9 Micro Habits for Self-Regulation of Trauma or Anxiety

Summary

This video explores nine micro habits to help regulate the nervous system for those dealing with trauma or anxiety. It emphasizes retraining the nervous system from a state of hypervigilance to one of calm, using practices like setting intentional goals, slowing down movements, and incorporating rest. The video offers practical tips such as mindful check-ins, grounding exercises, and managing triggers, aiming to empower viewers to regain control over their emotional responses and create a more balanced, centered life.

Takeaways

• 😀 Trauma or anxiety can cause the nervous system to be overly sensitive, like an activated car alarm that goes off when anything feels too close.
• 😀 The sympathetic state is activated during stress or anxiety, which can harm mental and physical health when prolonged. The goal is to retrain the nervous system to become parasympathetically dominant, where it feels calm, balanced, and safe.
• 😀 Proactive regulation is key: Instead of just trying to avoid stress or being anti-reactive, set actionable, positive intentions for the day to gain control over your responses.
• 😀 Slowing down your movements, like walking, eating, and responding to situations, helps signal safety to your nervous system and reduces stress.
• 😀 Starting the day with a calm, positive routine can help set the tone and reduce morning anxiety. Avoiding negative inputs like social media or news can prevent elevating cortisol levels.
• 😀 Scheduling time for rest and recovery throughout the day, even in small amounts, is essential to reset and regulate the nervous system.
• 😀 Checking in with your body throughout the day through simple mindfulness practices can help you stay connected to your emotions and needs, promoting emotional awareness and regulation.
• 😀 When feeling hypervigilant, practice grounding techniques like orienting to safety (e.g., naming three things you can see, hear, and feel) to reassure your nervous system.
• 😀 To bounce back from triggers, build a plan that includes sensory activities (e.g., sipping ice water), journaling, or seeking social support to restore your sense of safety and calm.
• 😀 Expanding your window of tolerance by incorporating movement, play, or light discomfort can help you cope with stress in a healthy way, preventing shutdown or overwhelm.
• 😀 Ending the day with a calming ritual, like journaling, progressive muscle relaxation, or gratitude exercises, helps ease your body into restful sleep and promotes emotional processing.

Q & A

What does the therapist compare the nervous system of someone with trauma or anxiety to?

The therapist compares the nervous system of someone with trauma or anxiety to an overly sensitive car alarm that goes off when anything gets too close.

What is the difference between the sympathetic state and parasympathetic state of the nervous system?

The sympathetic state is the activated, anxious state of the nervous system, which is fine for brief periods but can negatively impact mental and physical health when chronic. The parasympathetic state is the calming state of the nervous system, where one feels safe, balanced, and confident.

Why is trying to avoid stress or triggers counterproductive?

Trying to avoid stress or triggers is counterproductive because it is a form of reactivity. When you focus on not feeling stressed, you are still reacting to stress instead of choosing to focus on something empowering or proactive, which leaves you feeling out of control.

What is the importance of setting actionable intentions for the day?

Setting actionable intentions helps you proactively regulate your nervous system. Rather than focusing on what you don't want (like stress), you set a clear, empowering goal for the day, such as being kind to yourself or noticing when you're overwhelmed and pausing.

How can slowing down impact your nervous system?

Slowing down helps regulate the nervous system by sending a message of safety to the brain. Moving deliberately and with intention during everyday activities, such as walking, eating, or responding to emails, can help calm feelings of rush and urgency.

How can you set a positive tone for the day in the morning?

To set a positive tone, it's important to avoid starting the day with stress or distractions like a blaring alarm, worrying about the day ahead, or checking the news. Instead, try activities like meditation, prayer, or reading something calming to create a peaceful start.

What role does rest play in regulating your nervous system?

Rest is crucial for nervous system regulation. Research shows that setting aside 10% of your day for rest (approximately 2.4 hours) improves mental and physical well-being. Taking time for breaks, such as meditation, walks, or simply slowing down, helps prevent burnout.

How can you use a phone reminder to reconnect with yourself throughout the day?

Using a gentle reminder, such as a chime from an app like Lotus Bud or Mindfulness Bell, can prompt you to pause and check in with yourself. This helps increase self-awareness and emotional regulation by noting physical sensations, posture, breathing, and emotional state.

What is the exercise 'orienting to safety' designed to do?

The 'orienting to safety' exercise helps counteract hypervigilance by grounding you in the present moment. It involves looking around your environment and naming three things you can see, hear, and feel to remind your nervous system that you are safe.

What is the importance of intentionally winding down at night?

Intentionally winding down at night is vital to prevent avoidance behaviors, such as mindlessly scrolling through your phone. Practices like journaling, somatic release rituals, gratitude exercises, and safe place visualization can help soothe the nervous system and promote restful sleep.