Why Should I Practise Using Regulating Skills?

As we've discussed in therapy, when we're stressed, anxious, overwhelmed, or living with trauma, our nervous system moves into a state of threat. This is an ancient survival system designed to keep us safe from danger.

When the threat system switches on, the body releases stress hormones such as adrenaline and cortisol. Lots of physiological changes happen automatically in response to this such as; heart rate increases, breathing becomes faster and shallower, muscles tense, and the mind begins scanning for danger (hypervigilance). Our bodies react before our thinking mind has a chance to catch up.

This response is primitive and automatic and incredibly helpful when we're facing immediate danger. However, it becomes problematic for us when our threat system remains activated or turned on for a prolonged period of time.  Trauma, chronic stress, anxiety, uncertainty, loss, and emotional overwhelm can all keep the threat system activated long after the original danger has passed.

Because of this, we can't always initially think our way out of distress. Instead, we need to take a bottom-up approach. This means working with the body first. By using grounding, breathing, sensory awareness, movement, and other regulating techniques, we're sending signals of safety back to the nervous system which strengthens our soothing system. This is the part of the nervous system associated with calm, safety, connection, and recovery. When the soothing system is active, the body begins to release chemicals associated with wellbeing and connection, including oxytocin and serotonin. Breathing slows, muscles soften, heart rate steadies, and the nervous system begins to feel safer. When the body begins to feel safer, the brain receives the message that there is no immediate danger.

The soothing system allows us to:

• Feel grounded

• Experience calm

• Connect with others

• Rest and recover

• Access self-compassion

• Think more clearly and flexibly

The goal isn't to get rid of stress altogether. The goal is to develop the ability to regulate when stress appears, so that uncertainty, difficult emotions, and life's challenges don't constantly keep your nervous system in a state of threat or overwhelm.

Think of these resources as opportunities to practise switching on your soothing system. The more often these pathways are used, the more familiar and accessible they become when you need them most.

A Gentle Reminder

You don't need to feel calm before you begin these exercises. The purpose of practising them is to help your body find its way back to calm, safety, and balance. 🌿