Settle Your Nervous System
The month of March is filled with doctor appointments for me. And, when I say filled I mean at least 5-12 per week every week of the month. That’s A LOT of driving, waiting, and talking about health issues. I mean, it is basically a part time job at least!
This would be fine if going to the doctor was a carefree experience. However, after many, manyyyyy negative interactions with the healthcare system, going to the doctor is NOT a chill time.
Like, I literally have white coat syndrome. My blood pressure is normally low or at the normal 120/80 in daily life. But, even for the doctors I really enjoy, my bp is 150/95 at least even when taken with proper technique.
It used to be ‘oh hah haha’ funny, but it’s getting old.
Why?
Because I get all hot, shaky, and can’t think which can negatively affect my appointments, and the rest of my day tbh.
The doctor office isn’t the only time this happens. I am literallyyyy a Sicilian and German firecracker combo who can get really fired up. Dropping things, running into corners, forgetting things, having to work around a body that doesn’t always cooperate can work me up into a tizzy, especially on days when my bandwidth is already pretty low.
But let’s be real, there is a time and place for being fired up. And, there are times when our body remembers something in the past and becomes activated even though it’s NOT what is actually happening in the moment. Like, I should be able to step into a doctor’s office without my body remembering every traumatic time at the doctor’s and flooding my system with DANGER messages before anything even happens.
You too?
Here is something to try…
Settle and Integrate
Settle and Integrate is a lovely exercise from Laura Khoudari's book called 'Lifting Heavy Things - Healing Trauma One Rep at a Time'. Laura outlines her own journey of using movement to heal personal trauma. Personally, I have found her writing to be accessible and informative and she provides exercises to integrate the concepts she talks about.
Anywayyy I like the settle and integrate exercise because it helps me sloooooowww down. When I am worked up it feels like everything is going a mile a minute and I am disconnected from my body. The breathing cues and physical touch in the exercise put me back in touch with my body, settle my system and gives me the opportunity to calm my mind so I can move forward.
This exercise is one of my favorite exercises from the book (aside from activation exercises - which I have a post on here, so check that out if you are interested) - give it a try if you are looking to relax and reset.
In a quiet place, find a comfortable seat on a chair or the floor. Feel yourself being supported by the chair or floor. If you'd like, take a breath, inhaling and exhaling through your nose.
Next, you will move through hand-to-body positions, spends 20-30 seconds in each (or however long feels right to you). Close your eyes and with your palms to your face, fingers pointing up, place the heels of your hands on your eyes or cheekbones (whichever you prefer) and let your fingers rest on your forehead. Pause for 20-30 seconds.
With your eyes open or closed, cup the center of your forehead with one hand while cradling the back of your head with the other, applying equal amounts of gentle pressure. Let your fingers point in whatever feels natural. Pause for 20-30 seconds.
For the next position, bring your hands to your shoulders, either by crossing your arms over your chest and placing hands on opposite shoulders, or by placing each hand on its respective shoulder and lowering your elbows. Apply gentle downward pressure. Pause for 20-30 seconds.
Next, bring your hands to your back, near waist if possible and support the back of your body. Pause for 20-30 seconds.
Finally, bring one hand to your forehead and the other to the center of your chest, providing support to the front of your body. Pause for 20-30 seconds.
End with your hands in an easy position, perhaps prayer, with your chin somewhat tucked. Feel for either your breath on your fingertips or sensations in and around your hands. Thank yourself for taking a moment to provide yourself with support and care.
Once you are finished, explore how you feel with these questions -
Did you like the exercise?
Was it beneficial?
Would you use it again? If so, when?
Keep in mind that it may take a few times to find value in the exercise. Sometimes trying to slow down with something new, like this exercise, when we are that escalated can bring more frustration. If that is the case, it may be worth trying it when you aren’t about to explode. That way you can get a more accurate idea of how this exercise affects you.
As always, if you try the exercise, let me know what you think! Did you like it? How did it make you feel? Did it help calm you?
