How to Start Regulating Your Nervous System
Terms like stress, anxiety, burnout, and trauma are frequently used in today's conversations, but what's the thread that ties them together? And how do they impact our mental well-being so significantly?
Each of these factors deeply influences your nervous system.
Why is this important?
Because the state of your nervous system is intrinsically connected to your physical and mental health, as well as your capacity to handle the challenges life throws at you.
What Is the Nervous System and How Does It Work?
Think about the physical sensations you experience when you're put on the spot in a class, narrowly avoid an accident while driving, or encounter turbulence on a flight. These automatic physical responses are all controlled by our nervous system.
So, what exactly is the nervous system?
It's a complex network of nerves and brain functions that oversee a wide range of biological tasks, such as heart rate, digestion, movement, and sensory interpretation. Consider it as the control center that governs your physical reactions, pain, pleasure, and responses to external stimuli.
The amygdala plays a crucial role in this intricate process. From an evolutionary perspective, the amygdala is an ancient part of our brain that evolved before the prefrontal cortex, which handles advanced thinking and planning. The amygdala acts as a rapid responder to sensory inputs like sounds, sights, and smells, activating your nervous system to maintain balance or ensure survival before you even have time to think.
Why You Feel Anxious During Turbulence
Consider the example of feeling nervous during a flight. Even if you know flying is statistically safe, you might still feel anxious. That's because your amygdala doesn't operate based on logic. It's wired from ancient times when humans needed to survive constant threats from predators. In modern times, your amygdala might react to turbulence with the same intensity it would have thousands of years ago to a predator.
Techniques for Nervous System Regulation
Your nervous system comprises two main parts: the sympathetic and parasympathetic systems. The sympathetic system is like an accelerator, preparing your body for action and triggering the fight, flight, or freeze response. The parasympathetic system, on the other hand, is like the brakes, calming you down and activating the rest and digest response.
The objective of nervous system regulation is to engage the parasympathetic system to reduce the impact of stress. With practice, you can train your body to return to a state of calmness more readily.
Step 1: Bottom-Up Regulation
To signal to your brain that you're safe, you need to start with the body. Thinking your way out of stress doesn’t work. Instead, use physical actions to send calming signals to your brain. This is known as a "bottom-up" approach.
Step 2: Mindfulness Body Scan
Close your eyes, take deep breaths, and mentally scan your body. Notice any areas of tension or anxiety, like a racing heart or sweaty palms. Spend a few minutes identifying where you feel discomfort. This increases awareness of your physical state and helps in managing it.
Step 3: The 4-7-8 Breathing Technique
This technique involves inhaling through your nose for 4 counts, holding for 7 counts, and exhaling through your mouth for 8 counts. Sit comfortably, close your eyes, and repeat the cycle until you feel calmer. This method activates the parasympathetic system, lowering your heart rate and promoting relaxation by engaging the vagus nerve, which controls organ functions and the rest and digest response.
Be Kind to Yourself
If these methods don’t immediately ease your stress or anxiety, be patient with yourself. Nervous system regulation is a skill that improves over time with practice. There are many techniques to explore, so find what works best for you.
At Apollo Counseling, our counselors are here to support you in developing personalized strategies to enhance your mental health and well-being. Reach out to us for guidance, and remember, you have the power to navigate life’s challenges with resilience and grace.
