Nervous System Stuck in Overdrive
As a naturopath and herbalist, one of the most common concerns I see in clinic is women struggling with stress, overwhelm and a nervous system that seems stuck in overdrive.
This is especially common during perimenopause and menopause, when hormonal changes can make you more sensitive to stress and less able to switch off. The good news is that there are a few simple and effective strategies that can help.
So, here are the 3 things I regularly recommend to help this:
1. Use Your Breath to Calm Your Nervous System
Your breath is one of the quickest ways to calm a stressed nervous system.
When we're anxious or overwhelmed, we tend to breathe shallowly into the chest, which keeps the body in a fight-or-flight state. One technique I'm a big fan of is box breathing (also known as box breathing) because it's a simple way to encourage the body into its parasympathetic ‘rest’ mode.
To try box breathing:
- Breathe in for four counts
- Hold for four counts
- Breathe out for four counts
- Hold for four counts
You can make the "box" bigger or smaller depending on what feels comfortable. For example, you might breathe for three, four or five seconds on each side.
Play around with it and find what works best for you.
I often use this technique while waiting for the kettle to boil, sitting in traffic, standing in a queue, or any time I start to feel stressed. It's incredibly simple, and even a couple of rounds can make a noticeable difference.
2. Support Your Blood Sugar
Another thing I regularly recommend for both stress management and hormone balance is supporting healthy blood sugar balance.
Stable blood sugar helps provide steady energy and a more balanced mood. During perimenopause and menopause, blood sugar fluctuations can amplify anxiety, irritability and that familiar "wired but tired" feeling. In fact, many women find they become more sensitive to blood sugar changes during this stage of life.
A few simple ways to support blood sugar balance include:
- Eating regular meals
- Building meals around protein, healthy fats and fibre
- Reducing highly processed and sugary foods that can cause blood sugar spikes
For example, instead of tea and toast for breakfast, consider options such as:
- Eggs and avocado
- Natural yoghurt with nuts and seeds
- Other savoury, protein-rich breakfasts
If you enjoy sweet foods, try having them after a meal rather than on their own as a snack. This can help reduce the impact on your blood sugar levels.
Keeping blood sugar stable can have a surprisingly positive effect on both the nervous system and hormone balance.
3. Consider Passiflora (Passionflower)
The herb I most often recommend for that wired, jittery type of anxiety is Passiflora, also known as Passionflower.
Passiflora is a wonderfully calming herb that supports the nervous system and helps encourage the body into a more relaxed, parasympathetic state. Many people find it helps them feel calmer from the inside out.
It is available in several forms, including:
- Herbal liquid drops added to water
- Oral sprays
- Tablets
The spray can be particularly convenient as you can keep it in your handbag or car for those moments when stress or overwhelm suddenly strikes while you're out and about.
Drops and tablets can also be taken throughout the day as needed, giving you flexibility to find what works best for you.
Final Thoughts
If stress, anxiety and overwhelm have become more common during perimenopause or menopause, remember that small changes can make a big difference.
Simple practices such as box breathing, supporting stable blood sugar levels and using calming herbs like Passiflora can help soothe an overactive nervous system and support a greater sense of balance and wellbeing.
As always, if symptoms are persistent or significantly affecting your quality of life, speak to your doctor or a qualified healthcare professional for personalised advice.
You may also find these articles helpful:
5 Signs Your Nervous System is Overloaded During Menopause
Deep breathing and how it can help ease perimenopause and menopause symptoms
