6 Signs Your Nervous System Is Asking for Support (And What to Do About It)

Post-cancer recovery is not just about physical healing—it’s about nervous system repair.

If you’re in remission but still struggling with fatigue, anxiety, or feeling emotionally “flat,” you might not be unmotivated… you might be dysregulated.

As a naturopathic doctor who helps cancer survivors become thrivers, I see this all the time: nervous systems stuck in a chronic survival response—long after treatment ends.

You’re resting, sleeping, even eating well—but still feel wiped out.

This might be your body stuck in freeze mode—a protective state where it slows everything down to conserve energy.

A small inconvenience triggers a big emotional response.

That’s a nervous system stuck in hypervigilance. After trauma (like cancer), it’s normal for your body to stay “on guard.”

The gut and brain are in constant conversation.

If your gut is upset, it may not just be food-related—it could be your nervous system sending distress signals.

If you’ve been through prolonged stress, your nervous system may shut down your emotional capacity as a protective strategy. This isn’t your fault—it’s a survival mechanism.

You may call it brain fog—but it could be nervous system overload.

When your body doesn’t feel safe, your cognitive processing slows down to prioritize survival over clarity.

Even in calm environments, your body feels tense, tight, or uneasy. This is a common sign of fight-or-flight being stuck in the “on” position.

Breathing is one of the most powerful tools to tell your body: “You’re safe now”.

Try this simple 4-4-6 breath pattern:

• Inhale through your nose for 4 counts
• Hold the breath for 4 counts
• Exhale slowly through your mouth for 6 counts
• Repeat for 2-5 minutes

This extended exhale activates the parasympathetic (“rest and digest”) nervous system, helping reduce cortisol (our main stress hormone) and calm internal alarms.

Practice before bed, after appointments, or whenever you feel tension building.

Your nervous system is stored in your body—not just your mind.

Movement helps discharge stress and reconnects you to physical safety.

Try:

• Gentle stretching or restorative yoga
• Rebounding (light bouncing on a mini trampoline)
• Slow dancing to music that soothes you
• Walking in nature

Even 5–10 minutes a day can make a difference.

A dysregulated nervous system thrives in rhythm—not chaos.

What this might look like:

• Start the day with one grounding ritual (e.g., tea, breath, journaling)
• Use timers or gentle reminders to take breaks throughout your day
• Batch decisions when possible to reduce cognitive fatigue – this could mean setting aside a few minutes to concentrate on specific decisions and limiting yourself to that time to make them.
• Avoid multitasking—your brain processes more clearly when it’s focused on one task

Remember, it’s not about perfection. It’s about consistency with compassion.

Emotional suppression can deepen dysregulation. Your body holds what your heart doesn’t release.

Try:

• Journaling: Write without editing. Let your nervous system “speak.” If you need help, check out chapter 2 of my book which provides support for working through emotional roadblocks or check out our previous blogs on stress during recovery which have several tips for writing prompts.
• EFT (Tapping): A powerful mind-body technique for calming the stress response
• Therapeutic support: Trauma-informed therapy or somatic experiencing can help safely unpack what your body has stored.

What you eat directly affects your neurological function and mood.

Focus on:

• Magnesium-rich foods: Leafy greens, pumpkin seeds, avocado
• Omega-3 fats: Wild salmon, chia seeds, walnuts
• Protein at every meal: Stabilizes blood sugar and mood
• Calming herbs (with practitioner guidance): Like lemon balm, skullcap, or chamomile

Some of my clients also benefit from adaptogens like ashwagandha or reishi—always best introduced with professional support to avoid overactivation.

A dysregulated nervous system often stems from chronic overextension.

Your healing depends on:

• Saying no to commitments that drain you
• Taking guilt-free rest (even during the day!)
• Protecting your energy like it’s medicine—because it is

Build boundaries not just for others, but for your own nervous system.

Healing is not linear. You may feel calm one day and anxious the next—and that doesn’t mean you’re failing.

Keep a “nervous system journal” with:

• Daily mood
• Energy levels
• Triggers and grounding wins
• Practices that helped

Over time, this helps you see progress you might otherwise miss.

You are not broken.

If you’re still exhausted, tense, or afraid—it doesn’t mean you’ve failed recovery. It means your body is still trying to protect you.

Supporting your nervous system is not a luxury. It’s a core part of long-term, whole-body healing.

So if your body is asking for help… listen.

Because true healing happens when we feel safe enough to let go of survival mode—and start living again.

If you’re not quite sure where you’re at, book a free 15 minute consultation (Ontario residents only) or grab a copy of my book, The Opportunity In Cancer, where you can read chapter 3 and take my Survivor State Questionnaire to assess your current nervous system state.