Our Nervous Systems in Overdrive
Fight, Flight, Freeze.
Rest and Digest.
Connect and Protect.
Tend and Befriend.
Have you heard these terms before? Many of us first heard these jingles in grade school. They have a ring to them and they are, dare I say, fun to say. But they are terms that are actually incredibly relevant right now- at a time when there seems to be danger looming in the air for many people. They refer to our sympathetic and parasympathetic nervous systems, which are the systems that respond to both stress and wellbeing. When we are afraid, our sympathetic nervous systems are triggered. When we feel safe, our parasympathetic nervous systems are triggered.
Fight and Flight= Sympathetic. Rest and Digest = Parasympathetic.
Right now, many of us are in a state of sympathetic over drive.
When we are in a state of fear (real or perceived threat and danger), our sympathetic nervous systems kick into gear, and our brains and bodies are thrown into survival mode. Our bodies involuntary release a force of hormones that trigger our muscles into a state of alertness, affecting heart rates, blood pressure, pupil dilation, body temperature, sweating, and digestion. We feel restless and agitated. We often feel like we can’t breathe. Our hearts race. We often can’t think straight.
Sound familiar?
However, when we feel safe and secure, our bodies relax their general need to prepare for protection. Our heart rates slow. Our muscles relax. We feel a sense of peace and calm. Our brains are ready to learn and think and absorb information. We are able to rest. And our bodies do their work to heal.
Life is, not surprisingly, threatening right now for many of us. We feel disconnected and alone and afraid. We are having a major human adventure in unpredictability, inconsistency, and lack of control. Our hearts race. We feel tense. We can’t sleep. And we find ourselves in situations where its suddenly hard to think clearly.
And, so, we must turn on the Parasympathetic system. Like, really turn it on. Intentionally. With effort. Like a warm bath for our nervous systems.
Truthfully, our mental health depends on it.
Many things can trigger this parasympathetic response, but we just need to know what these things are in order to have some influence in our general state of being. But Dear Readers, these things aren’t hard, and they are actually right there at our finger tips.
Strategies for Parasympathetic nervous system response:
Left nostril breathing. Really. With one hand plug your right nostril and breathe deeply through your left nostril. Long, deep, breaths. Try it. This deep breathing technique has been known to quickly settle the nervous system into a state of calm.
Meditation. Yes, I know you know. Always easier said than done though, right? But even if you are someone who believes that “you are not good at meditation” or that “you just can’t sit still”, the truth is that brain scans show that just 3 minutes of mindfulness practice can change the nervous system response. If sitting quietly and following your breath is challenging for you, try a guided meditation app like Calm, Insight Timer, or our new favorite, the Mindful Mama app.
Connection. With yourself, others, your environment, or “spirit” (or whatever word works for you with respect to something larger than yourself). And really, even just a moment of connection counts. Try looking someone in the eye. Hugging. Holding a hand. Snuggling with a pet. Walking barefoot outside. Feeling the sun on your face. Planting in a garden. Doing something kind for someone. Feeling your own heartbeat. Talking kindly to yourself. Thanking the Universe (or God, Spirit, Purpose etc) for the things you are grateful for. Connect. With something.
Do anything, absolutely anything, soothing. Get a massage. Take a warm bath. Make a cup of tea. Hunker dow in child’s pose. All of these things will trigger a response in the brain that says “I am safe.”
So, a challenge for each of us. Take it or leave it but, really, if you are finding yourself in a place of chronic tension and stress you might as well give some attention to that Parasympathetic response, just waiting to happen.
