Welcome in. I'm Gabrielle Kawashima, a trauma therapist located in San Diego, California. There are many benefits that can come from having a better understanding of your nervous system. So, let's get into it.
The Basics of Nervous System Dysregulation
Let's start with what the nervous system is referring to. Polyvagal theory, developed by Dr. Stephen Porges, helps us understand the role of our Autonomic Nervous System. It's broken up into three main components: the sympathetic nervous system and the two branches of the parasympathetic nervous system. Let's think of them this way:
Safe + Social State (Ventral Vagal)
This is where we would all like to be. In this state we feel relatively calm and present. It's easier for us to communicate here and connect with other people. Our body makes some physical and functioning changes in this state too:
Improved immune functioning
Deeper breathing
Better sleep
Digestion happens best in this state
Our heart rate and blood pressure is regulated
“Our social engagement system is active in the ventral vagal pathway of the parasympathetic branch. In this state, our heart rate is regulated, our breath is full, we take in the faces of friends, and we can tune in to conversations and tune out distracting noises” (Dana, 2018).
Mobilized (Sympathetic Activation)
This state is where anxiety symptoms show up. In this state, your nervous system is preparing your mind and body to do something. Something is perceived as being 'off' and we move into the fight and flight stress responses. Some of the things we notice in this state are uncomfortable, but some receive praise like perfectionism or overworking.
Things you may notice in this state:
Faster breathing
Anxiety
Digestive issues
Difficulty concentrating
Anger, irritation, panic, worry
Feeling restless
Being hyper-aware of your surroundings
Immobilized (Dorsal Vagal)
This is the state where symptoms of depression show up. Here, everything slows down in an attempt for us to regain and re-establish safety and connection.
"Our oldest pathway of response, the dorsal vagal pathway of the parasympathetic branch, is the path of last resort. When all else fails, when we are trapped and action taking doesn’t work, the “primitive vagus” takes us into shutdown, collapse, and dissociation” (Dana, 2018).
Changes you may observe:
Low mood
Exhaustion
Poor digestion
Brain fog
Feeling numb or disconnected
Feeling shame or hopelessness
Low immune functioning
How do our nervous systems become dysregulated?
Ongoing stressors and traumatic experiences can cause our nervous systems to be hyper-aware of potential triggers and even interpret neutral stimuli as 'dangerous'. If we tend to experience similar things, our nervous systems will sort of dig a deeper path for how to react.
Healthy nervous systems are flexible and are able to move in between and even blend these states well. The more difficult things that we move through, the stickier the movement becomes until some of us find ourselves becoming stuck in certain states. The more we get stuck, the more things can become triggers that dysregulate us.
If you notice yourself starting to feel anxious all the time or maybe even noticing anxiety in situations that you logically know don't warrant that response, you may be getting stuck in the mobilized nervous system state.
For those of us that have experienced childhood stressors or trauma, or even may different types of these stressors in our adult lives, you may be stuck in a loop between the mobilized and immobilized states.
The good news is that we have the ability to make changes and increase our nervous system's flexibility at any point in time.
How can therapy help?
Working with a therapist or counselor who uses a nervous system-informed approach or types of treatment that address both the mind and body can give you tools to start working with your nervous system.
There are two many categories of therapy interventions: top down and bottom up. Top down therapy involves thinking through things and working with your mind to create changes. Bottom up therapy works with your body and your nervous system to create different changes from the information that is held in your physical body.
An integrative approach to trauma and PTSD healing would incorporate both kinds of approaches so that you are able to access the difficulties that come up in both your mind and your body.
Modalities that may help with nervous system dysregulation are trauma-informed or trauma-focused counseling, somatic therapies, and deeper processing techniques like Brainspotting or EMDR.
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Remember, healing is possible and your nervous system is capable of regaining the ability to establish a sense of safety, even here.
Take care out there.
References:
Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W.W. Norton & Company, INC.
Hi there. I’m Gabrielle Kawashima, a Licensed Clinical Professional Counselor and Brainspotting Therapist. I have a passion for working with childhood and complex trauma, people who've learned to prioritize others over themselves (helpers), and working with emergency and first responders. If you’re interested in working with me, click below to set up a free consultation (:
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