Self-Help Fact Sheet: Wired, tired or foggy? What is your nervous system telling you?

🧠 What’s It All About?

Rather than viewing the nervous system in an either/or state of ‘fight-flight’ or ‘rest and digest’ we now understand that it is more nuanced than that. It is more accurate to consider yourself as being on more of a spectrum with tendencies to one type or another. These types are:

• Ergotropic = high-energy, outward-focused, activated

• Trophotropic = low-energy, inward-focused, restorative

Understanding your nervous system type helps you better manage symptoms, avoid triggers, and choose treatments that work with your body.

⚡ Ergotropic Dominant – “Wired but Tired”

You may experience:

• Anxiety or restlessness

• Insomnia

• Racing thoughts

• Jaw clenching, tight shoulders

• Digestive discomfort (e.g., bloating, IBS)

Common Conditions:

• Hypertension

• Migraines

• Autoimmune flare-ups

• Panic attacks

5 Self-Help Techniques to Calm and Reset:

1. Box Breathing – Breathe in for 4, hold 4, out 4, hold 4. Repeat for 5–10 minutes.

2. Listen to Binaural Beats – Chose Theta Waves to aid relaxation and inner peace.

3. Restorative or Yoga Nidra – Deep relaxation and release of physical tension.

4. Grounding Techniques – Barefoot walks, gardening, or lying on the ground can soothe overstimulation.

5. Magnesium Soaks – Epsom salt baths to relax the nervous system and muscles.

🌙 Trophotropic Dominant – “Sluggish but Sensitive”

You may experience:

• Low energy

• Brain fog

• Cold hands and feet

• Digestive sluggishness

• Flat or low mood

Common Conditions:

• Chronic fatigue or Long Covid

• Fibromyalgia

• Hypothyroidism

• Depression

5 Self-Help Techniques to Gently Boost Energy and Alertness:

1. Morning Sunlight Walks – 10–20 minutes outside before 10am to reset your body clock and elevate mood.

2. Contrast Showers – Alternate warm and cool showers (finish with 30 seconds of cool) to stimulate dopamine and alertness.

3. Qi Gong or Resistance Training – Choose movement that builds energy without exhaustion.

4. Protein-Rich Breakfasts – Stable blood sugar equals better energy throughout the day and avoids energy crashes

5. Listen to Binaural Beats – Chose Alpha Waves to improve focus, creativity and stimulate serotonin

💡 Why Knowing Your Type Helps

✅ Understand your symptoms better
✅ Reduce flare-ups by identifying triggers
✅ Tailor your self-care and treatment choices
✅ Support your osteopathic sessions with the right daily practices

📍 Need personalised support?
We’re here to help. Book an appointment today online or over the phone at Stockbridge Osteopathic Practice and let’s work together to support your whole-body health.

🌐 www.the-sop.com
📞 01264 810028