Mapping the Nervous System

An insight into PTSD, ADHD, Trauma, Depression and Anxiety

There are 3 primary states that the nervous system operates within. These states are Regulation, Activation and Shutdown. Having an awareness of what state you are in can give you great insight into what is happening within your body, why it’s happening and what you can do to change it.

Regulation

This is your regulated state, where you feel safe, relaxed and at peace with yourself. In this state, the sensations you experience are ones relating to being focused, relaxed, present, grounded and energised. The emotions felt relate to feelings of connectedness, happiness, calmness, safety, creative, content and open.

You might find running through your mind, thoughts of: “I can”, “I’m capable of…”, “Everything is okay…” and “I’m enjoying this”. Additionally, this state also has behaviours consistent with trusting yourself to make decisions, acting with intention and purpose, can maintain intimacy, are flexible and adaptable as well as can take breaks without feelings of guilt.

Activation

This state is where your fight or flight response sits. It’s your self-protective, hyper-aroused state of dysregulation. This state of being kicks in when your nervous system registers that there is a danger (real or perceived) and action is required.

In this state, the sensations you experience are rapid heartbeats, tight chest, shallow or fast breathing, muscle tension, heighted alertness with all sense, urgency to move or fidgety, teary, and sweaty or clammy palms.

The emotions felt relate to feelings of urgency – it must happen now, as well as feeling concerned, confused, annoyed, anxious, irritated, worried and panicked. You might find running through your mind thoughts of: “It has to be now”, “I have to keep going”, “There’s not enough time. Hurry.”, “Are they mad at me? Is this my fault?”, or constantly thinking about worst-case scenarios.

Additionally, the behaviours associated with this state are ones of rushing, constantly being on the go, unable to relax, needing to control everything, unable to sit still – being fidgety, nail biting, pacing, being easily distracted and forgetfulness.

Shutdown

This state is also a protective one, however it is a hypo-aroused state of dysregulation. Your nervous system has decided that the stress or the danger is just too much, too big, has happened too fast or lasts for too long and you do not have the ability to cope.

In this state, you actually separate from your body so that you don’t feel the pain (real or perceived) of what is occurring. In this state, the body becomes immobile and all conscious thought shuts down.

The sensations you might experience are slow and shallow breathing, going blank or limp, not being in your body, heavy, cold, exhausted or numb. The emotions experienced in this state are ones of hopelessness, helplessness, depressed, incapable of completing a task and unable to respond to or answer questions.

The thoughts associated with this are: “I can’t.”, “It doesn’t matter.”, “What’s the point?”, “It’s just too hard.”, “Who cares?” and “Nothing will ever change.”

Additionally, the behaviours witnessed when people are in these states are isolating or withdrawing from people or previously loved activities, difficulty holding eye contact and speaking; inability to physically move; state of frozenness and lack of expression; Unable to get out of bed.

So what can be done if you or someone your with begins escalating?

When you find yourself (or someone else) moving into a state of activation, with the emotions becoming bigger, the pressure mounting, the breathing rate increasing, the urgency to hurry and to rush, the need for things to be now or immediately, place one hand on your stomach and one hand on your forehead.

Become aware of your breathing and think only about your breath and weight or the heat of your hands. Tell yourself that all is well – as every thought relating to “there’s not enough time, hurry, rush, It’s my fault..” passes through your mind, repeat the words: “ALL IS WELL.” Alternatively, begin to hum.

As you begin to calm, cross your arms, placing the right hand on the left shoulder and the left hand on the right shoulder. Then, begin patting your upper arms with your hands. Continue with this patting until the breathing begins to slow.

Often when people are escalating, they tend to close their eyes. This is a protective measure. As they begin to de-escalate, they will gradually open their eyes. Alternatively, they may just stare – their eyes open but glassed over. Again, as they de-escalate, they will gradually begin to blink.