Navigating Anxiety & Anger with Polyvagal Awareness: 3 Vital Questions
Anxiety and anger are natural responses to stress, but sometimes they can feel overwhelming, hijacking our thoughts and emotions. During these moments, it's essential to pause and reflect on what's truly happening within us. By asking ourselves the right questions, we can better understand and manage our anxiety and anger.
***If you're a women with anxiety and anger in Colorado seeking therapy, I encourage you to take the next step and schedule a free consultation.
In the realm of Polyvagal Theory, understanding how our nervous system responds to stress is crucial for promoting resilience and well-being. By asking three fundamental questions, we can gain insight into our physiological and emotional reactions, empowering us to regulate our responses effectively. Below we’ll explore these important questions, along with suggestions for finding calm and regaining control.
Is the Response Needed in This Exact Moment? When anxiety or anger strike, it's crucial to discern whether our response is proportional to the situation at hand or if it's triggered by past experiences. Sometimes, our bodies react to current stressors as if they were reminiscent of past traumas. Take a moment to pause and reflect: Is this reaction necessary right now, or is it a response to something from my past? If it's the latter, consider seeking support from a therapist or support group. Processing past traumas can help develop coping strategies and alleviate anxiety triggers.
Is the Intensity of My Response Proportional to the Stressor? Anxiety and anger have a way of magnifying our emotional responses, often making them feel larger than life. It's essential to gauge whether the intensity of our reaction matches the stressor. If not, it may be helpful to examine the source of anxiety more closely. Practice mindfulness techniques to differentiate between present stressors and past traumas. By grounding ourselves in the present moment, we can better regulate our emotions and prevent anxiety from spiraling out of control.
How Will I Know It's Safe to Move Back Into a More Regulated State? Once we've acknowledged our anxiety or anger and assessed its intensity, the next step is to determine when it's safe to return to a more balanced state of mind. Look for signs of relaxation and relief, however small they may seem. Engage in activities that promote relaxation, such as deep breathing, meditation, or physical exercise. These activities can help regulate emotions and signal to our bodies that it's okay to let go of anxiety and embrace calmness.
Anxiety and anger can be challenging adversaries, but by asking ourselves the right questions and practicing self-awareness, we can learn to manage it effectively. Remember, it's okay to seek support when needed, whether from friends, family, or mental health professionals. By consciously revisiting these questions, we reinforce our capacity for self-awareness and intentional regulation, enhancing our ability to navigate stress with grace and resilience.
BONUS TIP: To integrate these questions into our daily lives, consider putting them on a sticky note or as a note on our phone. This simple act can serve as a reminder to pause and engage our higher, logical brain function, which may be impaired when we are in an activated stress response and our body is prioritizing survival responses.