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Mind Body Medicine Sioux City

New Moon Circle 10/15/2020

The Vision. The Dream. The Intention.
Once Upon A Time, many many moons ago, people from around the world were in tune with cycles, rhythms, seasons, so much so that a lunar calendar was born. The lunar calendar remains, and so does the moon with its cycles.

While the path of the moon continues round and round, many of us have gotten of cycle, and in states of dis-ease, spun off by foreign rhythms, spinning us out of control. Rituals, setting intentions, taking the time to pause and listen to our inner guidance and wisdom within a community bring us back into rhythm, harmony and a state of ease.

It is between the inhalation and exhalation that we can take a pause and reset our nervous system. On the night of a new moon, of this simple pause that nature gives, please come and join me in community, to set your own intentions and come into rhythm, and right relationship with yourself, your life and your loved ones. Please share this with others to attend.

Come as you far, no more and no less.

Logistics
We will do the meetings via zoom for now with the hopes that we will do it in person in the near future.
This is a free offering.
7:00pm-8:30pm CST.
Zoom ID will be sent once you RSVP.
Space is limited to 10 people.
You can let me know if you are attending through facebook message, instagram or email drnesrin@nesrinabuatamd.com

What to Bring
– Something you hold as sacred, or what makes you feel comforted or safe. It may be a stone, or a blanket, or a picture of a loved one.
– Something you hold as beautiful or brings you joy. It may be flowers, or vegetables from your garden, or your pet.
– A hot cup of tea, or maybe some incense

May you be well.
May you be at ease.
May you be at peace.

See you at our circle among other fellow sojourners.

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Mind Body Medicine Sioux City

Self-Care Practices: From The Inside Out

Because there is nobody else like you in the world, your self-care is your unique imprint that only you intimately know and build over time. Anything  worth doing takes time to practice and cultivate, and self-care is no different.  So take a deep breath, maybe get a warm drink and sit in your cozy lounge chair to take measure of YOUR self-care. What we take measure of, we can appreciate and grow.  You may want to get a pen and paper to reflect on the questions below. As you reflect on your self-care journey, I will share with you my evolving journey to self-care practices in the hopes to support and inspire you.

Why do you value self-care practices?

I value my self-care practices because I inherently matter. I matter because I am the only person who can be me. Who I am, my gifts, desires, dreams and visions all matter because I matter. I learned over time to differentiate between self-worth and self-esteem, the latter is based on what I do or what others think of me, all of which is externally driven. I practice self-care because I feel energized, rested, healthy and connected to myself afterwards.

What do your self-care practices look like?              

My self-care practices involve physical, mental, emotional and social routines. Physically, I pay attention to the amount of sleep I get, having regular healthy meals and being physically active. Mentally, I maintain a mindfulness-self compassion meditation practice and a gratitude journal. Emotionally, I practice good boundary setting, saying no, asking for help when I need it, staying true to my values and spending time doing things I enjoy. Socially, distanced of course, I spend time with people whose company and friendship I value.  

What messages from others have you gotten about self-care practices?

I used to think that self-care is selfish and self-indulgent. I also used to think that it was a temporary thing to do rather than a practice to maintain and cultivate. I used to think that there was a right way to do it, and so wouldn’t practice self-care “because I didn’t give it the right amount of time.” I also used to approach self-care practice as something “I deserved if I worked hard enough for it.” I used to think that self-care practices were set in stone and were not dynamic.  

How has your self-care practice evolved over time?

I have learned over time to give myself permission to let my self-care practices adapt, change and grow. I have noticed that my needs vary depending on the season of the year, how my physical health is and the daily demands of life, work and relationships. Each life experience has shaped who I am becoming. I have learned to honor my growth and so reassess what I need from my self-care practices and what I want them to look like. I have certainly had to adapt them during this challenging time for all of us.

When are you least likely to practice self-care?

I noticed that I forgo my self-care practices when I am taking care of others’ needs, and when I have external demands on my time from others and from work. I also noticed that I don’t maintain my self-care practices when I place demands and expectations of myself, when I let myself believe my negative beliefs of myself and when I set poor boundaries.  

When do you know that you need to practice self-care? Do you notice physical or emotional changes without doing self-care?

I notice that I haven’t been practicing self-care enough, or need to adjust it, when I feel easily overwhelmed, become emotionally reactive and don’t have the bandwidth to handle curve balls that life throws at me. I also notice it when I start to be harder on myself and blame myself and show less compassion towards myself and others. I tend to lose my sense of curiosity and adventure and overall feel that I have less physical energy.

Do you keep a certain schedule or rituals for self-care? If not, why not?

I learned that I need to maintain an adaptable routine. The keywords being consistency, flexibility and gentleness towards myself with less self-judgement. There are times, when I have more time to do more self-care. There are other times where I recognize that I need to do more self-care practices depending on life-circumstances. I used to be rigid about my self-care, and that created more stress and self-judgement. It is an evolving dance.

Who or what inspires you to practice self-care? Why?

My patients inspire me to maintain my self-care practices. When I witness how they are able to cultivate over time their self-care practices and how well they feel and grow, it reminds me to listen to myself and my needs. Also, my friends, who are my source of accountability, remind me to return to my self-care practices.

What do you like most about your self-care practices?

I like how I feel, think and connect to myself and others when practicing them.  I also notice that I am able to be and live as a better version of myself. I notice that I am able to pause before reacting to people, places and situations, and act in a way more consistent with my goals, values and visions. I also tend to have less of a need to consume in general, whether it be food, media or buying things.  

What are some of your challenges around self-care practices?

I notice that comparing my self-care practices to what others do for their self-care practices discourages me. Self-judgement about if I am practicing enough or practicing the right way diminish the joy I receive from practicing self-care. When I perceive that I have less time, then I practice less self-care. When I lose sight and connection to my values, I also value less my self-care.

How would you like to grow your self-care practices?                                                                                         

I would like to build more of my self-practices within a community, as it is easy to believe that I am alone and isolated, especially during this challenging time. I look forward to the personal growth in the face of current challenges to adapt my self-care practices. Curiosity and a sense of adventure are key ingredients to the process.  

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Mind Body Medicine Sioux City

Doctor’s Prescription: Forest Bathing, The Art of Slowing Down

I don’t know about you, but with COVID and social distancing, I notice that I have been spending a lot more time outside in nature, and that is how I discovered forest bathing. The practice of forest bathing, also called forest therapy, involves no bathing and is not led by a therapist. It originates in Japan since the 1980s, and is known as shinrin-yoku which means “taking in the forest.” It is the practice of moving slowly in nature using all the five senses. It feels like and looks a lot like standing around so to speak. While it may seem easy to do, it turns to be harder to do in practice as you start to notice your thoughts the more you slow down.

When I started moving slowly in nature, I started to notice my own thoughts: am I moving too slowly? What will people think who pass me on the trail? Am I doing this right? However, the more I slowed down, and stopped to notice different plants and animals, the more I became aware of the smells and sounds around me, and the more I was able to appreciate the present moment and my own breath. Doing forest bathing has helped me move from doing more, to more being, which has been enjoyable.

Some of the benefits of forest bathing include relaxation, less stress, connections with nature,  insights to take home, improved mood, improved vigor, reduced fatigue and feelings of awe. Research is showing that being in a natural setting is good for mind-body health. It can lower blood pressure, lower cortisol levels and improve concentration and memory. A chemical released by plants and teers, called phytoncides, boosts the immune system.

How to Go Forest Bathing

  • You can choose anywhere in nature, it can be a park, a forest
  • Make sure you have left your phone behind
  • Relax all your muscles
  • Walk aimlessly and slowly
  • Let your body be your guide, letting it lead you where it wants to take you
  • Follow your nose
  • Take your time
  • Savor smells, sounds sights of nature, let the forest in
  • Slow down, stop often. This is not a hike

So, what are you waiting for? Start your forest bathing therapy today and find out what it is like for you!

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Mind Body Medicine Sioux City

Mindfulness Self Compassion workshop 4/25/2020

This workshop is coming at a time when all of us are grappling with changes, disappointments, grieving losses, the unknown future of ourselves, families, work , local communities and the entire international community.
How do you typically react to difficulties in life- work stress, rejection, physical problems, financial difficulties? Most of us deal with such difficulties by finding faults in ourselves, “It’s my fault. I will never succeed. I am not good enough.” You can fill in the blank for what you say to yourself during challenging times.
Integrating Mindful Self-Compassion (MSC) in our daily life supports us in dealing with difficult emotions and challenging situations. It increases confidence and a healthy sense of self. It helps us processing difficult experiences and developing self-awareness. Self-compassion is a skill that can be cultivated.
This workshop is an introduction to how to cultivate mindful self-compassion. It is based on an 8 week program in Mindful Self-Compassion that Kristin Neff, PhD and Christopher Germer, PhD, created based on research in the field of self compassion and mindfulness. This is an experiential workshop.
When you take this workshop, you learn some skills to soften, so to speak, the blow of all these uncertainties.
You can email me at drnesrinabuata@gmail.com or message me on facebook for registration.
Registration fee is $40. Cash, check, debit and credit card are all accepted. Pre-registration is required.
Space is limited to 10 people.
Location: this workshop will be virtual given the current circumstances and the recommendation of social distancing.
Time: April 25, 2020 from 1pm to 4pm.

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Mind Body Medicine Sioux City

Mind Body Skills..in challenging times..

Do you feel like you need emotional and mental support? How does your body feel with all these emotions? Do you feel that you are not able to be there for others? When you are able to take care of yourself, you can be there for others.

Join me online to learn to support yourself first and then others by learning some mind body skills created by Center for Mind Body Medicine.

“Mind-body medicine is based on the scientific understanding of the inextricable connection among our thoughts, sensations and feelings, and our mind, body, and spirit – between ourselves and the social and natural world in which we live. CMBM’s approach to wellness is grounded in practical, evidence-based skills for self-care, nutrition, self-awareness, and group support.

Mind-body skills (such as meditation, biofeedback, guided imagery, and self-expression in drawings, words, and pictures) are scientifically validated to reduce stress and restore physical and psychological health. The mind-body approach heals individual trauma and builds community-wide resilience.
All people have the capacity to understand, help, and heal themselves. When we share this process of healing with others, we serve our highest purpose and facilitate the most life-enhancing and enduring changes.”

Join me on fb live to learn a mind body skill that helps you stay centered and grounded during this time. This will involve a guided meditation. The only pre-requisite is being able to take one breath at a time. Please share.

Below is our first session, which was on 3/24/2010 at 6pm- 7pm CST.

Next session is 3/31/2010 at 6pm- 7pmCST

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Mind Body Medicine Sioux City

Self-Compassion: Being On Your Own Side

As you read this article, I want you to write down the first words that you tell yourself when you fail, or when something doesn’t go your way, or a friend does not return your phone calls or when you have financial or health stressors.

Most of us understand compassion for others; it is central to most world religions. The golden rule is “do unto others as you would have them do unto you.” Self-compassion implies learning to treat ourselves the way we would treat others when they suffer or fail.

There has been ample research about the benefits of self-compassion. Self-compassion has been found to be linked to a decrease in negative mind-states such as anxiety, depression, stress, rumination, perfectionism and shame (Zessin, Dickhsuser & Garbadee, 2015). It also has been linked to an increase in positive mind states such as life satisfaction, happiness, connectedness, self-confidence, optimism, curiosity and gratitude. It also has been linked to more effective coping with divorce (Sbarra 2012) and with chronic health conditions (Sirois 2015). Self- compassion also has been linked to having less fear of failure, and more likelihood to try again and persist in efforts (Breines & Chen 2012). People that worked on self-compassion reported healthier body image; healthier eating behaviors, less alcohol use and more exercise (Terry & Leary 2011). It also has been found to be linked to better romantic relationships, more altruism for others, less burn-out and less “compassion fatigue” (Neff, Beretvas 2012 and Raab 2014).

Applying compassion towards ourselves is easier said than done. What happens when we close our eyes, pay attention and give ourselves compassion and kindness? We awaken to the unlovely parts of ourselves and old wounds that have been hiding. Navigating the territory of the unlovely parts of ourselves requires the cultivation of certain skills in order to be able to shine the light on these parts, stay there with the undesired pieces until they are transformed.

Let’s address some myths about self-compassion.

  1. Self-compassion is not a form of pity. It does not mean feeling sorry for yourself. In fact, it is an antidote to self-pity and the tendency to whine about our bad luck.
  2. Self-compassion does not mean a person is weak. Researchers are discovering that self-compassion is a powerful resource to cope and be resilient in the face of difficulties.
  3. Self-compassion does not make the person complacent. In fact, we tend to think that the more we criticize ourselves the more motivated we can become. Researchers have found that if we are able to acknowledge our failures with kindness rather than judgment, we get in touch with other parts of ourselves that care about ourselves to be healthy and happy. 
  4. Self-compassion is not narcissistic. Indeed, the emphasis on self-esteem in American culture has led to a rise in narcissism. Self-esteem is fragile and is based on positive evaluation of self-worth. Self-compassion, on the other hand, is a way of relating to the ever changing dynamics of who we are with kindness and compassion. With self-compassion, we acknowledge that we all share the human condition of imperfection.
  5. Self-compassion is not selfish. When people are engrossed in self-judgment, they have little space left to think about other people. When we can nurture ourselves, meeting our emotional needs first, then we are able to have space and ability to focus on other people (Kristin Neff, Self-Compassion).

There are different ways to cultivate self-compassion. For example, some mindful-based approaches include Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive therapy, Compassion Focused Therapy (Keng 2012, Gilbert 2010). Mindfulness Self-Compassion (Kristen Neff and Christopher Germer) is another approach that offers different skills to cultivate self-compassion.

Exercise #1 (adopted from Mindfulness Self-Compassion program by Kristen Neff and Christopher Germer): Changing your critical self-talk.

Go back to the list that you made at the beginning in regard to what you tell yourself when you fail or things don’t go as you planned. Notice what words you use when you are self-critical: Are there phrases that come up over and over again? What is the tone of your voice? You want to get to know the inner self-critic and to become aware of it when it is active.

Soften the self-critical voice with compassion without self-judgement. Some phrases that you can use may be “I know you are worried about me and want my safety, and I am thankful for your care but your worry is causing me pain.” By offering your inner-critic self-compassion, and staying gently with it, it will slowly transform into self-compassion that starts to affect the other parts of yourself.

Exercise #2 (adopted from Mindfuless Self-Compassion Program by Kriten Neff and Christoper Germer): Soften-Soothe-Allow.

Take a comfortable seat and bring into mind a situation that is a little stressful. Now, soften gently a location in your body and relax your muscles, holding the feeling that comes up gently, without changing it or judging it. Next, soothe yourself because of this stressful situation. You may wish to place your hand over a part of your body that feels uncomfortable and imagine  warmth and kindness flowing from your hand into your body. You may say to yourself soothing words, “It is ok. I am sorry you feel this way.” Lastly, allow the discomfort to be there, releasing any need to control it or make it go away. Now, let go of the practice and allow yourself to just be where you are.   

Like any skill, these two skills will take time to practice and build. Be gentle with yourself and be on your own side as you practice them.

References:

The Proven Power of Being Kind To Yourself. Self-Compassion.Kristin Neff.

The Mindful path to self-compassion. Christopher Germer.

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Mind Body Medicine Sioux City

Mindfulness Self-Compassion workshop 3/28/2020

How do you typically react to difficulties in life- work, rejection, physical problems or financial difficulties? Most of us deal with such difficulties by blaming ourselves. You can fill in the blank for what you tell yourself during these times, “I am not good enough. I will never succeed. It’s my fault.”

Self- esteem needs success to prove your self-worth, whereas self-compassion says you are worthy no matter what. Integrating mindful self-compassion (MSC) in our daily life supports us in dealing with difficult emotions and situations. It increases confidence and a healthy sense of self. It helps us to process difficult experiences and developing self-awareness. Self-compassion is a skill that can be cultivated.

This workshop is an introduction to how to cultivate mindful self-compassion. It is based on an 8 week program in Mindful Self-Compassion that Dr Kristen Neff and Dr Christopher Germer created based on their research in mindfulness and self compassion.

This is an experiential workshop. Space is limited to 10 people. Pre-registration is required.

Location: 505 5th street, Suite 201, Sioux City, IA

Date and Time: 3/28/2020 1:00pm-4:00pm

Registration fee is $49. Early registration by 2/29/2020 is $40. Cash, debit or credit card are accepted.

Contact details for registration: drnesrinabuata@gmail.com, or you can message me on instagram nesrinabuatamd or on facebook Page Nesrin Abu Ata MD.

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Mind Body Medicine Sioux City

The Gut-Brain Connection

“I have a chemical imbalance and that’s why I am seeing you to find the right medication to get chemicals balanced in my brain.”

I often hear the above statement from patients who seek consultation with me for their mental health. In 1960s, psychiatry researchers developed the catecholamine or biogenic amino hypothesis of mood disorder, which led to the concept that an imbalance in neurotransmitters resulted in abnormal moods. This has become how media portrays mental health and treatment. While there is still a role for neurotransmitters, their role is to be understood in the context of the entire brain metabolism. The microbiome and inflammation (among other things like oxidative stress and  mitochrondrial function) all relate to understanding the brain metabolism mechanics. 

Our bodies are a highly complex ecosystem including 39 trillion bacteria, mostly good, inside and on our bodies’ surface. The majority of the bacteria within our bodies (known as the microbiome) work in complex ways to promote and maintain our health by interacting with cells and organs in various ways. Some gut bacteria have endocrine functions and make oxytocin, serotonin and dopamine. These chemicals activate certain signals in the brain and thus affect our mood (G. Clarke et al). Another example is the Lactobacillus plantarum that produces metabolites that stimulate an anti-inflammatory response by intestinal stem cells which would help with healing (A. F. Athiyyah et al.) . 

The microbiome starts at birth after passing through the birth canal, and is shaped  by breast milk first and then diet, environment and human contact throughout our lives. This is why I often ask my patients if they were delivered by cesarean section  and if they were breastfed or bottle fed. This is why it is also important to know if a patient had a gastric bypass as their microbiome has been changed following the surgery. 

A majority of the immune system is located in the gut. The immune  system decides which bacteria and foods are “safe and good”, and which ones need to be defended against by producing certain chemicals that cause inflammatory signals. These signals travel to the brain which can eventually lead to depression and other mental health problems.

Chronic inflammation does not give the body time to heal which results in continued damage to the internal lining of  the intestines. As a result, inflammatory signals and bacteria move to other parts of the body and negatively impact it. All this disturbs the microbiome (also known as gut dysbiosis) which in turn impacts the brain. This is why I ask patients what kind of food they eat, how they find they feel after eating certain foods and whether they tried to eliminate certain foods from their diet. 

Other causes for gut dysbiosis are broad spectrum antibiotic use, chronic stress, a poor diet and the modern environment being too clean. 

So, I tell my patients there is an increase amount of evidence that what we eat affects how we feel, and that every choice we make relative to our diet matters. Keeping a diet journal is a good start to gut and brain health recovery.  

References

The Emerging Field of Nutritional Mental Health: Inflammation, the Microbiome, Oxidative Stress, and Mitochondrial Function

Berk M, LJ Jacka, FN, Oneil A, Passo JA, Moylau S, Byrne ML 2013. So Depression isan Inflammation  Disease, But Where Does the Inflammation Come From? British. Medical Journal of Medicine

Eat to Beat Disease, William Li, MD

Gardner and Bolles. 2005. “Beyond the Serotonin Hypothesis.”

G Clarke et Al. “Minireview: gut microbiota: the neglected endocrine organ.” Molecular endrocrnlogy 28, no. 8 (2014):1221-1238. 

A.F. Athiyyah et al., “Lactobacillus Platarum IS-10506 Activates intestinal Stem Cells in a Rodent Model,” Beneficial  Microbes (May 4, 2018):1-6.

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Mind Body Medicine Sioux City

Using the Mind to Heal the Body

In guided imagery, you use your “mind’s eye” to picture the situation you are dealing with or the disease that is affecting you. Guided imagery connects the mind and the body by activating the parasympathetic response which results in relaxation. The body does not discern the difference between an image and reality and reacts with the same response of relaxation to imagery. In a state of total relaxation, the mind and body respond more to healing and growth.   Research has found that athletes that use imagery as part of a comphrensive program for healing after injury healed feaster Ievleva and Orlick (1999). 

Imagery involves using all of the senses to create an experience. There are two types of imagery: direct (when you choose a specific part in the body to heal), indirect (an image of something healing to promote a healing response in the body). 

Using imagery in the medical field has been studied in different areas. For example, cancer research on using imagery (psychoneuroimmunology) has found that patients report improvement in mood, decreased anxiety, decreased pain after surgery and improvement in quality of life (Baider et al., 2001; Burns, 2001; Donaldson, 2000). Patients with cancer are asked to visualize an army of soldiers (macrophages in the immune system) surrounding an enemy of invaders (cancer) and eventually subduing them. In other cases, patients were asked to visualize more abstract non tangible images, like certain colors, or flowing water as a source of healing going through the entire body.Dr Martin Rossman (Integrative Medicine) lists some areas where guided imagery can used for, including preparing for surgery, coping with chronic illness, managing pain and gear. 

Guided imagery can be done alone, listening to a recording or with an experienced guide. A guided imagery script usually include starting in a calm place, and has the listener imaging how s/he may approach a problem, or visualize the program change into something else. During this process, the person  becomes active in their own healing process, rather than being passive. 

Anyone can benefit from guided imagery, including adults and children. It may be harder at the beginning for adults to listen to a guided imagery as they tend to analyze the script. However, with continued practice, the benefits of guided imagery increase. Guided imagery is not meant to replace getting medical care or working with a healthcare professional, but is rather meant to enhance recovery and healing. People that have a history of trauma or psychosis should be cautious when using guided imagery and consult with a healthcare professional. 

Some resources that you may want to check out are:

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Mind Body Medicine Sioux City

The Polyvagal Theory: what happens in Vagus stays in Vagus

Have you ever found yourself at a social event, and felt uncertain about being there or in danger, but not really know why? You may look around and nobody else seems to be bothered at the event. 

You may not realize this but when you are walking around the world, your body is taking in many social cues about your environment. When you are interacting with others, your body is picking up facial expressions, tones of voice and bodily movements. All these cues continuously interact with your nervous system informing your body if the environment is a safe place where you can connect with others, or a dangerous place where you either have to run, fight or freeze. The interaction with the environment and the body’s way of relating to it is known as the Polyvagal Theory, a term coined by Dr Stephen Porges. The term that describes how our nervous system assesses whether people or places are safe, dangerous or life threatening is known as Neuroception

What is the Polyvagal Theory?

The Polyvagal Theory explains how our nervous system responds to stress or danger. It has a three part hierarchical system, all of which involve a cranial nerve called the Vagus Nerve. The Vagus nerve (Vagus- Latin for wandering) connects (or wanders) from the brain through all major systems in the body: the stomach and gut, heart, lungs, throat, and facial muscles! 

The three part hierarchical system means that only one part can work at any given times, while the other two parts take the back seat. 

  1. The ventral vagal system, also known as the safety system, green zone or social engagement system. When this system is engaged, the person feels safe, loved, is able to share feelings with others and be social while maintaining eye contact. The person is attuned to other people’s facial expressions and tone of voice. The person’s heart rate is regulated and is able to take in a full breath and breathe slowly. One is able to have a healthy blood pressure, good digestion, a healthy immune system and good sleep. The person is able to reach out to others and ask for help or support. 
  2. The activation system, also known as the sympathetic nervous system, yellow zone, fight or flight response. When this system is in charge, the person doesn’t feel at ease, doesn’t feel that others can be trusted, is constantly scanning the room for danger, is listening to sounds of danger instead of friendly voices. The person breath is shallow and the heart is racing. In such a state, the person may have elevated blood pressure, poor digestion, poor immune system and poor sleep. S/he may report more headache and back tension.  
  3. The dorsal vagal system, also known as immobilization, freeze system, or the red zone. When this system is engaged, as a last resort when the person was not able to fight or run away, the body shuts down or collapses. The heart rate slows down, the breathing slows down and becomes shallow so the point where the person may feel like fainting. The person may feel like they dissociate, report a foggy memory and no energy. The person may report weight gain, low blood pressure, stomach problems. Sometimes, when a person is in this state. s/he report feeling shame, or they feel trapped, or “too small to be seen or heard.” Quiet often, patients with post-traumatic stress disorder talk about how “they froze” when the trauma happened and feel shame, both of which can be explained by the third system kicking in as a response to danger. 

How Understanding Polyvagal Theory Can Help you Regulate Stress?

The more you understand which one of the three states you are in, the more you are able to engage yourself back into self regulation and retuning into the green state, the social engagement system. 

Here are a few things you can do to re-engage in the social system:

  1. Change your breathing, so that the exhalation is longer than the inhalation. This is often taught in yoga practices. Doing this reengages the ventral part of the vagus nerve, which in turn slows down the heart rate. 
  2. Seek environments that are soothing and where you feel safe, loved and connected.  For some people, it is walking in nature, for others, it is spending time with their pets or loved ones. 
  3. Listen to soothing music. 

For some people, seeking therapy also helps, especially when there have been traumatic events, where trying to engage the green state on one’s own has not been successful. 

Resources

Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. https://www.frontiersin.org/articles/10.3389/fnhum.2018.00067

https://www.therapistuncensored.com/tu18-polyvagal-theory/.  Therapist Uncensored. 

The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. Stephen Porges, PhD. 

Attachment and Bonding: A New Synthesis. Stephen Porges, PhD.

Psychophysiology: Systems, Processes, and Applications. Stephen Porges, PhD.