Tools for Regulating Hyper States

This is the first in a series about the Autonomic Nervous System (ANS). The ANS stress response (or threat response) goes through sequential stages: Social Nervous System, Sympathetic Nervous System (Fight/Flight), Sympathetic with Parasympathetic (Freeze), and finally Parasympathetic Nervous System (Hypo/Collapse).

This article addresses the very common "Hyper" or Sympathetic Fight/Flight phase. We all experience Hyper states throughout our day, and many of us chronically. The energy of Hyper is UP, OUT and FAST. Our society runs on this Hyper energy. We need to get things done, faster. Rushing, mind racing, anxiety, and tension are typical of the Hyper state. 

All of us living in these Hyper times need tools to bring us back into presence, back to ourselves, and back to regulation. To counter the Hyper tendency, we need practices to help us TAKE A PAUSE, SLOW DOWN, MOVE INWARDS into our bodies and DOWNWARDS towards the ground. The ground of being in our bodies is where we find the rest and revitalization we need to fully engage with life and to feel fully human.

For deeper support in finding regulation for your Hyper States, schedule a session.

This information has been adapted from "Window of Presence, Functional Range" by Anna Chitty with Ray Castellino, from the Colorado School of Energy Studies.

HYPER States (Fight-or-Flight)

What is Hyper?
The Hyper state is sympathetic arousal. It means the fight-or-flight response has been activated by a real or perceived threat. In most cases, we experienced the original danger long ago, but at the time we did not have the resources to fully complete our threat response. Therefore part of us remains reactive to current similar triggers. Cortisol and Adrenaline are the hormones running our system in a Hyper state. All the sympathetic “gas” is turned on in the body, with no parasympathetic “brakes”. Chronic hyper states may express as sleep issues, gut issues, addictions, compulsive and risk-taking behaviors and relationship problems.

What is it like to be in a Hyper state?

• Physical:
  • Increased heart rate and breathing
  • Energy runs upwards towards the head
  • Blood flows into the muscles (to fight or flee)
  • Cold and clammy skin
  • Feeling of energy “revving”
  • Tension in muscles (for example neck, shoulders, arms or legs)
  • Hypersensitive to light, sound, motion
• Mental:
  • Spinning or Looping (thoughts are stuck on “playback”—the same stories repeating over and over)
  • Thoughts reflect past or future, not present reality
  • Beliefs and unsettling images of being unsafe, in danger
• Emotional:
  • Anxiety
  • Fear (mild to terror)
  • Sense of danger
  • Inability to connect = Social Nervous System is offline
  • Aggression/Anger (fight) or wanting to escape (flight)
  • On alert, edgy, agitated, vigilant
• Spiritual:
  • Disconnected from Self and a sense of Essence/Source/God
  • Disconnected from others
  • Little or no “Witness” available—identified with the experience

 
Tools for Regulating Hyper States:
Key concepts: SLOW, DOWN & IN, HERE & NOW, CONTAINMENT

• SLOW DOWN your pace
• Take a PAUSE
• Engage Social Nervous System
  • Talk to a trusted friend
  • Make eye contact (usually brief and frequent)
• Pretend that you’re slowly and steadily blowing out through a straw
• Breathe into the lower half of your lungs or your belly. You may want your hand on your belly or to make sound while you’re exhaling from the belly.
• Focus on your exhale, and leave a small space at the bottom of your exhale
• Look around you and behind you to notice you are not in any danger. Now name 6 red (or another color) things you see.
• Containment: Cross your arms, curl inwards, do forward folds. Give yourself firm pressure all over the body
• Move your awareness gently into the physical body, and downwards towards the feet and earth
• Give yourself a foot massage (or exchange one with a friend!)
• Interlace your fingers between your toes and wait 10 minutes or more for settling
• Open your mouth widely and move your jaw and tongue around
• Drop your THOUGHTS and FEELINGS/EMOTIONS. Focus only on physical SENSATION. Notice the lower border of a sensation in your body. Be curious about that sensation. Now notice detailed and specific sensations in your feet (or hands). This is an exceptionally helpful tool called Body Low Slow Loop (see http://energyschool.com/resources/podcasts/body-low-slow-loop/ for audio and further explanation).
• Try a weighted blanket
• Remind yourself that your body is having a memory. You made it, and you’re here now. There is no actual danger here right now. You are safe.
• Consult a trauma-informed Somatic Therapist.

 
Signs the Hyper State is returning to Regulation (The Window of Presence)

• Deep, involuntary breaths in
• Yawning
• Feelings of discharge (a slow, steady, pleasurable, often cool energy flowing or tingling downwards and outwards)
• Return of Social Nervous System: You feel connected and at ease again, the danger/threat is over
• Dropping, Settling, Relaxing
• Here & Now, Present-Moment Awareness returning
• A curiosity about what is happening
• Eye contact feels good and regulating (the other person is no longer perceived as a threat)
• Calming
• Cooling (heat discharging and body temperature dropping)
• Exhaustion or sleepiness
• Feeling heavy