Somatic Practices for Seasonal Shifts:
September is refreshing, it's a time that can propel our momentum and excitement to do new projects and make changes to our lifestyle. However, even if we no longer follow a traditional school calendar, some of us may associate September with going back to school or having our summer freedom taken away from us.
Because I am a bit of a somatics nerd, here are a few tips to support your nervous system during seasonal change from a polyvagal/sensorimotor perspective:
Tip #1 - Maintain Social Interactions
As mammals, we require the presence of others: eye contact, physical contact, in-person conversation all help to down-regulate the sympathetic nervous system, This can make us feel both calm but still engage. This helps us feel more grounded and emotionally safe. Texting and social media connections do not provide the same nervous-system response. It’s important not to underestimate the importance of friendships, community connection. Whenever you can, schedule an intentional time to connect with others. It can be brief interactions, but make it regular.
Even if you are working/socializing more remotely, there are ways to support your nervous system. For example, my colleagues and I go for nature walks once a week and do an audio call instead of a zoom meeting. We use nature to stimulate our sensory system and audio conversations to support each other emotionally. Also if you are struggling to find community during this time you are not alone. There are many social interest groups online that you can join, and people are always looking for offline connections.
Tip # 2 - Take Regular Breaks
The myth of productivity is a form of capitalism that makes us question our worthiness. Still, need convincing? Check out the Nap Ministry's IG account. Whether you take a break, stop indefinitely, say no, or decline to burn yourself out on someone else's timeline, you are still worthy of love and care. Remember that your nervous system has a rhythm, and if you can build in regular breaks and return to the rest-and-digest cycle you are essentially creating harmony in your nervous system. Your nervous system greatly impacts all your stress hormones, mood, sleep and how you nourish your body. Take frequent breaks. You don’t need to deserve or earn rest. It is your right. Rest looks different for everybody. Rest can look like movement. Try to drop your shoulders, feel your ground, get a breath of fresh air, stretch, socialize, make a cup of tea,… and yes, take a damn nap. So many somatic practices are simpler than you think. They just take practice. Managing your physical stress is a way you can improve your self-worth and prioritize your needs.
#3 - Try Embodying Activities
Connect with your bod pod. Unfortunately, despite what CBT junkies may claim, I don’t feel you can ‘think’ away anxiety or a low mood. We must experience an embodied shift in our soma, not just in our mindset. Embodying activity means doing something that helps you notice and experience yourself from the inside out. It could be simply paying attention to your breathing. It could be walking around the block mindfully, a juicy yoga flow, a knee-friendly HIIT class or strength training. Having a daily jolt to your system helps you can connect with parts of you that may be forgotten. Be cautious there is such thing as overexercising or being fitness-obsessed and that can have the opposite effect of embodiment.
#4 - Intentional Breathing
With intentional breathing and a longer exhalation, you immediately elicit a relaxation response. Some of us have a trauma history and deep breaths can make it feel like a scary or disturbing experience. Try just noticing your breathing even for 30 seconds, and you may notice the attention itself can slow you down naturally.. Here is my favourite calming breath called Luna Breathing which comes from the Continuum practice.
Not sure where to start? Want additional support in your wellness journey to implement some of these suggestions? I would be happy to offer a free consult on how I can support you.