Dr. Anna M L Smith is a UK-based doctor who offers a holistic lifestyle and mind-body approach, caring for patients with chronic pain and medically unexplained symptoms. She is the founder of Health and Wellness GP in Oxfordshire.
As the New Year dawns, many of us are filled with excitement and anticipation. We dream of all the things we want to achieve, whether it’s losing weight, picking up a new hobby, or finally decluttering the garage. But in the hustle of resolutions and new beginnings, have you ever stopped to consider the role your nervous system plays in how you approach these changes? This year, let's take a moment to tune into our bodies and embrace a holistic approach to personal transformation, starting with the grounding principles of polyvagal theory.
Understanding your nervous system
At the core of polyvagal theory is the idea that our nervous system is much more than just a complex set of nerves; it’s a guiding compass that influences our emotional landscape. Developed by Dr. Stephen Porges, this theory explains how our responses to the world around us, fight, flight, or freeze, are deeply connected to our sense of safety and social engagement.
In practical terms, your nervous system reacts to situations not just logically but also emotionally. Consider this: when you set ambitious resolutions, your body might respond with a sense of excitement, but for some, it might also trigger anxiety, self-doubt, or feelings of overwhelm. Recognizing these responses can help you navigate your goals with grace and compassion.
How to reset your resolutions with nervous system awareness
1. Tune in before you leap
Before making any sweeping changes, take a moment to check in with yourself. Spend a few minutes in quiet reflection or journaling. Ask yourself how you truly feel about your resolutions. Are they genuinely aligned with your values, or are they driven by external pressures? Lighting a candle or sipping herbal tea while you reflect can help create a calming atmosphere conducive to introspection.
2. Prioritize safety
When embarking on new ventures, ensure they feel safe and achievable. If your goals put your nervous system in fight-or-flight mode, consider breaking them down into smaller, manageable steps. For instance, rather than committing to a one-hour workout every day, start with 15 minutes twice a week. As you find success, you’ll build confidence and a sense of mastery that positively impacts your nervous system.
3. Embrace connection
Engagement with others can be a powerful antidote to anxiety. Connecting with friends, family, or supportive communities creates a sense of safety, allowing your nervous system to relax. This social engagement not only stabilizes your emotions but also motivates you to stick with your resolutions. So, whether it’s joining a study group or scheduling a weekly coffee with a friend, make connection a priority this year.
4. Practice self-regulation techniques
Incorporate daily rituals that help regulate your emotions. Breathing exercises, mindfulness, or gentle movements, like yoga or walking, can shift your nervous system from a state of alertness to one of calm. Even spending time in nature or engaging in creative activities can have a profound effect on your well-being. Remember, small moments of pause and pleasure can beautifully recalibrate your nervous system.
5. Celebrate every step
Lastly, don’t forget to celebrate your progress, no matter how small. Recognizing achievements creates a feeling of safety and encourages your nervous system to lean into positive emotions rather than the fear of failure. Create a reward system for yourself, treat yourself to a cozy night in, or simply take a moment to reflect on how far you’ve come.
Conclusion: A heartfelt journey awaits
As you set your intentions for the New Year, remember that the journey is just as important as the destination. By being mindful of your nervous system and the emotions that come with change, you can cultivate a more compassionate approach to your goals. Embrace this opportunity to restart your year with awareness, connection, and joy. Here’s to a year filled with meaningful strides, emotional resilience, and an empowered you! Cheers to fresh beginnings!
Read more from Dr. Anna M L Smith
Dr. Anna M L Smith, Holistic Mind-Body Doctor
Dr. Anna M L Smith is a UK-based doctor who offers a holistic approach to healthcare, which reflects her understanding of the mind-body connection and how lifestyle factors affect our mental and physical well-being.
She is the founder of Health and Wellness GP in Oxfordshire.
Her mission: To enable people to make small daily changes to benefit their mental and physical health.
