Befriend Your Nervous System, part 3.
In parts 1 and 2 of this blog we have explored:
The Map of Nervous System
The Autonomic Ladder of Nervous System States
Steps To Regulating the Nervous System (NS)
Navigating the NS States
The Influence of NS State on Self-Talk
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In part 3 we will be talking about:
The Power of Neuroception to Influence our Moods
The Optimal Sweet Spot of Your Nervous System (2 Practices)
Your New Mantra: “Regulate First, Think Later”
And before we jump to talking about the power of Neuroception, I would like you to refresh your memory about the 5 benefits of regulating your nervous system.
When our bodies feel safe(r), we are much more capable to:
Have a supportive and encouraging self-talk in our minds
Notice new possibilities and all the ways that the current situation can turn out to be good
Choose what to focus on first to solve instead of being paralyzed by too many options
Notice the worst case scenarios as thoughts (instead of seeing them as inevitability)
Creatively problem solve
And now, lets talk about Neuroception that is
scanning our external and internal environments
for signs of threat and safety and
has a powerful influence on our perception.
Neuroception refers to the subconscious process through which our nervous system continuously evaluates our environment for cues of safety, danger, or threat. This assessment occurs without conscious awareness, allowing our bodies to prepare for adaptive responses even before we consciously perceive a situation.
It is because our bodies are finely tuned instruments, designed to identify both external and internal signals that might pose risks or create opportunities for connection. Neuroception operates in the background, analyzing various sensory inputs, including sounds, sights, smells, and touch. This neural process determines our physiological state and shapes our emotional and cognitive experiences.
There are the three streams of neuroception:
“embodied, environmental, and relational”.
In each of these dimensions of reality we can learn to listen to the cues of danger vs safety. Then, while being sensitive to the cues of danger and their messages, we want to practice cultivating/creating the cues of safety in all aspects of our lives.
Let’s go over the list of autonomic states once again, while tying it all together with the concept of neuroception.
Based on the neuroception of safety or threat, our bodies respond accordingly:
Ventral Vagal/Safety-Oriented State:
When neuroception detects cues of safety in our environment, it signals the body to engage the ventral vagal system. In this state, we experience a sense of calm, connection, and overall well-being. Our thoughts lean toward positivity, creativity, and social engagement. We tend to see opportunities and potential in our surroundings.
Sympathetic or Dorsal Vagal/ Threat-Oriented State:
Conversely, when neuroception perceives danger or threat, it activates the sympathetic fight-or-flight response or the dorsal vagal immobilization response. In these states, thoughts become focused on survival and self-protection. Our cognitive processes narrow, prioritizing immediate threats over long-term goals. Anxiety, fear, and negative thinking patterns dominate, preparing us for action or withdrawal.
Neuroception process operates silently, guiding our physiological responses and emotions.
In the context of anxiety, neuroception plays a pivotal role by influencing the body's stress response.
When individuals with anxiety experience triggers or stressors, their neuroception may detect threats that are not necessarily real. Those threats tend to be hypothetical just like in the case of worst case scenarios that come up as we are trying to problem-solve a situation.
We tend to forget that while those scenarios are probable but unless they are happening right this moment, they are still just only in our heads. Such thoughts are picked up as signals of danger and threat by neuroception and it prompts the change in our autonomic state.
If we live with a hyperactive threat detection system and we are not actively applying techniques and understanding of how it operates to soothe it, it can lead to excessive anxiety, panic attacks, and chronic worry, as the body prepares for a perceived threat at all times.
And why is this important?
Knowing about how powerful our physiological state is in regards to influencing our thought processes, we can then become aware of how we all go on the journey from neuroception to perceptions multiple times a day and how it is an intricate dance that plays a crucial role in shaping how we interpret situations whether we are realizing it or not!
It is because the stories we tell ourselves, the self-talk that permeates our minds, intricately weaves into the fabric of our emotional state. As we explore this interconnectedness, we gain a deeper understanding of how our mindset shapes our mood and actions.
Where the relationship between the nervous system and mindset resembles a dance, where each step influences the other.
Lisa Hayes' wisdom echoes loudly:
"Be careful how you're talking to yourself because you are listening."
This cautionary note prompts us to become vigilant observers of our self-talk. The stories we craft in our minds play a pivotal role in influencing our mood, actions, and, consequently, our overall well-being.
Understanding the dynamics of self-talk empowers us to choose narratives that uplift and empower. The stories we tell ourselves are not just fleeting thoughts; they are the architects of our reality. By being mindful of our inner dialogue, we gain the ability to sculpt stories that resonate with a sense of positivity and resilience. This awareness forms a cornerstone in the art of regulating the nervous system.
Next:
Practice that will help you to stay in the sweet spot of the nervous system’s functioning: when the ventral vagal part of it is balancing the rest of the systems into one smooth experience.
The Optimal Sweet Spot: Ventral Vagal State
Now, let's dive deeper into the heart of optimal functioning—the ventral vagal state. Imagine this state as a serene center where calmness and energy coexist harmoniously.
For me, optimal functioning means navigating the day with a sense of calm and poise, even in the face of an overwhelming to-do list. This sweet spot, unique to each individual, is the key to unlocking a more regulated nervous system.
First of all you can spend some time in reflection on your ideal optimal state. It is a powerful exercise.
What does it look like for you? Is it a state of calm focus, steady energy, or a perfect balance of both?
Here are a few prompts for ya:
Emotional Harmony:
How would you describe a day where your emotions flow harmoniously, and you feel a sense of inner peace? What specific emotions would be present, and how would they manifest in your thoughts and actions
Cognitive Clarity:
Imagine a moment of perfect cognitive clarity and focus. What does it look like for you? How is your mind engaged, and what kind of thoughts dominate this state of optimal functioning?
Energy and Vitality:
Envision a time when you felt an abundance of energy and vitality. What activities or circumstances contribute to this sense of energy? How does it impact your overall well-being and interactions with others?
Connection and Relationships:
Reflect on moments when you felt deeply connected to others and your surroundings. What qualities define these moments of connection, and how do they contribute to your overall sense of fulfillment and well-being?
Sense of Purpose:
Consider a time when you felt a strong sense of purpose and direction. What were you doing, and how did it align with your values and aspirations? How does a sense of purpose contribute to your overall optimal functioning?
This reflective practice is an invitation to explore the nuances of your optimal functioning, laying the groundwork for a more regulated nervous system.
But it does not stop there: next you can apply the answers you would have come with to find your glimmers daily.
What is a glimmer?
Glimmers are the micro-moments of ventral vagal experience (feeling safe/secure) that routinely appear in everyday life yet frequently go unnoticed.
In the context of this blog post, glimmer is whatever is taking you toward that optimal state that you have just reflected upon. It can be things like seeing a friendly face, hearing a soothing sound, or noticing something enjoyable in the environment that often go unnoticed.
A fundamental step in shaping your nervous system system for balance & success is seeing a glimmer, pausing to take it in, and then beginning to look for more. So how do you go about it?
My friends = my glimmers!!!
1. Set an intention to look for a certain number of glimmers each day.
Choose a number that feels doable to begin. If glimmers are an unfamiliar experience, watch for a single glimmer. As finding glimmers becomes easier, set a new goal.
2. Notice when you feel a spark of ventral vagal energy(feeling safe/secure, etc).
Look for glimmers in your daily activities. Glimmers happen regularly, but because they are micro-moments you need to be on the lookout for them.
3. See, stop, and appreciate your glimmers.
Create an easy way to acknowledge a glimmer when it happens. You might bring attention to the moment by simply saying “glimmer” or with a small movement (perhaps your hand on your heart).
4. Track your glimmers.
Create a daily glimmers notebook or keep a running list.
5. Look for glimmers in specific places, with particular people, at certain times.
Find the ways your glimmers routinely appear.
6. Share your glimmers.
You might text your glimmers to a friend, make talking about daily glimmers a family nighttime ritual, or share your list of weekly glimmers to share with your therapist.
Ultimately, recognizing this optimal sweet spot provides a roadmap for navigating daily challenges while staying rooted in a state of safety and connection.
Regulate First, Think Later
As I have been exploring the intricate dance of regulating the nervous system, I have come up with a mantra —regulate first, think later.
What it means is that we need to be aware of how powerful our physiological state is when it comes to guiding our thoughts and actions. And in the case of anxiety, we might start to solve the issue at hand by thinking about it but soon we might slide into worrying instead.
The more we worry, the more dysregulated we get!
And if we try to THINK our way out of such a dysregulated state, we might get even more dysregulated if our thoughts are gravitating toward worst case scenarios.
And it would not be surprising if they do: our body is in the survival state, and we are primed to be looking for signs of danger and threat in our immediate surroundings AND in our thoughts about the future.
As we continue to worry, fear increases, and as our fear increases, the worry thoughts get even more intense, and unless we pause and bring regulation to our system, we might get stuck into this Worry Fear cycle and arrive at a state of complete panic where our rational mind will go offline and all the improbable scenarios will feel as real as if they are happening right here and right now.
So what I am inviting you to do is to
Regulate First, Think Later:
Put thinking/worrying aside for a moment and bring balance to your nervous system with practices that can guide your body back to its optimal physiological sweet spot.
Then when you feel calmer, think all you want!
Then, you will see a wider range of solutions and feel more hopeful about each one of them simply because your overall state will be more resourced.
Your mood will be better.
Your actions will be more productive as a result of that and you will have a bigger chance to influence your circumstances in a beneficial way.
What a wild ride this series of blog posts has been so far! Let’s conclude it with the key takeaways?
1.We took a dive into the Polyvagal Theory, learning about the autonomic nervous system's branches:
— sympathetic and parasympathetic
— and the social engagement system
They are the first and foremost layer of a roadmap for navigating the various states of the nervous system.
2. We practiced navigating this map by exploring our autonomic ladder and practicing self-awareness through specific exercises that further aid in regulating the nervous system.
3. We looked into the three-step process of awareness, understanding, and choice forms the foundation for a regulated and empowered life.
4. We explored The Ventral Vagal State/Optimal Functioning/Sweet Spot, representing safety, connection, and emotional well-being through reflective practices and the concept of "glimmers.”
5. We explored the influence of the nervous system on self-talk and beliefs through the concept of neuroception, an unconscious process shaping our interpretations of reality.
6. The mantra "Regulate First, Think Later" underscored the significance of engaging the physiological state before attempting to solve issues through thought. By acknowledging the power of physiological states in guiding thoughts and actions, individuals can break free from worry-fear cycles and approach problem-solving from a more resourced and balanced state.
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