Mastering Your Nervous System: The Key to Overcoming Anxiety and Healing After a Concussion

Anxiety isn’t just in your mind—it’s in your body.

If you’ve ever felt stuck in a cycle of worry, panic, or overwhelm, you know how exhausting it can be. And if you’re recovering from a concussion, this nervous system dysregulation can make everything worse.

You feel on edge all the time.
You react to triggers before you even understand why.
You try to relax, but your body refuses to cooperate.

But what if you could reprogram those anxiety responses? What if instead of anxiety controlling you, you could learn to control it?

That’s exactly what we’re diving into today.

Understanding Anxiety: The Good, The Bad, and The Misunderstood

Most people think of anxiety as a bad thing. But the truth? Anxiety isn’t the enemy—it’s information.

Your nervous system is designed to detect threats and keep you safe. A little bit of anxiety can help you stay focused, prepared, and motivated. This is what we call good anxiety—the kind that pushes you to take action when it matters.

But when anxiety becomes chronic, overwhelming, and uncontrollable? That’s when it shifts into bad anxiety—the kind that hijacks your nervous system, disrupts your healing, and leaves you in a constant state of stress.

For those recovering from a concussion, this becomes even more complicated. A dysregulated nervous system can amplify symptoms like dizziness, headaches, and brain fog, making it feel impossible to calm down.

So how do we fix it?

Reprogramming Anxiety With Brain Working Recursive Therapy (BWRT)

One of the most exciting breakthroughs in nervous system regulation is Brain Working Recursive Therapy (BWRT).

BWRT is a powerful technique that helps rewire the brain’s response to stress and anxiety—without requiring you to relive past trauma. Instead of getting stuck in endless loops of overthinking and emotional distress, BWRT interrupts these patterns before they take control.

Imagine you’re walking through a dark alley and suddenly hear footsteps behind you. Your heart races. Your breath quickens. Your body immediately reacts—before you even think about what’s happening.

That’s because your brain’s protective systems work faster than your conscious mind. BWRT helps change these automatic responses by working at the subconscious level, allowing you to break free from deep-seated triggers.

For concussion recovery, this is HUGE.

By retraining your nervous system, BWRT can help reduce:
Anxiety and panic responses
Sensitivity to light, noise, or movement
Fear of symptom flare-ups
Emotional reactivity and stress overload

The Mind-Body Connection: Psychophysiology and Your Healing Process

Your thoughts don’t just affect your mood—they affect your entire body.

This is where psychophysiology comes in—the study of how our mental and emotional states impact our physical health.

Ever noticed how stress tightens your muscles? How worry makes your stomach hurt? Or how fear makes your heart race?

That’s because your brain and body are constantly in conversation. When your nervous system is dysregulated, it can keep you trapped in fight, flight, or freeze mode, even when you’re physically safe.

For concussion survivors, this can mean:

Chronic dizziness that isn’t just a vestibular issue—it’s an autonomic nervous system response.

Headaches that aren’t just from neck tension—they’re tied to nervous system overload.

Brain fog that isn’t just cognitive dysfunction—it’s a stress response.

Understanding this connection is the first step to taking back control.

Practical Tools to Regulate Your Nervous System

So how do you actually apply this knowledge to feel better?

Here are three powerful techniques you can start using today:

1. The 5-5-7 Breath
This simple breathing technique signals to your nervous system that it’s safe.
-Inhale for 5 seconds, hold for 5 seconds, and exhale for 7 seconds.

-Repeat for a few minutes, especially when you feel anxious or overstimulated.

2. Bilateral Stimulation (Tapping or Walking)
Activating both sides of the brain can help reduce anxiety and nervous system activation.
-Lightly tap your shoulders, alternating sides.
-Go for a rhythmic walk, paying attention to your steps.
-Try listening to bilateral music or sounds.

3. The “Safety Anchor” Technique
Your brain loves patterns. When you repeatedly associate something with calmness, it becomes a shortcut to relaxation.
-Choose a small, portable object (like a stone or bracelet).

-Hold it while practicing slow breathing or grounding exercises.

-Over time, your brain will link this object to a feeling of safety—so when anxiety strikes, just holding it can help bring you back to center.

These small but powerful techniques train your brain to regulate itself, reducing stress and supporting long-term healing.

Final Thoughts: Taking Back Control

Anxiety isn’t just in your head. It’s in your nervous system. And when you learn how to work with it—not against it—you can shift from feeling overwhelmed to feeling in control.

You can train your brain to break free from anxiety patterns.
You can regulate your nervous system for better healing.
You can take charge of your recovery.

Your body is designed to heal—it just needs the right tools.

If you’re ready to dive deeper into these techniques, tune in to this episode of the Concussion Nerds Podcast where we talk to Dr. Scotty Butcher about BWRT, nervous system regulation, and the science behind mind-body healing.

Connect with Dr. Scotty:

Instagram: https://www.instagram.com/thestoictiger/

Linktree: https://linktr.ee/thestoictiger

And for even more inspiration? We also have a powerful conversation with Anthony Trucks on mastering your mindset and identity—don’t miss that episode on Apple Podcasts!

What’s been your biggest challenge with nervous system regulation? Drop a comment below—I’d love to hear your experience. ⬇️