How Polyvagal theory can help you
Does it feel like your body is stuck in survival mode?
Have you ever felt like your body has a mind of its own? Maybe you know you're safe in your living room, but your heart is racing as if you're in danger. Or perhaps you feel completely "checked out" and heavy, even when you want to be present with the people you love.
If you've experienced long-term stress or past trauma, your internal "security system" might be stuck in the "on" position. This isn't a flaw in your character - it's your body's way of trying to protect you.
Have you ever felt like your body has a mind of its own? Maybe you know you're safe in your living room, but your heart is racing as if you're in danger. Or perhaps you feel completely "checked out" and heavy, even when you want to be present with the people you love.
If you've experienced long-term stress or past trauma, your internal "security system" might be stuck in the "on" position. This isn't a flaw in your character - it's your body's way of trying to protect you.
Why do I feel this way?
Many people searching for "how to calm a nervous system" don't realize that their daily struggles are actually physical symptoms of a body trying to survive. Do any of these questions resonate with you?
Many people searching for "how to calm a nervous system" don't realize that their daily struggles are actually physical symptoms of a body trying to survive. Do any of these questions resonate with you?
- Are you always on alert? Do you startle easily, struggle to sleep, or feel a constant sense of dread that you can't quite name? (This is your Fight or Flight response.)
- Do you feel frozen or numb? Do you find yourself staring in space for long periods of time? Do you feel "foggy" or like you're watching your life from a distance? (This is your Shutdown response).
- Do you struggle to connect? Doesn't it feel impossible to truly relax in a conversation, even with people you've known for years?
- Is your "social battery" always at zero? Do you feel exhausted by simple interactions because your body is working so hard to scan for "danger"?
Re-tuning your body for safety and peace
In therapy, we don't just talk about your problems; we listen to what your body is telling us. By understanding these physical symptoms of trauma, we can work together to help your system realize that the "threat" is over.
Through our work together, you can learn how to:
In therapy, we don't just talk about your problems; we listen to what your body is telling us. By understanding these physical symptoms of trauma, we can work together to help your system realize that the "threat" is over.
Through our work together, you can learn how to:
- Silence the internal alarm: Move from a state of panic to a state of peace.
- Break the fog: Find your way out of that heavy, paralyzed feeling and back into your life.
- Build a safety map: Learn the specific tools your body needs to feel grounded and secure in the present moment.
- Heal your relationships: Discover how to feel calm and connected with others again.
Why choose a trauma-informed therapist?
Healing isn't about "fixing" your brain; it's about helping your entire body feel safe again. In my approach to trauma therapy, I focus on the nervous system, and I provide a gentle, non-judgmental space to help you unlearn these survival patterns.
Healing isn't about "fixing" your brain; it's about helping your entire body feel safe again. In my approach to trauma therapy, I focus on the nervous system, and I provide a gentle, non-judgmental space to help you unlearn these survival patterns.
Ready to help your body feel safe again?
You've spent long enough looking over your shoulder. It's time to start looking forward. If you're ready to move from "surviving" to "thriving," let's have a conversation.
You've spent long enough looking over your shoulder. It's time to start looking forward. If you're ready to move from "surviving" to "thriving," let's have a conversation.
What is Polyvagal theory?
To free yourself from this nervous system prison, you need to understand each state your nervous system is in. According to Polyvagal theory, the different states of your nervous system can be understood as a ladder. At the bottom of the ladder is the dorsal vagal state, at the middle is the sympathetic nervous system, and at the top is the ventral vagal state.
Knowing which state you are in gives you more choice about how you respond. The aim of your response will be to lessen the more extreme versions of your sympathetic or dorsal vagal states. For example, if you notice you are in a sympathetic fight-or-flight state, where your heart might be racing, you might choose to do things that will slow down your heart rate. Conversely, if you notice you are in a dorsal vagal response, where you feel sluggish or disconnected, you might do something more energetic.
At the bottom of the nervous system ladder, in response to cues of danger, your nervous system can shut down. Here we can feel numb, blank-minded, even depressed. Think of how we might be caught by the saber-tooth tiger; our nervous system cleverly shuts us down so we do not feel the pain of the bite of the tiger. This is the work of the part of the parasympathetic nervous system that is known as the dorsal vagal response.
In the middle of the nervous system ladder, in response to cues of danger that we have a hope of escaping, our nervous system will respond by increasing our heart rate so we can fight or flee the danger. Here we can find outbursts of anger and anxiety, and this is the work of the sympathetic nervous system.
Finally, at the top of the nervous system ladder, we find the most evolved response, in response to cues of safety, when we can connect with ourselves and others. Thanks to our parasympathetic nervous system, this is the ventral vagal response.
Together, we will help you to notice and name the different states, and you can use this awareness to flex in and out of the various states as appropriate.
Knowing which state you are in gives you more choice about how you respond. The aim of your response will be to lessen the more extreme versions of your sympathetic or dorsal vagal states. For example, if you notice you are in a sympathetic fight-or-flight state, where your heart might be racing, you might choose to do things that will slow down your heart rate. Conversely, if you notice you are in a dorsal vagal response, where you feel sluggish or disconnected, you might do something more energetic.
At the bottom of the nervous system ladder, in response to cues of danger, your nervous system can shut down. Here we can feel numb, blank-minded, even depressed. Think of how we might be caught by the saber-tooth tiger; our nervous system cleverly shuts us down so we do not feel the pain of the bite of the tiger. This is the work of the part of the parasympathetic nervous system that is known as the dorsal vagal response.
In the middle of the nervous system ladder, in response to cues of danger that we have a hope of escaping, our nervous system will respond by increasing our heart rate so we can fight or flee the danger. Here we can find outbursts of anger and anxiety, and this is the work of the sympathetic nervous system.
Finally, at the top of the nervous system ladder, we find the most evolved response, in response to cues of safety, when we can connect with ourselves and others. Thanks to our parasympathetic nervous system, this is the ventral vagal response.
Together, we will help you to notice and name the different states, and you can use this awareness to flex in and out of the various states as appropriate.
Chris Warren-Dickins is a Polyvagal therapist
