Triggered… Now What?
The sympathetic nervous system (SNS) is responsible for the body's "fight, flight, freeze, flop or fawn" response to stress. It activates numerous physiological changes in the body, such as increased heart rate and respiration, as well as the release of stress hormones such as adrenaline and cortisol.
Our bodies were brilliantly designed in evolutionary terms to respond to life threatening emergencies. Our ancient ancestors would not have been able to survive without these responses. Today our threats aren’t usually coming from other humans and wild animals, but are perceived ongoing threats. You body doesn’t know the difference between worrisome ruminations or emotional distress and a real attack, which is a real bummer because prolonged activation of the SNS can take a serious toll on physical and mental health. Coping strategies can help individuals manage their SNS responses and reduce the negative impacts of chronic stress. In this article, general strategies to have in your back pocket, as well as specific suggestions for each circumstance.
Symptoms of Sympathetic Nervous System Response
The following are the signs and symptoms of a sympathetic nervous system response:
Rapid heart rate
Elevated blood sugar levels
Rapid or shallow breathing
Dilated pupils
Increased sweating
Increased blood pressure
Muscle tension
Rapid, racing thoughts
Difficulty sleeping
Feeling on edge
How to Cope with Sympathetic Nervous System Responses in General
Practice mindfulness: Gaining awareness of your responses is a learning process and is the first step to working through your triggers. Mindfulness meditation practices can help you become aware, calm your thoughts, reduce muscle tension and regulate your breathing. Take deep, slow breaths to activate the parasympathetic nervous system which can deactivate the SNS's response to stress. Practicing awareness of your body and environment is especially helpful during freeze and flop responses. If you can’t move, begin with gentle movements of the eyes. You might try focusing on one corner for a minute, then shift your gaze to another corner.
Stay active: Physical activity is good for your body and your mind, and it helps reduce stress. Exercise can help release endorphins, which serve as natural mood boosters. Choose an exercise routine that you enjoy and do it regularly. Movement is especially important during a fight or flight. You don’t want to suppress the energy when you are activated. It’s important to find safe ways to express the energy. Create environments that won’t harm you or another person and allow the process to move through you. Shake, scream, punch, dance, run, whatever you need.
Engage with support systems: Talk to someone you trust. Seeking support is beneficial when dealing with SNS responses. This can help you co-regulate with someone who’s nervous system is already in a regulated state. You could also consider seeing a therapist or a counselor, who can help you develop coping strategies and understand your SNS responses more deeply. It can also just be a trauma informed person you feel safe with.
Eat healthily: Nutrition is everything. Eat a balanced diet of proteins, carbs, and fat sourced from whole foods. Balanced blood sugar and hormones are essential for supporting your body during periods of stress. Give your body the fuel that it needs to function optimally. You want to have semi-consistent energy. Having high highs and low lows due to lack of regular, balanced nutrition makes regulation unnecessarily difficult. Avoid excessive amounts of sugar, caffeine, alcohol, and other stimulants.
Get enough restful sleep: Lack of sleep or poor quality sleep also increases stress levels. Try to get at least seven to eight hours of restful sleep per night to help support your body's natural ability to manage stress. Allow yourself to sleep an extra hour or two whenever necessary, especially in the winter, and in your luteal phase if you experience menstrual cycles.
Relaxation techniques: Experiment with different relaxation techniques to find what works best for you. Some examples include massage, sound meditation, spending time in nature, elongated exhales or even forms of breathwork, yoga, Tai chi, or visualization techniques. The options are endless.
Empowerment and building resilience: Confidence plays a pivotal role in decreasing your perceived threats overall. Learning to stand your ground, and practicing strong boundaries is especially important for the fawn response. This oftentimes looks like people-pleasing or avoiding uncomfortable conversations at any cost, even at the expense of your needs and expressing your truth. Widening your window of tolerance for discomfort and will benefit your ability to live a more authentic life.
In summary, chronic activation of the SNS can lead to health consequences over time. To manage your stress, it's important to have some tools in your kit that can help you regulate. Being conscious of your reactions empowers you to use the regulation tools before symptoms escalate. Overtime learning how to regulate your nervous system will help you create a more peaceful and enjoyable life experience.
