Sabrina A's Key Ideas from Anchored
by Deb Dana, LCSW

The brain shift between these three states:

1. Ventral Vagal: Feeling calm, connected, and open
2. Sympathetic: Feeling anxious, angry, or jumpy
3. Dorsal Vagal: Feeling numb, hopeless, or isolated

Understanding the different states of the nervous system can help us manage our emotions better. Remember to shift from Sympathetic to Ventral Vagal for a more peaceful and connected state. 🧘🏼‍♀️🧘🏾‍♂️

Awareness is the first step to regulation. By noticing shifts in our nervous system, we can guide ourselves to safety and connection.

Tip: Pay attention to how your body is feeling and exhale when you notice tension. The inhale will come naturally.

Practicing self-regulation techniques helps us stay in a state of connection and safety, even during stress.

Why is it important?

• Self-regulation keeps us connected and safe during stress
• It helps us stay in the Ventral Vagal state for optimal functioning

How to practice self-regulation

1. Focus on slow and deep breathing
2. Engage in calming activities like yoga, meditation, or listening to music
3. Develop a positive inner dialogue and practice self-compassion

In order to regulate effectively, we don't do it on our own. In fact, safe and caring relationships play a crucial role in calming and stabilizing our nervous system. Without positive social interactions, our well-being suffers.

Here are some key takeaways:

• Co-regulation and safe relationships are vital for regulating our emotions.
• Our relationships help us feel safe and stable.
• Positive interactions are necessary for our overall well-being.

Our breath and body play a key role in how we handle stress. Simple practices like deep breathing, movement, and grounding exercises can help calm our nervous system.

• Deep breathing can shift our body into a safe state
• Movement can also be a powerful tool to cope with stress
• Grounding exercises help us feel more connected and present in our bodies

The journey towards healing and regulation may seem daunting, but remember that it happens gradually. Every small moment of safety and connection can lead to lasting changes in our nervous system.

Some key things to keep in mind along the way include:

• Every small moment counts
• Progress is not linear
• Patience and self-compassion are essential

Together, with patience and self-care, we can work towards building a healthier and more regulated nervous system.

Engaging in playful, creative, and joyful activities can boost resilience and connection by activating the "ventral vagal system."

This system helps us cope with stress and form meaningful relationships.

• Play promotes problem-solving skills
• Joyful activities boost mood and decrease anxiety
• Creative expression is an excellent outlet for emotions

Remember to make time for play and joy in your life!

Our nervous system is unique and affects our emotions. Finding what works for us, such as music, nature, movement, or social connection, can help create lasting emotional stability. Here are some tips:

• Experiment and discover what activities or techniques help regulate your emotions
• Recognize your triggers and use your toolkit to manage them
• Remember that what works for someone else may not work for you