Mastering Nervous Energy: Your Guide to Regulating the Performance Jitters

Let’s delve into the workings of the nervous system and explore three states that have a significant impact on our emotional well-being.

Understanding Your Nervous System:

Regulated State:

In the Regulated State, your body and mind are in a state of harmony and balance. This state is characterized by several key features:

1. Normal Breathing: Your breath is calm, even, and regular. There are no sudden spikes in respiration, and you feel in control of your breath.
2. Steady Heart Rate: Your heart rate remains stable and within a healthy range for your current activity level. It’s neither racing nor unusually slow.
3. All Systems Function Harmoniously: This is a state of optimal functioning. Your body’s various systems, including digestion, immune response, and cognitive functions, are all operating smoothly. Your mind is clear, and you’re in a state of readiness for whatever task is at hand.

The Regulated State is a state of balance and calm, where you are fully present in the moment, free from extreme stress or anxiety. It’s the ideal state for tackling important tasks, whether it’s a performance, presentation, or any other meaningful endeavor. Learning to regulate your nervous system can help you achieve and maintain this state, even in high-pressure situations.

Fight-Flight or Sympathetic State:

When your nervous system shifts into the Fight-Flight or Sympathetic State, it’s essentially an activation response to a perceived threat, whether real or perceived. Several physiological and psychological changes occur in this state:

1. Activation Response to a Perceived Threat: Your body is preparing to respond to a perceived danger. This response is hardwired into our biology and has evolved as a survival mechanism. In this state, your body is ready to protect itself from harm.
2. Heart Rate Increases: One of the most noticeable changes is an increase in heart rate. This serves to pump more blood and oxygen to your muscles, preparing your body for physical action.
3. Breathing Patterns Change: Your breathing patterns shift as well. You begin to breathe faster and more shallowly. This change in respiration is designed to quickly oxygenate your body, which can be beneficial if you need to exert physical effort to escape or confront a threat.
4. Decision-Making Shifts: Your cognitive functions change in this state. Your brain essentially assesses the threat and decides on one of two primary courses of action – whether to stay and face the threat (fight) or flee from it (flight). This decision-making process is influenced by the perceived level of danger and your personal instincts.

The Fight-Flight or Sympathetic State is an instinctive response to situations where you feel threatened or anxious. This response was crucial for our ancestors when faced with actual physical dangers. However, in modern life, this state can be triggered by non-life-threatening situations, like stage fright or performance anxiety. Understanding and regulating this response can be a powerful tool in managing stress and anxiety, especially in high-pressure situations.

Shut Down State (Freeze Response):

When your nervous system enters the Shut Down State, it’s a remarkable transformation in how your body functions. This state is characterized by several significant changes, including:

1. Non-Essential Systems Shut Down: In the face of a perceived threat, your body prioritizes its resources. Non-essential systems, like digestion, become a lower priority. Think of it this way: if you were being chased by a lion in the wild, your body wouldn’t waste energy digesting the meal you just had; instead, it diverts that energy to essential functions that help you survive the immediate danger.

*Example: Imagine you’re an athlete just moments away from a crucial performance in a major competition, and suddenly you feel a wave of anxiety. Your body may go into Shut Down mode, causing your stomach to churn. In this situation, your body is diverting energy away from digestion because it’s prioritizing resources to cope with the perceived “threat” of the upcoming athletic performance.

2. Paralyzed Feeling in the Body: A common experience in the Shut Down State is a sense of physical paralysis. It’s as if your body freezes momentarily, making you feel stuck, unable to take action.

*Example: Picture yourself as a performer under the spotlight, and suddenly, you forget your routines or go completely blank during a critical stage of your show. In this scenario, think of a time when you had to make a crucial decision, and the pressure was intense. Your body might have responded by making you feel physically stuck, despite knowing that you needed to deliver a flawless performance. This sensation is the result of your nervous system shifting into a survival mode that, for our ancestors, might have been triggered when they needed to remain perfectly still to avoid detection by predators.

The Shut Down State demonstrates how our bodies have adapted to prioritize immediate survival over other functions in times of perceived danger. While this response was vital in the distant past, understanding it can help us manage and cope with the physical sensations associated with stress and anxiety in modern-day situations.

Now, let’s delve into practical coping strategies that help you navigate these nervous system states and enhance your emotional resilience.

Coping Strategies to Regulate the Nervous System: Building Resilience

Breath-Work: Harnessing the Power of Oxygen

In your quest to regulate your nervous system, consider oxygen your closest ally.

*Exercise: Take a deep breath and try the Square Breathing Technique. Maintain an upright posture, relax, and visualize a square. As you inhale, imagine moving up along the left side of the box. Hold your breath as you traverse the top of the box, exhale while moving down along the right side, and hold your breath once more when you’re moving across the bottom of the box. Repeat this process five times.

Exercise also emerges as an exceptional regulator of your nervous system.

Vagus Nerve Stimulation: A Dive into Cold Waters

To combat anxiety, embrace the cold waters of vagus nerve stimulation. Even a splash of cold water on your face can work wonders.

Just two minutes of cold exposure can significantly alleviate your anxiety levels.

Co-Regulation with a Calmer Presence

Human beings are naturally inclined to mimic those around them. Connect with someone calmer than you.

Discover the power of holding hands or listening to a calm, reassuring voice to co-regulate your nervous system.

Embark on a calming walk with someone who exudes tranquility, offering vital support during moments of distress.

Let’s now turn our attention to unregulated nervous systems and explore strategies that can come to your rescue when anxiety strikes.

In the real world, unhelpful thoughts, emotions, and feelings tend to strike suddenly, making them challenging to control. The more you practice, the better you become at mastering the techniques to shift your body back into a safe and regulated state.

Managing the Unregulated Nervous System (Impostor System Activated):

Reframing:

Discover a new perspective to calm and center yourself.

Harness the power of “AND” to counter unhelpful thoughts.

For instance: “I don’t know how to execute it well, AND it’s normal since I am so new to it. I made the mistake again, AND that’s why I am in training here. It is expected.”

“Q-Tip Strategy{“ (Quit Taking It Personally):

Distance your self-worth from triggering situations.

Shift your attention away from yourself and acknowledge your inherent worthiness.

For example: “Judges didn’t choose me because I’m not good enough.” Shift: “Judges selected more experienced dancers and were seeking a confident performance, an area I can still improve before my next competition.”

Thought Stopping:

Halt unhelpful thoughts by merely saying “STOP.”

Avoid lingering on unproductive thoughts and redirect your energy and focus toward more constructive endeavors.

Visualization:

Leverage vivid and highly-detailed internal imagery.

Rehearse and enhance your performance in your mind.

Visualize success to prepare your brain for the actual performance.

Friendship Perspective Shift:

Shift your vantage point and step outside your own head.

Imagine offering support to a dear friend. Reflect on the advice you would provide, the words of encouragement you would share, and how you would remind them of their strengths. Now, apply that same compassion and encouragement to yourself.

You now possess all the tools needed to lead a confident and authentic life. With practice and patience, you can harness the power of your feelings to conquer your nerves and achieve your goals. Embrace your inner strength and navigate life’s challenges with grace and resilience.