Regardless of your own personal ideologies, it is undeniable that the start of 2025 has felt divisive. Existing in a world of tension can feel isolating, confusing, and even threatening. As an N&S community, we all know how important social connection is for nervous system regulation. But activism and making the world a safer place for all starts with making your brain and body a safer place for you.
If you are feeling the weight of recent world events in your body, read on to find tips from Somatic Experiencing International on how meet yourself compassionately during these times.
Bodily Signs That You Need a Pause
If you aren’t sure how your body is responding to recent current events, ask yourself if you’ve noticed any of these somatic signals recently:
- Increased heart rate
- Shallow breathing
- Unintentional muscle tension
- Rapid speech
- Heavy fatigue
- Numbness
- Insomnia
If you’ve noticed an increase in these symptoms lately, your nervous system is likely trying to tell you something. In order to give yourself the time and space needed to listen, stop and use the SCOPE method:
What is the SCOPE method?
- Slow Down: Pause what you’re doing, stand up, and walk 10 steps very slowly. Take the time to feel the bottom of your feet connect with the world around you. Make note of any sensations you feel.
- Connect to the Body: Sit or stand (whatever comes most naturally to you) and cross both your arms and your legs/ankles. Tuck your hands under your armpits, lower your head to your chest, and take 5 deep breaths. Pause to be present and feel your body wrapped in on itself. The self-hug gives our bodies an innate feeling of safety.
- Orient: Raise your head again and slowly look up at the environment around you. Notice specific colors and shapes. Once you’ve taken survey of the space, allow your gaze to orient and rest on the most pleasant and/or safe visual cue in the space. You don’t have to justify to yourself why you picked the visual that you did. Allow your nervous system to find visual safety on its own. There are no wrong answers.
- Pendulate: Notice where in your body you feel tension and where you feel ease. Slowly shift your attention back and forth between the place of tension and of relaxation.
- Engage: Once you have completed the steps above, take a deep breath and make a plan to engage socially with someone who feels safe to you. Bonus points for oxytocin-filled hugs!
Why Would This Help?
Your nervous system is constantly in pursuit of safety. When the world around you feels discombobulated, we ourselves can start to feel internally disconnected. We may go into hyperarousal mode (think: steady state of anxiety, panic around the corner), hypoarousal mode (think: numbness, dissociation), or some combination of the two. Remember that your body is innocent – these more primal responses are your body’s innate way of trying to keep you safe.
It’s important that we acknowledge that fact and try to work with our bodies instead of against them. Meet yourself where you are. Notice, acknowledge, observe, and do your best not to judge your body’s unique response system.
As always, in a time where the world feels uncertain, you can count on the fact that the Nourished & Strong community is still committed to creating an accepting and inviting place for all. Bring your whole, authentic self here, and experience healthcare differently – compassionately, non-judgmentally, and safely. If this resonates with you, reach out to connect with us. We look forward to supporting you.