Understanding Overreactions Through Polyvagal Theory: A Path to Compassion and Healing

In this editorial, we delve into the complex world of “overreactions” to shed light on why these intense reactions occur and how they actually may be ‘emotional flashbacks’ or a trauma response. Rather than dismissing these experiences as mere overreactions, we will explore how they are deeply rooted in our physiology through the lens of Polyvagal Theory.

Emotional Flashbacks: More Than Overreactions

Have you ever reacted intensely to a situation and later wondered, "Why did I get so upset?" Perhaps it was a minor disagreement or a sudden loud noise that triggered a seemingly disproportionate response. These moments, often labeled as overreactions, can be understood more compassionately as emotional flashbacks.

Unlike typical flashbacks, where we vividly recall a past event, emotional flashbacks involve reliving the feelings associated with past trauma. Trauma isn't limited to physical abuse or near-death experiences; it includes any chronic disruption of connection and safety. These flashbacks can be triggered by seemingly unrelated situations, bringing up feelings of fear, shame, anger, or sadness.

For instance, someone who experienced inconsistent attention and love as a child might feel overwhelming despair when they perceive rejection, even from something as simple as a friend canceling plans. The canceled plans aren't catastrophic, but they trigger deep-seated emotional memories from the past.

Polyvagal Theory: The Nervous System’s Role

The polyvagal theory, developed by Dr. Stephen Porges, explains how our nervous system responds to stress and danger. The "polyvagal" refers to the vagus nerve, a critical component connecting our brain to various organs, including the heart, lungs, and digestive tract. This theory divides the autonomic nervous system into three states:

• Ventral Vagal State: Associated with feelings of safety and social connection. When this part is active, we feel calm and engaged, capable of positive interactions.

• Sympathetic Nervous System: Responsible for fight-or-flight responses. This system prepares our body to confront danger or flee from it. Imagine walking in a park and suddenly hearing a loud noise—your heart races, you start to sweat, and you're on high alert.

• Dorsal Vagal State: If a threat seems overwhelming with no apparent escape, our body might activate this shutdown response, making us feel numb, disconnected, or immobilized. This response helps protect us from chronic distress by conserving energy.

Image from atlasbiomed.com

Understanding Overreactions Through Neuroception

Our nervous system constantly assesses risk through a process called neuroception, scanning for cues of safety or danger without our conscious awareness. For example, a critical remark from a colleague might trigger your sympathetic response, causing your heart to race and palms to sweat, leading to a strong reaction. This isn’t an overreaction but an adaptive response based on your nervous system's assessment of threat.

Empowering Strategies for Managing Emotional Reactions

Understanding our emotional responses can foster self-compassion and healing. Here are a few strategies to apply this understanding:

• Therapeutic Support: Working with a somatic-based therapist or coach can help process past traumas and develop coping strategies for managing emotional flashbacks.

  • Somatic Experiencing: Developed by Dr. Peter Levine, this method helps release stored energy and turn off the threat alarm, restoring balance to the nervous system.

  • EMDR Therapy: Developed by Dr. Francine Shapiro, it is effective for resolving distressing memories and trauma, bringing balance to the present and future.

• Building a Support Network: Trusted friends or family members who understand your experiences can provide a sense of safety and connection, crucial for activating the ventral vagal state.

• Somatic Healing Techniques: These practices aim to release tension and stress held in the body, promoting a sense of safety and calming the nervous system. Techniques include:

  • Mindfulness and Self-Awareness: Pay attention to your body's signals and emotions. Recognize when you're feeling activated and consider whether past experiences might be influencing your current reaction.

  • Body Scanning: Notice areas of tension or discomfort in your body and gently allow those areas to relax.

  • Breathwork: Deep, mindful breathing can activate the ventral vagal complex, promoting relaxation and a sense of safety.

  • Movement-Based Practices: Yoga, tai chi, and qigong combine movement, breath, and mindfulness to regulate the nervous system.

  • Grounding Techniques: When an emotional flashback occurs, grounding techniques can help you stay present. Deep breathing, focusing on your surroundings, or using physical sensations like touching a textured object can anchor you.

Understanding that what we often label as overreactions are complex emotional responses shaped by our autonomic nervous system and past experiences can foster self-compassion and curiosity. By engaging in somatic healing practices, we can help our nervous system shift from a state of fight-or-flight or shutdown to one of safety and connection. This holistic approach to healing emphasizes the importance of addressing both body and mind, ultimately leading to greater emotional well-being.

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