Everyone gets overwhelmed, stressed, or anxious from time to time. Whether it happens on occasion or is a more routine experience, understanding what is happening in our bodies can help us “hack” our nervous system and calm ourselves in the heat of the moment.

Our nervous system has two main modes of functioning:

1. The Parasympathetic Nervous System (PSNS), which is sometimes called the rest and digest system, promotes relaxation and slows down bodily functions. 
2. The Sympathetic Nervous System (SNS), is essentially the body’s alarm system. It’s designed to detect signs of risk, danger, or distress in our internal and external environments and react through a fight, flight, freeze or fawn response.

These two systems work on a switch; when one system is “on,” the other is “off.” When the SNS is activated our heart rate increases, muscles tense, breathing gets more shallow and rapid, and even our field of vision narrows. 

There are many reasons why our SNS may be activated. It could be an event happening right now- running late for a meeting, or it could be an experience or sensation that is reminding our system of something in the past.

Hacking our System

Because so much is taking place in our bodies, somatic techniques can be very effective in helping us switch from SNS activation to the PSNS, where we feel more regulated and settled.

Most people are familiar with some form of deep breathing, which can be very effective at regulating our bodies. Here are some options that may be new for you to try:

1. Deep Pressure Stimulation: Experiencing deep pressure is very calming for our nervous system. Try having something heavy draped on you such as a weighted blanket, a heated magic bag, or even getting a big bear hug.
2. Bilateral Stimulation (BLS): BLS is anything that alternates sensation from one side of our body to the other; this includes movements we often already do like walking or riding a bike. Try tapping hands on alternating knees or shoulders, tapping your toes, or even looking from side to side across your field of vision.  
3. Peripheral “I Spy”: Focusing on your peripheral vision helps widen your awareness and brings you into the present. Pick a spot to look at, such as a light switch. While keeping your eyes focused on the light switch, see what else you can notice (spy) in your peripheral vision. Because our field of vision narrows when our SNS is activated, broadening our view can help shift us towards the PSNS.

There are so many different grounding strategies we can use to help regulate our nervous systems in moments of distress. Try several of them; it is like going to a buffet, we will like some options, but not all of them.

Inward Bound Psychology has a team of amazing therapists to help you learn more about how to manage stress and what works for you. We’d love to hear from you! info@inwardbound.ca