a simple method to reduce nervous system dysregulation
read time: 5 minutes
disclaimer: This is not medical advice. This is intended to educate, inspire and support you in your self healing journey. Speak to your functional medicine doctor, holistic psychologist, or medical professional. Some content might be sensitive; I invite you to practice self-harmonizing.
Is your nervous system stuck in fight or flight? A constant reaction of frustration, anxiety, anger, feelings of hopelessness or helplessness?
We experience nervous system dysregulation when our nervous system becomes overwhelmed by stress.
For us to thrive in life; to feel energized, creative, joyful, and inspired… first we must feel safe. This means reducing stress and coming out of nervous system dysregulation.
stress is not a conscious decision
The nervous system is constantly scanning for cues of safety, danger, or life threat without conscious awareness (called neuroception).
Even if your logical, conscious mind (the prefrontal cortex) thinks "I'm at the grocery store, I’m ok", the nervous system is picking up other cues; facial expressions, background noise, body language, tone of voice, that feeling someone is watching you, hormones in the body, tension in the fascia, temperature, etc.
Since the nervous system is unconsciously scanning for cues in the environment then… We can then support our nervous system to receive cues of safety by consciously noticing safety in the environment. This is orienting.
orienting with my dog, Dingo Fett
what is orienting?
Orienting is about familiarizing yourself with where you are, your external environment.
It’s simple in theory, yet more challenging to practice because we have been conditioned to live in our head (not body), in the past or future.
We orient to the external environment with our 5 senses, but it goes beyond just looking, hearing, or smelling, but bringing a level of presence, awareness, curiosity and awe into it.
Truly observe the objects, shapes, colors, light, scent, texture. Notice the nuances. See with new, fresh eyes! Same for sound, smell, touch, even taste!
You can orient while doing anything; drinking a cup of tea, eating a juicy mango, watching the tide crash into the shore, cuddling with your pet.
As we familiarize ourselves with the environment, we are sending signals to the nervous system that "I am in my body, I am paying attention, I notice my surroundings, there is no threat, I am safe in my surroundings."
why is safety important?
When your nervous system (bodymind) doesn't feel safe, again not conscious, it is expending valuable resources on defense and NOT on long-term wellness i.e. health, growth, and restoration.
Think of a house; if you are constantly on guard from the zombies (threat), you'd never have the time, energy or resources to take out the trash, vacuum the floor, repair the leaky roof, install a better water filtration system, etc.
Not only is safety crucial for health, growth and restoration (wound repair, reducing inflammation, etc.) but safety is also the foundation of success for life changes you want to make like reducing anxiety, breaking an addiction (to sugar or sleeping in), having more energy or motivation, etc.
Why? When we are in distress or defense, we are in contraction and protection mode not exploration. So you remain stuck in old survival patterns rather than feeling safe to take risks and try a new thought, behavior or belief.
how to orient?
Try this right now; look away from the screen. Observe your environment; what do you see, study the plants or a favorite object, notice where does your body make contact with another surface, feel the texture of your pants or desk or chair, what do you hear, what do you smell?
Take your time with this. Familiarize yourself with space you're in.
So simple and so effective!
working with orienting
If it feels right to you to explore this somatic therapy, decide to commit to it
Once you’ve decided to commit, get clear on how, when & how long you will practice
You might decide to orient the first time you step outside for the day and/or at sunset, when you drink your coffee or tea and/or while you eat lunch, and/or 2+ times as work breaks away from your screen/device, when you are with your kids, etc. Decide to explore this practice for a length of time like a week or a month.
Check in with your practice regularly, you’re likely going to forget and that’s okay, as you check-in you remind yourself to come back to the practice
I hope this serves you! Questions? Comment below
infinite love,
Stephanie
