• The adrenals also delivers some cortisol to the brain, which shuts down the admin team in the pre-frontal cortex  (who make all the rational decisions) and give the SWAT team, who are poised for action in the brain’s limbic system, the green light.  Once the threat has passed or been dealt with the SWAT team go back onto standby and the admin team come back online.

This makes sense if you consider the car analogy - if you spent time thinking about getting out the way of a car, you'd probably be too late!  That's why the SWAT team, who make quick direct action are needed and the admin team who might need to organise a meeting to discuss the event are not!

These deliveries of adrenalin and cortisol cause physical and sensory shifts in some of the following ways:

Things that can help in the moment

• Don’t stress about what caused your senses to perceive ‘threat’.  Later, when you are regulated, you can come back and investigate.  

• It is useful to note for yourself things that can cause your anxiety but, in the moment, just know your SWAT team is running the show and the admin team will not be up and running for a while.

• Understanding your body’s response, however messy it feels, it’s a protective response.  Know that your body is trying to support you and protect you. 

 Imagine someone has jumped in front of a bullet for you.   You wouldn’t yell at them for their response, if there was no bullet, you would thank them for their help and reassure them that there was no bullet. We kind of need to do the same!  Don’t feel the immediate need to try and fix it - befriend, be curious and name what it is ‘a stress response’ and know your body is trying to support you.

• Know it will not kill you -  though the sensations may cause you to feel this way.

• Can you get some fresh air?

• Bring your attention to your breath.  Take a few deep breaths.

• If you are surrounded by people, can you remove yourself and take a moment to get some space/air either by yourself or with a trusted friend.

• Find a space to sit on the floor with your back against a wall.  This can help ground you and give the sensation of support.

• Hugging a pillow or something weighted can help you feel calm.

• For some people distraction helps, for others this can make things worse and the avoidance and need to ignore the sensations heightens them.  If this is the case for you this video may help with suggestions {add video}

• Humming – might sound strange but in terms of regulation - it activates the vagus nerve which counteracts the stress response.  When you hum, your vocal muscles create soothing vibrations that travel down your throat and chest and trigger a relaxation response.

Things that can help in the long-term

• Work on regular regulating practices (see regulation)

• Nutrition

  • • Vitamin D Making sure you are getting enough sunshine.

    • Magnesium Can improve sleep, help calm nervous system and improve mood.

    • Vitamin B6 (supports your adrenal glands) Chickpeas, bananas, soya beans, milk B12 – is essential for nerve tissue health and brain function.

    • Probiotics Studies have shown that the bacteria in your gut can impact your mood.

    • Restricting Caffeine/Sugar – (see nutrition)