This activity comes from a perspective of finding compassion for all parts of ourselves and is loosely based on Polyvagal Theory. The autonomic nervous system protects us by constantly scanning for signs of safety or danger from within the body, the environment and other nervous systems around us, throwing out different safety nets depending on the level of stress. Our first defense or survival instinct is to find safety and protection within a group. When we're feeling calm we can think logically, reason, problem solve and consider different possibilities, we connect with others using social engagement.
If the nervous system doesn't find cues of safety to connect and engage it throws out the next net. The job of the nervous system in this state is to jump into action to keep us alive (fight or flight) we don't think logically or use social skills in this state, this is survival mode.
If the nervous system believes that there is no way out of a terrible situation it brings out the last resort net which is to make death as painless as possible (freeze). In this state we shut down, we can't see any possibilities for safety, we can't engage and we can't move. In preparation for inevitable death our thoughts, feelings and sensations in the body are numbed.
We don't just use the autonomic nervous system safety nets in life or death situations, often we shift between these different states multiple times throughout the day without even realizing it. This activity can help bring awareness to the thoughts, feelings and sensations that we experience in the body during states of calm and stress. Identify our own cues of safety and unsafety. And help us to work with the nervous system to regulate how our bodies respond in different situations.
Here are some questions to think about before you start creating.
-Are you aware of which "safety net" you are living in at this very moment?
-How do you know? What sensations, thoughts and feelings do you notice?
-Which safety net do you spend most of your time in each day?
-Are you aware of yourself shifting between different states of the autonomic nervous system?
-What are some cues or triggers that you know will take you to a calm, action or numb state? -What do you notice when you shift from one state into another?
-Has the pandemic, or any other factors in your life, changed which state you spend most of your time in lately?
-Do you feel you have any control as you shift from one state to the next?
This expressive arts activity can help us become more aware of what our own nervous system safety nets feel like for us. Set out paper, markers, pastels or paints and a device you can play music on. If you're doing this activity in a group or with your family you might want to pick a few different songs that you know group members like and dislike or a wide variety of different music to start with, you might want to invite different people to play DJ for each other.
Start with a song that you really like, not necessarily for any specific reason, just a song that you're usually happy to hear playing. As you listen to the song let yourself move freely and sing along. Check in with your body and notice the sensations you experience inside as you listen to your song.
When you feel ready, choose a colour you feel drawn to and begin to draw or paint whatever comes to mind. How do you find yourself moving with the music as you create? Do any words or images come to mind? You might want to write these words on your artwork or jot them down on a seperate piece of paper. Keep checking in with your body, notice any thoughts, feelings and sensations that come up for you as you create. You might want to play your song a couple more times, don't give yourself so long that you start over-thinking or feeling bored but give yourself enough time to feel that your artwork is complete.
When you feel your art making is finished turn the music off and look curiously at your visual art. Take a few minutes to write about your experience with the song, focus on what you felt while creating and also while looking at the artwork now. Does anything stand out or surprise you? Is there anything you feel curious about? Keep checking in with the body and write down any thoughts, feelings or sensations you notice. Give yourself about 10-20 minutes to reflect and write. When you finish writing, read over what you've written down. Circle any words or phrases that stand out to you. Is there a general theme or feeling that you pick up on from your writing? From your visual art? If you were to choose one title for both your art and written work what would it be? Check in with your body.
Next, choose a song you find irritating and follow the same art making process as above. Allow yourself to follow your impulses.
-What did you notice about your experience this time?
-Do you notice yourself shifting into a different state when you look at the artwork you created to the song you liked? Or when you listen to it again?
The more we practice shifting between our own different safety nets, the quicker and more efficient the body becomes at recognizing a cue and responding with the appropriate net.
* I am not a therapist or doctor. The activities suggested are arts based and intended to spark curiosity and deeper understanding of ourselves for general well being in everyday life in a generally safe environment. These activities are never intended to take the place of therapy or medication in managing mental health.
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