Lecture on Nervous System Regulation

Introduction

• Question posed: How to get re-regulated after dysregulation?
• Aim: Return to the parasympathetic (safe and social) state
• Assumption: Audience has basic understanding of nervous system states (fight/flight/freeze and shutdown)

Basic Skills for Nervous System Regulation

• Body-based skills:
  • Deep breathing
  • Yawning
  • Face tapping
• Additional techniques:
  • Writing about feelings
  • Walking or exercising
  • Talking with a supportive person

Troubleshooting When Basic Skills Aren't Working

• Understanding obstacles:
  • Chronic dysregulation
  • Unsafe situations
  • Forcing relaxation

1. Chronic Dysregulation

• Nervous system as a muscle:
  • Chronic sympathetic state strengthens the "anxious muscle"
  • Parasympathetic state may need more practice to strengthen
• Recommendations:
  • Practice regulation skills daily (10 minutes or less)
  • Use apps like Insight Timer or Habit trackers
  • Remember: Healing changes the brain

2. Unsafe Situations

• Anxiety as a signal for necessary change
• Example: Relationship changes impacting mental health
• Action steps:
  • Reflect on potential need for boundaries or change in relationships
  • Emotions motivate action; recognize when they indicate real danger

3. Forcing Relaxation

• The problem with trying to force feelings away:
  • Sends danger signals to the brain
  • Increases stress cycle
• Antidote:
  • Allow and accept emotions as they are
  • Use acceptance as a starting point
  • Slow down and sit with emotions without rushing

Summary and Conclusion

• Build parasympathetic strength with regular practice
• Address actual problems requiring action
• Approach feelings with compassion and allowance
• Aim: Unlock nervous system and enhance calmness and safety

Additional Information

• Merchandise for charity: 50% proceeds support therapy services for teens
• Encouragement to explore resources and practice regularly for better emotional regulation.