01/09/2023
This is how I use holistic and somatic interventions to shift out of anxious and depressed states (updated version):
When speaking about my services, I often mention that I help people create systems and strategies for themselves that help them regulate their nervous systems and reach their wellness goals. You might be thinking, "WHAT DOES THAT EVEN MEAN?!" Below is a process that is an example of that.
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*I am not a doctor or licensed medical professional. Please see a doctor or therapist if you are suicidal or have trouble with daily functioning.*......................................................................................
BACKGROUND INFO ON NERVOUS SYSTEM REGULATION:
Instead of referring to these states as “anxiety” and “depression,” I like to refer to them as activation of the sympathetic and dorsal vagal states, respectively.
Essentially, when we experience or perceive a stressor, our sympathetic nervous system becomes activated. When our capacity to experience and process stress reaches max capacity, our dorsal vagus nerve (one branch of the parasympathetic nervous system) is activated and we may experience a state of shutdown in our body’s attempt to conserve resources.
Both states can also become chronically activated. This can be why anxious and depressed states are so difficult to recover from.
The goal is to activate the ventral vagus nerve (second branch of the parasympathetic nervous system). This is the state we often refer to when we say “rest and digest.” This is overly simplifying it a bit, but for the purpose of this post, it’ll have to do.................................................................................
PROCESS TO SHIFT OUT OF ANXIOUS & DEPRESSED STATES (aka sympathetic and dorsal vagal states):
1. Notice how you’re feeling and the state of your nervous system.
Are you anxious, calm, on the verge of a panic attack, slightly tired and unmotivated, on the verge of shutdown, etc.? This helps you become aware of where you actually are and allows you to choose actions/interventions that will most supportive and effective.
2. Use a low energy/time intervention.
For me, this has always been deep breathing because you don’t need a lot of energy, time, or space to do it. This low energy/time intervention is meant to be the first step in regulating your nervous system when you don’t have a lot of energy, time, or space to give to regulating. It’s kind of like the band-aid until you have more time/energy/space for regulating yourself.
3. Use a mid-level energy/time intervention.
The purpose of this is to further solidify and deepen your experience of the ventral vagal state (aka rest and digest) that you activated with the first intervention. For me, this can be something like going on a walk, taking a shower, doing some light stretching, etc. It’s important to get your body moving here.
4. Once you’re starting to feel lighter (as opposed to the heaviness associated with a depressed state) or calmer/more grounded (as opposed to the “fight/flight/freeze/appease” we experience in an anxious state), I encourage you to employ a higher level time/energy intervention.
For me, this could be something like going for a jog to mobilize stuck energy or get more happy hormones pumping through my body. For others, this might mean doing some cleaning, making a nourishing meal, or whatever is going to make you feel good and support regulation of your nervous system.............................................................................................
A COUPLE NOTES:
*Somatic and movement interventions (anything that involves moving or working with the body in some way) will be most effective, but something like watching something funny or thinking of someone you love can also be helpful.
*It’s important to get help from your support system if you feel like you can’t motivate or mobilize yourself to complete this process (especially when in a depressed state).
*Nervous system regulation is an ongoing process. Expect to have to repeat this sequence of interventions or try other techniques and tools that help regulate the nervous system.
*It’s good to create a toolkit or plan/protocol BEFORE you start to feel badly. AND revisit your plan when you don’t feel 100%. This takes some experimentation and you’ll find that you might not be able to use the same tools or techniques each time.
This is where somatic healing, nervous system regulation work, and body awareness come in. I have some free/low cost workshops coming up and I also offer 1:1 coaching on the topics of nervous system regulation, stress management, and somatic healing.
Please reach out if you need help. Don’t suffer alone. ❤️
