Finding Balance in a Broken world. Somatic Resourcing Tools for Managing Anxiety and Traumatic Grief.

In a world that often feels scattered and unregulated, it's entirely human to experience intense responses, including those "fight or flight" reactions, when confronted with global turmoil and trauma. These are the emotional storms we all weather on our unique journeys. Our quest for balance and emotional well-being is a shared endeavor, one that connects us deeply. As we journey together through these tempestuous seas, we'll explore somatic resourcing tools rooted in the wisdom of Stephen Porges' Polyvagal Theory. These exercises will serve as our lanterns in the darkness, helping us rediscover a sense of calm and mastery amid the chaos.

Step 1: Breathe and Anchor

Somatic Resourcing Insight: Your breath is a powerful anchor that can help you transition from "fight or flight" to a state of calm and balance.

Exercise:

1. Find a quiet, safe space to sit or stand comfortably.

2. Close your eyes, if you wish, and place your feet flat on the ground.

3. Inhale deeply through your nose, expanding your diaphragm, for a count of 4.

4. Exhale slowly through your mouth for a count of 6, releasing tension with each breath.

5. Repeat this deep breathing for several minutes, focusing on the rhythmic rise and fall of your breath.

Somatic Resourcing Insight: Deep breathing triggers your parasympathetic "rest and digest" system, signaling safety and initiating a shift from a state of stress to one of serenity and balance. Engage in deep, diaphragmatic breathing to slow down your heart rate and activate your parasympathetic nervous system. Try the 4-7-8 technique: Inhale for a count of 4, hold for 7, and exhale for 8. Repeat this several times until you feel more grounded.

Step 2: Sensory Grounding

Somatic Resourcing Insight: Engaging your senses grounds you in the present moment, helping you navigate away from panic and anxiety.

Exercise:

1. Name five things you can see in your immediate surroundings, such as a chair, a plant, or a book.

2. Identify four things you can touch or feel nearby, whether it's the texture of a table, the warmth of your skin, or the fabric of your clothes.

3. Notice three things you can hear, whether it's the sound of your own breath, distant traffic, or the gentle hum of a refrigerator.

4. Acknowledge two things you can smell, such as a nearby flower or the comforting aroma of a favorite scent.

5. Pay attention to one thing you can taste, savoring a sip of water or any lingering taste in your mouth.

Somatic Resourcing Insight: Engaging your senses in this manner redirects your focus from internal anxiety sensations to the external world, facilitating a shift in your nervous system toward a state of balance.

Step 3: Self-Soothing Touch

Somatic Resourcing Insight: Gentle self-soothing touch activates your parasympathetic response, providing a sense of security and calm.

Exercise:

1. Sit or stand in a comfortable and secure space.

2. Place one hand on your heart and the other on your lower abdomen.

3. If you feel at ease, close your eyes.

4. Apply gentle pressure with your hands and feel the rise and fall of your chest with each breath.

5. Continue this self-soothing touch for a few minutes, embracing your connection with your own body.

Somatic Resourcing Insight: Self-soothing touch stimulates your vagus nerve, communicating to your body that it is safe and cared for, promoting a sense of calm and equilibrium.

Step 4: Social Connection

Somatic Resourcing Insight: Our nervous system is profoundly influenced by social connection. Even when alone, you can seek support from a trusted person.

Exercise:

1. Reach out to someone you trust through a call or text, informing them about your anxiety.

2. Express your feelings honestly, without judgment or reservation.

3. Request reassurance, comfort, or simply their presence to help navigate through the storm of anxiety.

4. Continue engaging with them until you begin to feel grounded and a sense of calm returns.

Somatic Resourcing Insight: Connecting with a trusted person activates your social engagement system, fostering a feeling of safety and equilibrium during anxiety.

Balancing the scales in a world that often feels disjointed and overwhelming is an ongoing journey. These somatic resourcing tools, rooted in the Polyvagal Theory, offer a reliable means of guiding you out of the "fight or flight" response and into the tranquil waters of the parasympathetic system. As you embark on this path, remember to be patient with yourself. Over time, you'll become more adept at steering through the currents of anxiety, finding your way to serenity and balance.