Feeling Anxious or Shut Down? Your Nervous System is Trying to Help
Why Do We Feel Stressed, Anxious, or Panicked?
Ever felt like your brain and body are on completely different wavelengths—one overreacting, the other shutting down? That’s not just you being "dramatic" or "too sensitive." It’s your nervous system doing exactly what it was designed to do: keep you safe.
Stress, anxiety, and panic aren’t just mental experiences—they’re deeply physical responses rooted in the nervous system. Understanding how your body reacts to stress can help you move through it more effectively, rather than feeling stuck or overwhelmed.
Today, we’re looking at stress, anxiety, and panic through the polyvagal and somatic lens—which means we’re diving into how your nervous system shifts between different states, why your body responds the way it does, and how to work with your nervous system rather than against it.
Your Nervous System 101: The Polyvagal Perspective
Your autonomic nervous system is constantly scanning your environment for cues of safety or danger. This process, called neuroception, happens outside of conscious thought—meaning, your body reacts before your brain can even make sense of what’s going on.
Dr. Stephen Porges’ Polyvagal Theory explains that our nervous system operates in three main states:
These states aren’t bad—they’re survival mechanisms. The goal isn’t to eliminate fight/flight or shutdown but to learn how to shift back into safety when needed.
The Body’s Stress Response: A Somatic Breakdown
🔥 Stress: The Nervous System’s First Alarm
Stress is a normal part of life. It’s your body’s way of mobilizing energy when you need it—whether for a deadline, a workout, or an important conversation.
But when stress becomes chronic, your body stays in a heightened state of alertness, making it harder to relax and recover.
What stress looks like in the body:
Increased heart rate
Shallow breathing
Muscle tension
Digestive issues
Irritability or difficulty concentrating
⚡ Anxiety: When Fight/Flight Won’t Turn Off
Anxiety is stress that sticks around—even when there’s no immediate danger. Your body is stuck in a sympathetic (fight/flight) state, constantly scanning for threats.
What anxiety feels like:
Racing thoughts
Feeling "on edge"
Restlessness or inability to relax
Sleep disturbances
❄️ Panic & Shutdown: When the System Overloads
If stress or anxiety escalates to the point where your system feels completely overwhelmed, it may move into panic or shutdown mode (dorsal vagal state).
What this feels like:
Feeling frozen or paralyzed
Numbness or dissociation
Difficulty speaking or thinking clearly
Feeling disconnected from your body
How to Work WITH Your Nervous System (Instead of Against It)
Step 1: Recognize Your State
Before you try to "fix" anything, just notice where you are on the nervous system ladder:
Are you calm and connected? (Ventral Vagal)
Are you anxious and restless? (Sympathetic)
Are you numb or shut down? (Dorsal Vagal)
Bringing awareness to your state is the first step to shifting it.
Step 2: Use Somatic Tools to Shift States
Different states require different strategies. Here’s what works best for each:
For Anxiety (Sympathetic Fight/Flight State):
Ground through the senses (5-4-3-2-1 technique).
Slow, deep breathing (elongated exhales to activate the vagus nerve).
Shake it out (physical movement to release adrenaline).
For Shutdown (Dorsal Freeze State):
Small, gentle movement (wiggle fingers, stretch, sway).
Humming or singing (stimulates the vagus nerve).
Warmth & comfort (cozy blankets, tea, pressure from a weighted object).
For Returning to Safety (Ventral Vagal State):
Co-regulation (talking to a safe person, hugging a pet).
Breathwork + affirmations ("I am safe in this moment").
Play & joy (laughing, listening to music, engaging in a hobby).
Final Thoughts: Your Nervous System Isn’t the Enemy
Stress, anxiety, and panic aren’t "bad"—they’re your body’s way of trying to protect you. The key is learning how to listen to your nervous system, respond with care, and shift back into a state of safety when needed.
Your body wants balance. The more you practice somatic awareness and nervous system regulation, the easier it becomes to move through stress and find calm again.
✨ What’s Next? Stay tuned for more somatic & polyvagal-based tools for nervous system regulation!
