The Polyvagal Ladder and States of Our Nervous System
Did you know that we have an automatic response system within us that reacts to stressors without us even thinking? Our nervous system responds within milliseconds to stimuli around us and determines overall how we’ll feel as a result - optimal, anxious, or shut down. There are three different response states that our nervous system is capable of: Ventral Vagal, Sympathetic, and Dorsal Vagal. We’ll learn more about the three below, and in the next blog we’ll find ways to move up and down the ladder to help us regulate our nervous system in response to stressors.
Ventral Vagal - The Top of the Ladder
At the very top of our ladder is the nervous system state of Ventral Vagal, otherwise known as Safe and Social. We are at our most optimal level of functioning here.
Emotionally: we can handle stressors with ease and regulated emotions, emotions are being processed and aren’t overwhelming
Cognitively: we can take in new info from our environment and use it to let ourselves know we’re safe, we’re able to socialize, connect, and communicate clearly
Physically: we feel relaxed, safe, comfortable, and regulated in our bodies, may even be mindfully connected to the space we’re in
Sympathetic Nervous System - The Middle of the Ladder
The next state going down the ladder in called Sympathetic, which many of you may know better as hyperarousal or fight/flight.
Emotionally: we are feeling anxious, panicky, maybe angry or aggressive. Emotions feel overwhelming and disregulated
Cognitively: our thoughts are racing, ruminating, or disorganized. We aren’t able to think as clearly or take in new info, socializing becomes more difficult
Physically: our hearts rates and tension in our body increases, we feel jittery or experience more chronic pain. Sleep becomes difficult
Dorsal Vagal - The Bottom of the Ladder
The last state on the ladder is called Dorsal Vagal, often referred to as hypoarousal or shut down. (This is not the same as Freeze or Fawn, which are actually a blend of Sympathetic and Dorsal).
Emotionally: we feel numb, flat, depressed. May be dissociating or feeling “nothing”
Cognitively: feeling like we can’t think at all, withdrawing socially
Physically: decreased heart rate, less or slower movement, potential for excessive sleep
Using our knowledge about each state can help us know what strategies to apply to get us back up to our optimal functioning in Ventral Vagal. In the next blog we’ll talk about how to tell our story in these 3 different states, and some other tips to move up or down the ladder. There are also more comprehensive exercises to get to know how each state manifests in your own life. If you are interested in doing these exercises, reach out to schedule a consultation!
Tina Caro, LPC, CCATP, ADHD-CCSP
*Please note that this blog is for your information only and does not constitute clinical advice or establish a client-counselor relationship.