By Sarah Windes, ACMHC Social Inclusion & Student Support
After over a year’s worth of exposure to a global pandemic, we are noting unprecedented strain and stress on our nervous systems. Weathering mental health concerns for ourselves and our children has become a significant concern for families. As we experience chronic stress, developing an awareness of the presence of physiological survival states, as well as finding ways to soothe to states of calm can greatly enhance our mental and physical health.
Dr. Steven Porges developed the Polyvagal theory, a theory that takes a look at three evolutionary responses that arise based on individuals' neuroception, or involuntary scanning of environment and relationships to determine safety or danger. The theory asserts that when an individual feels safe and secure, an individual experiences the ventral vagal state. This state is one of connection to self and others and a collected mind. If a nervous system perceives danger or threat in situations and/or people, the theory suggests an individual will experience one of two survival states--mobilization (flight or flight) or immobilization (Freeze or shut down).
For further information, watch this video about Polyvagal Theory.
To familiarize yourself with your experience of these three states, consider your answers to the following questions:
Sympathetic Nervous System (Fight or Flight)
The last time you experienced a fight or flight response, at what point, if at all, did you recognize you were in a survival state?
What were the sensations in your body?
Was your energy level high or low?
What did you experience as threatening in that moment?
Did you consciously choose this state?
Consider some of the thoughts during this state, were they primarily positive or negative?
Did you have more control over your behavior or less?
Were you surprised by any of your behavior?
Dorsal Vagal (Freeze or Shut down)
The last time you experienced a freeze/shut down response, at what point, if at all, did you recognize you were in a survival state?
What were the sensations in your body?
Was your energy level high or low?
What did you experience as threatening in that moment?
Did you consciously choose this state?
Consider some of the thoughts during this state, were they primarily positive or negative?
Did you have more control over your behavior or less?
Were you surprised by any of your behavior?
Ventral Vagal (Connected and Collected)
Can you think of a time when you went through something challenging, yet you were able to stay calm, collected and connected?
How were you able to stay calm?
Did you feel safe or threatened?
Did you consciously choose this state?
Consider some of the thoughts during this state, were they primarily positive or negative?
Did you have more control over your behavior or less?
How capable were you of working through the challenge, on a scale of 0-10?
Were you able to connect with others?
How open were you to new ideas?
In responding, you may have noticed that we are often operating in survival states without a conscious awareness. It may take emotional outbursts such as yelling or crying before we are aware that we are worked up. Conversely, it may be a lack of emotion or behavior that catches our attention and helps us identify that we are not acting like our best selves.
You may have noted that survival states are not consciously chosen, but rather the body experiences these states in favor of survival. Knowing this may inspire less judgment of our physiological reactions. We may approach ourselves with more self compassion as we recognize that we did not voluntarily elect to experience states of anxiety or depression.
Our assessment of situations and others’ behavior is greatly impacted by the state of our nervous system. When we experience survival states, we experience a negative bias in thinking. In evolutionary terms, this is helpful so that we can focus attention on dangers in order to avoid or confront them. Polyvagal theory posits that “story follows state”. Therefore, it matters what state we are in as we narrate the story of what we perceive. The difference between states can mean the difference between openness and understanding versus attacking and defending.
In other words, we want to know when we are in survival states. When we determine we are in a survival state, it is important to push pause on activities that involve problem solving and social engagement since these activities are best navigated when calm, collected, and connected. It becomes critical that we comfort our bodies to a state of reasonable safety in order to access our potential.
We cannot talk or think ourselves or others out of survival states. In fact, we can bet that our thoughts are erring on the side of danger. Instead, it becomes important to send signals to our bodies to calm. We can help our bodies de-escalate through slow, measured breathing, soothing sounds, and gentle touch. We need to exhale as long as we can and express messages of safety. Statements like, “I am right here with you” or “You are safe” can bring ourselves and others back to a sense of safety. Light touches on the back or tapping and rubbing of hands can help us experience a state of connectedness. Grounding techniques that engage our senses guide the mind to the present moment and the relative safety therein. In short, befriending our nervous system can more effectively impact stress than trying to think or convince our way out of it.
For more information about polyvagal theory and related therapeutic approaches, check out these resources: