The Nervous System’s Impact on Anxiety and Self-esteem.

What Does the Nervous System Have to Do with anxiety and self-esteem?

In my view, a lot.  One of the frameworks that influence my therapy style is Polyvagal Theory. This theory was developed by Stephen Borges, PHD. It describes the response of the autonomic nervous system to cues of danger or safety and the influence of the vagus nerve on our nervous system (we will dive deeper into the vagus nerve in future posts).  It is important to note that theories are debated, including this one. What I focus on is if the theory is helpful to my clients in reaching their goals - Polyvagal Theory is. 

This post is more technical than my other posts, so bear with me! Don’t worry about getting lost in the details of system names and functions. I present them to encourage curiosity about your own nervous system and its connection to your mental well-being.

Put on your nervous system glasses and let's dive in.

The Autonomic Nervous System through Polyvagal Theory:

The autonomic nervous system's primary role is to sustain life and regulate basic functions like eating, sleeping, and nervous system regulation.

While the autonomic nervous system is often portrayed as consisting of two systems - the sympathetic nervous system and parasympathetic nervous system - a closer look at the parasympathetic nervous system reveals it's composed of two circuits: the ventral vagal circuit and the dorsal vagal circuit.

This means it's also accurate to describe the nervous system as having three parts.

• Sympathetic Nervous System = Fight, Flight, or Freeze

When we react from the sympathetic nervous system, our fight, flight, or freeze survival responses kick in. This is where symptoms like anxiety, a racing heart, sweating, muscle tension, shaking, rumination, self-criticism, rage, or a sense of immobilization may occur.

This state is known as hyperarousal.

• Ventral Vagal Circuit = Calm and Safe-enough

When we respond from the ventral vagal circuit, we feel safe enough and connected. We experience grounding, clarity of thought, and the ability to be present with what's happening. We have the capacity to respond with awareness and choice.

• Dorsal Vagal = Collapse or Submit

Activation of the dorsal vagal system often leads to a response of collapse or submission, manifesting as excessive sleep, binge-watching Netflix, feeling shut down, clinical depression, low self-esteem or exhaustion.

This state is known as hypo-arousal.

It's important to note that the autonomic nervous system's response can be triggered by both external and internal stimuli. For instance, an alarm going off might trigger a fight, flight, or freeze response, or the memory of an alarm going off might elicit the same response.

So, what does the nervous system have to do with mental health?

A lot! Many people find themselves chronically stuck in hyper- or hypo-arousal states, or they may oscillate between these states without spending much time feeling safe-enough or grounded.

How Do We Work with This in Therapy?

In therapy, we aim to increase the window of tolerance between these states (Ventral Vagal Circuit). When we operate within the ventral vagal circuit, we're within our window of tolerance. This is where we can handle stressors without losing our ability to remain curious, think clearly, and respond rather than react, thereby avoiding additional suffering.

What is the Window of Tolerance?

Clinical professor of Psychiatry, Daniel Seigal, developed the term "window of tolerance." Although it's called a window, to me, it's more like a tunnel. When in a hyper state, the nervous system is activated above the window of tolerance, resulting in feelings of anxiety or difficulty relaxing. Conversely, when in a hypo state, the nervous system is depressed or below the window of tolerance, leading to feelings of  burnout, low self-worth or exhaustion. Living above or below the window of tolerance makes it challenging to remain aware of what's happening and have a choice in how to respond.

How Does This Nervous System Information Help Me?

Being aware of where you are in relation to your window of tolerance offers numerous benefits. I'll write more about this in future posts, but the starting point is being curious about the states you are in most of your day.

What does being curious do? That sounds like such a therapist thing to say.

First, it provides valuable information. Which state or states do you spend most of your day in? Do you often experience adrenaline or anxiety? Are you familiar with feelings of collapse, numbness, or shutdown? Do you know what it's like to feel grounded and safe-enough, even in the face of stressors?

Understanding this makes it easier to identify what's needed to shift into your window of tolerance. Do you need to calm and soothe your nervous system, or do you require an energizing tool?

Secondly, curiosity naturally enhances your ability to experience your window of tolerance. When you're in a state of hyperarousal or hypoarousal, the prefrontal cortex shuts down (the PFC is responsible for clear thinking). Even in the absence of danger, when the nervous system responds as if there is, rational thinking is suppressed. Tunnel vision is turned on. By focusing on being curious about your experience, you invite the prefrontal cortex to come back online, facilitating a natural shift to the window of tolerance. It is hard to stay in survival mode tunnel-vision when connecting to curiosity.

Now the Prefrontal Cortex?

The PFC is part of the limbic system, and I became fascinated by working with it during my meditation training and still am. Just as you go to the gym to build muscles, there are techniques to strengthen your prefrontal cortex and tools to expand your window of tolerance. And this brings us back to the original question:

What does the nervous system have to do with self-esteem and anxiety?

It provides a roadmap for understanding why symptoms such as anxiety, self-criticism, low-self esteem might develop. It also points to individualized therapy tools and techniques that will best support you in achieving your goals.

If you've made it this far, thank you for exploring the nervous system's connection to anxiety and self-esteem with me!

A practical tool this post focused on was the tool of using curiosity. Give it a whirl - where are you in your nervous system right now?