Key takeaways:
- Nervous system self-regulation is a body-first approach to regulate the nervous system, helping to reduce stress and anxiety throughout the day.
- The autonomic nervous system has two main parts: the sympathetic nervous system (fight or flight response) and the parasympathetic nervous system (rest and digest response).
- Chronic anxiety can be caused by the stress response being triggered in tiny doses throughout the day due to micro triggers, leading to a build-up of stress hormones.
- Nervous system self-regulation involves learning to resolve the stress response in tiny moments throughout the day, soothing the body and training the nervous system to be parasympathetically dominant.
Nervous system self-regulation is a powerful intervention for managing chronic anxiety, using a bottom-up approach that focuses on the body to regulate the nervous system. By understanding how the autonomic nervous system works, we can learn to influence it and reduce stress throughout the day[1][2][3].
The autonomic nervous system has two main parts: the sympathetic nervous system, which triggers the fight or flight response, and the parasympathetic nervous system, responsible for the rest and digest response. Chronic anxiety can be caused by the stress response being triggered in tiny doses throughout the day due to micro triggers, leading to a build-up of stress hormones[2].
Nervous system self-regulation involves learning to resolve the stress response in tiny moments throughout the day. By soothing the body and training the nervous system to be parasympathetically dominant, we can retrain ourselves to be calm throughout the day, even in situations that require focus and performance[2].
To practice nervous system self-regulation, start by gaining awareness of your body's state throughout the day. Use an app like Lotus Bud to set reminders to check in with your body and notice if you're feeling tense, holding your breath, or experiencing poor posture. Then, use a grounding skill, such as taking a slow breath, yawning, or tensing and relaxing a muscle, to turn on the parasympathetic response in the moment[2].
By practicing nervous system self-regulation, you can manage anxiety throughout the day, sending a calming message from the body to the brain via the vagus nerve. This approach can help you dance in the rain, soothing your nervous system even when faced with stressful work or situations[2].
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