuck in a cycle of rumination and helplessness. This is particularly true when the nervous system is in a freeze response. During freeze mode, you might find yourself feeling immobilized, trapped in thoughts that suggest the situation is hopeless or that something is fundamentally wrong with you. You may start believing that you’ll never achieve the love, relationships, or career success that you desire. These thoughts are not reflective of reality—they’re influenced by the immobilization your nervous system is experiencing.
How Freeze Energy Shapes Your Thinking
When you’re in a freeze state, your mind can tell a story of powerlessness. You may believe that you’re stuck, that nothing will ever change, and that your efforts are futile. This happens because the nervous system in freeze mode shuts down, making everything feel overwhelming or unachievable.
In this state, procrastination becomes a coping mechanism. You may avoid tasks because they feel impossible, even though they may not be as difficult as your mind leads you to believe. You might withdraw from social situations, avoiding people because your nervous system tells you that connecting with others is too much to handle.
This isn’t just a psychological issue—it’s a physiological one. When your nervous system is in freeze, it literally signals your brain that you’re in a situation of extreme threat, even if that threat is no longer present.
The Fight Response and Its Effect on Thought Patterns
On the other hand, when you’re in a fight response, the nervous system drives thoughts of judgment and aggression. Your mind may create stories about other people being untrustworthy, wrong, or even bad. This can lead to behaviors like arguing, blaming, or criticizing—whether in person or online.
The fight response often leads to impulsivity. You may rush into decisions without thinking them through, say yes or no without truly understanding the consequences, or take on more than you can handle because your body feels the urgent need to act. In this state, your sympathetic nervous system is pushing you to mobilize, to do more, and to move faster. But often, what you actually need is the opposite—to slow down.
Slowing Down to Regulate Your Nervous System
Regulating your nervous system helps you reclaim your ability to think clearly. When you slow down your body’s physiological response to stress, you’re better able to make decisions based on clarity, rather than fear or impulse. You’re no longer rushing into commitments or avoiding situations that feel too overwhelming to deal with.
Recognizing how your thoughts and actions shift in different states of nervous system activation can empower you to respond with greater wisdom. Rather than reacting impulsively in fight mode or withdrawing in freeze mode, you can bring yourself back to a state of calm and insight. This allows you to make decisions that align with your values and long-term goals, rather than being driven by a temporary survival response.
Returning to Regulation: Where Innovation and Flow Happen
When you regulate your nervous system and return to a calm, balanced state, you regain access to the higher functions of your brain—creativity, innovation, and flow. In this state, known as the ventral vagal state, you can see situations for what they truly are, without the filters of fear, stress, or past trauma.
Differentiating between real dangers and old emotional triggers becomes easier when you’re in this regulated state. You’re better equipped to respond to challenges with calmness and resilience, rather than reacting based on old patterns of fight, flight, or freeze.
The Benefits of Nervous System Regulation
Learning to regulate your nervous system can have a profound impact on every area of your life. Your relationships will improve because you’ll no longer be reacting from a place of fear or anger. You’ll have the mental clarity to make decisions that serve your long-term well-being, rather than getting caught up in impulsive or avoidant behavior.
With a regulated nervous system, you can navigate life’s ups and downs with greater ease. You’ll find more flow in your work, more peace in your relationships, and greater inner resources to face challenges as they arise. Instead of living in survival mode, you’ll live in a state of inner security, trust, and alignment with your values.
