DR. BROOKE SILBERHORN  |  OCALA, FLORIDA

The 5 Default Patterns of an Overwhelmed Nervous System—and How to Find Balance

Do any of these sound familiar? People-pleasing, procrastination, quick anger, dissociation, apathy, confusion, frustration, or feeling like you’re “stuck.” Perhaps you’ve noticed them in yourself or those around you. These traits are often seen as part of our personality, but in reality, they reflect an overwhelmed and overburdened nervous system. They’re normal responses to the various traumas—big and small—that we experience throughout life.

Although these patterns can feel unchangeable, they are adaptable. When we understand our own nervous system and recognize how we respond to stress, we open a pathway to transform these “stuck” patterns. The first step is awareness, so let’s start with understanding the nervous system and its role in how we handle stress.

 

A Quick Look at the Nervous System

You may have heard of “fight or flight” in relation to stress, but that’s only part of the picture. Our nervous system, which coordinates everything from physical movement to emotional regulation, is composed of three branches, each serving distinct roles in how we experience life.

1.  Social Nervous System

The social nervous system is the most evolved part of our nervous system, primarily responsible for recognizing safety in our environment, especially in our social interactions. When this part of our system is in balance, we feel at ease with others, experience empathy, and can interpret nonverbal cues accurately. This system enables us to express ourselves openly and connect authentically with others.

2.  Sympathetic Nervous System

Often associated with stress, the sympathetic nervous system is actually essential to our vitality and drive. It gives us the energy to take action, stay alert, and even defend ourselves when necessary. A well-regulated sympathetic system helps us wake up feeling energized, maintain focus, and pursue goals with a sense of inner motivation.

3.  Parasympathetic Nervous System

The parasympathetic nervous system is the “rest and digest” branch, helping us relax, recover, and rejuvenate. This system aids in winding down for sleep, digestion, and physical healing. A balanced parasympathetic system allows the body to repair itself, supporting overall resilience and health.

When these three systems work in harmony, we feel stable and at ease, both physically and mentally. However, when one or more parts are overloaded, we can experience a range of default patterns as our nervous system struggles to adapt.

The 5 Default Patterns of an Overloaded Nervous System

When our body-mind perceives that we lack the energy to cope with a situation, it triggers a stress response that can vary from person to person. Understanding your default response can help you reclaim balance and break free from these ingrained patterns.

1.  Fawning

Characteristics: People-pleasing, appeasing, hypersocialization, ignoring personal needs to keep others happy, smiling through discomfort.

This response keeps perceived threats close by appeasing them, often sacrificing authenticity in the process.

2.  Fitting In

Characteristics: Blending into the background, feeling like an imposter, social withdrawal, minimizing oneself to avoid attention.

People with this pattern tend to feel isolated, hiding parts of themselves to adapt to social expectations.

3.  Fight

Characteristics: Irritability, frustration, bursts of anger, high blood pressure, muscle tension. This response gears up the nervous system to meet challenges head-on, but over time, it can lead to chronic stress and physical strain.

4.  Flight

Characteristics: Worry, anxiety, restlessness, feeling like you’re always “on the run,” active avoidance, shallow breathing.

People with this response may feel a need to constantly stay busy or move, avoiding situations that cause discomfort or fear.

5.  Freeze

Characteristics: Confusion, numbness, disorientation, apathy, chronic fatigue, shutting down. Freeze is the nervous system’s way of playing dead, and it often results in detachment from reality, lack of motivation, and a feeling of helplessness.

 

Techniques to Rebalance Each Default Pattern

Once you’ve identified your default pattern, you can start incorporating specific practices to bring your nervous system back to a balanced state.

For Fawning and Fitting In

 

  • Find a safe space to express yourself authentically, even if it feels uncomfortable at
  • Practice small acts of self-expression, like wearing bold colors or speaking up in casual

  • Try setting boundaries with social engagements, giving yourself permission to leave when you need a break.
  • Practice statements like, “I see it differently,” or “This is my perspective,” to get used to asserting yourself.

For Fight and Flight

 

  • Channel energy through activities that let you release tension, such as running, boxing, or dancing.
  • Try sound-based exercises like humming or “Vu-ing” to relax the sympathetic nervous
  • Practice facial expressions that mimic assertiveness or healthy aggression to release pent-up frustration.
  • Before engaging in challenging situations, take time alone to ground yourself and set your intentions.

For Freeze

 

  • Engage in body-centered practices like acupuncture, massage, or chiropractic care to wake up areas that feel numb or disconnected.
  • Introduce movement to activate the body, such as gentle stretching, somatic exercises, or yoga.
  • Consider guided therapies like Holographic Manipulation Therapy (which Dr. Brooke is certified in), somatic experiencing, or sensory integration to process unresolved

Building resilience in the nervous system is like learning a new language—it takes awareness, patience, and practice. This journey of understanding your body and mind helps you develop a sense of autonomy and mastery over your experiences. The goal isn’t to eliminate your natural responses but to learn how to work with them, building confidence and balance.

Curious about how our chiropractic care can support your nervous system? Reach out—we’re here to support you every step of the way on your journey to healing and self-discovery.

Thanks for reading