What anxiety, stress, and trauma have in common is the effect on the nervous system. Typically, these challenges involve the nervous system being overactive (hyperaroused). Self soothing strategies are geared towards decreasing nervous system arousal.
Nervous system hyperarousal can be tackled in two directions:
- Bottom-Up strategies work directly with the nervous system
- Top-Down strategies use the mind to calm the nervous system
Bottom-Up Strategies
Breathing Strategies
Likely the easiest way of affecting the nervous system directly is through breathing techniques. Research suggests that breathing can effectively address stress and nervous system hyperarousal. Here are some specific breathing techniques:
Vagus Nerve Breathing
One of the most effective bottom-up strategies is vagus nerve stimulation. The vagus nerve is the break pedal in the nervous system and it can be effectively stimulated through breathing. Here is an excellent video to get you started
Box Breathing
Box breathing is a simple and effective relaxation technique that involves inhaling deeply through the nose for a count of four, holding the breath for another count of four, exhaling slowly through the mouth for a count of four, and then pausing for four counts before beginning the cycle again. This structured pattern helps calm the nervous system, increase focus, and enhance mental clarity.
Often used by athletes and military personnel, box breathing can be easily incorporated into daily routines to manage anxiety and improve overall well-being. By practicing this technique regularly, individuals can develop greater control over their breathing and emotional responses.
Body Scan
Dr. Jon Kabat-Zinn’s body scan is a mindfulness technique designed to promote relaxation and enhance body awareness. It involves mentally scanning different parts of the body from head to toe, paying close attention to any sensations, tensions, or areas of discomfort. This practice helps individuals connect with their physical experience in the present moment, fostering a sense of relaxation and reducing stress.
Top-Down Strategy
The Struggle Switch
The struggle switch refers to the tendency of individuals to engage in internal struggle by trying to control or avoid unwanted thoughts and feelings. This struggle often exacerbates distress and reinforces negative patterns, making it harder to live in accordance with one’s values. It encourages individuals to recognize when they are using this struggle switch and to instead focus on accepting their thoughts and feelings while committing to actions aligned with their values. By doing so, people can reduce the impact of internal struggles and lead more meaningful, value-driven lives.
Self Talk
Self-talk for anxiety involves the internal dialogue a person has with themselves, which can significantly impact their emotional state. By consciously altering negative or irrational thoughts into more realistic and positive ones, individuals can reduce feelings of anxiety and stress. Techniques such as cognitive restructuring help individuals identify and challenge unhelpful thinking patterns, replacing them with more constructive self-talk. Effective self-talk can empower individuals to manage anxiety better and improve their overall emotional well-being.
Mindfulness: Introduction
Mindfulness is the practice of maintaining a non-judgmental awareness of the present moment, focusing on one’s thoughts, feelings, and sensations as they arise. It involves observing these experiences without trying to change or judge them, which can help reduce stress and increase emotional regulation. Research shows that mindfulness can enhance mental clarity, improve well-being, and foster a greater sense of calm. By regularly engaging in mindfulness practices, individuals can develop a more balanced and resilient approach to life’s challenges.
Mindfulness: Taming the Mind (Attention Shifting)
Taming the mind involves developing greater control over one’s thoughts and mental processes to achieve a state of inner calm and focus. It essentially involves learning to consciously shift attention from one thing to another. Attention is like a muscle: it can be trained. By learning to take charge of what we pay attention to, we can improve emotional regulation and reduce stress. Ultimately, taming the mind helps cultivate a more balanced and serene mental state, enhancing overall well-being.
Back to the Resources page