understanding polyvagal theory: a path to emotional resilience
Updated: 5 days ago
Ever wondered why you react a certain way when stressed or threatened? Or why some people seem more resilient than others in the face of adversity? Well, cue the polyvagal theory! It's like a backstage pass to your body’s autopilot responses.
The autonomic nervous system consists of two separate systems: the parasympathetic nervous system and the sympathetic nervous system. At the heart of the parasympathetic system is the vagus nerve, which plays a crucial role in regulating your heart rate, breathing, and digestion. It acts as a communication pathway between your brain and body, influencing how you respond to stress and interact with the world.
The vagus nerve has two parts: the ventral vagus nerve and the dorsal vagus nerve. The ventral vagus nerve is responsible for our rest and digest mode, while the dorsal vagus nerve governs the freeze mode. The sympathetic nervous system, on the other hand, is responsible for our fight or flight response.
Your nervous system has three modes: rest and digest, fight or flight, and freeze.
rest and digest
When you’re feeling calm, you're in your rest and digest mode. This state occurs when you feel safe, comfortable, and relaxed. In this mode, the social engagement system activates, allowing you to connect with others more openly. Physiologically, digestion, resistance to infection, circulation, immune responses, and our ability to connect improve.
fight or flight
However, when you start to feel threatened or perceive danger, your nervous system kicks into fight or flight mode. This response prepares your body to either confront the threat or escape from it. Physiologically, your blood pressure, heart rate, and adrenaline levels increase, while digestion, pain threshold, and immune responses decrease.
freeze
When your nervous system feels overwhelmed and hopeless in a situation from which it cannot escape, it enters freeze mode. This response is akin to playing dead to avoid further harm. Physiologically, fuel storage and insulin activity increase, along with pain thresholds.
identify each state for you
The first step is to recognize what each mode looks like for you. In rest and digest mode, you might experience feelings of joy, love, and contentment. For some, fight or flight may manifest as anger, conflict, or frustration, while for others, it may appear as overwhelm, excessive worry, or panic. Freeze mode could look like feelings of hopelessness, worthlessness, or numbness.
identify your triggers and glimmers
Being able to identify your triggers for fight/flight and freeze modes is essential. This awareness helps you recognize when your nervous system is becoming dysregulated. Triggers could include conflicts with others, someone cutting you off in traffic, or the sudden illness or injury of a loved one.
A glimmer is something that calms your nervous system and brings you back to your rest and digest mode. A glimmer can be any self-regulation activity, from enjoying a cup of tea with biscuits to petting a dog or taking a long holiday to recharge.
the power of understanding polyvagal theory
Understanding the polyvagal theory can be empowering. It helps us recognise that our responses to stress are not abnormal! They’re deeply rooted in our nervous system’s evolved mechanisms for survival and social interaction. By fostering environments of safety and trust, we can promote healthier responses to stress and build stronger connections with others.
A note: This article is general psychoeducation and isn't a substitute for individual assessment or treatment. If you're experiencing burnout or feeling overwhelmed, speaking with a mental health professional such as a psychologist can help you understand what's happening and explore ways forward that feel right for you.
If you're in crisis or having thoughts of self-harm, please reach out:
Lifeline: 13 11 14 (call or text, available 24/7)
Crisis Text Line or 000 for emergency services
curious about whether psychological support could be useful for what you're experiencing?
Neutral Minds Psychology offers a space to slow things down, understand the pattern and work towards practical, sustainable change.
Comments