The Nervous System Audit: Identify Your Nervous System State in Minutes
- Nov 25
- 22 min read
Updated: 16 hours ago
Decode your stress chemistry with a quick body- scan and get back in the driver’s seat.
Diagnose → understand → fix journey.
Your nervous system is doing its very best, but modern life isn’t exactly helping. Our bodies were built for sabertooth tigers, not Slack notifications. Modern stress arrives in tiny hits — a message here, a deadline there, a fight with your inbox — until your system flips into constant high-alert mode.
That’s when the fun starts: shallow breathing, gut tension, irritation for no reason, foggy mornings, sugar cravings, and the classic “why am I awake at 3 AM again?” moment.
The good news: once you get how your nervous system really works — and how the vagus nerve acts like your internal calm button — you can finally make sense of what your body is doing.
This article walks you through the basics, the chemistry, the warning signs, and the fixes that actually help.
Because here’s the tricky part: for many people, this becomes the default state.
When you’ve been stuck in stress long enough, it turns into your new normal. You barely notice it anymore. It’s like working on an old computer that gets slower every month — you complain a bit, you adapt, you tolerate it… until the day you finally upgrade and think:
“Wait… excuse me… why did I live like this for so long?”
For neurodivergent nervous systems, the risk is even higher.
Their baseline sensitivity, faster stress-loading, and constant micro-adjustments mean that living in an overactivated state can build up quietly, deeply, and dangerously — and it often goes unnoticed until the system crashes or someone finally feels what “regulated” actually feels like.
This guide is your reset moment: a way to actually understand what’s going on in your body, decode the nervous system patterns beneath your reactions, and find your way back to something that feels like clarity again.
Before We Dive Into the Test: A Little Theory for Real Understanding
To make sense of what your body is doing, we need one tiny layer of theory — the kind you can actually use.
Think of this as the map of the Triad before the journey.
Once you see how these three parts work together — the two systems (gas and brake), the vagus nerve (the regulator), and the neurotransmitters (the signals) — your symptoms suddenly become far more logical.
What felt random starts to follow a pattern, and what felt overwhelming finally makes sense.
The Neuro-Regulation Triad — The Body as a Living Drive System
To understand what your nervous system is doing, imagine your body as a highly intelligent vehicle with a dynamic internal drive system — constantly adjusting speed, tension, focus, and safety signals based on what life throws at you.
Here is the entire ecosystem in the correct, updated structure:
1. The Vagus Nerve → The Clutch / Master Regulator
This is the system’s central stabilizer and a part of the parasympathetic system.
It determines how smoothly you shift between activation, focus, calm, and recovery.
Without the vagus nerve:
gear changes feel jerky
you stall under pressure
the system can’t recalibrate
Function: Gear-shifting, state regulation, safety signaling
Metaphor: The clutch + the main freeway controlling all traffic flow
2. The Autonomic Drive Modes
Sympathetic System → The Accelerator
Your internal “Go!” system.
It increases:
speed
alertness
tension
glucose
readiness
Function: Mobilization
Metaphor: Pressing the gas pedal when traffic gets intense
Parasympathetic System → The Brakes
Your restoration and recovery system.
It:
slows heart rate
deepens breathing
supports digestion
enables repair and stability
Function: Restoration
Metaphor: Applying the brakes so the vehicle doesn’t overheat or crash
3. Neurotransmitters → The Dashboard Alerts & Sensors
This is the messaging layer — the signals that tell your brain what the system is experiencing.
They function like:
fuel gauge (energy)
temperature warning (stress)
“check engine” (overload)
navigation cues (motivation)
emotional radio station (mood)
When neurotransmitters fall out of balance,
the entire dashboard starts flashing warnings.
They determine:
how intense the state feels
how long it lasts
how you think, feel, sleep, move, and tolerate stress
The Extended System Map
Because the Triad doesn’t operate alone, here’s how the rest of your physiology fits the metaphor:
🚗 CNS → The Engine Block
The central nervous system is the motor itself —the core machinery that translates fuel into movement, intention into action.
Brain + spinal cord = the engine.
🛣 Body & Organs → The Road Network
The vagus travels to your heart, lungs, gut, and immune system —just like a highway connecting major cities.
🚦 Stressors → The Traffic
Interruptions, deadlines, emotional intensity, conflict, sensory overload —all of them add congestion to the system.
Some days you’re cruising on an empty freeway.
Some days you’re in a multilane jam with sirens everywhere.
🗺 Regulation → The Navigation System
Breathwork, breaks, movement, vagus stimulation, nutrition, sleep, co-regulation —these are the tools that keep you on the right route.
Good navigation = less wear, fewer crashes, and a calmer drive.
Interplay CNS, ANS, and neurotransmitters
1. What belongs to the Central Nervous System (CNS)
The CNS = the engine block of the whole system.
The CNS includes:
Brain
Spinal cord
➡️ That’s it.
No sympathikus, no parasympathikus, no vagus nerve.
What the CNS does:
Central processing
Integration of input
Motor planning
Perception, emotions, cognition
Modulating autonomic output (via brainstem + hypothalamus)
It sends out instructions → the ANS carries them into the body.
⚙️ 2. What belongs to the Autonomic Nervous System (ANS)
The ANS is not in the brain or spinal cord.
It is peripheral (outside the CNS).
The ANS has 3 major branches:
🔹 Sympathetic Nervous System
Fight/flight, mobilization, activation
🔹 Parasympathetic Nervous System (Vagus in one part of it)
Rest, digest, repair, recovery
🔹 Enteric Nervous System
Gut nervous system (heavily connected with vagus)
Plus the key player: the Vagus Nerve
The main parasympathetic highway
Runs from brainstem → face → throat → lungs → heart → diaphragm → liver → gut
Sends 80–90% of signals upward (body → brain)
➡️ The vagus nerve is ANS, not CNS.
🔌 3. How the CNS and ANS work together
Think of it like a two-level control system:
CNS = the control center (engine & CPU)
interprets danger, emotional meaning, strategy.
ANS = the execution system (drive mechanics)
changes:
heart rate
breathing
digestion
muscle tone
inflammation
hormone activity
The CNS decides what the state should be.
The ANS makes it happen in the body.
🧪 4. How neurotransmitters fit in
Neurotransmitters are chemical messengers — not organs, not structures — and they operate in both the CNS and the ANS.
CNS neurotransmitters
Inside the brain:
dopamine
serotonin
GABA
glutamate
acetylcholine
They regulate:
motivation
focus
mood
sleep
memory
emotional processing
Peripheral neurotransmitters (ANS side)
In organs, vagus, and nerves:
acetylcholine
norepinephrine
neuropeptides
serotonin (gut: 90%)
They regulate:
heart rate
gut movement
inflammation
vagal tone
hormonal cascades
So the role of neurotransmitters is:
They tell the CNS how things feel
They tell the ANS what to do next
They carry messages between organs and the brain
They influence which state you’re in(fight/flight, freeze, or rest/digest)
➡️ They are the “communication language” of the whole system.
5. How all three interact
CNS (engine block)
interprets danger, emotions, strategy → sends commands.
ANS (accelerator, brake, clutch)
executes the commands in the body:
Sympathetic = gas
Parasympathetic = brake
Vagus = clutch/regulator
Neurotransmitters (dashboard alerts)
carry signals between systems:
dopamine = motivation gauge
serotonin = mood stabilizer
GABA = calm switch
adrenaline = danger alert
cortisol = sustained stress signal
oxytocin = safety + connection indicator
Everything functions as one integrated system.
First Layer: The Autonomic Nervous System
Before we get into symptoms and solutions, it helps to understand the “wiring” you’re working with.
Your autonomic nervous system (ANS) has two main branches, and they basically run your entire internal world — your energy, mood, digestion, sleep, hormones, reactions, and how quickly you go from calm to why is everything annoying.
Think of them as the two sides of your body’s operating system.
1. Sympathetic Nervous System — The Mobilizer
The sympathetic system is your internal accelerator — the network that runs alongside your spine and prepares your body to mobilize- not vagus nerve. It increases energy, sharpens focus, and gets you ready to respond when something demands action.
When it switches on, it boosts:
Heart rate
Blood pressure
Cortisol and adrenaline
Muscle tension
Glucose release (instant energy)
It’s triggered by everyday modern life:
Deadlines
Emotional conflict
Uncertainty
Noise, lights, overstimulation
Pain
Social tension or threat signals
When it stays active too long, you start collecting the classic “I’m constantly stressed but functioning” symptoms:
Racing thoughts
Anxiety or agitation
Irritability
Insomnia or waking up at night
Sugar or carb cravings
Stress belly / abdominal fat
Tension headaches
Cold hands or feet
IBS-style digestion issues
The sympathetic system is fantastic for survival — just not designed to run 24/7.
When it becomes your default mode, your body quietly burns out behind the scenes.
2. Parasympathetic Nervous System — The Regulator & Repair Mode
This is the part of your system that brings everything back down.
It’s your reset, your repair, your calm, your digestion, your deep-sleep switch.
It governs:
Rest
Digestion
Emotional stability
Tissue repair
Immune function
Hormonal balance
And its star player is the vagus nerve, which acts like the command center of your recovery mode.
When the parasympathetic system is active, everything softens:
Heart rate slows
Breathing deepens
Muscles relax
Cortisol drops
Digestion restarts
Mental clarity returns
Sleep becomes restorative
This entire process depends heavily on your vagal tone — basically how efficiently and quickly your vagus nerve can bring your system back to safety.
A strong vagus nerve = faster resets.A weak vagus nerve = stress lingers and piles up.
Second Layer: The Vagus Nerve, The Body’s Regulation Superhighway (Zooming In)
To understand what your body is doing, it helps to zoom in on the one system that quietly keeps everything from spinning out of control: your autonomic nervous system.
It has two main players — basically the drive modes of your body, your brake and your gas pedal:
Sympathikus → Mobilization
“Go! Act! Move! Stress incoming!”
Parasympathikus → Regulation
“Rest. Digest. Recover. You're safe.”
These two are constantly switching back and forth, balancing action and recovery, tension and ease. And right between them sits the vagus nerve — the longest chill-vibes-distribution channel in your body, and the ultimate mediator in any stress-safety negotiation.
The Dynamic Flow
Trigger/ Stress ➜ Sympathikus ↑ ➜ Vagus ↓ ➜ ActivationSafety ➜ Vagus ↑ ➜Parasympathikus ↑ ➜ Body resets/ Regulation
The vagus nerve is essentially the volume knob for your internal stress orchestra.
Turn it up → everything softens, slows, and calms.
Turn it down → the whole system gets louder, tighter, and more reactive.
If the Sympathikus and Parasympathikus were roommates, the vagus nerve would be the one standing between them saying:
“Can we stop screaming and dim the lights? Some of us are trying to function.”
Without the vagus, you’d either be stuck in constant acceleration or trapped with the brakes jammed on. It decides whether your body can shift gears at all.
The vagus is the longest cranial nerve and acts like a full-body communication highway.
It connects:
Brainstem
Heart
Lungs
Gut
Diaphragm
Immune system
And also functions like an interface between:
emotions
hormones
immunity
Vagus activation is the fastest way to shift from:
stress → safety
chaos → clarity
overthinking → grounding
tension → regulation
shutdown → gentle re-engagement
And here’s the wild part:
80% of vagus signals travel upward — from the body to the brain.
Meaning:
Your organs tell your brain how stressed or safe you are, not the other way around.If your gut feels danger, your brain reacts as if danger is real.
This is why stress can feel physical even when nothing external is happening.
What Vagus Nerve Stimulation Actually Does
When the vagus nerve is stimulated — through breath, cold exposure, humming, pressure, or co-regulation — it sends one clear message:
“You can turn off the alarm. We’re safe.”
This one message ripples through your entire physiology and creates a cascade of effects:
🧘♀️ Lower cortisol
❤️ Higher HRV (better flexibility + resilience)
🍽️ Improved digestion
🔥 Reduced inflammation
😌 Emotional steadiness
⚡ Faster recovery after stress
💨 Fewer panic peaks
🧠 Clearer, cleaner thinking
A regulated vagus makes your whole system coherent again — like hitting reset on a jammed computer and suddenly remembering how fast everything should run.
Third Layer: Neurotransmitters — Your Body’s Messaging App
If the nervous system is the hardware, then neurotransmitters are the messages it keeps sending all day long.
Think of them as your body’s internal push notifications — some useful, some unnecessary, some dramatic, and some arriving at 3AM like,“Hey, quick question: what if everything is terrible?”
In other words:
Neurotransmitters are the “DMs” your body sends itself.
Each one carries a different tone and intention.
Sometimes supportive, like:
“You’ve got this.” → Dopamine
(a little spark of motivation, a gentle nudge forward)
Sometimes deeply calming:
“Shhh, we’re safe.” → GABA
(the chemical equivalent of a warm weighted blanket)
Sometimes overly dramatic:
“We might die because of that email.” → Adrenaline
(your internal alarm system, prone to exaggeration)
Sometimes overly sensitive:
“Everything matters intensely right now.” → Serotonin imbalance
(the emotional amplifier switch)
A quick cast of your body’s messenger team:
Adrenaline → 🔥 Urgent message“Drop everything. Something’s up.”
Cortisol → 📣 Priority alert“Handle this. Right now.”
Dopamine → ✨ Motivation ping“Let’s start something. Maybe finish it.”
Serotonin → 🌿 Stability message“We’re okay. This is manageable.”
GABA → 🧘♀️ Calm down, darling“Slow your roll. Breathe.”
Oxytocin → 🤝 You’re not aloneConnection, safety, trust.
Glutamate → ⚡ Brain activation push“Let’s focus. Time to think fast.”
These messages shape everything — your mood, your motivation, your reactions, your hunger, your anxiety, your sleep… all of it.
The problem?
Modern life spams your system with stress notifications.
Too many adrenaline pings.Too many cortisol alerts.
Too many late-night dopamine shortcuts (hello, scrolling).
Until eventually, you’re drowning in internal notifications.
And the only one who knows where the mute button is?
The vagus nerve — your internal moderator that decides whether these messages get amplified… or softened into silence.
The Chemistry of Regulation: What Each Neurotransmitter Does When Stress Hits
Each stress pattern has a neurochemical signature.
Your symptoms are not random; they’re chemistry.
Let’s break down the main players:
Neurotransmitter Overview Table
Neurotransmitter | Core Function | When Balanced (Feels Like) | When Dysregulated (Feels Like) | Typical Triggers | Supports / Quick Regulation |
Cortisol | Stress hormone, energy scheduling | Alert in morning, steady energy | High at night, 3 AM waking, belly fat, cravings, burnout, irritability | Chronic stress, inflammation, blood sugar swings, late caffeine | Morning sunlight, stable meals, magnesium, earlier wind-down, breathwork |
Adrenaline | Fast stress response, mobilization | Focus, quick reactions | Panic spikes, jumpiness, overthinking, tension, racing heart | Fear, conflict, emails, overstimulation, surprises | Slow exhale breathing, grounding, GABA support, vagus activation |
Noradrenaline | Alertness, attention, readiness | Motivation, clarity | Hypervigilance, startle response, anxiety, insomnia | Uncertainty, pressure, constant notifications | Mild movement, cold splash, predictable routines, breath resets |
Dopamine | Motivation, reward, drive, focus | Energy, creativity, productivity | Low motivation, impulsive eating, doom scrolling, task paralysis | Stress, lack of novelty, poor sleep, unstable blood sugar | Morning movement, sunlight, small wins, protein-rich meals |
Serotonin | Mood stability, gut-brain balance | Calm, emotional balance | Irritability, low mood, digestive problems, oversensitivity | Poor gut health, low vagal tone, chronic stress | Sunlight, fiber + probiotics, vagus stimulation, steady routines |
GABA | Inhibitory “off switch,” calm | Relaxed, grounded, sleepy when needed | Tired but wired, racing thoughts, tension, overstimulation | Caffeine, stress, sugar, inflammation, poor sleep | Magnesium glycinate, slow breathing, warmth, gentle movement |
Oxytocin | Bonding, connection, social safety | Warmth, trust, emotional openness | Loneliness, disconnection, emotional distance | Isolation, conflict, lack of support, stress | Touch, hugs, co-regulation, eye contact, soft voice tones |
Glutamate | Excitation, learning, brain activation | Focused thinking, memory, alertness | Overstimulation, anxiety, headaches, insomnia | Stress, inflammation, processed foods | GABA support, taurine/theanine, reducing stimulants |
It activates the parasympathetic system fast.
It tells your nervous system:“We are safe with others.”
Symptoms of Nervous System Dysregulation- The Polyvagal Regulation Theory
Polyvagal Landscape = Sympathetic System; Parasympathetic System and Vagal Nerve
Your symptoms are simply your body saying:
“I’m stuck in activation, survival, or shutdown — instead of safety.”
There are four main clusters:
1. Sympathetic Symptoms (Hyperactivation)
When the stress system won’t turn off — the “fight/flight” mode.
Heart racing
Jaw clenching
Irritability, snapping
Overthinking, racing thoughts
Perfectionism
Interrupted sleep / 2–4 AM cortisol waking
Frequent nighttime urination
Hair thinning
Sugar + carb cravings
Emotional volatility
Feeling “on edge” or overstimulated
2. Parasympathetic Underactivation
When recovery mode can’t switch on — the “I can’t relax” state.
Exhaustion
Low motivation
Brain fog
Feeling disconnected from yourself
Slow digestion
Low HRV
Easily overwhelmed by small stressors
Feeling stuck in a half-stressed limbo
3. Dorsal Vagal Shutdown (Freeze Mode)
When the system goes into full protective collapse.
Emotional numbness
Social withdrawal
Flatness or blunted affect
Digestive shutdown
Heavy, slow body
Feeling overwhelmed by tiny tasks
“I can’t” energy
Dissociation or checking out
No access to motivation
4. Fawn Response (Appease Mode)
When survival activates through people-pleasing, compliance, or self-abandonment.
This is the social survival strategy — an overactivation of the need to maintain harmony at any cost.
It is neither fight nor flight nor freeze — it’s “Keep the peace so I stay safe.”
Signs include:
Saying yes when you mean no
Over-explaining, over-apologizing
Prioritizing others’ needs over your own
Avoiding conflict at all costs
Difficulty setting boundaries
Hyper-awareness of others’ moods
Feeling responsible for others’ comfort
Feeling guilty for resting or saying no
“If they’re okay, then I’m okay” pattern
Fawn is often rooted in earlier environments where harmony = safety, and it becomes the default survival mode in adulthood under chronic stress or relational tension.
Practical Up- & Down-Regulation Strategies
The body learns safety through experience, not logic.
Below are structured approaches you can use immediately.
Up- & Down-Regulation Strategy Table
Regulation Type | Category | Practices | What It Does |
Downregulation (reducing stress activation) | Breathwork | • Long exhale breathing (4 in / 6–8 out) • Physiological sigh (double inhale → long exhale) | Activates vagus nerve, lowers adrenaline, reduces heart rate |
Vagus Nerve Stimulation | • Humming, singing, chanting • Gargling • Splashing cold water on face • Slow neck rotations • Diaphragmatic breathing • Gentle pressure on chest/abdomen | Boosts vagal tone, increases parasympathetic activity | |
Somatic Releases | • Tremoring (TRE) • Psoas stretching • Shaking arms/legs | Releases stored tension, resets muscle + fascia load | |
Sensory Regulation | • Warm showers • Weighted blankets • Aromatherapy (lavender, bergamot) | Signals safety, decreases sympathetic arousal | |
Nutrition | • Stable blood sugar (protein + fat in morning) • Magnesium glycinate/threonate • Omega-3s • Limit late caffeine | Reduces cortisol spikes, supports neurotransmitter balance | |
Evening Cortisol Regulation | • Dim lights • Screens off 60–90 min before bed • Glycine or chamomile tea • Gentle vagus stimulation before sleep | Lowers nighttime cortisol, improves sleep quality |
Regulation Type | Category | Practices | What It Does |
Upregulation (when tired, foggy, frozen) | Breathwork | • Quick inhale-focused breath (box breathing, 4-4-4-4) • Energizing breath (short inhales, steady exhales) | Increases alertness, boosts oxygen + focus |
Movement | • Light cardio (5–10 minutes) • Sunlight exposure • Music + rhythmic movement | Raises dopamine, activates sympathetic system gently | |
Temperature Stimulation | • Cold exposure (20–60 sec) • Contrast showers | Sharpens focus, increases noradrenaline, breaks freeze | |
Cognitive Activation | • 10-minute clarity sprint • Externalizing tasks (write → reduce load) | Restores executive function, reduces overwhelm | |
Social Micro-Connection | • One supportive message • Brief co-regulation (eye contact, warm tone) | Boosts oxytocin, re-engages social safety circuits |
The Key Counterbalance Pairs
Certain neurotransmitters counterbalance one another, but there is no single 1:1 “antidote.”
The nervous system works through opposing pairs and regulatory partners, not strict chemical opposites.
Below is the clearest way to understand it:
Dopamine ↔ Serotonin
Dopamine = motivation, drive, focus, reward
Serotonin = mood stability, calm, contentment
They share pathways; when one is very high, the other tends to drop.
➡️ High dopamine → low serotonin stability
➡️ High serotonin → dopamine impulses soften
This is why:
high-dopamine days feel driven, restless, impatient
high-serotonin moments feel calm, steady, less driven
Counterbalance: Yes, but not antidotes.
Adrenaline/Noradrenaline ↔ GABA
Adrenaline = alertness, stress, mobilization
GABA = inhibition, calm, “off switch”
This is the closest to a true functional antidote pair.
When adrenaline spikes, GABA drops.When GABA rises, adrenaline drops.
This is why:
magnesium (supports GABA) reduces stress reactivity
deep breathing increases GABA
safe social cues reduce adrenaline
Cortisol ↔ Oxytocin
Cortisol = stress hormone
Oxytocin = bonding, trust, safety
Oxytocin directly inhibits cortisol release.
This is why:
touch
warm connection
co-regulation
eye contact
feeling understood
…lower cortisol almost instantly.
This is one of the cleanest biological “counterbalances.”
Glutamate ↔ GABA
Glutamate = excitation
GABA = inhibition
They are perfect physiological opposites.If glutamate is too high → anxiety, overstimulation, insomniaIf GABA rises → calm, focus, sleepiness
This is the classic activation vs. inhibition pair.
The Major Triad in Regulation
Think of this mini-system:
(1) Adrenaline + (2) Cortisol + (3) Glutamate
→ activate the system
(1) GABA + (2) Oxytocin + (3) Serotonin
→ downregulate the system
They operate more like teams than strict opposites.
So is there an “antidote”?
No single neurotransmitter undoes another.
But there are regulatory opponent systems, similar to Yin/Yang:
Activation | Regulation (counter) |
Adrenaline | GABA |
Cortisol | Oxytocin |
Glutamate | GABA |
Dopamine (high) | Serotonin |
Sympathetic | Parasympathetic (vagus) |
The Fastest “Antidotes” in Practice
If adrenaline is high → Increase GABA
slow exhale
magnesium glycinate
warm temperature
weighted blanket
If cortisol is high → Increase oxytocin signals
warm social contact
eye contact
gentle voice tones
touch
safe connection
If dopamine is overstimulated → Boost serotonin
carbs + protein meal
sunlight
grounding, slow sensory input
If glutamate is high → Stimulate GABA
taurine or theanine
slow rhythmic breathing
warmth
reducing stimulants
One-Sentence Summary
There are no strict antidotes, but the body uses opposing neurotransmitter pairs to maintain balance:GABA calms adrenaline and glutamate, oxytocin inhibits cortisol, and serotonin stabilizes high dopamine.
🧪 Nervous System & Neurotransmitter Self-Test
Find out exactly what’s dysregulated — and what you can do about it.
Rate each item:
0 = never, 1 = sometimes, 2 = often, 3 = almost always
SECTION A — Sympathetic Overactivation
(Dopamine ↓, GABA ↓, Adrenaline ↑, Cortisol ↑)
⬜ My thoughts race or spiral.
⬜ I feel wired, tense, or “on alert.”
⬜ I wake between 2–4 AM (mind or heart active).
⬜ I crave sugar or carbs when stressed.
⬜ My digestion gets sensitive under pressure.
⬜ My heart rate feels elevated or jumpy.
⬜ I get irritable or snappy easily.
⬜ Noise, light, or demands overwhelm me.
⬜ Doom-scrolling to discharge nervous energy
⬜ Compulsively checking the phone
⬜ Overworking to outrun internal stress
⬜ Stress snacking (sugar/carb seeking)
⬜ Avoiding stillness because it increases agitation
⬜ Jumping between tasks because slowing down feels unsafe
➡️ High A = Adrenaline + Cortisol dominance (with low GABA)
Score A = ___ | 42
SECTION B — Parasympathetic Underactivation
(Low serotonin + low vagal tone + low GABA)
⬜ I feel tired even after sleeping.
⬜ My brain feels foggy or unfocused.
⬜ I can’t relax, even with no stress.
⬜ My breathing feels shallow most of the time.
⬜ I feel disconnected, blank, or numb.
⬜ My HRV (if tracked) is consistently low.
⬜ My digestion is sluggish.
⬜ I forget to eat or eat irregularly.
⬜ Emotional flatness during social interactions
⬜ Passive scrolling or zoning out instead of resting
⬜ Eating irregularly or skipping meals unintentionally
⬜ Feeling mentally “foggy” before any task
⬜ Drifting through the day without a sense of direction
➡️ High B = Low serotonin + low GABA + low vagal tone
Score B = ___ | 39
SECTION C — Dorsal Vagal Shutdown (Freeze)
(Dopamine ↓↓↓, serotonin ↓, oxytocin ↓, GABA ↓)
⬜ I shut down emotionally when overwhelmed.
⬜ I avoid people or withdraw quickly.
⬜ I feel powerless, stuck, or “blank.”
⬜ Small tasks feel impossible.
⬜ I zone out or dissociate.
⬜ My body feels heavy or slow.
⬜ I lose interest in things I normally enjoy.
⬜ Decision-making feels too hard.
⬜ Binge-watching to numb or escape
⬜ Emotional disconnection in conversations
⬜ Daydreaming instead of acting
⬜ Avoiding tasks because they feel too big
⬜ Social withdrawal
⬜ Self-numbing with food/screens/quiet isolation
➡️ High C = Dopamine collapse + serotonin low + low oxytocin
Score C = ___ | 42
SECTION D — Cortisol Dysregulation (24h Rhythm Off)
(Cortisol ↑ at wrong times → disrupts dopamine, GABA, insulin)
⬜ I wake between 2–4 AM needing to pee.
⬜ I carry weight around the abdomen.
⬜ I feel tired but wired at night.
⬜ Afternoon energy crash.
⬜ I get jittery if I delay meals.
⬜ I wake with anxiety or a racing heart.
⬜ Caffeine worsens my stress.
⬜ I get jaw tension or headaches when stressed.
⬜ Emotional eating during stress
⬜ Afternoon sugar/coffee cravings
⬜ Relying on caffeine to feel functional
⬜ Feeling shaky or irritated when hungry
⬜ Over-planning or over-checking due to internal urgency
➡️ High D = Cortisol imbalance (often tied to gut irritation, blood sugar swings, and low vagal tone)
Score D = ___ | 39
Section E- NEUROTRANSMITTER IDENTIFICATION
(Choose all that apply — this gives you the exact chemical pattern.)
Dopamine (motivation, initiative, drive)
⬜ Low motivation
⬜ Hard to start tasks
⬜ Seeking stimulation (scrolling, sugar, novelty)
➡️ High Dopamine Score = Dopamine LOW
Serotonin (mood, stability, gut-brain regulation)
⬜ Irritability or emotional sensitivity
⬜ Low mood or “meh” baseline
⬜ Gut issues tied to stress
➡️ High Serotonin Score = Serotonin LOW
GABA (calm, sleep, mental quieting)
⬜ “Tired but wired”
⬜ Difficulty switching off
⬜ Muscle tension, tight body
➡️ High GABA Score = GABA LOW
Oxytocin (connection, bonding, emotional safety)
⬜ Loneliness
⬜ Emotional disconnection
⬜ Feeling unsupported or unseen
➡️ High Oxytocin Score = Oxytocin LOW
HOW TO INTERPRET YOUR RESULTS
This guide helps you understand what each section means and how to use your scores effectively.
1. How to Read Sections A–D (Nervous System Patterns)
Each section reflects how strongly a specific state of your nervous system shows up for you.
How to interpret your score (any section):
Lower score → This pattern is not dominant for you.
Moderate score → Some dysregulation or occasional activation.
Higher score → This system is highly active or overloaded.
Interpret each section relative to the others — your nervous system profile is a combination, not a single number.
SECTION A — Sympathetic Overactivation (Fight/Flight)
A higher score here indicates:
Your stress system is in “mobilize now” mode. Tension, speed, irritability, alertness, restlessness, and overstimulation show that adrenaline and cortisol are running the show.
Likely neurochemical pattern:
Adrenaline ↑Cortisol ↑GABA ↓Dopamine ↓ (secondary)
What helps:
→ You need downregulation• Long exhales• Magnesium• Lower caffeine• Reduce screens• Vagus nerve stimulation
SECTION B — Parasympathetic Underactivation (Rest/Recovery)
A higher score here indicates:
Your body struggles to enter calm states. Even when nothing is wrong, relaxation feels out of reach.
Likely neurochemical pattern:
Serotonin ↓GABA ↓Low vagal tone
What helps:
Slow breathing, warm sensory inputs, consistent routines, vagus work, balanced meals.
SECTION C — Dorsal Vagal Shutdown (Freeze)
A higher score here indicates:
Your system protects you by slowing down or disconnecting. Motivation, energy, and emotional access drop.
Likely neurochemical pattern:
Dopamine ↓↓↓Serotonin ↓Oxytocin ↓GABA ↓
What helps:
Gentle activation first (light, movement, small tasks), then calming strategies.
SECTION D — Cortisol Dysregulation (24h Rhythm Off)
A higher score here indicates:
Your cortisol curve is out of sync. Energy, sleep, hunger, and emotional stability fluctuate because the internal clock is misaligned.
Likely neurochemical impacts:
Cortisol ↑ at unhelpful timesSecondary effects on:Dopamine ↓Serotonin ↓GABA ↓Insulin ↑ (cravings)
What helps:
Morning sunlight, regular meals, lowering caffeine, predictable evenings, consistent sleep cues.
2. How to Interpret SECTION E (Neurotransmitter Clusters)
Section E is not scored numerically. It works as a pattern identification tool.
How to read it:
For each neurotransmitter:
0–1 items checked → likely stable
Several items checked → mild imbalance
All or nearly all checked → strong likelihood of a deficiency or dysregulation
Dopamine (motivation, drive, reward)
More items checked → low motivation, difficulty initiating, stimulation-seeking.
Serotonin (mood, emotional stability, gut-brain)
More items checked → irritability, low mood, gut sensitivity during stress.
GABA (calm, sleep, mental quieting)
More items checked → difficulty switching off, “tired but wired,” muscle tension.
Oxytocin (connection, bonding, emotional safety)
More items checked → loneliness, disconnection, difficulty feeling emotionally safe.
🔵 DOPAMINE — Motivation, Drive, Reward
Category | Details |
LOW – Symptoms | Low motivation • Hard to start tasks • Procrastination • Craving stimulation (scrolling, sugar, novelty) • Fatigue • Feeling “flat” • Low confidence • Poor follow-through • Morning sluggishness • Executive dysfunction • Need strong stimulation to feel something |
WORSE | Chronic stress • High cortisol • Sleep deprivation • Sugar crashes • Skipping meals • Too much social isolation • Overwhelm • Too much multitasking • Emotional burnout • Too much high-dopamine digital content |
SUPPORT | Morning sunlight • Movement • Protein-rich meals • Cold exposure • Small wins • Structured routines • Clear tasks • Music • Externalizing tasks • Walking • Novelty in small doses |
Daily Routine | Protein + fat breakfast • Sunlight 10 min • One micro-task done immediately • Break tasks into “units of 1” • Reduce scrolling • Set 2–3 daily anchors • Light movement before hard tasks |
Foods | Eggs • Fish • Chicken • Nuts • Bananas • Avocado • Dark chocolate • Berries • Fermented foods |
Supplements (optional) | L-tyrosine • Omega-3 • Rhodiola • Matcha (L-theanine) |
Somatic Signs | Heavy limbs • Slow initiation • “Flat” body posture • Low facial expression |
ND Notes | ADHD task paralysis • Difficulty transitioning • Hyperfocus–shutdown oscillation |
🟣 SEROTONIN — Mood Stability, Gut-Brain, Emotional Balance
Category | Details |
LOW – Symptoms | Irritability • Low mood • Emotional sensitivity • Worrying • Rumination • Gut issues • Mood drops when hungry • Carb cravings • PMS mood shifts • Temperature sensitivity • Feeling overwhelmed • Sleep issues |
WORSE | Inconsistent meals • Gut inflammation • Chronic stress • Nighttime cortisol spikes • Lack of sunlight • Irregular sleep schedule • Isolation • Vitamin D deficiency |
SUPPORT | Morning light • Warm, soothing meals • Balanced meals • Fiber + fermented foods • Social connection • Nature exposure • Predictable routines • Slow breathing |
Daily Routine | Sunlight within 30 min • Meals every 3–4 hours • Warm meals • Fiber daily • Calm evenings • 10 minutes outdoors |
Foods | Eggs • Salmon • Turkey • Tofu • Oats • Nuts • Seeds • Bananas • Greens • Whole grains • Fermented foods |
Supplements (optional) | Omega-3 • Vitamin D • Probiotics • L-tryptophan / 5-HTP (with caution) |
Somatic Signs | Gut sensitivity • PMS intensity • Cold sensitivity • Emotional "drops" |
ND Notes | Very common imbalance in ADHD/autism due to gut sensitivity + sleep patterns |
🟡 GABA — Calm, Sleep, Mental Switching Off
Category | Details |
LOW – Symptoms | “Tired but wired” • Trouble falling asleep • Night waking • Muscle tension • Jaw clenching • Overstimulation • Racing thoughts in bed • Physical anxiety • Startle reflex • Irritability |
WORSE | High cortisol • Caffeine (especially late) • Alcohol rebound • Stress overload • Bright lights • Noise • Fast-paced content • Sleep deprivation |
SUPPORT | Long exhales • Warm showers • Magnesium • Weighted blankets • Slow stretches • Gentle touch • Humming • Reducing sensory load |
Daily Routine | Evening wind-down • No caffeine after 12–2 PM • Stretching • Warmth therapy • Lights dimmed • Slow sensory input |
Foods | Green tea • Almonds • Bananas • Berries • Broccoli • Spinach • Fermented foods |
Supplements (optional) | Magnesium glycinate • L-theanine • Taurine • Glycine |
Somatic Signs | Tight jaw • Shoulder tension • Rapid heart rate at night • Restless limbs |
ND Notes | Strong link to sensory overload + masking fatigue |
🧡 OXYTOCIN — Connection, Safety, Bonding
Category | Details |
LOW – Symptoms | Loneliness • Emotional numbness • Hard to feel supported • Difficulty connecting • Avoidance of closeness • Trust issues • Touch sensitivity • Feeling misunderstood • Withdrawal during stress |
WORSE | Isolation • High stress • Conflict • Social burnout • No physical touch • Digital-only interaction • Shame • Freeze states |
SUPPORT | Safe relationships • Eye contact • Touch (hugs, massage, gentle pressure) • Pets • Warmth • Laughter • Shared rhythm (dance, walking) • Authentic conversation |
Daily Routine | Send one warm message • Be near pets • Soft music • Use warmth • Share a real feeling • Gentle co-regulation |
Foods | Dark chocolate • Citrus • Nuts • Omega-3 fish • Vitamin C-rich foods |
Supplements (optional) | Magnesium • Omega-3 • Probiotics • Vitamin D |
Somatic Signs | Chest tightness • Emotional distance • Shallow breathing • Flat facial expression |
ND Notes | Masking lowers oxytocin • ND people benefit from predictable, low-stimulation connection rather than broad socializing |
3. Putting It All Together (Your Nervous System Profile)
Combine your patterns:
High A → Sympathetic dominance
High B → Weak recovery access
High C → Freeze / shutdown
High D → Cortisol rhythm disruption
Multiple checks in E → clear neurotransmitter imbalance layers
Examples:
High A + low GABA + low dopamine → wired, restless, unfocused
High C + low oxytocin + low dopamine → shut down + socially withdrawn
High B + low serotonin → can’t relax + mood instability
High D + low GABA → tired-but-wired evenings + poor sleep
Your score is not about pathology — it’s a map that reveals what your body is trying to tell you and which regulating strategies will help the fastest.
TL;DR — Nervous System Dysregulation in 60 Seconds
Modern life traps many people — especially neurodivergent nervous systems — in chronic sympathetic activation, weak parasympathetic access, freeze cycles, and cortisol chaos.
These states aren’t random; they’re driven by specific neurotransmitter patterns (dopamine, serotonin, GABA, oxytocin) and the way the autonomic nervous system + vagus nerve regulate stress and recovery.
The core insight:
Your symptoms (overwhelm, shutdown, irritability, sugar cravings, anxiety, fatigue, 2–4 AM waking, numbness, hyperfocus, or emotional volatility) are signals — not failures. When you decode the pattern, you can regulate it.
The big picture:
Section A (Fight/Flight) → adrenaline & cortisol dominance
Section B (Low Parasympathetic) → low serotonin + GABA + vagal tone
Section C (Freeze) → dopamine collapse + low oxytocin
Section D (Cortisol Rhythm Off) → 24h HPA-axis disruption
Section E (Neurotransmitters) → shows the chemistry behind your patterns
The solution:
Targeted regulation for each state —activation for freeze, downregulation for fight/flight, vagal restoration for low parasympathetic, rhythm recalibration for cortisol, and direct support for each
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neurotransmitter cluster.
Once you understand the map,your symptoms finally make sense — and your body becomes workable again.
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