The power of slowing down

If you have a tendency to get emotionally dysregulated, you have probably been told to 'slow down'.

Sometimes when people hear this, they get frustrated. Slowing down seems so simple, and our emotions can be so big! It doesn't feel like a justified answer.

So, what's the big deal with slowing down?

Our world requires so much from us at all times, typically were stimulated from the second we open our eyes in the morning - we're checking our phones, responding to messages, scrolling - all while brushing our teeth and trying to find a matching pair of socks.

While on a surface level, this doesn't seem harmful, on a physiological level, it can get us easily stuck in survival mode - especially if we have had any sort of adversity in the past.

Being go, go, go all the time, can keep us on alert, and it gets difficult for our nervous system to settle. For some, this can look like: being tense, irritable, having a low frustration tolerance, lashing out.

Slowing down can help us ensure we are staying within our window of tolerance (Siegal, 1999). The window of tolerance is our optimal level of psychological and emotional functioning. Dysregulation occurs when we are outside of our window of tolerance (either in a hyperaroused or hypoaroused state). Slowing down, can help minimise the amount of time we spend outside of this window.

So, how can you practice this

1. Whatever you're doing, do it slowly (this might be cleaning, walking, talking)

2. Slow your breath: your breathing is key to your nervous system regulation - slowing your breathing can help switch you back into a parasympathetic state. Think slow, big breaths into your belly, steady on the exhale

3. Engage in gentle movement: think stretching, yoga

4. Limit overstimulation: where you can, try to limit how much you are doing at one time, or your sensory input

   
   

If you are navigating life after a difficult situation, anxiety, or emotional dysregulation, therapy can be a good place to slow down and reconnect.

If you are looking for a psychologist in Melbourne, reach out to begin therapy in a space that honours your pace. You can enquire here