Polyvagal Theory For Trauma
Polyvagal Theory offers insights into how our autonomic nervous system responds to stress and trauma, and it provides a foundation for developing coping strategies that promote self-regulation and emotional well-being. People who experience night terrors, sleeplessness, anxiety, hypervigilance, or low self-esteem have trauma symptoms that could be positively influenced from calming strategies that we can borrow from Polyvagal theory. Trauma can also create feelings of anxiety and depressions that can make functioning difficult. Polyvagal theory was developed by Steven Porges in 1994. He posits that the Vagus nerve, a cranial optic nerve, can be stimulated to impact the nervous system in positive ways. As the nerve is connected to the nervous system it serves as the Autonomic nervous system’s information highway, and detects threats in the environment. This can trigger bodily sensations that are unpleasant, as well as being adaptive in a variety of ways to protect the self. By activating the vagus nerve, you can all the nervous system and self-regulate and self-soothe. Here are some simple coping strategies derived from Polyvagal Theory that can increase your peace and well-being:
Grounding Techniques: Grounding techniques help individuals connect with the present moment and regulate arousal levels. Examples include:
Focusing on sensory experiences, such as feeling the ground beneath your feet, noticing the texture of objects, or listening to calming music.
Engaging in deep breathing exercises to activate the body's relaxation response and promote a sense of calm.
Social Support and Connection: Building and maintaining supportive relationships can activate the social engagement system and promote feelings of safety and connection. Coping strategies include:
Reaching out to friends, family members, or support groups for emotional support and understanding.
Engaging in activities that foster social connection, such as spending time with loved ones, participating in group activities, or volunteering.
Self-Regulation Practices: Learning to regulate emotions and physiological arousal is essential for promoting resilience and well-being. Coping strategies include:
Practicing mindfulness meditation to cultivate present-moment awareness and acceptance of thoughts and feelings.
Engaging in progressive muscle relaxation to release tension and promote relaxation throughout the body.
Developing self-soothing routines, such as taking a warm bath, listening to calming music, or engaging in creative activities.
Creating Safety and Predictability: Establishing a sense of safety and predictability can help regulate the nervous system and reduce feelings of anxiety and hypervigilance. Coping strategies include:
Creating a structured daily routine with consistent sleep, meal, and exercise times.
Establishing safe and comfortable environments at home and work by reducing clutter, establishing boundaries, and minimizing potential triggers.
Setting realistic goals and expectations for oneself, acknowledging accomplishments, and celebrating progress.
Engaging in Physical Activity: Regular physical activity can help regulate the autonomic nervous system, reduce stress hormones, and promote emotional well-being. Coping strategies include:
Incorporating daily exercise into your routine, such as walking, jogging, cycling, or yoga.
Spending time outdoors in nature, which has been shown to reduce stress and improve mood.
Finding activities that you enjoy and that help you relax and unwind, such as dancing, gardening, or playing sports.
In addition to these coping strategies, processing trauma in psychotherapy with a trained professional can help you re-organize patterns of thinking, neutralize overwhelming feelings, body sensations, and images in connection to the traumatic event or events. Anxiety and depression can be byproducts of experiencing a traumatic event, so by incorporating the supportive techniques above, clients can become more calm, experience more resilience, and start taking steps to finding peace. Therapists can also teach you self-regulation strategies that can be incorporated into your routine. By incorporating these coping strategies into daily life, individuals can self-regulate, and enhance overall well-being.
