Here's the Fun Part: Self-Regulation!

​One of the keys to being a more trauma informed world, is that more people are learning how to self-regulate.  We typically learn this from co-regulating with attuned, calm and helpful care-givers when we are in the pre-verbal age and as we further develop.  The rest of the world must choose to learn and practice it later in life. There are many great theories and resources for learning about and practicing self-regulation.  Steven Purges’ Polyvagal Theory is a favorite, and his website can be found below, along with other resources pertinent to this article.
 
When we begin to regulate the nervous system, there are several biological and neurological changes we are attempting to interact with.  Not only are we working to balance the sympathetic and parasympathetic responses, we are working to move neural activity from the brain-stem and limbic system (mid-brain) to reintegrate our access to frontal lobe (pre-frontal cortex) functions. Many wise and gifted humans have worked over time to develop tools that help this to occur, from the shamanic drumming of thousands of years ago to our modern use of imagery, mindfulness, and somatic based therapies. Some of the most powerful tools are found to be the simplest, and in the language of the sensory functions we all contain.  
 
Taking a moment to listen to a calming sound in our environment, for example, or smelling a clean essential oil can bring very nice beginnings. Looking around the room slowly and noting the safety that is inherent (in the moment) can help our brain stems begin to relax.  Taking a conscious breath, either with structured breathing exercises, or simply in a noticeably more rhythmic fashion, can begin to engage the pre-frontal cortex. And, finally, our ability to imagine has a powerful effect on which direction our nervous system will take us. How many times have we imagined a catastrophe, just to find ourselves in a fight or flight response with no genuine danger present?
 
Beginning, then, to imagine a calm place can bring a semblance of inner peace for many people. Imagining a kind animal, a beautiful flower unfolding, or some sample of the magnificent landscapes available to us on this planet are a few suggestions. We can remember to keep that rhythmic breathing, while we are imagining a calming scene, and focus on some aspect of the body as it is relaxing. This is the language of regulation.        
 
It is a given that no two people will respond to the same scenes or exercises, as our uniqueness is inherent to us.  However, once we find several methods of regulation that work for us, we can begin to practice them in calm and stressful situations alike.  And, if we grow powerful enough to promote our own self-regulation, we may have profound effects on the chaotic environments we periodically find ourselves in.  
 
Please visit the link, below, for access to a calm place meditation as well as other resources available from this writer and on the web.  Have a wonderful and trauma informed week.  Feel free to comment below, and share with your friends and family. 



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Steven Purges’ Polyvagal Theory: https://www.stephenporges.com
 
https://www.rhythmofregulation.com/resources/Beginner's%20Guide.pdf
 
Breathing: https://www.youtube.com/watch?v=9tOJZQhO_Uw
 

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