Autonomic Nervous System, Emotion Regulation, and Why it Matters
“Trauma compromises our ability to engage with others by replacing patterns of connection with patterns of protection.” -Deb Dana
The Autonomic Nervous System- What is it?
The autonomic nervous system has two main branches-
The sympathetic branch: found in the middle of the spinal cord and prepares us for action, triggers the release of adrenaline, and fuels the fight-or-flight response.
The parasympathetic. According to the Polyvagal Theory, there are two components of the parasympathetic branch (Ventral Pathway and Dorsal Pathway,) both residing within the Vagus nerve. More below-
What is the Vagus Nerve?
The Vagus nerve begins in the brain stem at the base of the skull and travels two pathways; downward through the lungs, heart, diaphragm, and stomach and upward to connect with the nerves in the neck, throat, eyes, and ears.
Ventral Vagal Pathway
Responds to cues being safe and feeling safe
Supports feelings of being socially connected
Dorsal Vagal Pathway
Responds to experiences of extreme danger
Takes us out of awareness and connection, moves us into a protective state of collapse- often known as a freeze response (immobilization.)
What does being emotionally regulated look like? (How do I know I am in the Ventral Pathway?)
Physiological: Heart rate is regulated, breath is full, we take in the faces of our friends, and we can tune in to conversations and tune out distracting noises.
Mood/Feelings: happy, active, interested, hopeful, feel socially supported, and engaged. We can see the “big picture” and connect to the world and the people in it.
Belief: World is a safe, fun, and peaceful place.
Behavioral: being organized, taking care of oneself, following through with plans, engaging with others, feeling productive at work, and taking time to play.
Impulse: Desire to connection and socially engage.
Health: Ideal state for positive, healthful impacts
How do I know if I’m in my sympathetic nervous system? (Fight or Flight)
Physiological: heart rate increases, breath is short, sensing for danger
Mood/Feelings: May feel angry or anxious, not able to sit still, stirring with unease,
Belief: the world is unsafe, and I need to protect myself. World feels dangerous, chaotic, and unfriendly.
Impulse: fight or flight happens here, impulse to take action
Possible living issues: anxiety, panic attacks
Health: inability to focus, sleep problems, high cholesterol, memory impairment, weight gain, chronic head neck, and back tension, stomach issues,
How do I know if I am in the Dorsal Vagal? (Collapse)
(Evolutionarily the oldest pathway of response/ most “primitive vagus” response)
Physiological: Shutdown, collapse, dissociation
Mood/ Feeling: hopeless, abandoned, foggy, tired,
Belief: World is dead, empty and dark
Impulse: the body moves into conservation mode: “I am lost, and no one will find me.” Survival strategy including not knowing, not feeling, almost a sense of not being
Possible living issues: dissociation, problems with memory, depression, isolation, no energy for daily tasks
Health: chronic fatigue, fibromyalgia, stomach problems, low blood pressure, type 2 diabetes, weight gain.
Why does it matter?
The more awareness we can bring to our thoughts, feelings, experience, and beliefs, the more choice and freedom we can experience!! Who doesn’t want that!
If we can recognize our internal states, by identifying some of the factors mentioned above, then we can support ourselves according. We can take action to get back to an emotionally regulated place (feeling grounded, connected to our highest self, open-hearted, and relational.)
This is especially important for my people experiencing substance abuse issues/addictive behaviors and trauma survivors. There is more and more research coming out about substance abuse patterns being a coping strategy for dealing with emotion regulation struggles.
“Clients with trauma histories often experience more intense, extreme autonomic responses, which affects their ability to regulate and feel safe in relationships.” -Deb Dana The Polyvagal Theory Therapy
Okay, so I’ve identified that I’m in my sympathetic nervous system or in a Dorsal Vagal response. What now?
Use youR positive coping strategies to move yourself back to aN emotionally regulated state!
Some ideas that work for me:
Talk to a supportive friend
Interact with a loving pet
Take opposite action (want to withdraw? Counteract with getting connected)
Journal
Move your body
Take a cold shower
Focus your attention on something else
Call a family member/friend and ask them how they are doing (positive way to shift focus)
5 minutes of long, deep breathing
Do a Breathing exercise where the exhale is longer than the inhale
Eat a delicious meal and make sure you are hydrated
Listen to calming music
Take a walk
Do a mindfulness exercise intentionally looking for the beauty around you.
