08/12/2022
Our nervous systems work really hard to keep us regulated and safe. Unfortunately, things like trauma, stress, and overwhelm can wound our nervous systems. This can lead to anxiety, depression, feeling on edge, digestive issues, trouble sleeping, and other health problems. Therapeutic approaches such as Somatic Experiencing help us to heal our nervous systems and deal with life’s challenges in a way that feels manageable. The next time that your nervous system is dysregulated, try these strategies to help bring yourself back into your window of tolerance!
1. Orient. Orienting to our environment allows our reptilian brain to assess for danger and give our bodies permission to relax into safety. You can do this simply by looking around the room, making sure to move the back of the head and neck. This allows us to establish neuroception in our present environment, helping our nervous systems to settle and recognize safety.
2. Track sensations. Our bodies are so incredibly wise. They are constantly picking up cues from our environment and trying to communicate with us. Ever get that feeling in the pit of your stomach when something just doesn’t seem right? That was your body trying to communicate with you! The problem is that a lot of us tend to live in our heads instead of our bodies. Try getting curious about what your body is telling you and check in with that pit in your stomach, tightness in your chest, or pain in your head. Notice if it moves, changes in size, lessens, or intensifies when you give it the space to be there.
3. Titrate. Emotions are meant to be felt! But, not forever and not in a way where we feel completely overwhelmed. Therapists have so many clients fear around uncomfortable emotions because they don’t want to be overtaken by them. The problem is that emotions have a purpose, and avoiding them can lead to some pretty self-destructive habits. One way to let yourself feel uncomfortable emotions is to titrate between the discomfort and a more neutral or pleasant sensation. Think of it as a pendulum. For example, you might feel anxiety as a tightness in your chest. You can let yourself feel that anxiety, giving it room to take up space. But, just when it feels like it’s about to be too much, shift your focus to something more neutral like the feeling of your feet on the floor or the existence of your pinky toe. Allow yourself to keep moving back-and-forth between the sensations until you notice a shift.
4. Make the “voo” sound. Alright. Not gonna lie…this one feels a little weird. But, it works for a lot of people! This sound stimulated the vagus nerve, activating the parasympathetic nervous system, and allowing the body to settle. You can do this by breathing in deeply and making a deep belly “voo” sound as you slowly exhale. No need to harmonize! This is to support your nervous system.
If you need support in applying these skills or would like to explore them more in-depth, I am currently accepting Telehealth clients in the state of California. Reach out to me today to schedule a free consultation!
