When Your Nervous System Feels Stuck in “On” Mode
by Dr. Carolyn Snyder

Have you ever felt like your brain just won’t shut off — even when your body is exhausted?

You finally get a moment to sit down, and suddenly the grocery list appears, that awkward conversation from 3 days ago replays itself in HD, and your chest feels a little tighter than you realized.

This is what I call the “always on” nervous system — a state where your body and mind have adapted to operating in alert mode, even when there’s no immediate threat. And the wild part? It can feel normal. Like, this is just how I am.

It’s not just you. It’s your wiring — and it can soften.

The Modern Nervous System: Why So Many of Us Stay On

Your nervous system was built for survival. For scanning the environment, detecting danger, and springing into action when necessary. But these days, it’s not tigers — it’s texts, traffic, bills, and internalized pressure to be everything to everyone.

Chronic stress, trauma, perfectionism, caregiving, even intense empathy — these can all create patterns of sympathetic dominance (aka: the gas pedal is stuck down). And when your nervous system doesn’t get regular signals that it’s safe to downshift, it forgets how.

That can show up as:

• Racing thoughts or brain fog

• Shallow breathing

• Irritability or emotional reactivity

• Feeling disconnected but overstimulated

• Trouble relaxing even when nothing is “wrong”

Sound familiar?

Step One: Awareness Without Judgment

Before you rush to “fix” it, I want to offer this:
Your nervous system is not broken. It’s wise. It adapted. It tried to protect you in the ways it knew how.

Start by noticing your patterns with curiosity, not shame:

• When do you feel most “on” — mornings? Evenings? Social situations?

• What does it feel like in your body?

• What small signals of safety can you create?

Step Two: A 3-Minute Grounding Practice

Here’s a micro-practice I give clients who feel stuck in “on” mode:

📍The 5-4-3-2-1 Safety Scan

While seated or walking slowly:

1. Name 5 things you see

2. Name 4 things you can touch

3. Name 3 things you hear

4. Name 2 things you can smell

5. Name 1 thing you can taste or imagine tasting

Then place one hand on your chest, one on your belly, and exhale slowly.

This gives your system a signal: You are here. You are safe. You can soften.

Step Three: Rebuilding Trust with Your Body

The “always on” state doesn’t usually resolve with one breath or one walk. But the more you engage with your body like an ally — not a machine — the more it starts to listen.

Try weaving in these mini-supports over time:

• Gentle stretching before you check your phone in the morning

• Two minutes of quiet before meals

• Cold water on your wrists or face after overstimulating conversations

• Ending your day with your feet against a wall or elevated

It doesn’t have to be perfect. It just has to be repeated.

In Case You Need to Hear This

You’re not failing because you’re tired.
You’re not broken because you can’t relax.
You’ve just been holding more than your system was built for — and it’s asking for relief.

This month, consider this your invitation to shift from survival to softness.

Even one tiny nervous system reset a day can change your entire relationship with time, presence, and peace.

Coming up next: Why Gut Health Is the Foundation of Whole-Body Wellness

© 2025 Carolyn Snyder | All Rights Reserved | Snyder Wellness, LLC
The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding your health and wellness decisions.