The nervous system is one of those things most people shy away from learning about because it can seem complicated. It's easy to forget what’s what—especially when terms like sympathetic and parasympathetic get thrown around. But don't worry, we’re going to keep it simple and practical. By the end of this post, you'll not only understand how these systems work but also have some tips for remembering which is which, and how to start using this knowledge to regulate your stress levels and overall well-being.

Your Nervous System 101: Behind-the-Scenes of "Go" and "Chill" Modes

Your automatic nervous system (ANS) is constantly working behind the scenes to manage your body’s energy and recovery. It has two main branches:

• Sympathetic Nervous System (SNS): Think of this as your “Go Mode.” It’s the system that kicks in when you need to be alert and active—whether you’re running late, solving a big problem, or faced with a stressful situation. One trick to remember: the "S" in sympathetic can stand for "stress" or "speed"—both of which this system controls.

• Parasympathetic Nervous System (PNS): This is your “Chill Mode.” It helps your body rest, digest, and heal after activity or stress. It’s all about calming things down. Think of the "P" in parasympathetic as standing for "peace" or "pause"—that's what this system is all about.

In an ideal world, these two systems would work in harmony. You’d switch into Go Mode when needed, then seamlessly return to Chill Mode for recovery. But, for many of us, modern life keeps us stuck in Go Mode—leading to stress, burnout, and even health issues.

The Influence of Your Thoughts

What many people don’t realize is that your thoughts—both conscious and subconscious—play a huge role in how your nervous system operates. Stressful thoughts like worrying about work, replaying an argument, or fearing the unknown can keep your SNS running even when there’s no real danger. Your brain doesn’t always know the difference between a real threat and a stressful thought, so it responds to both the same way, keeping you in Go Mode longer than necessary.

On the flip side, calming or positive thoughts can trigger the PNS, helping you switch into Chill Mode. Mindful practices like replacing irrational thinking, reducing catastrophic and awfulizing thoughts, and focusing on rational, realistic thinking can signal to your body that it’s safe to relax.

The Cost of Staying Stuck in "Go Mode"

If you’re stuck in SNS for too long, your body stays in a state of high alert, which can have real consequences. Chronic activation of the SNS has been linked to high blood pressure, heart disease, digestive problems, sleep issues, and a weakened immune system. Without enough time in PNS, your body doesn’t get the rest and healing it needs to recover. This chips away at your ability to operate at your highest level. Instead of thriving, you’ll feel fried and done. At the end of the day, your quality of life suffers.

How Do You Know Which State You're In?

Here’s a quick checklist to help you recognize which mode you’re in:

Sympathetic (Go Mode)

• Increased heart rate

• Shallow, rapid breathing

• Sweaty palms or feeling jittery

• Trouble focusing

• Tense muscles

• Hyper-alert to surroundings

• Digestive issues or loss of appetite

Parasympathetic (Chill Mode)

• Deep, steady breathing

• Relaxed muscles

• Calm and grounded feeling

• Clear, focused mind

• Comfortable digestion

• Sense of safety and ease

• Steady heart rate

Finding Balance: Regulating Your Nervous System

The good news is that you can work to bring balance to your nervous system and switch between Go and Chill modes more effectively. Here are some tools to help:

• Mindful Breathing: Slow, deep breaths signal to your body that it’s time to relax, activating the PNS.

• Replacing Irrational Thinking: Catching yourself in negative thinking spirals and replacing those thoughts with more rational, constructive ones reduces SNS activation. This includes stopping catastrophic thinking patterns like awfulizing, where everything feels like the worst-case scenario.

• Physical Movement: Gentle exercises like yoga, walking, or stretching help calm the nervous system and can encourage your body to move into Chill Mode.

• Forest/Nature Bathing: Spending time in nature has been shown to lower cortisol levels and promote PNS activity. It’s a great way to reset your system and reconnect with a sense of peace.

• Biofeedback: While we’ll dive deeper into this in a future post, biofeedback is a technique where you learn to control some of your body’s functions (like heart rate) by becoming more aware of them. It can be a powerful tool for calming the SNS and boosting the PNS.

• Aligned Rest: Aligned rest is about intentionally meeting your body's specific rest needs—whether it's mental, emotional, or physical. This could mean taking time for meditation, enjoying a warm bath, or disconnecting from screens to allow your mind to recharge. By focusing on the areas where you feel depleted, aligned rest helps your body fully shift into PNSmode, promoting deep recovery and healing that directly addresses your rest deficits.

The Takeaway

Understanding your nervous system is key to managing stress and creating balance in your life. The sympathetic nervous system is your "Go Mode", responsible for action and stress responses, while the parasympathetic nervous system is your "Chill Mode", where healing and recovery happen. The goal is to find a rhythm between these two states so you don’t get stuck in overdrive.

We could write a whole book on this, but let’s not. The intention of this post is to provide a framework for understanding how we’re wired so you can recognize what’s going on in your body. With this awareness, you have the power to regulate your nervous system through both mental shifts and practical techniques—helping you bring balance, calm, and healing back into your life.

happy regulating,

lindsay