Fight or Flight
March 5, 2024
Writer: Lily Lev
Editor: Tessa Tacoma
It is common knowledge of people close to me that “Lily doesn’t get stressed.” and until recently, I shared that belief. I have a color-coded Google calendar with hardly any white space (sometimes even brushing my teeth and showering need to be penciled in) and I rarely get distracted from work. I get everything done as expected and on time. I have newly come to realize that what I was convincing myself and others to be unmatched productivity was more accurately a constant state of “fight or flight” masked as efficiency.
Developed by Dr. Stephen Porges, Polyvagal Theory delves into the mechanisms underlying nervous system regulation and its connection to our emotional state, behavior, and actions. The vagus nerve stretches from our brainstem to our colon, connecting our mind and body. It regulates autonomic tasks such as heart rate, blood pressure, digestion, etc. When our body senses input from the environment, the vagus nerve communicates the information to our brain, the decision-making center. When the vagus nerve is dysregulated, so is our entire body.
Humans live–and bounce between–three physiological states: parasympathetic/ventral vagal state, sympathetic state, and dorsal vagal. First envisioned by Deb Dana in 2018, these are often considered the “autonomic ladder,” with ventral vagal being the highest rung to be strived for. In ventral vagal, the nervous system is regulated, and we can connect properly with ourselves and the environment. Feelings of safety and security power this state. The sympathetic state is our “fight or flight” mode; in it, we feel apprehensive and uneasy, frantically looking for ways to resolve these unpleasant emotions. Our external environment is overstimulating and frantic. The biggest difference between the sympathetic state and dorsal vagal is our response to a situation. In a sympathetic state, we have the tendency to keep pushing forward, oftentimes leading to burnout. Dorsal vagal is the point of immobilization–when everything feels too overwhelming and we disconnect.
In the past, I have associated “stress” with dorsal vagal, and since I’ve rarely, if ever reached that state, I didn’t consider myself stressed. I’ve since realized that living in constant “go, go, go” or “fight or flight” mode isn’t much better. While periods of anxiousness, and even burnout, are normal, persistently residing in that state is not. Our modern-day society (especially in college) praises overworking, when in reality, we function best in a parasympathetic state.
Deb Dana developed autonomic mapping as an introduction to training our bodies to anchor to ventral vagal more frequently. The activity involves first recognizing where you are on the autonomic ladder (which state are you in?). Next, be curious about this state, your current perception of the world, and what led you to these beliefs or feelings. Even these “non-actionable” steps make a huge difference in stress regulation. Once you feel comfortable with the front-end work, you can begin to brainstorm micro habits that will allow flow between the states of your nervous system.
Dana’s ladder creates a calming perspective: even at your lowest point, you haven’t fallen off the ladder and you can always climb up. As you continue to navigate this ever-changing, fast-paced society, I encourage you to take a few moments every day to connect with yourself and notice where you fall on this ladder. What small actions can you incorporate into your routine to begin climbing up?
Works Cited
Dana, D. (2021) Anchored: How to Befriend Your Nervous System Using Polyvagal Theory. Colorado: Sounds True.
Heather Richey. “Dr. Stephen Porges’ Polyvagal Theory: Unyte.” Unyte Integrated Listening, Unyte Integrated Listening, 17 Oct. 2023, integratedlistening.com/polyvagal-theory/.
