The Parasympathetic Nervous System and Your Health

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Somatic Resilience

Vagus Nerve Disorders Dr. Arielle Schwartz

Resilience is defined as an ability to flexibly adapt to challenging, adverse, or traumatic life events. This ability to “bounce back” from traumatic events is deeply connected to having the opportunity to work through difficult life experiences. Importantly, resilience is not just a mindset or a set of behaviors. The human body is equipped with an innate physiological resilience system. This is your autonomic nervous system—the part of your nervous system which helps adapt, respond to stress, and return to homeostasis. Moreover, your parasympathetic nervous system holds keys to your health.

Your autonomic nervous system is built around the balance of two opposing actions and can function without you having to think about it consciously. The sympathetic nervous system is associated with the fight or flight response that is the result of the release of cortisol (stress chemicals) throughout the bloodstream. The parasympathetic is associated with relaxation, digestion, and regeneration. For example, your breathing, heart rate, and body temperature are regulated by this system. Ideally, your sympathetic and parasympathetic actions are meant to function in rhythmic alternation, a process that supports healthy rhythms of alertness and restfulness that facilitate physical and mental health. Unfortunately, chronic stress and unresolved trauma interfere with the balance between sympathetic and parasympathetic functions.

Individuals with unresolved PTSD can also resort to a primitive and unbalanced expression of the parasympathetic nervous system. Dr. Stephen Porges (2011) has identified that the parasympathetic nervous system has two presentations that depend upon whether you feel safe or feel threatened. This is due to the complexity of the vagus nerve (Read more here). In times of safety, the parasympathetic nervous system facilitates rest, relaxation, and digestion. However; in times of threat, the parasympathetic nervous system has a defensive mode which can lead to symptoms of fatigue, dizziness, or depression. This is especially the case when there was no way to escape traumatic situation.

“The use of mind-body therapies can help you reclaim a sense of safety in the here and now. You can learn tools to help you access the nourishing benefits of your parasympathetic nervous system. These restorative practices can help you improve digestion, increase immune system functioning, enhance thyroid health, and improve symptoms of depression.”
–Dr. Arielle Schwartz

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DBT for Trauma Treatment | Dr. Arielle Schwartz

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Dialectical Behavioral Therapy

Photo by Eugene Ivanov

DBT for trauma treatment offers increased self-control and can help you feel grounded in your life, here and now. Dialectical behavior therapy (DBT) was originally developed in the 1980s as a specific type of cognitive behavioral therapy for the treatment of borderline personality disorder. More recently, DBT has been applied to treat other disorders, and has been found particularly beneficial for PTSD. This therapy is founded upon principles of Zen Buddhist philosophy and contemplative practices. For example, the term “dialectical” refers to a synthesis of opposites, which is a core aspect of Zen practices.

The primary dialectic within DBT is the polarity between acceptance and orienting toward change. Here, we recognize that radical self-acceptance of who you are is a necessary condition for change and growth.”
–Dr. Arielle Schwartz

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Neuropsychotherapy and Trauma Treatment Dr. Arielle Schwartz

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The Neurobiology of Trauma Recovery

Art by Eugene Ivanov

In short, neuropsychotherapy refers to the practice of integrating neuroscientific research into psychotherapy. This integrative approach to therapy that explores the connections between your mind, body, environment, and social interactions. A wide range of therapeutic modalities are based in this neurobiological approach to healing including EMDR Therapy, Somatic Psychology, and time-tested relational therapy. Within this post, we will explore five components of trauma recovery based upon neuropsychotherapy: Relating, Resourcing, Reprocessing, Repatterining, and Reflecting.

“Reprocessing traumatic memories involves connecting traumatic memories with new information. As a result, distressing images, thoughts, sensations, and emotions associated with traumatic memories can be integrated with new resources. Overall, the neurobiology of trauma recovery helps you to learn how to move out of hopelessness, increase your capacity to feel empowered, and recognize that you are capable of living the life you want and deserve.”
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The Hero’s Journey in Trauma Recovery-Dr. Arielle Schwartz

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A Journey of Resilience

In the Colorado foothills where I live, we have a path that traverses an area of the forest that burned down several years ago. Under the burnt remains of these trees we discover a lush underbrush, bursting with new life that flourishes in the fertile earth. Each time I walk this trail, I am reminded that although traumatic life experiences can be devastating, they can also become a powerful force that awakens us to our aliveness. Painful events inevitably shape who we are; however, it is essential that we learn to look beyond the blackened trees of our internal landscape.

American mythologist, Joseph Campbell, described personal transformation as a hero’s journey. This involves confronting your inner demons as part of a quest for self-discovery. Traumatic events are often a call to enter the hero’s journey. You may feel as though you have been thrown into the abyss. In the hero’s journey, you are asked to slay your dragons in order retrieve the treasure that exists within you. As a result, you have an opportunity to discover a previously untapped source of inner strength and wisdom.

“The work of the Hero’s Journey in trauma recovery is difficult; but, this same work can serve as an initiation into wisdom and an awakening of the heart. You can learn to trust in your capacity for new growth.”
–Dr. Arielle Schwartz

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Connection and Co-Regulation in Psychotherapy-Dr. Arielle Schwartz

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Discovering Self in Relationship

Connection is at the core of all human experience. We all share the need to be seen and understood. We long to belong and to experience ourselves within the context of loving, nurturing relationships. Sadly, childhood neglect or abuse betrays our trust in others and can impair our ability to form healthy relationships as adults. A history of trauma can also contribute to ongoing experiences of dysregulation of the autonomic nervous system (ANS). The ANS is the part of your nervous system that manages how you respond to stress and allows you to relax in response to environmental cues.

Ongoing emotional dysregulation tends to interfere with our capacity for intimacy, parenting, or meaningful friendships. The concept of co-regulation, also called mutual regulation or social affect regulation, can be defined as the way in which one person’s autonomic nervous system sensitively interacts with another person’s autonomic nervous system in a way that facilitates greater emotional balance and physical health. Simply put, we humans are deeply interconnected with each other and influence each other in a multitude of ways.

“Through a healthy therapeutic relationship, you have opportunities to attend to the relational wounds from your childhood. Co-regulation in psychotherapy provides opportunities for you to have new, socially learned experiences of connection, attunement, acceptance, and compassion. Through somatic psychology we can fine-tune this exchange to find the sweet spot where our deepest healing resides.”
-Dr. Arielle Schwartz

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The Neurobiology of Traumatic Memory-Dr. Arielle Schwartz

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Why Survivors Forget

Traumatic Memory Dr. Arielle Schwartz

Photo Credit Jiri Hodan

Times of extreme stress such as traumatic events can impair how memory is stored and subsequently recalled. As a result, there may be portions of a traumatic memory that are unclear or forgotten. However, even memories with missing elements can still be vividly recalled with fragments of images and highly disturbing somatic sensations.

“Memories of physical or sexual abuse are held within portions of the brain highly sensitized to stress hormones. This can lead to strong emotions and body sensations without a well-developed ability to explain your experience with words. This process can evoke feelings of shame and self-doubt. A physiological explanation of traumatic memory can provide a foundation for increased self-acceptance and compassion.”
-Dr. Arielle Schwartz

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Out of the Shadows: Healing from Shame-Dr. Arielle Schwartz

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Bringing the Exile Home

Healing from Shame dr. arielle schwartz

Shame is a wound of not belonging. It leaves you feeling like an exile; a stranger in a strange land. Shame might come as a result of feeling different or not understood in your family. Shame is also connected to childhood abuse or neglect (You can read my blog on Shame in Complex PTSD here). Or, perhaps you were excluded, belittled, or bullied in school due to social or cultural differences. An important key to healing from shame is recognizing that inside of your embarrassment, sense of failure, or experience of rejection lies your undeniably legitimate human needs.

Most importantly, shame does not happen in a vacuum. This wound occurs in interpersonal and environmental contexts. Therefore, healing needs to occur not only within the self, but also within a social context. We all need to feel connected to others. We need to know that we are not alone in this the imperfect journey of being human.

“When we feel heard and welcomed by another, we have the opportunity to reclaim a sense of belonging. This foundation of being seen and understood helps each one of us become more of who we are meant to be. Through this process of belonging and becoming we take one important step closer toward healing from shame and reclaiming our wholeness.”
–Dr. Arielle Schwartz Continue reading →

Somatic Transpersonal Psychology-Dr. Arielle Schwartz

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Embracing the Mystery

Somatic Transpersonal Psychlogy

Opening by Arielle Schwartz

Carl Jung believed that disconnection from the deeper “Self” is the root cause of psychological distress. However, it is easy to over-identify with superficial aspects of ourselves and the world. In any therapeutic experience, we aim to deepen our knowing of ourselves and each other through a relational exchange. We take the risk to befriend our fears and discover a new depth of love and trust.

Within transpersonal psychology, we focus on the ways in which we are all connected to a greater whole. We have an opportunity to discover a deeper, felt sense of belonging in the world at large which cultivates a relationship to the soul which Jungian analyst, James Hillman, defined as the “seat of meaningful experience.”

In somatic psychology, we centralize body awareness as a primary healing agent in psychotherapy. A somatic approach to transpersonal psychology focuses on descending our consciousness into body and soul; connecting psyche with soma. We go within to listen to dreams, metaphors, sensations, and symbols. Here, we find the ways that we are interconnected with the people we meet and the planet we live upon.

“Within the depths, we discover the inseparable relationship between our personal happiness and the well-being of other people, our ancestors, and the earth.”
–Dr. Arielle Schwartz

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The Polyvagal Theory and Healing Complex PTSD-Dr. Arielle Schwartz

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Illuminate a Path to Freedom

The Polyvagal Theory Complex PTSD Dr. Arielle Schwartz

“No Say it all” Todd Williamson

If you have grown up with long-term, chronic trauma exposure you might find it difficult to accurately perceive whether people or places are safe or trustworthy. Sometimes, it can become difficult to tell differentiate between experiences that occurred in the past and what is happening now, in the present moment. The polyvagal theory helps us understand the neural circuits involved in these types of symptoms of PSTD and can illuminate a path to freedom.

Initial research about stress and trauma identified the sympathetic nervous system as responsible for PTSD symptoms. As a result, symptom reduction emphasized accessing the healing power of the parasympathetic nervous system and the “relaxation response”. At that time, the parasympathetic nervous system was only associated with our ability to rest, digest, regenerate, and heal from injury. While the parasympathetic nervous system does play a role in healing, it isn’t the whole story.

“It turns out that the parasympathetic nervous system is not only associated with relaxation but is also implicated with symptoms of PTSD. Stephen Porges introduced the polyvagal theory as a means to help us understand this dual function of the parasympathetic nervous system. His work reveals an evolutionary older survival mechanism in which the parasympathetic nervous system leads us to immobilize or “faint” in the face of a life-threatening event. Most importantly, the polyvagal theory teaches you to engage your social nervous system to consciously inhibit your defensive system. This allows you to finally find freedom from trauma symptoms and experience a deeply nourishing sense of safety here and now.”
–Dr. Arielle Schwartz

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Somatic Psychology and The Satisfaction Cycle-Dr. Arielle Schwartz 

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Explore The Satisfaction Cycle

The Satisfaction Cycle Dr. Arielle Schwartz

The satisfaction cycle is a concept that comes from Body Mind Centering (BMC) which was developed by Bonnie Bainbridge Cohen. This influential work in the field of somatic psychology proposes that our early learning of developmental movement patterns influences our sense of who we are in the world. For example, knowing that you are safe to explore your environment, that you can reach for what you want, and that that you can receive it once you get it provides a deep sense of accomplishment and gratification. Most importantly, movement patterns that are not sufficiently embodied can create disruptions not only in your physical development but in other areas of your life, such as the ability to relax, learn, process your emotions, communicate your needs, or have meaningful relationships.

Before you were able to stand, walk, or talk, in fact, even before you were born, you began to explore your world through your body. Your natural reflexes such as sucking, curling, reaching, and grasping movements allowed you to know yourself. You progressed through rolling and crawling until you eventually learned to walk. None of this needed to be taught to you, these reflexes act like a set of blueprints. However, this instinctual developmental process can be disrupted by relatively common events such as the birth of a sibling or by much more disturbing childhood events such as neglect or trauma.

As we grow up it is common to lose connection with our instinctual self. Our use of symbols and language disconnects us from the simplicity of our embodied experience. Moreover, if you have experienced abuse or neglect as a childhood, you may have had to override movement impulses to survive.

“Somatic psychology reminds us that the body does not just hold the memory of what happened to you, it holds the memory of what wanted to happen. For example, you can think of a child who was threatened and wanted to kick, scream, or run away but wasn’t able to do so for fear of making a bad situation worse. Somatic psychology helps us to slowly and mindfully reclaim these movement impulses as part of our healing. Embodying the satisfaction cycle can help you to connect to your inner sense of self and restore your birthright of balance in mind and body.”
–Dr. Arielle Schwartz

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