Our bodies and brains are wired to protect us and keep us safe. When we experience stress, our sympathetic nervous system kicks into gear and sends out chemical messengers like adrenaline and cortisol to activate responses in our bodies that help us manage stressors and survive threats. You might know this as the fight/flight/freeze response. Common symptoms of a stress response include:
Physical symptoms:
- Muscle tension
- Elevated heart rates
- Fatigue
- Digestive issues
- Low energy
- Headaches
- Nausea or dizziness
- Nervousness or shaking
Emotional or psychological symptoms:
- Anxiety or constant worrying
- Easily agitated or frustrated
- Sadness or depression
- Anger or irritability
- Difficulty relaxing
- Racing thoughts
- Hypersensitivity
- Feeling numb or disconnected
- A sense that your world doesn't seem real
Behavioural symptoms:
- Inadequate sleep or restlessness
- Distraction or the inability to focus
- Risky behaviours (i.e., substance use)
- Procrastination or not keeping up with responsibilities
- Changes in eating habits or sleeping patterns
- Thoughts of self-harm*
*If you are experiencing thoughts of self-harm or suicide, please click here for information about how to find immediate support.
These are normal responses that are built into the human body. The catch is, our bodies can’t tell the difference between a looming project deadline and something that is more threatening to our well-being.
The parasympathetic nervous system is responsible for putting the breaks on the fight/flight/freeze response and allowing our bodies to recover from stress. When your body is responding to every day stressors and there is no immediate threat where that fight/flight/freeze response is needed, you can use coping skills to purposefully activate your parasympathetic nervous system and help your body move through the stress response to bring about a sense of calm and re-establish equilibrium.
One way to do this is to engage in strategies that help regulate the vagus nerve. The vagus nerve is the body's longest cranial nerve, and runs from your brainstem down through a significant portion of your torso. It is involved in regulating many processes, including digestion, heart rate, breathing, and reflexes like coughing, sneezing, and swallowing.
By using coping strategies that tap into the power of the vagus nerve, you can help to purposefully shift your body from stress to calm.
Strategies that Help Regulate the Vagus Nerve
- Practice slow, deep breathing (breathe in for 3 seconds through your nose, breathe out for 6 seconds through your mouth)
- Splash cold water on your face, which automatically lowers heart rate
- Wiggle your toes and feel the floor beneath you. If you are sitting, feel your seat in the chair.
- Hum or sing
- Connect with others
- Laugh deeply
- Meditate
- Practice yoga
- Exercise
If you would like to explore mindfulness and meditation, Therapy Assistance Online (TAO) has a library of free guided mediations and mindfulness practices that you can try as well as many other learning modules to support your well-being.
Reference
Rosenberg, S. (2017). Accessing the healing power of the vagus nerve: Self-help exercises for anxiety, depression, trauma, and autism. North Atlantic Books: Berkely, CA