Strategies to Regulate Your Nervous System After Trauma
Strategies to Regulate Your Nervous System After Trauma
Author: Alex Penrod, MS, LPC, LCDC
Experiencing trauma can significantly disrupt the nervous system, leading to states of hyperarousal (feeling overly anxious and on edge) or hypoarousal (feeling numb and disconnected). Understanding and implementing strategies to regulate your nervous system can be crucial in managing symptoms of PTSD and trauma. This article provides practical techniques for both hyperarousal and hypoarousal that you can practice on your own to regain a sense of balance and calm.
Understanding Hyperarousal and Hypoarousal
Hyperarousal is characterized by heightened anxiety, increased heart rate, and a constant state of alertness, often accompanied by irritability and insomnia. Hypoarousal, on the other hand, involves feeling detached, numb, and emotionally flat, with a lack of energy and motivation. Fight or flight are the hyperarousal states most people associate with trauma. But the freeze and fawn responses are less discussed. The freeze response can be either hyper-freeze in an alert state or hypo-freeze in a dissociated shut down state. Freezing is often the body trying to orient and decide what to do, if it is unclear what action should be taken it may keep us stuck there. If it is clear that there is no escape or productive action to be taken, we may go into hypo-freeze consisting of tonic immobility and the body shutting down, this is a dissociative response. Fawning is typically a hyperarousal state of being overly attentive and submissive to avoid setting someone off.
The window of tolerance model was developed by psychiatrist Dan Seigel in 1999. The idea is that trauma survivors generally have a very narrow window but can gradually expand it over time. Modern trauma theory recommends gradual exposure to discomfort to expand the window as opposed to the “flooding” techniques of the past that sent people way out of their window.
As we discuss the following self-regulation strategies keep in mind that they are to be used when you are not actually in danger. If you are in danger, take the necessary actions to find safety prior to focusing on self-regulation. Our bodies become activated for a reason and sometimes we do need to take action rather than trying to cope or resist. Another disclaimer is that the following strategies are sometimes not the right approach for a specific state a person may find themselves in, it really is best to work with a trained trauma therapist to develop a personal strategy. This list is for educational purposes only and should not be taken as clinical advice for your specific symptoms.
Potential Strategies for Managing Hyperarousal
Grounding Techniques
5-4-3-2-1 Method: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps anchor you to the present moment. This one can double for hypoarousal as well.
Physical Grounding: Press your feet firmly into the ground or hold onto a textured object. Focus on the physical sensations to bring your attention back to the present.
Breathing Exercises
Deep Breathing: Inhale deeply through your nose, allowing your abdomen to expand, then exhale slowly through your mouth. Repeat several times to activate the parasympathetic nervous system, which promotes relaxation.
Box Breathing: Inhale for a count of four, hold your breath for four, exhale for four, and hold again for four. This rhythmic breathing helps regulate your heart rate and calm your mind.
Progressive Muscle Relaxation
Systematically tense and then relax different muscle groups in your body, starting from your toes and working your way up to your head. This technique helps release physical tension and promotes relaxation.
Mindfulness and Meditation
Mindful Awareness: Pay attention to your thoughts and feelings without judgment. This is a “noticing” or “observing” state rather than being immersed or intellectually analyzing what’s happening. Just notice the sensations in your body and your breathing, give these things space to exist and pass.
Guided Meditation: Use apps or online resources to follow guided meditation sessions designed to reduce anxiety and promote calmness. It’s often more beneficial to begin a consistent daily practice when you are not triggered rather than try to use meditation as a rescue method when you have been become triggered.
Physical Activity
Engage in regular exercise, such as walking, jogging, yoga, or resistance training. Physical activity helps release pent-up energy and reduces stress hormones, improving overall mood and resilience.
Potential Strategies for Managing Hypoarousal
Sensory Stimulation
Cold Exposure: Splash cold water on your face or hold an ice cube. The cold sensation can help activate your nervous system and bring you back to the present.
Aromatherapy: Use stimulating scents like citrus or peppermint essential oils to awaken your senses and lift your mood.
Movement and Exercise
Gentle Stretching: Perform simple stretching exercises to increase blood flow and re-engage with your body. Trauma informed yoga has become popular and is a good option for building a social support network while learning ways to self-regulate.
Dance or Shake: Put on some music and move your body. Dancing or shaking helps increase energy levels and release stagnant energy.
Creative Expression
Art and Crafts: Engage in drawing, painting, or other creative activities. Creative expression can help process emotions that are difficult to articulate and helps reconnect with a sense of purpose and pleasure.
Journaling: Write about your thoughts and feelings. Journaling can help externalize emotions and gain clarity.
Connecting with Nature
Spend time outdoors in natural settings. Walk in a park, sit by a river, or simply observe the trees and sky. Nature has a grounding effect and can help rejuvenate your senses.
Social Interaction
Reach out to friends or family members for a chat. Social connections can provide emotional support and help you feel more connected and engaged with the world.
Conclusion
The strategies listed above are common techniques often recommended and used by therapists, but they are by no means an exhaustive list of all the possible ways to regulate your nervous system. The general principle behind all of them is that when triggered, people with traumatic histories can feel as though the danger they faced is happening again. The brain and body begin responding as if you are back in that time and place. Regulation strategies all have an element of bringing you back to the present so that your brain and body can reorient to safety and call off the alarm. Therefore, many people develop their own strategies either on their own or with their therapist to achieve the same results. It’s not about following a rigid formula, it’s about finding what you best respond to.
By incorporating these strategies for nervous system regulation, and perhaps a few of your own, you can create a toolkit of self-care practices to help you navigate your journey to recovery. Remember, while these techniques can be highly beneficial, working with a trauma-informed therapist can provide additional support and guidance tailored to your specific needs. I can help you with this.
Alex Penrod, MS, LPC, LCDC
August 5th, 2024
