Why the Nervous System Feels Spooked: How Stress Affects the Body
Halloween is the season of haunted houses, spooky sounds, and jump scares—but sometimes our nervous system can feel haunted all year long. Anxiety, overthinking, or past trauma can make us feel “spooked” even when there is no immediate danger. Understanding how the nervous system responds the stress can help us ground ourselves and feel safer in our own bodies. Knowledge is power.
The Body’s Spooky Response
When we encounter stress, our nervous system can activate one of our survival responses:
Fight: the body prepares to confront danger. Heart rate increase, muscles tense, and adrenaline surges.
Flight: The body prepares to run from danger. You may feel jittery, restless, or unable to sit still.
Freeze: The body shuts down or becomes immobilized. You might feel numb, stuck or disconnected.
Even though modern stressors—like work, school or relationship challenges—are not literally monsters, the body can at times react as if they are, releasing stress hormones and activating survival mechanisms.
What Happens in the Body When We’re Stressed?
When the nervous system feels “spooked”, multiple systems in the body spring into action to help us respond:
Nervous System: The sympathetic branch of the autonomic nervous system triggers the fight, flight, freeze response, while the amygdala and brain alert us to perceived danger.
Endocrine System: The HPA Axis releases cortisol and the adrenal glands release adrenaline and noradrenaline, mobilizing energy and increasing alertness.
Cardiovascular System: Heart rate and blood pressure rise, sending oxygen and nutrients to muscle (in preparation to fight or flight).
Respiratory System: Breathing speeds up to supply more oxygen to the body.
Musculoskeletal System: Muscles tense, preparing for quick movement.
Digestive System: Digestion slows, conserving energy for immediate survival.
Immune System: Short term stress can boost immunity, but prolonged stress may weaken it over time.
Understanding which systems are activated helps us see why our body reacts the way it does—from racing heartbeats to tense muscles—and why grounding strategies are so effective for calming the nervous system (especially when we are not in true threat.)
We Are Not Meant to Stay Stuck…
Our fight, flight, and freeze responses are designed to keep us safe in the moment. It is healthy and natural for the body to move into these responses when we perceive danger—these reactions are part of our survival system. The challenge comes when we get stuck in them, leaving the nervous system in a prolonged state of stress.
Through mindful practices, therapy, and body-based regulation, we can train our nervous system to return to safety and learn the difference between real threats and perceived threats. Learning these things allows us to move freely, think clearly, and engage fully in life.
Grounding Strategies to Calm a “Spooked” Nervous System
You do not need a magic potion to soothe your nervous system—these simple techniques help:
Deep Belly Breathing: Inhale for 4 counts, hold for 4, exhale for 6. Slows the heart rate and signals safety to your body.
Connect to the Senses: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Gentle Movement: Stretching, walking, or light exercise helps release tension and regulate the nervous system. Tense muscles signal danger to your body, relaxed muscles signal safety to your body.
Self Compassion: Remind yourself that feeling stressed or anxious is normal and your body is just trying to keep you safe.
Why Understanding Your Nervous System Matters
By learning how your body responds to stress, you can:
Recognize early signs of overwhelm
Choose tools to self soother before anxiety escalates
Build resilience for daily challenges
Think of it like training for haunted houses in real life—the more you understand the jump scares, the less startled you become.
Curious about supporting your nervous system this season? Reach out to Rooted Dove Integrative Wellness for a free consultation.
Disclaimer: This blog is for educational purposes only and is not a substitute for professional mental health care. If you experience persistent or intense anxiety, trauma, or emotional distress, please contact a licensed mental health professional.
