Polyvagal-Informed Therapy

 

What is Polyvagal-Informed Therapy?

 

Polyvagal-Informed Therapy is based on Polyvagal Theory, developed by Dr. Stephen Porges, and further adapted for counseling by Deb Dana. This theory helps us understand how our nervous system responds to stress, safety, and connection.

 

Our nervous system has different states, and how we feel and react depends on which state we are in. Sometimes, our nervous system becomes stuck in a heightened state of stress or shutdown due to past trauma or ongoing anxiety, making it difficult to feel calm or safe.

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Deb Dana has translated Polyvagal Theory into practical strategies for therapy, focusing on how we can work with the body's natural responses to stress and trauma. Learn more about Deb Dana's work on Polyvagal Theory in therapy here.

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Polyvagal-Informed Therapy focuses on helping you move out of these stuck states and into a more balanced, connected place where you can feel more in control of your emotions.

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What Does This Look Like in Therapy?

 

In Polyvagal-Informed Therapy, we focus on helping you gain awareness of what triggers your nervous system into states of stress or shutdown. The three main themes we explore are Safety, Control, and Connection, as these are the key factors that influence how your nervous system responds to different situations.

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• Safety: We work on identifying situations where you do not feel safe, physically or emotionally. There are various ways people can feel unsafe.  These can include:  physically, emotionally, mentally, financially, socially, and relationally.  Together, we explore ways to create a sense of safety within your body and environment to help calm your nervous system.

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• Control: Feeling a lack of control over life’s situations can activate the nervous system’s fight-or-flight response. In therapy, we focus on empowering you with techniques that give you a sense of control over your body, emotions, and environment, which can help reduce stress.

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• Connection: Human connection is vital for calming the nervous system. We work on building healthy, safe relationships with others, while also improving your connection with yourself. This helps shift your nervous system into a more calm and social state.

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We use specific interventions and techniques to help meet these needs and send calming signals to your nervous system. These might include:

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• Identifying Triggers: We help you become aware of the situations, thoughts, or emotions that trigger your nervous system into fight/flight or shutdown modes.

• Breathing and Grounding Techniques: Slow, deep breathing and grounding exercises help activate the Parasympathetic Nervous System (Relax-Rest) part of your nervous system responsible for calm and connection. These tools give your body a sense of safety and stability in moments of stress.

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• Mind-Body Awareness: By paying attention to how your body feels in response to triggers, we teach you ways to soothe and regulate your nervous system through mindful movement or gentle body awareness exercises.

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• Safe Connection: We also focus on the importance of safe and secure connections with others, helping your nervous system feel supported and less threatened.

 

These techniques are designed to meet your nervous system’s needs for safety, control, and connection, helping you feel more regulated, calm, and balanced in both everyday life and stressful situations.

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