Polyvagal Wisdom: Navigating the New Year with Nervous System Awareness
As we embark upon a new year, there is an often overlooked aspect of our usual New Year’s goals - the intricate workings of our nervous system. Understanding polyvagal theory, or how our nervous system works, can offer insights into how to navigate the upcoming year with a heightened sense of self-awareness, empowerment, and resilience.
The polyvagal theory, formulated by Dr. Stephen Porges, teaches about the complex dynamics of the autonomic nervous system. This theory explains how our bodies respond to stress, connect with others, and regulate emotions. At its core, this theory sheds light on three branches of the vagus nerve, each associated with distinct states: the social engagement system (ventral vagal), mobilization (sympathetic), and immobilization (dorsal vagal).
Polyvagal theory teaches us that the nervous system is wired to regulate and dysregulate and regulate again. It also teaches us that regulation does not mean calm, but rather that regulation means that we can have our feelings and internal experience while also feeling a sense of awareness and groundedness.
As we step into the new year, integrating polyvagal wisdom into our lives can be transformative. Here’s how:
Cultivating Self-Awareness
Self-awareness is the cornerstone of healing and regulation. By learning to notice the cues of our nervous system, we can better understand our reactions and responses to various situations. Take moments for introspection—notice how your body reacts in different circumstances in your daily life. Are you feeling calm and connected or tense and withdrawn? What helps you to feel safe? If the answer is nothing or not a lot, you are not alone. We sometimes need help to build this awareness and increase our options. We encourage you to reach out for support from an experienced somatic therapist.
Embracing Regulation Techniques
Polyvagal theory underscores the significance of regulation techniques in modulating our nervous system. Practices like deep breathing, meditation, yoga, engaging your 5 senses, and progressive muscle relaxation can shift our physiological state from agitation to calmness. Practicing regulation skills when we are NOT dysregulated helps to build regulation muscles to navigate the inevitable ups and downs of the year ahead.
Prioritizing Connection
Our nervous system is wired for connection, but oftentimes we are wounded in connection with others. Learning how to nurture authentic connections with others fosters a sense of safety and belonging, activating the ventral vagal system. Connection doesn’t always come in the form of people 1:1. Sometimes it’s from books, podcasts, or blogs. Other times it’s from support groups or hobbies you love. Where do you get connection from in your life? Who are the meaningful relationships in your life? Who or what provides you with support and understanding during both triumphs and challenges?
Practicing Self-Compassion
With all things mental health and healing, it’s crucial to practice self-compassion. Acknowledge that setbacks, moments of stress, and dysregulation are normal parts of the human experience. Treat yourself with kindness and understanding, allowing space for growth and learning without self-judgment.
We hope you will continue to consider embracing the nuances of your nervous system this New Year so that you can move toward feeling more empowered in your day to day life. By fostering awareness, regulation, and self-compassion, the inevitable ups and downs of the coming year can be navigated with increased grace and authenticity.
May this year be one where we not only pursue our aspirations but also nurture the wisdom within ourselves, guided by the nuanced yet powerful workings of our nervous system.
Keywords: Polyvagal Theory, Regulation, Dysregulation, How to Regulate,
*Disclaimer: The information in this blog is provided for educational and informational purposes only. It is not intended to be a substitute for mental health care nor a recommendation or endorsement for any particular treatment plan, organization, provider, professional service, or product. The information may change without notice. No claims, promises, or guarantees are made about the completeness, accuracy, currency, content or quality of information linked. You assume all responsibility and risk for any use of the information.
IFS EMDR Therapy Group is an outpatient therapy group founded by Morgan Levine. We specialize in helping adults struggling with the effects of living in dysfunctional systems move toward healing and wholeness. We provide therapy to address symptoms such as anxiety, depression, low self-esteem, grief, obsessive and compulsive thoughts and behaviors including but not limited to using work, perfectionism, substances, relationships, food, etc. We offer ongoing support as well as EMDR intensives; both of which are informed by IFS, EMDR, DBT, CBT, Polyvagal Theory, trauma-informed yoga, attachment, and other recovery principles. Our therapists work virtually with clients living throughout Maryland, Washington D.C., Virginia, Pennsylvania, Georgia, and Florida. Morgan Levine also provides trauma-informed consultation to therapists worldwide. Connect with us through our website at https://ifsemdrtherapy.com/contact-us.
