In this blog article, we will briefly explore:
- What resilience is
- The role of the autonomic nervous system in maintaining resilience
- What we can do to move through our current challenges with more inner balance and ease
Resilience refers to the state in which our nervous system recovers and adapts with relative ease to past experiences of stress or trauma. This also applies to dealing with stress in the present moment and includes the capacity to build resilience for future adversities. When we are resilient, we are able to approach life with a healthy sense of optimism.
Our autonomic nervous system operates primarily below our conscious awareness and plays a vital role in our physical and emotional well-being. It is a highly complex system. Within this intricate system, there are three distinct states that dictate our responses to various stimuli: feeling safe, fight or flight, and freeze.
1. Feeling Safe State
In this mode, we feel healthy, calm, and mentally clear. When faced with challenges, we have the capacity to deal with them and recover quickly. In other words, we are resilient. The body’s energy is directed toward restoration, healing, and well-being.
2. Fight or Flight State
Our fight or flight response automatically kicks in when our body perceives danger or stress. We are driven to take the necessary action to ensure our survival, and a significant amount of energy is expended in this state. If we have sufficient resilience to handle the situation, we return to feeling safe once the adversity has been addressed. However, prolonged periods of reactivity can lead to chronic stress, severe energy drains, and various physical and mental health issues.
3. Freeze State
When the automatic fight or flight response is activated in response to a perceived threat, and we perceive no way out of the situation, such as feeling completely helpless, the freeze response is triggered. This generates trauma physiology. Over time, we feel weighed down, and life feels overwhelming, leading to negative self-talk. If not addressed promptly, this low-energy state can have negative health consequences.
The Solution: The State of Regulation
Ideally, we should spend most of our time feeling safe. However, current uncertainties, financial challenges, work stress, and our fast-paced lifestyles often keep our autonomic nervous systems locked into the fight or flight state. This is where the state of regulation comes in. As the only species on the planet with the ability to consciously self-regulate, we can shift between reactivity (fight or flight) and resilience (feeling safe) as needed. We have the power to influence our autonomic nervous system in a way that fosters resilience, regardless of the adversities and challenges we face.
When our nervous system is regulated, we can effectively respond to stressors without becoming overwhelmed. Striving for regulation enables us to navigate life’s ups and downs with greater ease and inner balance.
If you’re interested in learning more about consciously creating inner balance and resilience, visit the Resilience Training Program Page
Here’s a tip to help you:
- Place one hand on your belly and the other on your chest.
- Breathe normally.
- Notice which hand moves the most.
When we are stressed, we tend to engage in shallow, upper chest breathing, which keeps the fight or flight response active. To reduce the stress response, it helps to use our diaphragm and breathe in a normal manner, allowing our belly to extend as we inhale. Follow this with a normal exhale. Breathing in this way, in a natural rhythm, encourages the body to relax more.
Watch a baby breathe to get a better idea!