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The Polyvagal Theory: How to Calm the Body

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polyvagal theory

By Ashley Barnes, M.S. AMFT What is Polyvagal Theory? Polyvagal Theory explains the impact that our nervous system has on our experience of threat and safety. Shifts in our autonomic nervous system (which regulates involuntary physiological processes like heart rate, respiration, digestion, etc.) produces key states of being: rest-and-digest (safe), fight-or-flight (unsafe, mobilization), or shutdown (unsafe, freeze). The autonomic nervous system is composed of three divisions, two of which are the sympathetic and parasympathetic nervous systems.  If we have unresolved trauma in our past, struggle with chronic stress, or experience anxiety and depression, we may live in a version of perpetual fight-or-flight. This is hard on the body and can lead to many adverse health outcomes, both physical and mental. What is the Vagus Nerve? Central to Polyvagal Theory is the vagus nerve, “is the longest cranial nerve in the body, containing both motor and sensory functions in both the …

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Anger Management Therapy

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polyvagal theory

By Ashley Barnes, M.S. What is anger? Anger is, at its core, a very normal and human emotion. It is important to distinguish that we all experience anger and that it is okay. Anger can serve as data that something is making us uncomfortable, crossing our boundaries, or impeding on our sense of wellbeing.  Anger can be warranted, but sometimes it clouds our judgment. When we get angry, our nervous system is sent into fight mode as a result of perceived threat. Perceived threat could be an insult thrown our way or a wrongdoing directed towards us. When our nervous system is in fight mode, our amygdala is activated more than our prefrontal cortex; the prefrontal cortex is responsible for calculated decision making, understanding of long term consequences, and judgment (American Addiction Centers, 2022).  When angry, you may “see red” or get “tunnel vision.” You may experience rapid heart rate …

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Celebrating AAPI Heritage Month 2023

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polyvagal theory

By Ashley Barnes, M.S. Why Asian American and Pacific Islander (AAPI) Heritage Month? Asian American and Pacific Islander (AAPI) Heritage Month is celebrated in the United States during the month of May, recognizing the incredible ways that Asian Americans and Pacific Islander Americans have contributed and influenced the culture, history, and achievements of the United States.  May was chosen because of its historical significance for the AAPI community, commemorating the immigration of the first Japanese people to the United States, as well as Golden Spike Day (May 10, 1869), which marked the completion of the transcontinental railroad, largely built by Chinese laborers. President Jimmy Carter signed Asian American Week into law in 1978, designating a week to celebrate the AAPI community. In 1990, President George H. W. Bush signed a bill that extended the week into a full month; further, it was President Barack Obama who changed the name to …

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What Are the 8 Dimensions of Wellness?

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woman enjoying sunlight in room with plants while wondering ... what are the 8 dimensions of wellness?

Medically reviewed by Mark Hrymoc, MD What are the 8 dimensions of wellness? Wellness is often mistaken for not being physically sick. Some think being unwell means having the flu, headaches, diabetes, cancer, or other conditions. However, the physical aspects are just one element of overall wellness. The Global Wellness Institute defines wellness as the “active pursuit of activities, choices, and lifestyles that lead to holistic health.  In total, there are eight dimensions of wellness, sometimes referred to as the circle of wellness. Below are details of each dimension and how to improve them. You don’t need to try for complete balance in each area. Life doesn’t work that way. Focus on the areas needing the most attention. 1. Physical Wellness Since this is the first area that most think of when it comes to wellness, starting with physical wellness makes sense. It refers to how you care for your …

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Helping Someone with a Process Addiction

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By Ashley Barnes, M.S. What is a process addiction? When thinking of the word “addiction,” one may picture alcohol, illegal drugs like cocaine, or addictive prescription drugs  – all substances of abuse. However, addictions come in many forms and are not limited to substances. Addiction can look like repeated behaviors that have harmful effects on a person’s life. Behavioral addiction, also called process addiction, refers to “the compulsion to continually engage in an activity or behavior despite the negative impact on the person’s ability to remain mentally and/or physically healthy and functional in the home and community” (American Addiction Centers, 2022).  Common for all who struggle with addiction, those who have process addictions may find the behavior they engage in psychologically rewarding, perhaps even feeling elated or “high” while engaging, only to later feel remorse, guilt, and experience consequences for said behavior. Dopamine, the neurotransmitter responsible for human pleasure, satisfaction, …

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