10 practical tools for managing anxiety

Anxiety is a common yet complex emotional experience that many people struggle with daily. While various therapeutic approaches exist to help manage anxiety, understanding the underlying mechanisms of our nervous system can provide deeper insights and more effective strategies for coping. One such framework is the Polyvagal Theory, developed by Dr Stephen Porges. This theory offers a new perspective on how our bodies respond to stress and anxiety, emphasising the role of the vagus nerve and its influence on our mental and emotional states.

What is Polyvagal Theory?

Polyvagal Theory centres around the vagus nerve, a crucial part of the autonomic nervous system (ANS) that runs from the brainstem throughout the body, influencing the heart, lungs, and digestive tract. This nerve plays a significant role in regulating our body's response to stress and safety.

According to Polyvagal Theory, the ANS has three primary states:

1. Ventral Vagal State (Safety and Social Engagement): When we feel safe, our ventral vagal complex (VVC) is activated. This state allows us to engage socially, feel calm, and think clearly. In this state, we are open to connection and communication, and our bodily functions, such as digestion and immune responses, operate optimally.

2. Sympathetic State (Fight or Flight): When we perceive a threat, our sympathetic nervous system (SNS) kicks in. This state prepares us to either fight the danger or flee from it. Physically, this manifests as an increased heart rate, shallow breathing, and a rush of adrenaline. Emotionally, we might feel anxious, panicked, or agitated.

3. Dorsal Vagal State (Shutdown or Immobilisation): If the threat feels overwhelming or inescapable, the dorsal vagal complex (DVC) takes over, leading to a state of immobilisation or shutdown. This is often experienced as numbness, dissociation, or extreme fatigue. It is the body's last resort when fight or flight is not an option.

Understanding these states and how we transition between them is key to managing anxiety effectively.

What are Polyvagal Breaks?

Polyvagal Breaks are techniques that help us shift from a state of heightened anxiety or stress back to the calm and safe ventral vagal state. These breaks are essentially tools that stimulate the vagus nerve, promoting relaxation and restoring a sense of safety. By incorporating these techniques into daily life, individuals can build resilience and better manage their anxiety.

Top 10 Polyvagal Breaks for Managing Anxiety

1. Controlled Breathing:

- How it Works: Slow, deep breathing activates the vagus nerve, signalling the body to relax. This type of breathing can shift you from a sympathetic state (fight or flight) back to a ventral vagal state.

- How to Do It: Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to rise, and then exhaling slowly through your mouth. Aim for a rhythm of about 4 seconds in, 6 seconds out.

2. Social Connection:

- How it Works: Engaging in positive social interactions can activate the ventral vagal state, helping you feel safe and connected.

- How to Do It: Spend time with a friend, engage in a pleasant conversation, or even make eye contact and smile at someone. These small acts can significantly reduce anxiety by reinforcing a sense of social safety.

3. Singing, Humming, or Chanting:

- How it Works: The vagus nerve is connected to the muscles of the vocal cords. Activities that involve vocalisation can stimulate the vagus nerve, promoting relaxation.

- How to Do It: Sing along to your favourite song, hum softly, or practise chanting. The vibrations created during these activities can help shift your nervous system into a more regulated state.

4. Physical Movement:

- How it Works: Gentle physical activity, like walking, yoga, or stretching, can engage the ventral vagal state by promoting a sense of embodied safety and well-being.

- How to Do It: Incorporate regular, mindful movement into your daily routine. Focus on activities that you enjoy and that feel soothing to your body.

5. Grounding Exercises:

- How it Works: Grounding techniques help anchor you in the present moment, counteracting the anxiety that often comes with being caught in worry about the past or future.

- How to Do It: Try the "5-4-3-2-1" exercise, where you identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This practice helps to calm the nervous system by bringing your focus back to the present.

6. Cold Water Exposure:

- How it Works: Cold water stimulates the vagus nerve, which can quickly shift you out of a heightened sympathetic state into a calmer ventral vagal state.

- How to Do It: Run your hands under cold water for 30 seconds or splash cold water on your face. This simple practice can provide an immediate sense of relief from anxiety.

7. Progressive Muscle Relaxation (PMR):

- How it Works: PMR involves tensing and then slowly releasing different muscle groups, which can help signal the body to relax.

- How to Do It: Start by tensing the muscles in your feet, hold for a few seconds, then release. Gradually work your way up through your body, ending with the muscles in your face. This technique helps to release physical tension, reducing the overall stress response.

8. Vagal Massage:

- How it Works: Gentle self-massage around the neck and shoulders can stimulate the vagus nerve, promoting relaxation.

- How to Do It: Use your fingers to gently massage the area behind your ears and down the sides of your neck. Apply light pressure and move in circular motions, helping to release tension and activate the vagus nerve.

9. Mindful Eating:

- How it Works: Eating mindfully can help engage the ventral vagal state by promoting a sense of calm and connection with your body.

- How to Do It: Focus on the taste, texture, and smell of your food. Eat slowly, savouring each bite, and pay attention to how your body feels as you eat. This practice can help reduce anxiety by grounding you in the present moment.

10. Visualisation:

- How it Works: Guided imagery or visualisation can help shift your nervous system from a state of anxiety to one of calm and safety.

- How to Do It: Close your eyes and imagine a peaceful place where you feel safe and relaxed. Engage all your senses as you visualise this scene, imagining the sights, sounds, smells, and sensations of being there. This technique can quickly soothe your nervous system and reduce feelings of anxiety.

Finally...

Polyvagal Theory offers valuable insights into the way our nervous system responds to stress and anxiety. By understanding these mechanisms, we can use Polyvagal Breaks to shift from states of anxiety or shutdown to feelings of safety and calm. Incorporating these top 10 practical techniques into your life can empower you to manage anxiety more effectively, enhancing your overall well-being and emotional resilience. Whether through deep breathing, social connection, or mindful eating, these tools can help you navigate the challenges of anxiety with greater ease and confidence.