Frustrated & Fearful: How To Foster Peace Within The Soul
Our bodies provide us with mountains of essential information every day. Are we listening? In a society with endless distractions, we find ourselves lost in a sea of external information. We become stuck in these trenches, and we forget to look inwards. Peace, stillness and calm are withdrawn and out of focus. Dedicate time to mindfulness, and we will understand how much internal data is available at any moment.
What does this information consist of? What do we do with it? We are so happy you asked.
In today’s post, we will be introducing Polyvagal Theory. This theory breaks down a branch of our autonomic nervous system. This system dictates many bodily functions, with us being none the wiser. The autonomic nervous system is complex, with fruitful knowledge we can use to uncover a happier version of ourselves.
Surviving Instead Of Thriving
Are we frequently feeling flat or unmotivated? A dysregulated nervous system is a likely culprit. Today, we will explain Polyvagal Theory while dissecting each “rung” of the ladder. We will discuss symptoms of a dysregulated nervous system and the steps we can take to begin healing. Overall, understanding our nervous system will help us live a more balanced life.
Further to the above message, we want to implore that this information and our courses are not a substitute for therapy. The knowledge is a perfect supplement to speaking with a professional. We encourage you to do so if/when the time feels right.
What Is Polyvagal Theory?
This theory was brought to life in 1994 by Dr. Stephen Porges. Polyvagal Theory is essential to understanding our nervous system and vagus nerve roles. Depending on the situation or environment, our nervous system will activate automatically based on those factors (hence “autonomic”). Through understanding our triggers, we can alter our brain pathways that might be wired for panic or shut down.
Dr. Porges describes three possible states in his theory:
Ventral Vagal Parasympathetic (Brake)
Sympathetic (Accelerator)
Dorsal Vagal Parasympathetic (Brake)
The Ventral Vagal System
When we exist in this state, we experience calm and stillness. Our ability to form meaningful connections with ourselves and others relies on being present in the ventral vagal system. While we are here, the other two branches remain in operation, but they are passengers rather than drivers.
Resiliency forms in this state.
In the ventral vagal system, our window of tolerance widens. We are resilient and equipped to deal with various situations as they arise. Confrontations happen, and we will find we can handle the adversity and recover quicker. We may slip into our sympathetic system to respond to challenges but can return to a state of tranquillity.
The ability to be present and interact with our world effectively happens in the ventral vagal system. Additionally, we are grounded and peaceful, our minds free to experience insightful thoughts over racing ones.
In the ventral vagal state, creativity and wonder will thrive. Furthermore, the ability to experience “flow” within our creative spirits will be possible.
Experience Peace Often, Not Constantly
We do not want to exist solely in this system. A balanced nervous system does not equate to constant calm and happiness. Ideally, we temporarily experience ebbs into the other two states, cultivating balance in our mind, body, and soul.
The Sympathetic Nervous System
The sympathetic nervous system keeps us safe from threat, commonly referred to as the “fight/flight/fawn” response. Our survival brain comes into action when we are present in this system. When stress occurs, we will slip into this state and respond based on our previous conditioning/environment. When faced with life-threatening danger, this system is beneficial for obvious reasons. However, the sympathetic nervous system has not evolved to differentiate between real and perceived threats.
Within Our Body, All Stress Feels The Same
A demanding email from a boss will have the same effect as a lion looking to make us lunch. Evolution lacks in our bodies and is not able to understand the difference. Many of us spend most of our waking moments in a state of stress. Chronic anxiety causes levels of stress hormones to be higher than they should. Unbalanced levels of these chemicals will cause us to shut down, which is the state we will dive into next.
The Dorsal Vagal System
This branch of our parasympathetic nervous system is responsible for our ability to digest and rest. While this system has incredible value, we want it running in the background instead of driving the vehicle.
When in the driver’s seat, the dorsal vagal system is responsible for feelings of flatness and immobility. When faced with chronic stress, we may fall into this state. The dorsal vagal system offers protection through disconnection.
Sympathetic Bypass
Perhaps, when we were children, we did not exist in a safe space to express emotions. Experiencing anger may have been “taboo,” and those social norms left us nowhere to release it. If suppression was encouraged for any “big” feelings, we might experience a bypass of the sympathetic nervous system. When those emotions come up, our conditioning automatically tells us to repress them. Instead of dipping into the sympathetic nervous system, we “skip” the line and drop directly to the dorsal vagal system.
Life Is But A Dream
Picture a time while awake when we felt as though we were dreaming. The experience happening in front of us did not feel “real.” We felt as if we were not physically present in our bodies. Moreover, we might feel like an imposter in our skin. These feelings are thanks to the actions of the dorsal vagal system.
If we face chronic, unresolved stress, we will frequently exist in the dorsal vagal system. Merely surviving in this condition, thriving is not possible. Furthermore, recovery from this state versus the sympathetic state is more complicated. We must move up the ladder through the accelerator before accessing the ventral vagal form.
Chronic Stress = Narrow Window Of Tolerance
The more stress we experience, the more likely we have a narrow window of tolerance. Resilience will be minimal, and seemingly mild stressors will rapidly send us to shut down.
It is crucial to be kind to ourselves in these moments. Instead of responding with frustration to our potentially heightened response to a “small” stressor, take notice! Ask questions and determine the “why” behind the reaction. In addition, turn inward and observe without judgement; these stressors send us “over-the-edge” for a reason.
A Threat To Peace: A Dysregulated Nervous System
Lack of recovery between stressful events and unresolved childhood trauma can lead to a narrowed window of tolerance. A dysregulated nervous system will result from this restricted window.
We refer to dysregulation as a “threat” for a reason. Returning to homeostasis and feeling “at home” within our body is impossible in this state. Furthermore, our emotional and mental well-being is off-balance, causing us to feel like prisoners within ourselves. Through “allostatic overload,” a dysregulated nervous system will lead to the breakdown of the body through disease, psychological distress, etc.
Allostatic load refers to the cumulative burden of chronic stress and life events. It involves the interaction of different physiological systems at varying degrees of activity. When environmental challenges exceed the individual ability to cope, then allostatic overload ensues.
Allostatic Load and Its Impact on Health: A Systematic Review, Guidi J. et al.
Signs of a dysregulated nervous system:
forgetfulness or feeling “scattered”
addiction
anxiety/panic
depression
poor sleep quality/insomnia
emotional flooding
dissociation or numbness
Through awareness of our symptoms, we can begin to foster healing and balance within ourselves.
Healing For Peace Through Awareness
One of the biggest obstacles many of us face is the simple yet potentially painful act of feeling. We find ourselves attempting to logic or “think” our way out of dysregulation. Many of us want to “feel better,” but when faced with the choice to face our feelings, it becomes overwhelming, and we shy away.
A Story Is Created, And It’s Unkind
On top of that, we create internal dialogue about ourselves due to the state of our nervous systems. We tell familiar stories: “I am not good enough” or “I am a failure.” We feel as if we are fighting an endless battle alone. It is crucial to recognize that our narrative does not define us. Our nervous systems are simply reacting to their previous conditioning. This response is our evolution in action as human beings. Therefore, we cannot control it.
If we feel hopeless, please remember there is always hope AND a way out of dysregulation.
It All Begins With
AWARENESS. Our control lies within our ability to be aware. Through mindfulness, we can start widening our window of tolerance and making our bodies a safe space to exist.
Firstly, it is vital to understand that every nervous system is unique. What works for one human may not work for the next. Through awareness, we can become familiar with our patterns and behaviours. In addition, once we begin mapping these habits, we understand what works for us and what does not.
Start Documenting And Befriend Our Triggers
Triggers are what send us into the sympathetic or dorsal vagal systems. Begin journaling and write down typical responses to specific stressors. Become aware and learn about all triggers. We will begin to notice patterns. Once we are mindful of them, they become much less intimidating because we know what to expect. Compare it to learning how to drive a car. It felt scary at first when we were teenagers, but now, we see it as an “easy” task. Mapping out our triggers works in the same way.
Finding Our “Glimmers”
As vital as it is to discover our triggers, we must also seek out our glimmers. Coined by Social Worker and extraordinary author Deb Dana, glimmers are what brings us into our ventral vagal system.
“We’re not talking great, big, expansive experiences of joy or safety or connection. These are micro moments that begin to shape our system in very gentle ways.”
Deb Dana, LCSW
Take some time now and imagine three things that bring joy into our day. Write them down and remember them! When we’re feeling blue, we can go to our glimmer list and shed some light on the darkness. Dedicating time each day to focus on glimmers will have us on the path to healing.
Take Advantage Of Courses To Continue Learning
MVMNT offers an extensive course on Restoring The Nervous System. Work through this course at your own pace. It consists of eight chapters to walk you through a comprehensive understanding of the nervous system and how to find the right techniques to regulate your nervous system.
Techniques For Nervous System Regulation
When our nervous system is unbalanced, we need to take action. On of the best way to start is through bottom-up regulation. This technique fosters a connection between the mind and body to communicate to our survival brain that we are safe.
Through bottom-up regulation, we connect with our survival brain through the sympathetic nervous system. Once our survival brain is active (in a safe environment), we can move up the ladder towards the ventral vagal system. To get in touch with our survival brain to communicate safety, here are some techniques we can try:
1:1 breathing (use an active posture such as standing if feeling flat, use a calming posture such as sitting or laying if feeling anxious)
cold exposure
somatic experiences (grounding techniques)
heart-centered spirituality
meditation
yoga
journaling
Are we looking to dive deeper into the nervous system and discover new knowledge and techniques? Click here to purchase our in-depth, resourceful course: Restoring The Nervous System.
Did you happen to catch our last blog post: Poor Sleep: The Abuse No One Is Talking About? Discover the crucial art of sleep and why we must start taking action today!