By: Dr. B.
Life as we knew it changed basically overnight just a few years ago. Our normal routines and habits were completely upended, as most of us were told that we would be safer at home. Schools turned to remote learning, our favorite stores and entertainment venues closed, and we were all left to adapt to our new normal.
Change is hard – and it can be scary! What we once knew changed so suddenly, forcing us to adapt in ways that we have never experienced before. Now, with many of the stay-at-home orders being lifted, we are now faced with a new task – getting back to normal.
It is understandable that getting back to normal will be hard for some, if not all, of us. The routines that we have put in place to adapt to these circumstances over the past few months are now changing again, which may lead us to experience anxiety and feelings of uncertainty about the future.
Crisis Mode
When the pandemic hit and the stay-at-home orders started, we all experienced a state of uncertainty. Polyvagal theory can help us to better understand how the pandemic has affected us on a neurobiological level, and it can help us understand what happens to our bodies when we are in “crisis mode”.
When the body experiences a crisis, or a threat, our brains respond in different ways by producing threat related responses which can disrupt our ability to regulate our behavioral and emotional states, interfere with our optimism, and compromise our ability to trust and feel safe.
In reaction to a threat, the fight or flight response is activated, which causes the sympathetic nervous system to signal the adrenal gland to release epinephrine and cortisol, allowing us to handle the threat. In typical situations, when the threat is over, our parasympathetic nervous system will take over, allowing our bodies to recover and get back to a normal, pre-emergency state. In the case of prolonged stress, the sympathetic nervous system continues to activate and is unable to recover properly, which can lead to depression (due to the chronic release of cortisol and the reduced amounts of serotonin and dopamine), and anxiety (due to the chronic release of cortisol and corticotropin-releasing hormone).
When the stay-at-home order first started, it is likely that many, if not most of us, were in crisis mode. This led to a decline in mental health support requests, as people were trying their best to manage the crisis and adapt on their own to the perceived threat. As time moved on, many individuals moved into a depressed state, and then further into a more anxious state of mind, which can help to explain why many of us may be struggling as we try to move forward. This has lead to increased disruption and challenges with classroom management.
Social Connection & the Vagus Nerve
Social connection is incredibly important to overall mental health and well-being, as it helps to regulate the vagus nerve, a part of the sympathetic nervous system that plays a role in calming the body. There is no doubt that one of the biggest changes we have all experienced during the pandemic is a sharp decrease in our amount of social connection.
This means that the stay-at-home orders have affected us not only on an emotional level, but also biologically!
The ventral vagus nerve network runs upward from the diaphragm area to the brain stem, crossing nerves in the lungs, neck, throat, and eyes. Actions that involve these parts of the body (such as smiling and eye contact) work to stimulate the nerve network, which sends messages to the brain that signal it is okay to relax.
Activating the vagus nerve also results in activation within the prefrontal cortex, which is the part of the brain that helps us to think logically. By activating the vagus nerve, we can allow ourselves to think more clearly and to process our difficult circumstances, which can help us to manage stress in a more effective manner.
Activating the ventral vagal network is important as it can help us to limit the effects of stress and regain a sense of calm in the midst of the many uncertainties we are all currently facing.
But, how can we do this while still embracing the guidelines that call for social distancing? How can we get back to a state of normal physically, emotionally and biologically as the guidelines continue to change?
This is what we can try:
- Be aware of current guidelines in your state: guidelines can help to reduce uncertainty, can help us to know what is expected of us.
Here in New Hampshire, the current guidelines can be found at:
https://www.covidguidance.nh.gov/
2. Control what you can: many of the things that we have been anxious about are those that we have had no control over. When venturing out of our homes again in pursuit of a new normal, it will helpful to focus on the things that we can control.
This includes things such as
a. Taking an active role in our own safety: carrying hand sanitizer or sanitizing wipes, choosing the style or color of our face covering.
b. Social distancing when recommended: opting for curbside pickup, maintaining physical distance from others.
3. Harness anxious thoughts: It is important not to dwell on the things that we can’t control. To do this, we should engage in the present moment and should practice gratitude by focusing on the things that are in our control.
a. Practice the three things that decrease anxiety: connecting with others, assisting others and practicing appreciation can help to decrease anxiety as when we engage in these activities we release dopamine, oxytocin and serotonin.
b. Tune in to how your body feels: ;pay attention to the sensations in your body to notice the way that stress affects you physically. If you notice that your shoulders have become tense you can take steps to relax them, which will signal to the vagus nerve that you are in a safe place.
c. Grounding activities: this is helpful as it can bring your body back to the present moment, which will feel safer to the nervous system than thinking about potential scenarios of the future. Grounding activities that can be especially effective include going outside, listening to birds, smelling a flower and spending time outside near water.
d. Practice gratitude: steering your thoughts in a more positive and hopeful direction can cause the brain to send signals to the vagus nerve, which triggers calm in all the organs and body systems along the way.
4. Pace yourself: Do what feels right for you and pace yourself. It will take some time to feel comfortable getting back to a normal routine. Have compassion and be patient with yourself as you make the transition.
a. Expose yourself slowly: Take small steps to get used to making changes. Use motivators to help you try something new each day. First, you could try going out to your front steps, the next day the front yard, then the mailbox, then the road. Keep trying until you start to feel more comfortable.
5. Focus on self-care: keeping up healthy self-care habits is important for mental health and stress management.
a. Stay connected: make sure you are not socially isolating and connect with friends and family often. Social connection and eye contact help to activate the vagus nerve and can help you to feel relaxed.
b. Relax: deep breathing exercises can help to activate the vagus nerve and can reduce cortisol, the stress hormone. Mindful breathing that has an emphasis on exhaling is especially helpful, as exhaling longer than you inhale puts the ventral vagus network into action and promotes the relaxation response.
6. Smile!: smiling stimulates the brain’s reward system, helps to reduce stress and helps you to generate more positive emotions. Smiling also helps to decrease stress induced hormones that negatively affect mental and physical health.
For More Tips and Strategies check out www.core-methods.com and www.thebehaviorbootcamp.com
References
Porges, S. (2020). The Polyvagal Theory. Retrieved from:
