grounding through your senses
When anxiety takes over, the sympathetic nervous system (or fight/flight mode), is running the show.
When your body has perceived a threat (whether physical, psychological, or emotional), the nervous system responds by kicking into overdrive and putting all focus and energy towards trying to escape the perceived danger. When we’re in this state, our parasympathetic nervous system, which is what allows us to feel calm, connected, and grounded, gets bypassed. Our bodies have learned throughout human evolution that slowing down in a dangerous situation could lead to greater risk, which is why in these moments, our focus narrows, our hearts pound, and panic sets in as adrenaline and other stress hormones are released in our bodies.
But, what if the stressor isn’t something we need to flight or flee our way out of?
What if it’s workplace stress, social anxiety, or COVID-19 burnout? What if we have absolutely no idea where the anxiety is coming from or what triggered it? Anxiety and panic are a common response to the triggering of historical trauma in the body. Whatever the cause, in these moments, the sympathetic nervous system can feel like a runaway train, taking our thoughts and bodies along for the ride. But, we can use the wisdom of our brains and bodies to regain control.
I’ve recorded a guided grounding exercise (below) that can help you practice this through strategically tapping into your senses. As you begin to notice things around you, taking in details like colors, shapes, textures, smells, etc, the areas of your brain that had shut down in service of survival are able to come back online and your nervous system settles into the present moment, recognizing that you are safe and in control. From here, you can use reasoning to determine next steps or get curious about what triggered that reaction.