Calming the Nervous System
In the four years of therapy, I have learned so much about myself, my nervous system, and the voice of my inner child. Often, I get “homework” which allows me to practice self-love and crisis management in between sessions. My counsellor not only provides exercises and techniques which help with complex PTSD, but she also explains the theory underpinning each activity.
One of the most important elements for treating complex PTSD is to work with the nervous system. Those who have been exposed to chronic and recurring trauma are most often living in survival mode, fight/flight. They often don’t feel safe, and they are constantly on alert for threats/danger. This leaves their nervous system in a constant state of red alert. I can resonate so much with this, having spent the last three days experiencing loss of appetite, anxiety, nausea, and headache. I haven’t identified a trigger because with complex PTSD, anything can be one.
As I write these words, my stomach is knotted up, my mouth is dry, and I don’t know what I am terrified of, but I am. So I decided to do what I know works and use the time productively to create and learn, and give my body and mind a chance to return to a calm state. I refreshed my knowledge on a couple of techniques, which I share with you now, and I am doing all of them today, this otherwise normal Sunday afternoon.
Humming can be a beneficial self-regulation technique for complex PTSD because the vibrations stimulate the vagus nerve, activating the parasympathetic nervous system to reduce stress, lower heart rate, and increase heart rate variability (HRV). This process shifts the body from a fight-or-flight state into a calmer “rest-and-digest” mode, promoting relaxation and helping to ground individuals by connecting them to their physical bodies.
Holding your sternum can also be part of some somatic or grounding techniques that use gentle pressure or a self-hug to help regulate the nervous system in complex PTSD,
The dive reflex can help regulate intense emotions by slowing the heart rate and activating the parasympathetic nervous system, which promotes a calming state and counteracts the fight-or-flight response often seen in Complex PTSD (C-PTSD). To use it, you can submerge your face, wrists, or the back of your ears in cold water for 30 seconds or apply a cold pack to your eyes and forehead, focusing on slow, controlled breathing. This technique acts as a physiological “brake” on the stress response, helping to reduce panic and restore emotional balance.
This technique is perhaps less appropriate during the night because it can wake you up, so combining it with other treatments, depending on the context, is more effective for long-term management.
Actively shaking your hands can reduce panic by releasing built-up tension and stress through neurogenic tremors, a natural part of the nervous system’s response to trauma and stress. This technique, a component of exercises like TRE (Tension and Trauma Releasing Exercises), helps to discharge excess energy, calm the nervous system, and bring the body into a more balanced state. You can also use other grounding techniques, such as sensory activation, self-soothing touch, and physical movement, to manage panic and stress associated with Complex PTSD
Also, when you feel an emotion, locate it within your body. Observe an emotion that you are resisting or saying no to. When you find it, whether it is in your mind or part of your body, like the abdomen or chest, allow it to be more present. That’s when you can release it. Surrendering to the emotion helps us to let go of it.
Bilateral stimulation mimics the natural brain waves in REM sleep. It also builds resilience for your nervous system. Cross your arms and tap opposite shoulders. This is called the butterfly hug. This touch sends calming signals to your nervous system. Another one is to search for bilateral stimulation music on YouTube.
Sometimes, when you start to feel an emotion, such as the panic of butterflies or the tightness in the chest, instead of allowing the emotion to take over and bring it to the forefront of your thinking, bring your attention to the very centre of the feeling.
As I write this now, I have what feels like a huge bag of rocks in my stomach. I haven’t been able to eat today, my stomach has been churning, my mouth has been dry, and I have had butterflies. I have struggled to separate these physical sensations from the thoughts that come as a result. The bodily sensations create fear and panic, and thus, my thoughts become doom and gloom. Suddenly, I am panicking that I won’t cope with the next minute, hour, or day.
I meditated for thirty minutes, and this, at the time, really helped. But, as I have described in other blogs, sometimes managing Complex PTSD is like constantly putting small fires out. No sooner have you extinguished one, another one ignites. It is exhausting. And terrifying. It’s the very reason I write when I am in the eye of the storm. Not only does it help engage my creative and logical brain and disengage the fight/flight, but it also gives you, the reader, an authentic insight into real mental health.
Today I have put my hand on my heart, using humming to soothe my nervous system, taken a walk with my dog, and done some writing. I fight through days like this, and I want to express how much empathy I have for anybody unlucky enough to share the experiences I have. I hope that my blogs are of some use, that you might feel less alone. It’s the very reason I write. I have also dedicated my life to caring for others in my nursing role, and between the two roles, I only hope I am making a difference in someone’s life.
