When our nervous system is dysregulated our thoughts become survival based. Our brain uses what’s called “neuroception” to scan the environment for the signs of danger.
With a dysregulated nervous system, our neuroception is “off” or faulty.
Meaning, we overreact or under-react to external situations based on what’s happening internally.
Examples of Faulty Neuroception:
- misinterpreting facial expressions (seeing hostility or anger on a
person face when they are neutral) - entering into immediate rage,defensiveness,or high reactivity
- Going into a fawn or people-pleasing state rather than placing a
boundary to protect yourself or leave a situation - Feeling as though your partner is an “enemy” or a threat to you
when they are trying to have a difficult conversation - Personalizing the behaviors of strangers
Not understanding when you are in actual danger or in a vulnerable situation.
When we are in this state our thoughts and behaviors are run by our limbic system (our primitive part of our brain).
We are reactive. We do and say things later regret because we are truly not in the “right state of mind.”
Learning to identify our own thoughts patterns and triggers is the key.
When we are in this state, we must learn to self soothe.
The body must be involved in this soothing to help the mind return to the prefrontal cortex ( or our rational part of the mind). {follow the.holisticpsychologist on instagram}
A mindfulness practice can help us become more aware of the negative self-talk in your head.
You can try and guide yourself to meditation, deep breathing exercises or mindful walking.
Tuning into your senses such as how you feel or how your body feels can conscious your mind in the present moment.
It’s easier to recognize what’s going on internally and can help you become more grounded with real time emotions.
What is Grounding?
Grounding is a coping strategy that is designed to “ground you” in or immediately connect you with the represent moment.
It is used for people with Generalized Anxiety Disorder, PTSD and other types of anxiety.
Healing the mind can be a slow process, however with grounding it can help achieve positive results as it has helped me.
I used to fear leaving my environment, meaning my comfort zone.
The radius I lived in. I knew there was a hospital within 5 minutes of driving, a fire station, my family and a grocery store if an urgent matter arises.
Going on vacations was difficult to do. Very challenging to relax. My anxiety would be skyrocketing and the negative thoughts of what if something happens would overcome my mind.
I challenge myself little by little. I decided to visit NYC by train by myself, instead of driving and having full control.
When I felt anxiety taking over I would sit straight up in the seat, feet on the floor and hands laying still on the arm rest.
With my eyes shut I would place my negative thoughts on my body being present.
I could feel my feet on the floor, my body sitting straight up and my arms at the rest.
I also grounded myself towards smells I could sense, noises I may have been hearing.
I slowly opened my eyes and knew I was still there and I was ok.
Practicing this technique wherever you are can retrain the brain to stay calm and not allow the negative to overcome us.
Remember we are in charge of our own bodies and if you put in the work you can achieve anything!
This post was written by Lauren K., and published by Convenient Counseling Services.
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