Mind the (Neuroception) Gap!
This post is about how a stressed nervous system can cause chronic ill-health. It is my hope that by knowing more about your own system and signals of distress, you can create the conditions for recovery and good health.
Your Body’s Stress Signals Matter More Than You Think
For many years, I battled a chronic illness that I now understand to be Myalgic Encephalomyelitis, also called Chronic Fatigue Syndrome (ME/CFS). Fatigue, brain fog, dizziness, insomnia, and memory loss were just the start. It’s taken me seven years to realise these symptoms were signs of my body shutting down under chronic stress. And it was happening because I couldn’t detect the stress signals my body was sending. I kept thinking, “My life is great! What’s making me sick?” There was a gap between my ‘perception’ and my body’s ‘neuroception’.
Let's make some definitions clear before delving into the details.
What is Perception?
Perception is what we consciously think is happening. It’s our brain processing sensory info and linking it to past experiences that we can reflect on. This is very much a process that happens mostly in the prefrontal cortex, where we do most of our thinking and analysing.
What is Neuroception?
Neuroception is the subconscious, automatic way our nervous system scans for safety or threat. It’s a survival mechanism that we have evolved with and it triggers reactions before our conscious mind even catches on. Ever felt uneasy entering a room without knowing why? That’s neuroception at work. The term neuroception was coined by Stephen Porges who defined the polyvagal theory and the extensive involvement of the vagus nerve in regulating state.
How Our Body Reacts to Stress
When our system detects danger, it automatically fires up the fight/flight or freeze response; adrenaline surges, heart rate spikes, muscles tense, breathing quickens, caused by a cascade of electrical and biochemical processes that have evolved for many millions of years. The main purpose of this safety system is to keep us alive and it’s been vital for our ancestors facing real dangers like predators. But today, our "dangers" are often chronic stressors like deadlines, noisy environments, or relationship tensions.
Chronic Stress: The Modern Health Threat
Unlike brief, life-threatening threats, modern stress is relentless and often imperceptible to our conscious mind. Our nervous system reacts as if we’re under attack, flooding us with stress hormones over prolonged periods. Over time, this exhausts our stress response system, causing sleep issues, immune problems, inflammation, and the debilitating fatigue and brain fog characteristic of ME/CFS.
Life Transitions: A Perfect Storm for Stress
Major life changes - be it career shifts, relationship upheavals, or loss - then create additional stress and anxiety. Add societal pressures to "tough it out" or "move on," and it only worsens the load on the nervous system.
Why Awareness is Your Superpower
Recognising subtle signs of stress - shallow breathing, muscle tension, restlessness - is the first step to reclaiming your health. When you tune in, you can take action before it all becomes chronic and your body shuts down.
Simple Strategies to Regulate Your Nervous System
Notice the Signals: Pay attention to physical cues like tight shoulders, a racing heart, or a clenched jaw. These are signs that your system is stressed.
Step Away: If stress is acute like in a confrontation, remove yourself from the situation to calm down.
Breathing Techniques: Try box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) or elongated exhale breathing (inhale 5, hold 2, exhale 8, hold 2) for some minutes.
Meditation: Regular practice can soothe your nervous system and reconnect you with yourself.
You Can Heal
Our bodies have incredible capacity to heal, given the right conditions. When it comes to chronic stress, the key is being aware of the gap, just because you don’t perceive stress that doesn’t mean your system is not experiencing it. Tuning into the signals from your body and learning to take care is crucial in staying well. If you’re navigating a tough life transition or feeling overwhelmed by chronic stress, remember: your health is your most valuable asset. By honouring your nervous system’s signals and responding with care, you’re taking the most vital step toward recovery and resilience.
If you are experiencing a stressful situation and would like to know how the work I do could support you, please get in touch to book a discovery call.