Polyvagal theory exercise, exploring the situation

Explanation

When old signals of danger become bridges to our present, these can become triggers to fall back on the energy and habits of old survival patterns. These survival patterns once protected you from pain. But it is often these very survival patterns that keep us from growth and development in the present. The purpose of this exercise is to gain insight. And with this insight into your here and now to develop the awareness to make an intentional choice instead of continuing to follow old patterns unconsciously.

Exercise

When you become aware that you have an excessive sympathetic response to a current situation, ask yourself the following insightful question:

"At this time, in this place, in relation to this person or persons, is this level of response really necessary/appropriate?"

Be curious and inquisitive about your response; have there been times in the past when you showed the same response? What are the similarities and what are the differences?

Tip

For example, record this question in your notes app on your phone (your journal will do as well, of course) and grab it at times when you experience that your reaction is too intense.

Write down your answers and see if you start to recognize patterns over time. This question also applies well when you shoot more into a dorsal response.

The more you begin to answer this question and gain insight into your reactions, the easier it will become to look at this with distance and begin to consciously make a different choice. And that's where the difference between responding and answering arises. The former you do from an emotion and the latter from your consciousness.

Fun exercise? We post a new one weekly on Wednesdays. The course you get for free with the Safe and Sound Protocol gets also includes a number of exercises.