Understanding Your Nervous System

We have all, to some degree or another, experienced times or events in our lives that could be considered highly stressful, challenging, or even traumatic. Although there are certain experiences that would almost certainly be considered traumatic, what’s traumatic for one person may not be for another—trauma is unique, and no two people will experience a situation alike. With this in mind, there is growing awareness of how important it is to have a wide variety of modalities and practices available for those who may need or look for support.

Trauma can affect all aspects of human experience and functioning, from the physical to the mental, emotional, spiritual, and relational. Therefore, we need access to a diverse array of paths that help us find our way home again—whether your path is therapy, art, dance, yoga, nature, a knitting group, cat cuddles, your faith, or any other number of possible ways to heal, understanding how your nervous system responds to stress, trauma, or adversity might be a helpful companion.

As you may know, I’m currently writing the thesis for my Master of Dance Movement Therapy training. This has been a long and, at times, arduous journey, and it feels good to be on the final stretch. My area of interest is in researching body-based approaches to working with trauma.

Over the past month or so, I've revisited the fascinating world of research around how trauma affects our nervous systems. This exploration has reminded me of the intricate and unique ways our bodies respond to and process trauma.

If you’re keen to know a little more, read on...

How Trauma Affects the Nervous System

Trauma has a profound impact on the nervous system, often leaving lasting imprints. At its core, trauma can lead to dysregulation, meaning your natural capacity to respond to stress and return to a baseline state of calm can become disrupted. Instead of flowing smoothly between states of alertness and calm, we might find ourselves stuck in a heightened state of alert (hyper-arousal) or feeling disconnected and numb (hypo-arousal).

Hyper-arousal:

This can be characterised by anxiety, hyper-vigilance, and an exaggerated startle response, to name a few. You might feel a constant sense of being on edge, unable to relax, or having racing thoughts. This is your fight/flight response keeping you stuck on ‘go.’

Hypo-arousal:

Here, you might experience fatigue, disconnection, or a sense of emotional numbness. This state can make it difficult to engage with the world, leading to feelings of isolation or depression. This is your flop/freeze response, keeping you stuck on ‘off.’

These responses are natural and protective, originally designed to help us survive threats. However, they can become maladaptive, making it challenging to navigate daily life.

The Window of Tolerance: A Framework for Regulation

The concept of the Window of Tolerance, introduced by Dr. Dan Siegel, offers a valuable framework for understanding your nervous system's responses.

Our Window of Tolerance refers to the optimal zone where we can effectively manage and respond to life's challenges. Within this window, also known as the "Window of Presence" or "Window of Capacity," we are able to stay present, process experiences without becoming overwhelmed, and connect with ourselves, others, and the world around us.

Inside the Window of Tolerance:

When we are within this window, we feel balanced, grounded, and capable of handling stress. Our minds are clear, and our responses are measured and appropriate.

Outside the Window of Tolerance:

Popping out the top or falling out the bottom of your window can lead to dysregulation, where either hyper- or hypo-arousal takes over.

Recognising when you’re outside your window is helpful in developing strategies that help you return to a more balanced state. Self-compassion can be helpful here, as it's important to normalise your body’s responses and experiences. They are part of being human, especially in response to stress or trauma.

Your nervous system is always acting in service to your survival; it’s always doing the best it can - sometimes, it just needs a little extra help.

Recognising Dysregulation in Daily Life

Nervous system dysregulation can manifest in various ways, affecting how we interact with the world:

• Emotional Reactivity: Quick to anger or tears, feeling overwhelmed by emotions.

  
  

• Physical Symptoms: Tension headaches, digestive issues, or chronic pain.

  
  

• Cognitive Effects: Difficulty concentrating, memory issues, or feeling mentally foggy.

  
  

• Behavioural Changes: Withdrawal from social situations, difficulty maintaining relationships, or changes in appetite or sleep patterns.

  
  

Again, these are all normal human ways of dealing with stressful situations and don’t mean that you’re ‘broken’ or ‘failing’. Understanding that these responses can be trying to tell you that you might need more support can empower you to take proactive steps in managing your responses and supporting your nervous system.

Supporting Your Nervous System: Simple Somatic Practices

Engaging in practices that connect you with your body, the natural environment, and other people can promote grounding, resilience, and secure social connections.

Here are two practices to consider:

Up-Regulating Practice: Dancing or Shaking to Upbeat Music 

How to Do It: Put on your favourite upbeat song and let your body move freely (or go outside, with no music if you like). Shake out your arms, legs, and hips. This movement can help release pent-up energy and bring vitality back into your system.

Benefits: This practice can lift your mood, increase energy levels, and release tension. It's a great way to bring yourself back into your window of tolerance.

Down-Regulating Practice: Lengthening Your Exhale 

How to Do It: Sit comfortably and take a breath in. As you exhale, lengthen your breath, making it longer than your inhale if you can. Focus on the sensation of the ground beneath you. Imagine each exhale grounding you further into the earth.

Benefits: This practice engages your parasympathetic nervous system (rest and digest), promoting relaxation and grounding.

Additionally, walking in nature, especially barefoot, can help balance your nervous system. The connection with the earth and the rhythmic movement of walking can be deeply soothing.

Integrating the Window of Tolerance and Nervous System Awareness

Understanding your unique Window of Tolerance (which can widen and narrow at various times in life—it’s not a static thing) can guide you in recognising where you are in your nervous system at any given moment. This awareness may help you choose practices that support a return to a place where you feel more present, able to tolerate your experience, and open to connection with yourself, your environment, or others.

Incorporating these practices into daily life has the potential to enhance your resilience and well-being. By tuning into your body and environment, you begin to learn to navigate life's challenges with greater ease and grace, one moment at a time. Your nervous system, when regulated, allows you to engage with the world more fully and authentically, showing up in ways that feel aligned with who you are and where you want to be.

A Final Word

Your nervous system is a finely tuned piece of your magnificence—it’s quite a miracle in and of itself, and it may need the slowest of paces as it begins to find regulation. Be kind to yourself, forgive yourself for the times when you might have reacted in ways you weren’t proud of—it’s okay, we’ve all had moments we wish we could do over. If you can commit to small, frequent moments of tending to your nervous system, you may be surprised by how much your world opens up and how brightly the sun can shine.