In a time of nearly unprecedented chaos and confusion with the 24-hour news cycle busily spinning out information at the speed of light, our minds and bodies struggle to keep up and we may be hard-pressed to maintain our equilibrium. We may feel fatigue that goes beyond the need for sleep. We may feel deeper-than-depression-despair. We may feel like ducking for cover or running for safety. All are normal responses to this type of externally created distress. While we may not have control over the circumstances, we can learn ways to bolster our energy and return to a sense of homeostasis.
Understanding the Autonomic Nervous System
According to Polyvagal Theory, there are three components of the autonomic nervous system. They are called the dorsal vagal state, sympathetic state, and ventral vagal state. Dr. Stephen Porges is named Distinguished University Scientist at Indiana University where he is the founding director of the Traumatic Stress Research Consortium. He is Professor of Psychiatry at the University of North Carolina, and Professor Emeritus at both the University of Illinois at Chicago and the University of Maryland. He developed this fascinating theory/modality which helps us to have a greater understanding of the emotional matrix that governs our reactions to circumstances.
We are in the dorsal vagal state when we encounter dangerous, overwhelming situations. Our bodies may naturally be thrown into a state of temporary shut down such as when we are in a car crash. We can feel trapped, hopeless, helpless, unsafe. We withdraw and “hole up”, usually wanting to retreat and be alone. This is the ‘freeze’ mode in the fight, flight or freeze triumvirate. It seems instinctive and self-protective so as to experience less pain. It also comes into play when someone is in a consistently traumatic situation. Often survivors of abuse will say that they dissociate or withdraw such that they are numb to the emotional or physical pain. It is a survival mechanism for the time it is needed. However, if the state becomes chronic and the reaction habitual, it can be debilitating.
The sympathetic state prepares us to spring into action in the face of stress and peril. Our heart rate increases, as does our blood pressure. We are then in fight or flight mode. If we remain hyper-alert for too long, we can become isolative, our cortisol levels increase, and our immune systems take a beating. An example would be members of the military or those who are first responders who need to be ‘on’ to be able to handle attack or crisis. If this is continuous state, it would be like a car constantly revving its engine. Eventually, it will burn out.
The third and most desirable of the three states is ventral vagal. The Vagus Nerve (located in the area between the brain and the abdomen), is fully functional. We feel a sense of ‘ahhhh,’ tranquility and balance. It is from that relaxed state that we can more efficiently handle the external stressors, feel a deeper connection to people around us and experience a greater sense of well-being. Imagine floating on a flowing stream without needing to paddle to get through the water.
Returning to Calm and Balance
It is rare for anybody to be in a Ventral Vagal state for more days, weeks or months on end. What typically occurs for most of us is that we move from one nervous system state to another during any given day. However, we can have some sense of agency and control over our nervous system states. We can notice when we are not in the Ventral Vagal state, at least at times. Then we can bring ourselves into the Ventral Vagal state by engaging in activities that help us feel calm and safe.
Consider the kinds of activities or situations you engage in that help you feel calm, safe and at peace? These may be activities, such as: spending time engaging in pleasant conversation or activities with someone we trust. Or engaging in: meditation, mindfulness exercises, creative ventures, time in nature, listening to soothing music, and giving ourselves loving self-touch/massage. We can also savor a Ventral Vagal state experience and then recall the experience when we are not in a Ventral Vagal state, imagining we are re-living the experience in the present.
All of these activities and more can all help us to move more gracefully between the dorsal and sympathetic states to this blissed out way of being. If you’re struggling to regulate your nervous system or manage overwhelming stress, anxiety therapy may help you reconnect with a sense of safety and ease.