How to Prioritize Your Mental Health This Summer Using Polyvagal Theory
Written by: Emma Cook, LICSW LCSW
Spending more time outside in the warm weather has given me the opportunity to reflect on my intentions and desires as I head into the busy summer months. For myself and many of my clients, the summer brings fullness in a variety of ways. Social lives often feel more active, being outside in the sun brings a sense of a more fulfilling day, and plans like travel and time off of work or school provide us with space to practice new or forgotten pleasures. This fullness often helps alleviate symptoms and create ease for those of us who experience mental health hardships. It is easy to lean into these external circumstances as a cushion for mental health and forget about the inner skills we have developed to create a sense of stability and safety.
One of my intentions for the summer is to prioritize staying present with my nervous system. I want to consciously offer it what I can to increase regulation, connectedness, and compassion. One particular theory I look to when seeking guidance around these ideas is Polyvagal Theory (PVT). Polyvagal Theory offers insights into the mind-body connection. It poses that the autonomic nervous system (ANS) helps us to regulate emotions, behavior, and social interactions. The autonomic nervous system responds to cues of both safety and danger. This means that we can actively create safety to promote regulation and set boundaries to address the perceived danger. When we feel safe and secure, we can relax, connect, and engage with others. When we feel a sense of danger, we react out of fight-flight-freeze.
How Polyvagal Theory Helps
So, what does it look like to harness this information and actively work on mental well-being during the summer?
1. Mindful-awareness:
When I notice that my body feels free to move, I make eye contact with strangers with ease, and I’m quick to smile or laugh, I know that these are some of my body’s cues of safety. When I notice that my thoughts feel loud, I find my gaze unfocused, and I speak rapidly with pressure, I know that these are my cues of perceived danger. Knowing this and developing a deeper awareness of my body’s unique cues of safety and danger has given me greater control over my ability to self-regulate.
Creating practices that build this mindful awareness muscle should look different for everyone. Consider the time and space you realistically have, or can carve out, to dedicate to a self-regulation practice. This may look like starting your morning outside on your porch or balcony and engaging in a body scan. Perhaps it feels helpful to use a breathwork practice throughout your day to tap into your body more periodically. Or maybe an evening wind-down practice of stretching or yoga feels right. Find what allows you to tap into that mind-body connection and go with that.
2. Self Compassion:
Once this mind-body awareness has been built, introducing self-compassion can amplify feelings of inner safety. This includes acknowledging and validating your experiences. One of the ways that I practice this is through journaling. It is not a daily practice. I know that it is unreasonable to hold myself to that standard. Instead, I’ve used self-compassion to accept that I will only use journaling as a tool when it feels helpful and when I am drawn to do so. Taking time to write about my experiences, feelings, and thoughts has allowed me to slowly reframe my inner dialogue. Over time, my feelings about myself have been more and more informed by compassion rather than shame.
Another question I use in the therapy space as a polyvagal therapist is: What self-care practices make you feel nurtured? This can be hard for clients who rarely receive nurture in their primary relationships. Use self-compassion as you search for the actions that feel nurturing. It may take, what feels like, a long time. However, building patience for yourself is another practice that promotes regulation and self-compassion. So don’t be discouraged if you have to wait to find what works for you!
3. Social Engagement & Co-Regulation:
Another essential practice for promoting a sense of safety is nurturing your social connections. I like to ask myself: What activities and people offer me a greater feeling of connection? For me, being surrounded by my yoga community helps me feel supported and empowered. And that walking with a close friend and talking about our feelings promotes a sense of belonging and importance. One of the best activities for me during summer is to be in a body of water with friends. This cultivates a sense of connectedness to nature and the earth. I actively take part in these activities to meet my nervous system’s needs, especially during the summer months.
Another question I use as a polyvagal therapist with clients and myself is: What relationships and environments help me feel understood and validated? I like to remind my clients that an environment or relationship that previously made me feel understood and validated may not illicit those same feelings anymore. Staying open and cultivating acceptance of this fact has allowed me to continue to find what feels right for me now. Taking some time to write down a list of the spaces and people that offer these feelings can be one way to develop this skill. Making a plan to be in that space or reaching out to those people is another step toward co-regulation.
Connect with a Polyvagal Therapist in Washington, DC This Summer
Polyvagal Theory offers some amazing, simplistic ways for us to cultivate well-being. Find what works for you and leave behind the practices that don’t quite fit right now. Having a polyvagal therapist in Washington, DC who can offer support and space to explore these ideas is another great way to promote mental health. Consider keeping regular appointments for individual therapy over the summer. You can also make a plan with your polyvagal therapist to check in even when you anticipate feeling ‘better’ over the next few months.
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Get in contact and schedule a consultation with us.
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Other Services Our Therapists Offer in Washington, DC & Virginia
As a therapy practice for young adults, we understand that everyone’s needs are unique. That’s why our Washington, DC-based polyvagal therapists offer a variety of counseling services to empower you on your journey. Our services include therapy for dating and relationships, therapy for self-esteem, and depression therapy. As well as stress and anxiety treatment, and executive functioning support. We also offer couples therapy for those who are looking to grow in their relationships. We would love to chat with you today about the ways we can support your growth at our counseling practice serving the Washington, DC area and Online in Virginia!