Anxiety and its Impact on the Nervous System
A common human experience
Have you ever felt uneasy, worried or fearful about something? Maybe it was a short-lived experience. Perhaps it's been a relentless reality for some time. If so, you are not alone.
Anxiety is a common experience that impacts millions of people worldwide. Feelings of fear, worry, and uneasiness, are just a few signs that you may be experiencing anxiety. Physical symptoms such as increased heart rate, sweating, and trembling also accompany anxiety.
To better understand anxiety and its impact on the nervous system, let's take a look at the Polyvagal Theory, a groundbreaking concept developed by Dr. Stephen Porges. This theory provides valuable insight into the physiological responses connected with anxiety and offers a new perspective on how we can manage it.
The Polyvagal Theory
The Polyvagal Theory suggests that the Autonomic Nervous System (ANS), responsible for regulating bodily functions, is made up of three interconnected branches: the ventral vagal, sympathetic, and dorsal vagal branches. Each branch plays a crucial role in our physiological responses to stress and threat.
1. Ventral Vagal (VV):
The VV branch is associated with feelings of safety, security and social engagement. When activated, it promotes a sense of calm and connection. However, in individuals with anxiety, the VV branch may be underactive, leading to difficulties in regulating emotions and social interactions. This can result in heightened anxiety responses and a reduced ability to self-soothe.
2. Sympathetic Nervous System (SNS):
The SNS is responsible for the "fight-or-flight" response, which is triggered when we perceive a threat. In individuals with anxiety, the SNS may become overactive, leading to an exaggerated stress response. This can manifest as increased heart rate, rapid breathing, and heightened alertness. Extended activation of the SNS can contribute to chronic anxiety and other physical symptoms associated with anxiety disorders.
3. Dorsal Vagal (DV):
The DV branch is associated with immobilization and shutdown responses. When activated, it can lead to feelings of dissociation, numbness, zoning out and disconnection. In some cases, individuals with anxiety may experience a dysregulated DV response, leading to a freeze response or a sense of being overwhelmed and unable to cope.
Impact of Anxiety on the Nervous System
Anxiety can have significant effects on the nervous system, impacting both physical and emotional well-being. Chronic anxiety can lead to a dysregulated autonomic nervous system, resulting in a constant state of hyperarousal or hypoarousal. This dysregulation can contribute to a range of symptoms, including fatigue, digestive issues, muscle tension, and sleep disturbances.
Managing Anxiety from a Polyvagal Perspective
Understanding anxiety through the lens of the polyvagal theory can provide valuable insights into effective management strategies. Here are a few approaches:
1. Regulation Techniques: Engaging in activities that promote a sense of safety and connection, such as deep breathing exercises, mindfulness, and grounding techniques, can help regulate the autonomic nervous system and reduce anxiety symptoms.
2. Social Support: Building and maintaining healthy relationships can activate the VV branch, promoting feelings of safety, security and support. Seeking out social connections and engaging in activities that promote a sense of belonging can be beneficial for managing anxiety.
3. Therapeutic Interventions: Therapies such as cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), and somatic experiencing can help individuals with anxiety rewire their nervous system responses and develop healthier coping mechanisms to move toward greater nervous system regulation.
A holistic approach
Understanding anxiety and its impact on our nervous system through the lens of the Polyvagal Theory gives us valuable insight into the responses our nervous system displays in relation to anxiety. By taking a holistic approach and incorporating regulation techniques, seeking social support, and exploring therapeutic interventions, individuals can develop effective strategies to manage anxiety and promote a sense of holistic wellbeing.
As always, I encourage you to seek out professional help for a thorough approach to anxiety management.
