What habit pulled me back into dysregulation?

Understanding Dysregulation

Dysregulation is more than just feeling “off.” It’s a physiological state in which our nervous system becomes overwhelmed, pushing us into fight, flight, or freeze modes even when there’s no real danger. It can look like irritability, fatigue, emotional outbursts, or complete shutdown.

When we’re regulated, our parasympathetic nervous system (our “rest and digest” mode) helps us feel grounded, calm, and connected. But even small, unnoticed habits, like skipping meals, doomscrolling before bed, or saying yes when we mean no, can chip away at that balance.

The Science Behind Emotional Regulation

The nervous system is our emotional foundation. When we experience stress, the sympathetic nervous system activates — heart rate rises, cortisol spikes, and we shift into survival mode. Ideally, after the stressor passes, the parasympathetic system brings us back down.

But chronic stress, overstimulation, or poor self-care habits can trap us in an “on” state. This means we never truly return to baseline — a key ingredient in long-term dysregulation.

External source: Psychology Today – The Science of Emotional Regulation

The Subtle Habit That Triggered My Dysregulation

For me, it wasn’t a huge event. It was skipping my morning quiet time my 10 minutes of journaling and grounding.
It started innocently: one rushed morning, then two. Within a week, my mind felt noisier, my patience thinner, and my energy scattered.

This is how dysregulation often sneaks in, not with chaos, but with subtle disconnection.

Read: What habit moved me closer to a regulated identity?

The Warning Signs I Missed

• Snapping at small inconveniences

• Mindless scrolling late at night

• Difficulty focusing

• Feeling “on edge” without knowing why

These signals were my body’s way of saying, “Hey, we’re not okay.”

But like many, I ignored them, pushing through, rationalizing, and assuming more productivity would fix everything.

Recognizing the Cycle of Dysregulation

Dysregulation often follows a predictable cycle:

1. Stress Trigger → Overactivation

2. Emotional Flooding → Coping Mechanisms

3. Temporary Relief → Avoidance or Burnout

4. Repetition Without Awareness

Breaking that cycle requires noticing when it starts, not just why it starts.

The Path Back to Regulation

When I finally paused, I realized I couldn’t think my way back into calm, I had to feel my way there.

I returned to my regulation anchors:

• Gentle breathwork (inhale 4, exhale 6)

• Morning journaling

• Tech-free evenings

• Naming sensations instead of judging them

Within days, I noticed a shift, slower thoughts, better sleep, and more patience.

Explore: How did calm influence them?

Lessons Learned from Dysregulation

The biggest lesson? Regulation isn’t about being calm all the time, it’s about being connected, even when life feels messy.

My habit of skipping stillness disconnected me from myself. But by acknowledging it without shame, I learned how to rebuild trust with my body.

How You Can Reconnect to Regulation Today

Try these gentle habits:

• Grounding check-ins (3x/day “Where am I in my body?”)

• Movement before scrolling

• Setting digital boundaries

• Reconnecting with breath during transitions

And remember: healing your nervous system isn’t about perfection. It’s about coming home to yourself again and again.

FAQs on Emotional Dysregulation

• 1. What are early signs of dysregulation?

  Fatigue, irritability, or emotional numbness can be early signs.

• 2. Can one habit really affect your nervous system?

  Yes, small daily habits can either support or stress your nervous system over time.

• 3. How long does it take to regulate again?

  Consistent practice for 2–4 weeks can show noticeable changes.

• 4. Should I see a therapist for chronic dysregulation?

  Absolutely, professional guidance can support deeper regulation patterns.

• 5. Are there quick ways to regulate in public?

  Try box breathing, gentle touch (hand over heart), or slow exhales.

• 6. Can journaling help with dysregulation?

  Yes, it creates mindful awareness and emotional processing.

Conclusion & Call to Action

Dysregulation isn’t a setback, it’s a signal.
By noticing the habits that pull us off balance and gently realigning with our nervous system, we strengthen our resilience and peace.

💬 Ready to reconnect with your regulated self?
👉 Book a free clarity call today and let’s explore how you can restore balance with nervous system coaching.