Let’s face it. Living during these times can feel like riding a roller coaster. The ups and downs of life are inevitable. It’s how we respond that’s key. When our nervous system is regulated (meaning we’re not hyperaroused in a fight/flight state or not hypoaroused in a freeze state) we are more calm, grounded, at ease and have the capacity to deal with whatever comes our way.
But when we’re outside our Window of Tolerance and in fight/flight we might hastily tackle tasks which can lead to more errors and rework (and more stress), we may be more susceptible to making rash decisions, and we are more likely to feel overwhelmed, scattered, reactive and chaotic. Or when we’re in freeze we might have a hard time taking even the smallest action toward our goals, a simple decision may seem incredibly daunting or we may feel discouraged, down or drained.
Even if you’re not experiencing these more extreme ends, you might find yourself in subtle variations. In my years of working with creatives, I know these are common occurrences no matter where you are in your journey cuz, guess what? We’re human! And these are human responses.
Oftentimes we hear that we just need to change our mindset. BUT…did you know that 80% of the information traveling our vagus nerve is going upstream from the body to the brain? And only 20% is going from the brain back out to the body to initiate action? Since more information is coming from the body, we can deliberately use sensory inputs like a deep breath, a sound, or a change in temperature to send safety signals to our brain and get us into our window rather than trying to simply think our way into a more grounded, resilient state.
Here are some simple practices/sensory activities to play with…
If you’re feeling stuck or frozen (hypoarousal):
- Energizing yourself by splashing cold water on your face or the back of your neck.
- Going for a brisk walk outside or even just pacing around the house.
- Actively pressing your feet into the floor to wake up your body.
- Doing a little dance party at your desk to some upbeat music.
If you’re feeling scattered, chaotic or overwhelmed (hyperarousal):
- Feeling the weight of your body being supported by the chair or ground beneath you. Sensing gravity pulling you down to the earth. Imagining that you’re being cradled by the earth. This can help you feel like you’re not having to hold every damn thing yourself! Mother Earth can hold it for you.
- Wrapping yourself in a warm blanket or scarf.
- Gently placing your your palm over your heart with steady and firm pressure.
- Blowing bubbles (which is not only fun but helps lengthen your breath).
Other great go-to’s:
- Spending time in nature and feeling connected to something larger than yourself. Even just a picture of nature can create a similar effect if you really allow yourself to take in the beauty.
- Humming, singing or chanting and feeling your body resonate with the vibrations in your vocal cords. It also helps you elongate your breath.
- Looking for signs of warmth and safety that are already around you. Perhaps the wag of your dog’s tail or the smile from a co-worker on Zoom. They don’t have to be big things.
- Reaching out to a trusted friend or creative cohort who could offer words of affirmation or support.
- Re-reading a kind email or note from someone you care about when you need some extra affirmation. For those of you who read my first book The Right-Brain Business Plan, you may recall my suggestion to create a “Kudos and Feel Good” folder in your email to refer back to messages that lift your spirits.
Hey, I totally get it. On the surface, these suggestions may come across as so trite or frivolous that we might disregard them. BUT when we consider how our nervous system is wired, they really can be quite impactful.
Of course, this is NOT an exhaustive list and you’re welcome to find your own resourcing practices. Get creative and keep it simple. .
Some of these practices might even be helpful to do in preparation for/anticipation of a challenging interaction, stressful situation, a taxing decision or when you’re stretching yourself outside your comfort zone. So the next time you’re feeling anxious or numb about a crucial conversation you need to have with a teammate or client, or you’re spinning in circles trying to make up your mind about important priorities, or you’re finding yourself in any number of demanding scenarios, pause and try one of these resourcing practices.
These activities may seem small AND the effects can be HUGE, especially with time and consistency. The more you practice regularly resourcing yourself, the more you tone your nervous system and build reserves and the more you’ll be able to ride the ups and downs of life. Woohoo!
Deb Dana’s book Anchored is a fantastic book that’s geared toward the general population whereas her other books are more for clinicians.
Written by Jenn
