Recognizing Nervous System Dysregulation and Finding Calm
Understanding Your Nervous System's Response
It is common to move through our days without realizing how much our bodies are processing behind the scenes. When we encounter a stressor, our nervous system may shift into a state of dysregulation. This is not a failure on your part, but rather your body's attempt to protect you. By learning to tune into these physical sensations, you can begin to nurture a more supportive relationship with your internal landscape.
Recognizing Physical Signs of Dysregulation
Everyone experiences stress differently. Some people notice a tightness in their chest or a rapid heartbeat. Others may experience a shallow breath, a feeling of being frozen or stuck, or perhaps a sudden sense of disconnect from their surroundings. You might also notice digestive changes, cold hands, or a buzzing energy in your limbs.
These sensations are simply signals. When you notice them, you might try to pause and name them without judgment. Simply acknowledging that your body is having a physical response can be a powerful first step toward self-compassion.
The Power of Co-Regulation in Virtual Therapy
Co-regulation is the process of using another person's calm presence to help soothe your own nervous system. While we often think of this happening in person, it is entirely possible to experience this connection during virtual therapy sessions.
Through the screen, your therapist can help you anchor yourself, providing a safe container where you can explore your experiences at your own pace. The intentional focus on safety and attunement helps create a shared space where your nervous system can learn to feel a bit more at ease.
A Step-by-Step Co-Regulation Practice
You can try this exercise during a session or in your daily life to help invite a sense of grounding.
- Find a comfortable position in your chair, feeling the weight of your body pressing down.
- Let your eyes soften and focus on a neutral object in your room, or if you prefer, gently close your eyes.
- Allow your therapist to provide a gentle, steady voice as you focus on the rhythm of your own breathing.
- If you feel comfortable, place one hand over your heart and one on your belly to feel the warmth of your touch.
- Take a moment to notice if there is even the smallest shift toward comfort or release.
This practice is not about changing how you feel, but rather about being present with your experience in a supported way.
A Gentle Next Step
If you are looking for a supportive space to explore your nervous system and build a deeper sense of self-understanding, you are welcome here. Alicia DeFilippis, LPC, provides a compassionate, virtual environment for individuals across New Jersey and Delaware. We invite you to reach out and request a consultation to see if our approach feels right for your journey.
