Somatic Therapy
Understanding The Nervous System
The human nervous system is an intricate network comprising the brain, spinal cord, and an extensive network of nerves that traverse the body. This system serves as the central command for the body, orchestrating functions such as cognitive processes, bodily movements, and the automatic regulation of vital functions like respiration and digestion. Importantly, it also plays a pivotal role in shaping our emotional experiences. Developing an understanding of the nervous system can equip you with valuable insights into your emotions and strategies to manage them effectively without feeling overwhelmed.
Now, let's embark on a brief journey to explore the human brain, drawing inspiration from Dr. Dan Siegel's model, which builds upon the foundational concept of the triune brain introduced by Paul McLean. This model encourages familiarity with the three core components of the brain: (1) the brainstem, overseeing fundamental survival functions, such as regulating breathing and heart rate; (2) the limbic system, the emotional epicenter responsible for our fight-or-flight responses; and (3) the cortex, the cognitive hub that facilitates rational thinking, emotional regulation, interpersonal connections, and thoughtful decision-making.
When these three brain regions collaborate well together, they create a sense of security and interpersonal connection. This state of optimal nervous system arousal is often referred to as the "window of tolerance" or the "social engagement system."
The Window of Tolerance, a term introduced by Dr. Siegel, delineates the spectrum of nervous system activation within which we can efficiently function and engage with others. Within this zone, our brain can process incoming stimuli without being overwhelmed. In this state, the cortical brain region is active, contributing to the regulation of our nervous system and emotions. This state corresponds to the parasympathetic nervous system and is commonly known as the "rest and digest" phase.
When we remain within our window of tolerance, we are equipped to address challenges and difficulties in our day without experiencing nervous system dysregulation. This enables us to manage our emotions effectively without succumbing to overwhelm.
Within this zone, individuals experience feelings of safety and social connection. They exhibit qualities like grounding, openness, curiosity, flexibility, and the capacity to confront challenges. Emotions, such as frustration or sadness, may push us closer to the edge of the window. Nonetheless, our cognitive brain can employ strategies to maintain emotional regulation and keep us within this zone.
Occasionally, though, we may be thrust out of our window of tolerance when the limbic system sends our cognitive brain offline. This occurs when the limbic system perceives danger, prompting our nervous system to enter an automatic fight, flight, freeze, or collapse response. This state corresponds to the sympathetic nervous system.
The limbic system is responsible for sensing threats and safeguarding us from danger. It excels in making split-second decisions to ensure our safety, a feat that the cognitive brain wouldn't accomplish as efficiently. Consequently, when the limbic system detects a potential threat, it can temporarily disable the cognitive brain and trigger the fight-or-flight-or-freeze-or-collapse response, pushing us beyond our window of tolerance in its endeavor to protect us.
In this state, our nervous system becomes hyperaroused. The body becomes alert and prepared to either confront danger or flee from it, potentially freezing to evade harm. Notable physiological changes manifest, such as accelerated heart rate and respiration, heightened hearing acuity, increased perspiration, muscle tension, and dilated pupils. This state often accompanies feelings of anxiety, panic, anger, or a sense of being out of control.
Conversely, the collapse response entails hypoarousal of the nervous system. Heart rate decelerates, breathing becomes shallow, and individuals may even hold their breath. This can result in a sensation of immobilization. Distinguishing between the freeze and collapse responses can be challenging. Visualize playing a high-stakes game of hide and seek: freeze mode is akin to the tension and alertness when anticipating being found, while the collapse is the feeling of hopelessness upon making eye contact with the seeker. The collapse state may yield feelings of exhaustion, numbness, dissociation, depression, shame, and hopelessness.
The fight-or-flight-or-freeze response has evolved over millennia to ensure human survival. It proved invaluable in our early hunter-gatherer days when threats to survival were frequent, including encounters with dangerous wild animals. This response remains relevant when facing genuine threats to personal safety, such as the need to slam on brakes to avoid colliding with a vehicle ahead. In such scenarios, dysregulation is advantageous, as it allows for effective responses; residing within the window of tolerance continually is not ideal.
However, the fight-or-flight-or-freeze response is frequently triggered by non-life-threatening situations, such as first dates, poor grades, deadlines, arguments, or visits from in-laws. These stress-inducing events can cause fluctuations in the nervous system and push individuals towards the edges of their window of tolerance. Sometimes, the nervous system reacts as if these situations are life-threatening, expelling them outside the window into fight-or-flight mode.
"Why do I react so strongly to stress?" The width of your window of tolerance can fluctuate throughout the day based on various factors. If you have experienced trauma or are enduring a stressful period, your window may narrow. In a narrow window, your nervous system becomes highly attuned to potential threats, prompting the fight-or-flight-or-freeze response more frequently, even for minor perceived threats. This implies that the limbic system may interpret danger where none exists. Regrettably, while it seeks to protect you, the limbic system inadvertently subjects your nervous system to a roller coaster ride, hindering your ability to experience safety and connection.
Expanding Your Window: How can you broaden your window of tolerance? A crucial step in this process involves acquainting yourself with your nervous system, enabling you to identify the sensations when you are within or outside your window. You can discern what your body feels like when you are calm and connected, and what it feels like when your emotions are dysregulated. Noting the triggers and situations that the limbic system categorizes as dangerous is equally valuable.
Simultaneously, it is essential to attend to your body's basic needs, such as sleep, nourishing food, and exercise. Even seemingly trivial factors like fatigue or hunger can narrow your window. Have you ever noticed yourself becoming irritable when famished? This is because when your body lacks essential resources for survival, your window can contract. Any factor that places your body on high alert, whether it is physical or emotional pain, perfectionism, self-criticism, or disconnection, can constrict your window.
Learning strategies for managing stress and forging connections with others can also enhance the breadth of your window. Mindfulness and self-compassion are practices that can gradually expand your window. Collaborating with a mental health professional to address trauma and difficulties can be instrumental in widening your window and reestablishing feelings of safety and connection.
Reentering Your Window: How can you return to your window once you have ventured outside it? As a general guideline, if you find yourself in fight-or-flight-or-freeze mode (hyperarousal), you may need to release energy and then soothe. In contrast, if you are in the collapse mode (hypoarousal), you may need to infuse energy into your system.
To release energy and subsequently reduce arousal from fight-or-flight-or-freeze, you can initiate physical activities such as dancing, going for a walk, running up and down stairs, or vigorous body shaking. Following this, engage in soothing practices. These might encompass deep belly breathing with exhales longer than inhales, reclining on the ground, employing a weighted blanket, sipping a calming tea, listening to soothing music, preparing comfort food, stretching your body, giving yourself a hug, meditating, practicing yoga, or participating in the 5-4-3-2-1 grounding exercise (identifying five things you see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste).
To elevate arousal from collapse, explore physical activities like dancing, walking, sitting up straight, or standing while focusing on your connection to the ground. You can also listen to invigorating music, rub your arms and legs, or stomp your feet to invigorate your body.
Additional means of regulation encompass taking a cold shower or immersing your face in ice water, journaling, engaging in creative pursuits such as drawing or playing a musical instrument, and expanding your emotional vocabulary by associating emotions with specific names.
Co-Regulation: While the above-mentioned techniques primarily focus on self-regulation, co-regulation, which involves the involvement of others, is equally pivotal in returning to your window, as well as expanding it. This can entail seeking a comforting hug, petting your pet, or reaching out to a friend. People we feel safe with in our lives are valuable resources for stress reduction, and seeking their support is an effective way to return to your window of tolerance.
To understand + work with your body, and nervous system while working at your own pace — Transcending Your Triggers was made for you.
