On request I translated this article from Dutch to English. It is about my encounter with shingles as a patient and as a neuroplastician.

It’s amazing how much we think we know about the nervous system and especially don’t know when it unexpectedly makes itself felt from within. As a neuroplastician, I naturally wanted to know more about it. And I’m happy to share my experience with you in this article.

Last week, I experienced intense nerve pain, the kind that cannot be breathed away. It started with a painful red spot above my eyebrow. It felt and looked like I had bumped into something, but I couldn’t recall hitting myself.

Within a day, that sensitive red spot transformed and spread into a firestorm around one eye and on one side of my face ????. It burned, throbbed, itched, and tingled all at once. My eye hurt when I blinked.

Luckily, I was able to see my doctor quickly. The diagnosis: shingles, caused by the varicella-zoster virus (VZV).

 What happens with shingles?

After being infected with VZV (the virus that causes chickenpox), the virus remains in your body. It retreats into the nerve cells (ganglia) of your spinal cord or cranial nerves, in a kind of “dormant state.”

If your immune system becomes weakened (due to stress, illness, age, medication, lack of sleep, or other factors), the virus can become active again. This results in shingles appearing in the nerve where the virus was dormant.

Step-by-step development of shingles:

1. First infection (usually in childhood):
You get chickenpox (varicella) after a first infection with VZV.
The virus spreads through the blood to the skin via droplets of saliva or direct contact. This causes itchy spots and blisters, but no deep nerve inflammation.
Most people get infected as children and recover naturally.

2. Virus retreats into the nervous system:
After recovery, the virus does not leave the body.
It quietly settles in the nerve ganglia (sensory ganglia) near the spinal cord or cranial nerves (in my case, in the trigeminal ganglion, in the ophthalmic branch).

3. Years or decades later: reactivation → shingles:
The virus can become active again if your immune system is weakened.
It then travels directly from a nerve ganglion along the nerve pathway outward to the skin → shingles appears in that specific skin area.
Along the way, it causes severe inflammation in the nerve itself, and itchy spots and blisters on the skin.
Only the fluid from the blisters is contagious; contact with pregnant women and babies is discouraged.

???? The three-branched main actor

Since I had chickenpox as a child, the virus had apparently nestled deep in my trigeminal nerve (nervus trigeminus)—the fifth cranial nerve.

This nerve has three major branches. It lies both below and partially above the base of the skull. Each of the three branches (see image) exits the skull through its own opening:

  • Ophthalmic branch (nervus ophthalmicus): regulates the area around your eye, forehead, and the bridge of your nose.
  • Maxillary branch (nervus maxillaris): covers your cheeks, sides of your nose, and upper lip.
  • Mandibular branch (nervus mandibularis): controls your chewing muscles and the area of your lower lip, chin, and part of your tongue.

It’s like a tripod directing your face, as if it were its stage set. After years of slumber, it had set my stage—mainly around the ophthalmic branch and radiating toward the lower jaw—on fire.

???? Nerve pain is not ordinary pain

Nerve pain is painful—but it feels very different from muscle pain or a headache. It’s a sharp, electric kind of pain, as if your skin is under high voltage. The slightest touch, even from a single hair, can be excruciating.

And the strange thing was: my face didn’t even look that bad. Just a few red spots and blisters above my eye and some major swelling between my eye and nose. But on the inside, it felt like a war zone. My trigeminal nerve was in turmoil—and so was I.

????‍♀️ The nerve that wants to relax (but can’t)

Everything on one side of my face was on high alert, and I had to search far and wide for rest and relaxation.

Even with the techniques I know well for calming the body—regulating breath and movement with targeted exercises, using my vagus nerve—I couldn’t get a grip on the nerve pain. The shingles felt burning, stabbing, electric, and the pain was intense at night or on contact, even when there were no visible symptoms on the skin.

Only when I began moving more gently, let my jaw hang loose, crawled under a blanket while humming softly, and dimmed the lights, did I feel the slightest relief. Apparently, that’s what the nerve needed: rest, lying down, and low light.

After receiving the medical diagnosis, I began an inner journey, because this cranial nerve was affecting my whole body, mood, and lifestyle. I also wanted to understand why it emerged in this specific area and not, for instance, on my abdomen. But the virus doesn’t consciously pick a spot; it lodges itself in a nerve ganglion it has access to. That it chose my trigeminal nerve has to do with random biological and immunological factors, possibly intensified by stress or local strain.

So, it’s not my “fault”—but rather the result of an interplay of factors.

???? Supporting Nerve Recovery through Neuroplasticity

Your brain and nervous system have the ability to repair and reorganize themselves—this is called neuroplasticity. You can stimulate shingles recovery by focusing on the following five interconnected areas:

  1. ???? Rest, Sleep & Parasympathetic Recovery

Nerve healing happens primarily in rest, both physical and mental.

  • Aim for 7–9 hours of sleep, ideally with a consistent sleep rhythm.
  • Include rest moments during the day: micro-breaks, naps, lying down.
  • Sleep is crucial. If you’re struggling, try relaxation techniques, calming teas (like chamomile or lemon balm), or melatonin.
  • Activate your parasympathetic nervous system with breathing exercises, gentle nature walks, mindfulness, or yoga nidra.
  1. ???? Anti-inflammatory Nutrients
  • B vitamins (especially B1, B6, B12): important for nerve conduction and repair.
  • Omega-3 fatty acids: support myelin formation (the insulation around nerves). Found in fatty fish, flaxseeds, and walnuts.
  • Nuts and seeds: rich in magnesium and tryptophan, both involved in endorphin production. Endorphins are natural painkillers released in response to stress or pain.
  • Curcumin and spicy foods: Capsaicin, the compound in chili peppers, can trigger endorphin release.
  • Dark chocolate: known to stimulate endorphin production.
  • ➤ Avoid: Excessive sugar and ultra-processed foods, which can increase inflammation risk.
  1. ????‍♂️ Somatic and Body-Based Interventions
  • Gentle touch on the affected area (e.g., using a soft brush or cotton pad) helps the brain re-integrate the sensory map of that region.
  • Temperature contrast therapy: carefully alternate warm and cold compresses (not extreme), to subtly activate the nervous system. Start with short sessions (1–2 minutes) and build slowly.
  • Use visualization: imagine warmth, light, or healing in the affected area. The brain responds to imagery as if it’s real.
  • Do conscious body scans to help the brain and body “remap and rewire”—especially important if neuropathic patterns begin to settle into your neuro-body system.
  1. ???? Stress Regulation & Mental Framing

Stress directly impacts your immune system and your nerves’ ability to heal. Coaching techniques can be helpful, such as:

  • Self-compassion: being kind to yourself is not a luxury—it’s a neurobiological necessity.
  • Daily rhythm: maintain predictable routines with built-in recovery moments. Overstimulation can delay healing.
  • Expression: writing, talking, or drawing about your experience can help release tension from your nervous system. (For me, writing this blog is a form of that.)
  1. ???? Medication and Complementary Support
  • Doctors may prescribe medications for nerve pain (e.g., amitriptyline, zaldiar, or pregabalin) to calm the nervous system and reduce overstimulation. (I’ve been on zaldiar for a week now.)
  • Physiotherapy, craniosacral therapy, or acupuncture may support local nerve recovery.

???? Lastly: Shingles Vaccination

Recovery of the trigeminal nerve is usually possible, but it can take months to a year. As long as the virus doesn’t reactivate and your nervous system is supported, there’s good hope for full or near-full recovery.

The Dutch RIVM recommends vaccination for older adults and people with weakened immunity. As of June 2025, the vaccine is not yet free—it falls under “vaccination by personal request.” It is, however, included in the upcoming healthcare agreement, though that has not yet been finalized. Until then, the situation remains unchanged.

Given the pain and severity of shingles, I strongly recommend vaccination for anyone 60+ or with reduced immunity. Once I’m fully recovered, I’ll get vaccinated too—I don’t want to go through this a second time. (Vaccination is allowed from one month after reactivation.)

I hope this article is helpful to you or your loved ones dealing with shingles. Feel free to share this information with others.

If I can support you with neuroscience-based tools, nutrition, coaching, or supervision for coaches, don’t hesitate to reach out → Book a Zoom appointment

Sonja Vlaar
Ir. Nutrition Scientist | Registered Supervisor | Master Neuroplastician | Executive Coach | Author