by Anna Boyd, MA, LPC, RDT, RYT-200
This generation has been called “the anxious generation.” With the introduction of smartphones, a struggling economy, and relentless work expectations, it is no surprise that we are experiencing escalating rates of dysfunction and a mental health crisis. While these variables certainly play a role in our generation’s challenges with fear, worry, and anxiety, I believe there is another issue that is at the root cause of our ever-growing mental health crisis. Three words. Nervous System Dysregulation.
The autonomic nervous system is our body’s stress response system. I often explain it to clients through The Polyvagal Theory. If you imagine our nervous system like a ladder, we have parasympathetic at the top. This is also known as “rest and digest.” This is when our body and mind feel safe and secure. We can respond to stress as it arises and feel generally at ease.
As we move down to the middle of the ladder, we enter the sympathetic nervous system (AKA: fight, flight, freeze, fawn… etc.). This is when we sense a threat. Our heart rate begins to rise. We may sweat or get chilled through temperature imbalance. Our heart rate and blood pressure may elevate. Our muscles may become tense, and we can often become hypervigilant or hyperaware of our surroundings.
The last step down the ladder is known as the “dorsal vagal response.” This is essentially nervous system failure. We can become depleted both emotionally and physically. In this zone, we can experience depressive symptoms, rushes of hopelessness, agitation, irritability, and even find it difficult to get out of bed in the morning. Many of my patients who have experienced significant changes or trauma can oscillate between the sympathetic and dorsal vagal response.
The good news is that there are ways to restore and re-regulate your nervous system, and it often begins with self-awareness of what is happening to your mind and body. Going back to basics with intention is usually a good place to start. Practices such as deep breathing, cold exposure, yoga, mindful eating and hydration, social connectedness, prayer, and meditation are all methods that can help to de-escalate your threat response and fire on the parasympathetic nervous system.
When we engage in practices like these, our vagus nerve is stimulated, which plays an active role in our ability to be present and relax. These practices also help reduce cortisol production, the active stress hormone. Regardless of which practice you choose, some interventions can help you recognize which state your nervous system is in throughout your day. Trauma can play an important role when it comes to conditioning our nervous systems to exist in a sympathetic state chronically. With the help of a licensed professional, you can learn to be still and quiet the noise within your body and mind.
Christian yoga combines physical postures, breathwork, meditation, and prayer to aid in healing your nervous system. Our yoga classes at March teach conscious breathwork to reduce stress, encourage mind/body awareness to restore sensitivity to your physical signals, incorporate scripture and prayer to promote truth, offer community and support, and can be a helpful supplement to the work done in psychotherapy. To learn more about our yoga class offerings, do not hesitate to call our front desk. We are honored to provide tools to support you along your healing journey.
References:
Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. [Updated 2023
Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.
Available from: https://www.ncbi.nlm.nih.gov/books/NBK539845/
How to Master Nervous System Regulation & Stop Burnout – Dr. Michael Ruscio, DC
(drruscio.com) Stress. Treating Stress | Amen Clinics Amen Clinics. (n.d.).
https://www.amenclinics.com/conditions/stress/
https://www.polyvagalinstitute.org/
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