Help, my nervous system is on fire!

In the human experience many of us have moments while we feel dysregulated, flooded, triggered, stressed, and overwhelmed. Cortisol and adrenaline spike up and tell us "you are not safe" and "you are not okay" - so how do we convince our bodies and brains that we are going to be okay?

I might not have the exact answer that you as a spectacular specific individual need right away, but I have some ideas that are worth trying either as starting points or habits.

In a moment of panic, the nervous system is escalating - our bodies go into a hyperarousal state, so to get to regulated, we may need to slow down.

I'll tell you that thing that many clients don't love hearing as a stand alone statement - breathe. Breathing will not solve your problems. It won't pay your rent, or improve your relationship, or change your history, but it will help your nervous system slow down so your brain can catch up and your responses are more regulated. It might help you get through scary moments in less pain.

Something that helps many folks out of 'body on fire' feelings is mindful activity. Mindful activity can be anything that puts you in a more present state, or flow state. You can mindfully watch a movie (phones away, conversation away), or be present in creating art, or writing out your thoughts. It just means you are sitting with your brain, body, activity, emotions, or the present moment.

If you need to or are able to - find a safe person to co-regulate with. In attachment and close relationships we might co-regulate through hearing a loved ones voice, touch, looking them in the eyes, and knowing that when we ask someone to be there, they are.

Reach for or create a mantra that feels true enough right now (we can get to a more positive one later if we have to start with something neutral, that's okay!), some I love are, "this too shall pass", "my body is trying to tell me something important", "I can feel ,my feet on the ground".

Last if your body is in distress, then focusing on movement may make sense. Movement can fit whatever works for you, but since we hold emotions and distress in the body, we often release them through the body as well. Yoga, intense exercise, walking, dancing, progressive muscle relaxation, noticing where you feel emotions in your body - any of these can be helpful.

If you have a history of trauma experiences, you may benefit from a trauma-based therapy such as Eye Movement Desensitization and Re-processing (EMDR), Internal Family Systems (IFS), or other somatically focused therapies. Trauma therapy also focuses on creating safety in the present and future - if you are currently seeking therapy on how to process past trauma and create safety in the future, feel free to reach out to me at ashlyn@dreamsofblisstherapy.com for more information on starting therapy.