You may not realize it, but your nervous system is constantly at work, balancing between feeling safe, driven to act, or alert to danger. Psychologists call these the soothe, drive, and threat systems. The threat system’s job is essential—it helps you detect and respond quickly to danger, keeping you safe in moments of real risk. But when your nervous system gets trapped in this threat system, your body and mind can feel like they’re stuck on high alert, like an alarm that won’t switch off.
This isn’t just about feeling stressed; it’s a deep, ongoing state where your nervous system is caught in a cycle of fight, flight, or freeze, leaving your soothing and drive systems sidelined. For many, their nervous system has gotten so used to operating at this level of heightened threat that they aren’t even consciously aware of it. Yet it often manifests in very clear ways. Understanding these signs can be the first step toward reclaiming your calm and your life.
1. You have recurrent or chronic pain.
When pain lingers beyond what seems normal, it’s often more than just a physical issue. I’ve walked this path myself. Years ago, chronic pain crept into my life, persistent and puzzling. Eventually, I was diagnosed with a genetic condition called hypermobile Ehlers-Danlos Syndrome, which certainly contributes to my pain experience, but it’s not the whole picture.
My time attending a pain management programme based on the latest pain neuroscience research taught me how my nervous system was stuck in threat mode, amplifying pain signals like a faulty alarm system. I learned that when your nervous system stays locked in danger, it heightens pain sensitivity, even when there’s no fresh injury.
Your body, mind, and environment all play a role in this pain sensitivity. Stress, trauma, negative thought patterns, and even social isolation can keep your nervous system on edge. For neurodivergent people, such as those who are autistic, ADHD, or both (AuDHD), this can be even more pronounced, as living in a world that does not accommodate their sensory and communication differences can amplify this threat response. And research confirms they are more likely to experience chronic pain as a result.
When your nervous system clings to threat in this way, it can make pain feel relentless and inescapable.
2. You are experiencing heightened sensory discomfort.
If every day sounds feel like a roar or lights sting your eyes, your nervous system may be stuck on alert. This heightened sensitivity isn’t just a quirk—it’s your nervous system’s way of trying to protect you, even when the threat is no longer present. But it becomes problematic when your soothing system isn’t allowed to balance things out, for example, through rest, relaxation, and supportive relationships.
Instead, your body remains on edge, making it hard to find peace in environments others might find calming. Over time, this can wear you down, leaving you feeling overwhelmed and exhausted by the very world you live in.
Neurodivergent folk, in particular, experience this heightened sensory discomfort because their nervous systems are already wired to notice and react to stimuli more intensely. When your threat system is dialled up, it’s as if your senses are magnified, scanning for danger in every sound, light, or touch.
3. You have difficulty regulating your emotions.
Psychologists describe an optimal “window of tolerance” within which you can experience emotions, challenges, and the demands of life without becoming overwhelmed by them. But when your threat system is constantly in overdrive, your “window of tolerance” shrinks. And when it shrinks, small things can trigger intense reactions, or you might find yourself emotionally flat and disconnected. You might notice sudden irritability, tearfulness, or numbness that seems disproportionate to what’s happening around you.
What’s more, emotional regulation requires a nervous system that can move fluidly between states of safety and alertness. When stuck in threat, your brain’s ability to self-regulate is compromised, leaving you feeling like your emotions are unpredictable and uncontrollable.
4. You experience digestive issues like nausea or irritable bowel.
Your gut is often called your “second brain,” and for good reason. Research has shown strong links between nervous system dysregulation and digestive problems like nausea or irritable bowel syndrome (IBS). When your nervous system is stuck in threat, digestion slows or becomes erratic because your body prioritizes survival over comfort.
The gut’s nervous system communicates constantly with your brain, and when threat signals dominate, it can cause spasms, pain, or discomfort. This connection explains why stress or anxiety often triggers digestive flare-ups. If your nervous system can’t shift into soothing mode, your gut remains on high alert, making everyday meals a potential source of discomfort and unease.
5. You find yourself frequently hypervigilant, anxious, and unable to relax.
It’s unsurprising that being on high alert would be a sign of a nervous system that’s trapped in threat mode. You may find your brain is stuck in survival mode, constantly scanning for danger even when none is present, as if your internal radar is stuck on maximum sensitivity. You might feel restless, on edge, or like something bad is about to happen, even when there’s no clear threat. Feeling like you’re always watching, always waiting for something to go wrong can be exhausting.
What’s more, this state can make it hard to tap into the soothing system, for example, by engaging in relaxing, self-regulating activities, precisely because your attention is hijacked by perceived threats. You get stuck in a vicious cycle of desperately needing those self-soothing activities, but feeling too wired to employ them. You may desperately want to relax, but feel unable to.
Over time, hypervigilance can lead to burnout, as your body remains tense and ready to respond at a moment’s notice.
6. You have frequent headaches or migraines.
Headaches and migraines can sometimes feel like a mystery, but research suggests a strong link to nervous system dysregulation, amongst other triggers. When your threat system is overactive, it can increase muscle tension in the neck and scalp and influence the constriction and dilation of blood vessels, both of which may contribute to triggering headaches.
Many people, myself included, find that migraines are often tied to sensory overload and stress, both signs of a nervous system stuck in threat. If you find that headaches come on during or after stressful events, or when you feel overwhelmed, it’s a clue that your nervous system is struggling to find balance.
7. You experience unexplained fatigue or low energy.
This is the kind of tiredness that sleep alone can’t fix. It’s a deep, persistent exhaustion that settles into your bones and lingers no matter how much rest you get. It’s your body’s way of signaling that it’s been running on high alert for too long.
Your nervous system, locked in threat response, is like a car engine revving in first gear without shifting. It burns through energy reserves rapidly, prioritizing survival over everything else. The fuel that should power your daily activities—thinking clearly, moving freely, engaging socially—is instead redirected toward keeping you safe from perceived danger. This means even the simplest tasks, like getting out of bed or focusing on a conversation, can feel overwhelming and exhausting.
Because this exhaustion is rooted in your body’s survival mechanisms, pushing yourself harder often backfires. Instead of boosting your energy, it can deepen the fatigue, creating a frustrating cycle where you feel drained but unable to slow down enough to recover. Pacing becomes crucial here and is well worth learning about if you experience chronic fatigue.
8. You have trouble concentrating or brain fog.
When your nervous system is stuck in threat mode, your ability to concentrate can take a serious hit. Instead of feeling clear-headed and focused, you might find your thoughts drifting or a persistent fog clouding your judgment. Though it’s not very helpful in this instance, it’s your brain’s way of prioritizing survival over everyday thinking.
Because your nervous system is wired to protect you, a perpetually dialled-up threat response means your brain is constantly scanning for danger. This means that your brain is diverting precious energy and attention away from functions like memory, problem-solving, and creativity.
When you try to focus, it’s like your cognitive resources are being pulled in two directions: one half alert for threats, the other trying to complete the task at hand. Mental fatigue sets in quickly, and what once felt manageable might now seem overwhelming or impossible.
Over time, this foggy, distracted feeling can chip away at your confidence and motivation, which can lead to avoidance behavior and further threat, which we’ll discuss next.
9. You avoid social situations that may lead to isolation.
Avoidance often starts as a shield for many people whose threat systems are dialled up. Stepping back from social situations or interests can feel like the safest choice when your nervous system is overwhelmed. But over time, this protective bubble can shrink, and your world narrows significantly. I’ve seen this in myself and others: what begins as a way to cope slowly becomes a trap.
When chronic pain, sensory overwhelm, anxiety, or any of the other struggles associated with a dialled-up threat system are at play, avoiding people, places, and activities might seem necessary. Yet, this isolation can reinforce your nervous system’s threat response, because it reduces opportunities for connection and soothing experiences. The right type of social engagement (for you), even in small doses, can help recalibrate your nervous system.
What’s more, as your world begins to feel smaller, your focus is inevitably drawn more to the difficulties you are experiencing as you have less to distract you from them. And as the saying goes, “What you focus on, will grow.”
So, why is your threat system so dialled up?
If you’ve found yourself nodding along to these points, you may be wondering how and why your threat level got so ramped up in the first place.
Your threat system is designed to keep you safe by spotting danger quickly, like a built-in early warning system. But sometimes, this system can get a bit overzealous. Instead of just reacting to real threats, it starts sounding alarms for things that aren’t actually harmful.
This happens because your nervous system learns from past experiences, especially those that were stressful or frightening. If you’ve been through trauma, chronic stress, a difficult life event, or even repeated small worries, your brain can get stuck in a habit of expecting danger everywhere, just to protect you. Think of it as a smoke detector that’s become too sensitive—it goes off even when you’re just cooking dinner. Your body is trying to keep you safe, but it’s reacting to false alarms.
Other factors, like genetics, your personality, your environment growing up, or even your brain’s unique wiring (like in neurodivergence), can make you more prone to this kind of heightened alertness.
Over time, this constant state of “what if” wears you down because your nervous system never gets a chance to relax and feel truly safe.
Understanding that your brain is doing this to protect you—even if it’s causing extra stress—is an important step toward helping it find balance again.
Final thoughts…
Healing your nervous system is a gentle journey, not a sprint. In fact, sudden, drastic changes can actually feel threatening to your body, making it harder for your soothing system to engage. Instead, small, gradual steps can help your nervous system slowly unwind from its constant state of alert. What works for one person might not work for another, so tuning into what truly feels supportive and comforting for you is key. You need to identify those little moments that bring you a sense of calm and safety, and slowly build on them.
Sometimes, navigating this process means reaching out for help. A therapist or counsellor, ideally one who is well-versed in nervous system dysregulation, can offer guidance as you work through past trauma or unhelpful thought patterns that keep your nervous system stuck in threat.
Remember, this isn’t about rushing or forcing change, but about creating space where your body and mind can begin to feel safe again, one step at a time.
