🌀 Getting to Know Your Nervous System

Have you ever felt like your body reacts before your brain can catch up? Maybe your heart races during a hard conversation, or you feel suddenly shut down and numb when life gets overwhelming. These aren’t just random reactions — they’re messages from your nervous system, trying to protect you.

In therapy, we often talk about “regulation” or “feeling safe”, but what does that actually mean? Let’s take a closer look at how your nervous system works — and how understanding it can help you feel more in control, connected, and calm.

🌳 Your Nervous System Has One Job: Keep You Safe

Your autonomic nervous system is like your body’s built-in alarm system. It constantly scans your environment (and your thoughts) for signs of safety or danger — often without you even realizing it. This process is called neuroception, and it happens in the background, all day long.

Depending on what it senses, your body responds in one of three main ways. This is where Polyvagal Theory, developed by Dr. Stephen Porges, helps us understand what's going on.

🟢 1. The Safe and Social State (Ventral Vagal)

When you feel calm, connected, and present — that’s your ventral vagal system at work. You can think clearly, enjoy relationships, and respond thoughtfully to life.

You might notice: soft eyes, steady breath, grounded body, ease with others. Example: Sitting with a friend, laughing, and feeling “like yourself.”

🟠 2. The Fight or Flight State (Sympathetic Activation)

When your brain senses danger, it kicks into sympathetic mode — your body’s way of preparing to fight or run away. This is helpful in real emergencies, but if it stays “on” too long, it can lead to anxiety, overwhelm, and burnout.

You might notice: racing heart, tension, shallow breathing, restlessness, racing thoughts. Example: Feeling edgy, anxious, or irritable after a stressful day.

🔵 3. The Shut Down State (Dorsal Vagal)

When things feel too overwhelming to handle, your system may shift into dorsal vagal mode — a kind of freeze or collapse response. This is your body’s way of numbing out to survive.

You might notice: low energy, disconnection, numbness, heavy limbs, feeling “not here.” Example: Wanting to stay in bed all day, or zoning out during a conversation.

🌱 Why This Matters in Therapy

Understanding your nervous system helps you:

• Notice your body’s cues without judgment

• Learn how to come back to calm and connection

• Build a greater sense of safety, both inside and outside of yourself

In therapy, we use body-based tools and research-backed approaches (like EMDR, polyvagal-informed care, and ACT) to gently guide your nervous system toward more balance and resilience. When we know our nervous system symptoms of anxiety, depression, OCD and panic decrease.

🧭 You’re Not Broken — You’re Wired for Survival

Your responses aren’t failures. They’re patterns your body learned to protect you. And the good news? With support and practice, your nervous system can learn new ways of being — ones that feel safer, softer, and more like you.

If you’re curious about this process and ready to explore it together, I’d be honored to help.