When we feel emotionally threatened—whether due to stress, conflict, or past trauma—our nervous system instinctively shifts into survival mode. This threat response (fight, flight, freeze, or fawn) is designed to protect us but can also lead to emotional reactivity and disconnection in our relationships. Mindfulness-Based Stress Reduction (MBSR) offers evidence-based practices that help regulate the nervous system, increase emotional resilience, and improve relational well-being. By integrating mindfulness into daily life, we can move from reacting impulsively to responding with awareness and care.
One of the core components of MBSR is mindfulness meditation, which trains the brain to observe thoughts and emotions without immediately acting on them. When we feel triggered, pausing to notice our breath or sensations in the body helps us disengage from automatic threat responses. This activates the parasympathetic nervous system, signaling safety to the body and reducing stress hormones like cortisol. Over time, mindfulness rewires the brain, strengthening our ability to stay present and centered even in difficult moments. MBSR also incorporates body awareness practices, such as the body scan meditation, which helps individuals reconnect with physical sensations and release stored tension. Many people who experience chronic stress or trauma-related responses become disconnected from their bodies as a protective mechanism. By gently bringing attention to different areas of the body with curiosity and nonjudgment, the body scan supports nervous system healing and helps restore a sense of safety. This practice can be especially helpful in relationships, as it increases awareness of bodily cues that signal emotional overwhelm, allowing for more intentional self-regulation. Another key aspect of MBSR is mindful communication, which fosters deeper connection and reduces relational conflict. When we practice non-judgmental awareness, we become better at listening with openness rather than reacting defensively. Simple practices like taking a mindful breath before responding in a difficult conversation or noticing the sensations of an emotional reaction without acting on them help create space for more compassionate interactions. These skills support healthier boundaries, more thoughtful responses, and increased emotional attunement in relationships. As we integrate MBSR practices into our lives, we build nervous system resilience and strengthen our capacity for emotional regulation. Healing from an overactive threat response takes time, but with consistent practice, we can create a sense of inner stability and connection that supports both our well-being and our relationships. Each mindful breath, moment of awareness, and act of self-compassion is a step toward healing—offering us the possibility of greater peace, emotional balance, and deeper, more fulfilling connections with ourselves and others. Would you like guidance on starting an MBSR practice that fits into your daily life?
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When we feel emotionally threatened—whether by conflict, past trauma, or overwhelming stress—our nervous system shifts into survival mode. This threat response (fight, flight, freeze, or fawn) is the body’s way of protecting us, but it can also disrupt our emotional balance and relationships. We may lash out, shut down, or people-please to avoid discomfort, even when these reactions don’t serve our long-term well-being. Dialectical Behavior Therapy (DBT) offers practical skills to help us manage these intense emotions, regulate our nervous system, and respond to challenges with greater awareness and care.
One of DBT’s core components is Mindfulness, which helps us observe our emotions and reactions without immediately acting on them. When we notice ourselves getting triggered, mindfulness encourages us to pause, name what we’re feeling, and engage with the present moment rather than reacting impulsively. This simple shift allows the prefrontal cortex (the thinking part of our brain) to engage, giving us more control over how we respond. By practicing mindfulness regularly, we train our nervous system to recognize that we are safe, reducing emotional reactivity over time. Another essential DBT skill for managing the threat response is Distress Tolerance, which teaches us how to navigate emotional crises without making things worse. Techniques like TIP (Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation) can quickly calm an overactivated nervous system, helping us regain a sense of control. By engaging in distress tolerance strategies, we communicate to our body that we are not in immediate danger, allowing us to respond to conflict and stress with greater stability and clarity. In relationships, the Interpersonal Effectiveness skills of DBT help us set boundaries, communicate needs, and navigate conflict without falling into patterns of defensiveness or avoidance. The DEAR MAN technique (Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate) provides a framework for expressing ourselves clearly while maintaining respect for both our needs and the needs of others. This approach strengthens relational trust and reduces the likelihood of emotional escalation, making it easier to repair and maintain meaningful connections. As we practice DBT skills, we support our nervous system’s natural capacity for healing and regulation. With time and consistency, our ability to pause, self-soothe, and communicate effectively grows, allowing us to move from reactivity to intentionality. Healing from the impacts of a dysregulated threat response is not about perfection but about building resilience through small, steady efforts. The more we practice, the more we reinforce safety within ourselves and our relationships, creating a life where connection, stability, and emotional well-being become the norm rather than the exception. Would you like specific guidance on practicing these skills in your daily life? Mindfulness is a powerful tool in supporting anxiety, as it helps shift focus away from anxious thoughts and toward the present moment. When anxiety strikes, our minds often race into the future, anticipating worst-case scenarios or reliving past stresses. Mindfulness, however, invites us to pause, notice, and observe our current experience without judgment. This practice creates a sense of space between us and our anxiety, offering relief from the constant cycle of worry. Simple techniques like mindful breathing, where you focus on the sensation of air entering and leaving your lungs, can calm both your mind and body, signaling to your nervous system that it’s safe to relax.
From the perspective of nervous system healing, mindfulness plays an essential role in regulating our body's stress response. When we practice mindfulness, we activate the parasympathetic nervous system, sometimes referred to as the “rest and digest” system, which counters the “fight, flight, or freeze” response triggered by anxiety. By engaging in grounding exercises—like noticing the sounds around you, feeling your feet on the ground, or focusing on a single object in your environment—you help soothe an overstimulated nervous system. Over time, these small moments of mindfulness can lead to lasting changes in how your body responds to stress, creating a more resilient and balanced nervous system. Dialectical Behavior Therapy (DBT), a highly effective approach for managing intense emotions, includes mindfulness as a core skill to support anxiety. Two useful DBT techniques are Observe and Describe. When practicing Observe, you simply notice your thoughts, feelings, or sensations without trying to change or judge them. It’s about creating awareness. Describe takes this a step further by naming what you're experiencing. For example, instead of saying, "I am anxious," you might say, "I notice a tightness in my chest and a sense of unease." This creates emotional distance from the anxiety, giving you room to respond calmly rather than react out of fear. By utilizing mindfulness skills to support nervous system healing, you can develop a toolkit that not only manages anxiety but fosters a greater sense of control and hope. Healing is possible, one mindful breath at a time. Anxiety often manifests not just in our minds but in our bodies as well, creating a sense of restlessness, tightness, or discomfort. This physical sensation is a sign that our nervous system is in a heightened state of arousal, often referred to as the “fight, flight, or freeze” response. One of the most effective ways to release this anxious energy is by actively moving it through the body. When we engage in intentional movement—such as dancing, yoga, or simply walking—we’re giving our nervous system the opportunity to reset, helping to calm the body and, in turn, quiet the anxious thoughts that accompany it.
A concept that has gained attention in nervous system healing is somatic experiencing. This therapeutic approach recognizes that trauma, stress, and anxiety can become “stuck” in the body, leading to chronic tension or discomfort. Somatic experiencing involves paying close attention to bodily sensations and allowing your body to complete stress responses that might have been interrupted. This might look like shaking out your limbs after feeling nervous, taking deep belly breaths, or even allowing your body to stretch and move in ways that feel natural. By listening to your body’s cues and responding with movement, you help it release pent-up energy and restore balance to your nervous system. It’s important to remember that nervous system healing is a gradual process, one that requires patience and self-compassion. Anxiety can make us feel disconnected from our own bodies, but somatic practices help rebuild that connection. With time, these practices can create a sense of safety and grounding, allowing you to move through anxious moments with more ease. Healing is possible, and every small step—whether it’s a simple stretch, a deep breath, or a mindful movement—brings you closer to feeling at peace within your body. Anxiety can often feel like a relentless wave of worry, spiraling into thoughts that are difficult to control. While anxious thoughts are natural, they can sometimes become overwhelming, leaving us feeling stuck or isolated. The good news is that with the right tools, we can manage these thoughts and reduce their impact on our daily lives. The first step in easing anxious thoughts is to understand them. Anxiety thrives on uncertainty, so identifying the specific worries can reduce the feeling of chaos. Simply naming the fear or concern—whether it’s about work, relationships, or health—helps bring the issue into perspective, allowing you to take a step back and evaluate it more clearly.
A compassionate way to counter anxiety is through grounding techniques, which are designed to bring you back to the present moment. Anxiety often drags our minds into the future, worrying about things that may never happen. Grounding exercises, such as deep breathing, sensory awareness (like noticing the texture of an object), or even a short walk, can help you reconnect with the present. This process of anchoring yourself in the "now" interrupts the anxious loop, giving your mind a break and allowing you to refocus with greater clarity. Finally, it’s important to remind yourself that managing anxiety is a journey, not a quick fix. Healing takes time, and setbacks don’t mean failure—they are simply part of the process. Seeking support, whether from a therapist, a loved one, or a trusted community, can make a world of difference. With patience and self-compassion, you can learn to soothe your mind and move through anxious moments with more ease, knowing that anxiety doesn’t have to define your life. There's hope in every step forward. Supporting a loved one who is experiencing anxiety can feel challenging, especially if you’re unsure how to help. Anxiety is often overwhelming for the person going through it, but your presence and understanding can make a significant difference. The most important thing is to approach your loved one with compassion and patience. Let them know that their feelings are valid, even if you don’t fully understand their experience. Avoid minimizing their anxiety or telling them to "just relax." Instead, listen without judgment and acknowledge that their emotions are real and important.
One of the best ways to support someone with anxiety is by creating a sense of safety and predictability. Anxiety often stems from a nervous system stuck in a state of heightened alertness, so anything you can do to help them feel grounded and secure can be healing. This could mean offering to help them establish a calming routine, encouraging breaks from stressful situations, or simply being a reassuring presence. Ask them what they need when they're feeling anxious—sometimes just sitting quietly with them or offering a grounding activity like deep breathing or a short walk can help them feel more in control. It’s also essential to support your loved one’s journey toward professional help. Encourage them, gently, to seek therapy if they’re open to it, as a trained mental health professional can offer tools and strategies tailored to their specific needs. Be patient with their progress, understanding that healing from anxiety takes time. Celebrate the small victories along the way, whether that’s a moment of calm or the courage to face a fear. With your compassion and support, your loved one can begin to feel less alone in their struggle and more hopeful about their path forward. Anxiety can feel overwhelming, but understanding the needs of people who struggle with it can bring a sense of hope and healing. Anxiety often originates from an overactive nervous system, which becomes stuck in a state of heightened alertness. For those who experience anxiety, the path to healing involves both addressing the underlying causes and providing the nervous system with the support it needs to return to balance. Here are 10 key needs of anxious people, centered on calming the nervous system and fostering emotional well-being.
1.Safety and Stability: A person with anxiety needs a sense of safety, both physically and emotionally. This means creating a stable, predictable environment where they feel secure. Whether it’s a safe home, supportive relationships, or a calming routine, stability helps the nervous system settle. 2.Validation: Anxious individuals often feel misunderstood or judged. They need their emotions to be validated—knowing that their feelings are real, important, and not something to be dismissed or minimized. Validation creates space for healing by reducing shame and isolation. 3.Calm Environment: A peaceful, low-stimulation environment can do wonders for someone who is anxious. Soft lighting, quiet spaces, and soothing colors help regulate an overstimulated nervous system. 4.Predictability: For people with anxiety, uncertainty can be a major trigger. Predictable routines, clear communication, and planning can ease some of the stress that comes with not knowing what’s next. This gives the brain a break from constantly scanning for danger. 5.Mindfulness and Grounding Practices: Mindfulness, deep breathing, and grounding techniques help anxious individuals bring their nervous systems back to the present moment. These practices engage the parasympathetic nervous system, the body’s natural “rest and digest” mode, helping to calm the fight-or-flight response. 6.Movement and Physical Activity: Gentle movement such as yoga, walking, or stretching can regulate the nervous system and help release built-up tension. Physical activity encourages the production of endorphins and lowers cortisol levels, reducing anxiety and promoting emotional balance. 7.Connection and Support: Anxious people need connection to others. Compassionate, understanding relationships can help them feel less alone in their struggles. Knowing there’s someone who listens and supports them, without judgment, is vital for emotional healing. 8.Adequate Sleep: A nervous system that is constantly on high alert requires rest to repair and restore balance. For anxious individuals, prioritizing healthy sleep habits is critical, as sleep deprivation can exacerbate anxiety symptoms. 9.Nutrition and Hydration: A healthy, balanced diet is essential for nervous system health. Nutrient-dense foods support brain function and emotional regulation, while staying hydrated helps maintain overall physical and mental well-being. 10.Therapeutic Support: Whether it’s talk therapy, medication support, or movement-based therapy, professional support is crucial for those managing anxiety. Working with a therapist can help address underlying issues, teach coping strategies, and guide nervous system healing. Healing from anxiety is possible, and it begins by recognizing the body’s needs and creating an environment that fosters calm and connection. With the right support—self-care, professional help, and/or community—individuals with anxiety can nurture their nervous system, find relief, and begin to move forward with renewed hope. Understanding the origin of mental health disorders involves examining a complex interplay of various factors that can influence an individual's mental well-being. One of the most comprehensive models used to understand this complexity is the bio-psycho-social-spiritual model. This approach recognizes that mental health is not solely the result of biological factors, but also includes psychological, social, and spiritual dimensions. Each of these areas can contribute to the development of mental health disorders, making it essential to consider the whole person in treatment and prevention efforts.
Biological factors play a crucial role and include genetics, neurochemistry, and physical health conditions. For instance, research has shown that certain mental health disorders, such as depression and schizophrenia, can run in families, suggesting a genetic component. Neurochemical imbalances, such as deficiencies or excesses in neurotransmitters like serotonin and dopamine, are also linked to various mental health issues. Biological factors can serve as a pre-disposition to mental health disorders and become expressed in the presence of stress or trauma. Additionally, physical health problems, chronic illnesses, and even prenatal factors can influence mental health, underscoring the need for a holistic approach to healthcare. The psychological, social, and spiritual dimensions are equally significant. Psychological factors include one's emotional state, coping mechanisms, and past trauma or experiences. Social factors encompass relationships, community support, and systemic oppression, which can profoundly impact one's mental health. For instance, relationship distress or financial uncertainty can exacerbate mental health issues. Lastly, the spiritual dimension involves an individual's sense of purpose, beliefs, and connection to something greater, which can provide resilience and a sense of peace. By addressing all these aspects, individuals can achieve a more balanced and fulfilling life, fostering hope and recovery in the journey towards mental well-being. Stay tuned for next week’s blog about hope for healing mental health disorders. The mental health needs of LGBTQ+ individuals are unique and complex, often shaped by the distinct challenges they face in society. Discrimination, stigma, and the pressure to conform to heteronormative and cisnormative expectations can create an environment where LGBTQ+ people are more susceptible to mental health issues. Studies show that LGBTQ+ individuals are at a higher risk for depression, anxiety, and suicidal ideation compared to their heterosexual and cisgender counterparts. These elevated risks underscore the importance of providing tailored and sensitive mental health support that acknowledges and addresses these specific challenges.
One critical aspect of supporting LGBTQ+ mental health is understanding the impact of minority stress. Minority stress refers to the chronic stress experienced by individuals from stigmatized minority groups. For LGBTQ+ individuals, this stress can stem from various sources, including internalized homophobia or transphobia, experiences of discrimination, and social rejection. Such stressors can profoundly affect mental health, leading to feelings of isolation, low self-esteem, and chronic anxiety. Mental health professionals need to be aware of these factors and incorporate them into their therapeutic approaches, creating a safe and affirming space for LGBTQ+ clients. Healing the nervous system is a vital component of mental health care for LGBTQ+ individuals. Chronic stress and trauma can dysregulate the nervous system, leading to symptoms such as hypervigilance, anxiety, and emotional numbness. Techniques that promote nervous system healing, such as mindfulness, deep breathing exercises, and somatic therapies, can be particularly beneficial. These practices help individuals reconnect with their bodies, release stored tension, and cultivate a sense of safety and calm. By integrating nervous system healing into mental health care, therapists can help LGBTQ+ clients build resilience and recover from the impacts of trauma. Moreover, social support plays a crucial role in the mental well-being of LGBTQ+ individuals. Building and maintaining connections with affirming and supportive communities can mitigate the negative effects of minority stress. LGBTQ+ support groups, community organizations, and online forums can provide safe spaces for individuals to share their experiences, receive validation, and find solidarity. These connections not only reduce feelings of isolation but also empower individuals to embrace their identities with pride and confidence. Encouraging LGBTQ+ individuals to seek out and engage with supportive communities can significantly enhance their mental health and overall well-being. Ultimately, a compassionate and holistic approach to mental health care is essential for LGBTQ+ individuals. By addressing the unique challenges they face, promoting nervous system healing, and fostering supportive social connections, we can create an environment where LGBTQ+ individuals can thrive. Mental health professionals, allies, and communities all play a crucial role in this process. Through understanding, empathy, and proactive support, we can help ensure that every LGBTQ+ person has the opportunity to live a fulfilling and mentally healthy life. Now we will count to twelve and we will all keep still...What I want should not be confused with total inactivity. Life is what it is about...If we were not so single-minded about keeping our lives moving, and for once could do nothing, perhaps a huge silence might interrupt this sadness of never understanding ourselves. -Pablo Neruda, Keeping Quiet
Last week, I was doing an exercise class that focused on the legs. We did one side, and by the time we switched to the opposite leg, my whole lower body felt sore! I didn't want to move to the right side of my body, as the left side already hurt enough. I considered giving up, when the instructor spoke up. "Instead of focusing on the pain you are currently in and what you have left," she said, "appreciate the work you have already done." In that moment, my perspective totally changed. Instead of dreading the work left to be done, I started appreciating the other side of my body. I may have even congratulated myself out loud. As I thought about the work my body had done physically, I found myself lost in a series of personal memories where I had become overwhelmed by the tasks ahead of me. How many times had I spent more time dreading an exam in college than actually studying for it? Or what about the times when I have known I needed counseling but refused to go out of fear of the work ahead. The dread and anxiety about the future can seem crippling and even lead to a type of paralysis. But What If We Slowed Things Down? Instead of ruminating about our own fear and discomfort surrounding the future, what might happen if we paused to celebrate the small decisions that helped us arrive at our present. Is there something in your near future that surrounds you with anxiety? Maybe it's a job you are nervous to apply for, or a conversation with a friend that you are dreading. Or perhaps it is the day-to-day that bogs you down. When my child was younger, I used to lie in bed and think, "there is no way I will have enough energy to make it through tomorrow." What if we slowed down our worry and replaced it with remembrance? What made you interested in the job you are nervous to apply for? What professional skills are you proud of? What work did you do to attain those skills? Take time to remember what you have done and celebrate your accomplishments. For the mother worried that she will never have enough energy for the next day, remember the work you did that morning! Did you wake up? did you change diapers? did you hold and nourish your child? celebrate the work you have already done. As we take time to celebrate our past accomplishments, we can be led to empowerment and find freedom from anxiety. Can you pause today to celebrate the small victories in your life? What have you done today that has led you to success? What about in the past week or month? At times, our minds are moving so quickly that it seems impossible to slow down to pause and remember. If this practice seems too daunting to you right now, it could be helpful to seek outside help from a counselor. Working with a counselor will not only help you to create more space to make decisions, but will also help reduce overall stress. If you can in this moment, I invite you to pause. Appreciate the work you have already done. |
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