Polyvagal Tips to Manage your Response to Stress

Stress is an inevitable part of our daily lives. Sometimes it can be helpful, but often, it feels overwhelming. At Healing and Recovery Arts in Pennington, New Jersey, Danielle Costanzo, MA, R-DMT, LAC, Radha N. Smith, MSW, LCSW, and Catherine B. Wetzell, MA, LPC, NCC, use holistic approaches to help clients manage stress healthily. One such approach is based on Polyvagal Theory, which offers insights into our nervous system's response to stress. Here, we’ll cover three practical Polyvagal tips to help you through stressful situations.

Before diving into the tips, we want to help you understand the basics of Polyvagal Theory. Developed by Dr. Stephen Porges, this theory explains how our autonomic nervous system responds to stress and safety. It identifies three states: the ventral vagal state (safe and social), the sympathetic state (fight or flight), and the dorsal vagal state (freeze or shut down). The goal is to help clients return to the ventral vagal state, where they feel safe and connected.

One of the most reliable ways to regulate your nervous system is through conscious breathing. The therapists at Healing and Recovery Arts, serving Pennington, Hopewell Township, Ewing Township, and Lawrenceville, New Jersey, often guide clients in breathing techniques. One such technique is diaphragmatic breathing, in which you focus on breathing deeply into your belly. This activates the vagus nerve, which can help shift you from a stressed state to a more relaxed one. Try inhaling for a count of four, holding for four, and exhaling for six. This extended exhale signals safety to your nervous system.

Polyvagal Theory emphasizes the importance of social connection in regulating our nervous system. When we feel stressed, our instinct might be to isolate ourselves. However, engaging in positive social interactions can help activate our ventral vagal state. This doesn't always mean having deep conversations when you’re exhausted; even simple, friendly interactions can be beneficial. The therapists at Healing and Recovery Arts might suggest calling a friend, joining a group activity, or even smiling at strangers (if it feels safe to do so). These social engagements can help remind your nervous system that you're connected with the community.

When stress kicks in, we often lose touch with our surroundings. Grounding techniques can help bring us back to the present, activating our ventral vagal state. One helpful method is the 5-4-3-2-1 technique. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise engages your senses and helps shift your focus away from stressors. Our Pennington, New Jersey, therapists often incorporate this and other grounding techniques into sessions, customizing them to each client's needs.

Danielle Costanzo, Radha N. Smith, and Catherine B. Wetzell treat managing stress as a crucial aspect of well-being. By incorporating these Polyvagal-informed tips into your daily routine, you can begin to develop a more resilient response to stress. Remember, these techniques are most effective when practiced regularly, not just in moments of high stress.

While these tips can be helpful for many people, it's important to remember that everyone's journey with stress management is unique. If you're struggling with chronic stress or anxiety, seeking professional help can provide personalized strategies and support. To start making polyvagal techniques part of your path to better stress management, call Healing and Recovery Arts in Pennington, New Jersey, also serving Hopewell Township, Ewing Township, Lawrenceville, and the rest of the state online, at (609) 316-7172.