Carl Sagan
During the 1970s and '80s, Professor of Psychiatry Stephen Porges rediscovered two vagal pathways within our nervous system that regulate the heart. It further provides a face-heart connection to communicate what is happening inside our bodies. These discoveries helped define Polyvagal Theory. Due to this we now have an easy way to understand and work with our nervous systems.
The autonomic nervous system could also be defined as automatic nervous system as it takes care of our body's basic functions such as (breath, heart-rate and digestion). As it is automatic it does not need our attention. The wonderful thing about this system is that it not only functions automatically with preprogrammed settings but, it can be very well adjusted. To perform those tasks, we have to understand the following three main principles.
1)Autonomic Hierarchy: It is a system which is organized around building blocks. They are three in number and work in certain order. They come with preset pathways.
2)Neuroception - It's a system that has built-in surveillance mechanisms. It watches for the signs of safety and warnings about danger.
3) Co-Regulation:- Having moments of safety connecting to others is necessary ingredient for well-being.
The most effective mode of coping mechanism is Co-Regulation.
Co-Regulation works on systems of connection.
It includes during the times of distress:-
a) Connect and Communicate
b)Meet the demands of the day
c)Engage with life
d) Go with the flow.
And manage systems of Action focusing on Sympathetic Nervous system.
a)Filled with Chaotic energy
b)Mobilized to attack
c)Driven to escape
d)Anxious
e)Angry
Mange systems of Shut-Down too which are:-
a)Disconnect
b)Lose hope
c)Give up
d) Drained of energy
A polyvagal-informed understanding of our feelings, thoughts and behaviors offers a gateway to be with our experiences instead of being over-whelmed or hijacked by them. There are times when we're flooded by our emotions such as Anger, Distress, Frustration, Irritated or Sad., we lose our connection with regulation and moreover lose our ability for reflection. From an "ANCHOR" in "CO-REGULATION, we connect our states and listen to our nervous system. We as humans have innate abilities to cope up with the environmental pressures. We can enhance our skills to turn toward our experiences with curiosity and regain the ability to RESPOND rather than REACT.
Kristen Neff and Chris Germer have developed a simple yet beautiful self-compassion practice. We can use it when e feel a moment of distress. To execute this practice, it can help us to move from self-criticism to self-compassion. .
Bring up a moment when you feel distress and read these three phrases
1. This is a moment of suffering
2. Suffering is a part of life.
3. May I be kind to myself.
If it feels soothing, one can also put a hand on their heart and repeat these above mentioned phrases.
We should encourage self-compassion by encouraging the active listening and befriending through engagement in present moments. Our body make-up or physiology shapes each moment and informs how we navigate the world. When we are able to understand our patterns of autonomic responding, we can begin to understand ourselves and others in a new way.
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