What is a Word of the Year?

I see a word of the year as a quality, a felt sense of something, or a way of being that you’d like to invite more of in the coming year.  It can act as a gentle guide — something to orient towards, return to, and weave into reflections throughout the year.

Choosing a word can be a gentle mindbodyspirit practice (no spaces intentionally here) — a way to invite deeper alignment, inner guidance, coherence, and attunement into your life.  It becomes a thread through your days, helping you notice where you are in relation to your intentions, values, presence, and the rhythms of life within and around you.

I’ve chosen a word of the year for many years now, and I’ve found it especially supportive when combined with my way of living –in a mindful, compassionate & values-aligned way.

In 2025 I also began choosing a word of the month – each connected to my main word of the year.  Having both has felt nourishing and grounding, and has been helpful on a variety of ways.

Part of the how I choose my yearly word is by reflecting on the year that’s coming to a close.  This often includes exploring:

• What felt supportive?
• What went well?
• What was challenging?
• What do I want to invite more of
• What could I let go of?

Reflecting on the Year & Choosing Your Word

For me, this process begins mid-autumn and completes around the winter solstice – although my word often arrives earlier.  I reflect in a compassionate, somatic way: combing body wisdom with cognitive understanding, embodying my compassionate self.

Reflection can reveal what you would like to carry forward into the coming year — strengths, qualities, practices — and what may be helpful to let go of.  This can naturally lead into choosing a yearly word, a seasonal word, or words of the month.

End-of-year reflection can be really grounding and clarifying, though only if it feels okay for you.  Some people find it supportive; others may feel overwhelmed, partly depending on what is currently happening in life.

There’s no right or wrong way to reflect, and there’s no pressure to do it at all.  There’s also no set timing.

This time of year naturally calls us towards slowing down and turn inwards — especially when we tune into the seasonal rhythm of winter.  The commercial pace of Christmas can pull us in the opposite direction, but reflecting (in whatever form) can be an invitation to gently pause.

As we reflect it can be helpful to remember our shared humanity – every year contains challenge and difficulty, and also moments of things like joy, connection, love, wonder and support; each in varying amounts.  All of this is part of being human.

Somatic ways to reflect:

As you reflect, notice:

• What sensations are present
• What feelings and thoughts
• What your breaths like

You might explore by:

Travelling back through the year & noticing what events arise naturally — and how they show up in your body.

Exploring the strengths and resources that supported you in challenging times & what helped you to thrive.  Maybe also noticing what else could have been supportive, or what strengths it could be helpful to build upon

Consider which practices, strategies or resources were helpful — and what might support you in the future.

Look at the year as a whole, or in quarters, noticing: what was nurturing, what supported your energy & what drained it; and whether a word, image, colour, or piece of music captures your year.

Reflecting on your values — how they guided your choices, how have they been present, and where you’d like more alignment

Journalling in whatever way feels supportive

You can find more journalling ideas in my blog:  https://unityphysio.co.uk/end-of-year-journalling/

How to Explore Your Word of the Year

There are many ways to approach this. You might reflect first, or go straight to exploring possible words. There’s no right way.  Choose whatever feels right for you — there’s no rule.

Here are some steps you can use as a guide:

Reflect on the year

If it feels supportive, you might use journalling or the practices above.

Consider what you’d like to invite more of into your life

Write down any words that come to mind — qualities, feelings, ways of being.  Questions you could explore:

• What would support me?
• What would I like to cultivate or build upon?
• What does next year call me towards?

(The word cloud image below might give inspiration — there are many more word possibilities, including flourish, thrive, confidence & flow)

Notice how each word feels in your body

Pause with each one:

•  What sensations arise?
• What is your breath like?
• What thoughts and feelings show up?
• How do you experience this word?

Circle up to five words that feel most alive

Spend time with each one.  Sense and imagine how how each word might support you over the coming year.  Sit with them a little while and then let them be — often a word will make itself known.

If you haven’t chosen a word yet, give it space

Return to your list of narrowed down words over the coming days or weeks.  You might explore:

• How does each word align with my values?
• How would each word support the way I would like to show up for myself and others?
• How might they have supported me this year?
• How could it help having more of this?
• What small daily intentions could each one encourage?

Check in again

Sit with the word you’ve chosen, or the few you’ve narrowed it down to (if it hasn’t quite landed yet).  Notice:

• How do you experience this word, what do you notice as you focus on it?
• What sensations. emotions, or thoughts arise?
• Does it feel aligned with your values and your heart?
• Is it resonating with you?
• Is it a gentle yes, or a clear no?
• Does it feel like a warm, welcoming invitation to explore the coming year with?

It Doesn’t Have to Be a Whole Year

You might choose:

• A word for the first quarter
• A seasonal word
• A monthly word
• Or a yearly word supported by monthly ones

All of these can be equally supportive.  The invitation is simply to choose what feels nourishing, grounding, and helpful for you.

Summary

There isn’t a right or a wrong way to do this.  It’s about intention, compassionate awareness, curiosity, orientation, gentle guidance; and a way of listening inwardly as you approach the coming year.

If you choose to explore a word this year, I hope the process feels spacious, compassionate and rooted in your own wisdom.

The post A Somatic & Compassionate Guide to Choosing a Word of the Year appeared first on Unity Physiotherapy and Wellbeing.

The Window of Tolerance is a model of nervous system regulation developed by Dr. Dan Siegel.  It describes the optimal zone of arousal – the state where our physiology is balanced, we feel settled enough to connect with others, we can explore, learn and grow.  Inside the window emotions and challenges are tolerable, and we can respond rather than react – we can cope with life stressors.

Either side of the window are two dysregulated states — hyperarousal and hypoarousal.

• Hyperarousal is the fight or flight response, driven by the sympathetic nervous system.  Here we may feel, for example, anxious or agitated, or on high alert – our physiology is dialled up
• Hypoarousal happens when something is too much for too long, it’s the parasympathetic nervous system without the “vagal brake”, and we lack the enough mobilisation of the sympathetic nervous system that we need to function effectively day to day (this is not the same as the fight or flight response which of course we need too!).

Each of the three zones is associated with different emotions, thoughts, feelings, behaviours and physiology.  The window isn’t only about our emotions, it’s about the body and behaviour too – it’s about the whole person and being able to function in a balanced, or efficient, way aS much as possible.

The aim isn’t to stay in our window all of the time – that’s not realistic.  Instead, we can over time learn to spend more time there, gently expand the window and recognise its edges (a place of growth).  These edges are sometimes called our stretch zone: where we are challenged but not overwhelmed.  I’ve created an infographic below which illustrates these states.

(You’re welcome to use & share this infographic – please keep the copyright & logo visible so the work is credited)

(You’re welcome to use & share this infographic – please keep the copyright and logo visible so the work is credited)

Returning to Regulation

To return to regulation we first need to notice:

• What’s present and what the nervous system state is (hyperarousal, hypoarousal or in our window)
• The signs that we are moving beyond the edge of our window into dysregulation.

There are some suggested practices for hyperarousal and hypoarousal below:

Practices for Hyperarousal

• Compassionate awareness of what’s present
• Somatic tracking (either with a sense of safety noticing and tracking an unpleasant sensation, or leaning into a pleasant of neutral sensation)
• Breath practices, for example diaphragmatic soft slow nose breathing (normal breathing), Buteyko recovery breathing, extended exhale, coherent breathing, bee breath
• Grounding practices, for example the 5-4-3-2-1 practice, or noticing your feet on the floor and gently swaying if gentle movement feels accessible
• Connection with others
• Time in nature in a way that feels soothing or settling
• Soothing self-touch
• Soothing music or nature sounds
• Rhythmic movement, for example somatic shaking, walking, dancing, jogging, or swimming.  Other movement for example stretching
• Humming
• Sensory stimulation, for example a soothing essential oil, listening to soothing music or nature sounds, touching objects with a soothing texture or temperature, looking around and naming objects
• Self compassion practices
• Let be, let go let in (I’ve written more about this here: https://unityphysio.co.uk/the-mindful-compassion-based-5-steps-stress-awareness-management-model
  

Practices for Hypoarousal

• Mindfulness and somatic techniques, for example tapping, squeezing, or self-massage
• Energising movement, for example walking, stretching, jumping, somatic shaking, swimming, anything to energise the body that feels accessible and within tolerance levels
• Sensory stimulation, for example the smell of coffee, an essential oil, or another strong scent, touching objects with different textures or temperatures, looking around and naming objects, uplifting sounds, eating something salty/cold/crunchy, drinking a cold drink with a straw
• Cold shower or splashing cold water on face
• Stimulating breath practices
• Time in nature, gently connecting with energising elements
• Walking barefoot on a safe surface (grass is one option)
• Grounding practices. for example the 5-4-3-2-1 practice
• Self-compassion practices

Expanding the Window

We can expand our window by understanding and noticing the early signs from our body of being at the edge of our window and gently working here in a way that feels safe enough.  I often describe it as having one foot (or even a toe) outside the window and the other in regulation.  This supports nudging the window in a way that feels possible.

“Expanding the window isn’t about staying regulated all the time – it’s about awareness and finding enough safety at the edges, and returning from dysregulation with more ease”

Some ways I support people in expanding their window includes:

• Awareness of the edge of the window
• Somatic and embodiment practices (e.g. somatic tracking, somatic check-in)
• Meditationand mindfulness-based practices
• Compassion practices
• Mindful language and reframing
• Downregulation practices to support regulation after nudging hyperarousal
• Learning to trust the body
• Holding outcomes lightly
• Supporting connection with others
• Lifestyle changes, such as pacing of activities, including some restorative rest each day, good quality sleep and a healthy balanced diet.

In Summary

There are many things that support regulation — awareness, compassion, and regular practice are key. Expanding the window also takes gentleness, patience and time: finding what’s best for you, listening to your body’s signals, and trusting the wisdom within.  Remember, the aim isn’t to stay in the window all of the time – over time, we want to be able to return to it with greater ease, and to gently expand it.

You might like to reflect on:

• What are the signs of being in each of the three zones of the Window of Tolerance?
• What are the signs of being at the edge of your window, and what helps you to keep a foot in regulation?
• What supports you in returning to your window from hyperarousal or hypoarousal?
• What helps you expand your window over time?

The post The Window of Tolerance and Chronic Illness appeared first on Unity Physiotherapy and Wellbeing.

Somatic tracking is a mindfulness-based practice.  It involves gently bringing attention to physical sensations with a sense of safety, curiosity, and without judgement or expectation of a particular outcome.

It draws on principles from a mindfulness, somatic experiencing, interoception neuroplasticity research and pain neuroscience education.  The term “somatic tracking” was coined by Alan Gordon, who developed Pain Reprocessing Therapy as a way to change how the brain interprets signals from the body.  This approach supports nervous system regulation buy modulating the threat system and inviting a felt sense of safety.

How Somatic Tracking Helps

Somatic tracking helps build safety in the body.  It supports retraining the nervous system– not by trying to “fix” or change sensations, instead by changing how we relate to them.   Rather than controlling or eliminating what we feel, the practice encourages a gentle, curious, compassionate relationship with our experience.

It can also be used with emotions and thoughts by focusing on the physical sensations associated with them, and meeting those sensations with the same curious, gentle focus.

This practice can support:

• Inner awareness
• Emotional regulation
• Pain & symptom management
• Retraining the nervous system
• Changes in how symptoms are experienced

Sometimes it may even contribute to the resolution of symptoms – though resolution is not the goal of the practice.  The core aim is to shift how we relate to sensations with greater curiosity, non-judgement, gentleness, and safety.  By observing without trying to fix or control, we open space for the nervous system to recalibrate.  The body can begin to be experienced as a source of wisdom, rather than a problem to solve.

My Approach to Somatic Tracking

My approach grew from my own personal practices, and my training in:

• Trauma-informed practice
• Compassion-based practices
• Mindfulness and meditation
• Yoga
• Somatics and embodiment

I was using these elements long before I encountered Alan Gordon’s work.  I didn’t call it “somatic tracking” at the time, but his framework helped me shape and name one of my practices more intentionally.

Key Elements of Somatic Tracking

I see the core elements of somatic tracking as being:

• Intention to be curious
• Outcome independence (holding outcomes lightly)
• Letting go of having an agenda – there is no goal, and the aim is not to “get rid of” a particular sensation
• Mindfulness – observing gently with curiosity.  The way you might if watching a sunset, or clouds in the sky
• Noticing how sensations naturally change
• Cultivating a felt sense of safety
• Acceptance of what’s present, just as it is, in this moment

How I Guide Somatic Tracking: Practice Steps

1. Settle and Ground

Find a quiet space and settle into a comfortable position.

Notice your feet on the floor and the parts of your body that are supported by the ground or chair.   As you notice this support, you may notice a sense of being supported or held – and what this feels like in your body.

Set an intention to be compassionate and curious throughout the practice.  Take a few breaths and check in with how you’re feeling overall — noticing sensations, breath, energy levels, thoughts and emotions, and how this all shows up in your body.

2. Bring Your Attention to the Body

Gently notice a sensation of discomfort, tension, or pain that you’d like to focus on.  This could be tightness, tingling, throbbing, or anything else.

You can also do this whole practice with neutral or pleasant sensations.  This can be the place to start if it’s too activating to focus on discomfort/pain to begin with.

If you’re working with discomfort/pain, keep the intensity around 3–4 out of 10 (no more than 5).  Stronger sensations can make it harder to slow down, and stay present with curiosity.

3. Observe with Curiosity

Let your attention rest on the sensation, without trying to change it.

You might notice:

• Where it is
• It’s size or shape
• It’s temperature or texture
• Any other qualities
• If it shifts or stays the same

4. Notice Your Responses

If thoughts or emotions arise acknowledge them gently.

You might label them (“thinking,” “worry,” “criticism”) and return to the sensation.  Alternatively, if it feels helpful, you can also bring your attention to the physical sensations associated with the emotion or thought, using the same compassionate, curious awareness.

5. Stay Connected to a Sense of Safety

Consciously connect with a felt sense of safety, messages of safety, or a sense of “okayness,” if needed.  This supports paying attention from a place of feeling settled/safe.  One option is you might remind yourself:

“This is simply a sensation. It’s safe to feel.”

Let your attention be soft and compassionate, not effortful.

6. Close with a Somatic Check-in & Safety

Notice how you feel now compared to when you began.

If it feels right, gently shift your attention to a neutral or pleasant sensation — such as the rhythm of your breath, the warmth on your hands resting on your body, or a sense of ease in the body.

Observing this with the same soft, curious awareness.  This can help reinforce a felt sense of safety, ease, settling, and integration.

Take a few moments to move gently if needed.

7. Journal if helpful

Write down any reflections, or insights if that feels supportive.  This can deepen awareness and integration.

Interested in Exploring Somatic Tracking More?

I offer a guided Compassionate Somatic Tracking recording for the people I work with one-to-one, and in relevant group workshops.  You’re welcome to reach out if you’d like to explore this practice more deeply.

The post Somatic Tracking: A Mindful Body-Based Practice for Nurturing Safety appeared first on Unity Physiotherapy and Wellbeing.

This blog offers a compassionate trauma-informed introduction to nervous system regulation – what it is, why it matters, and how trauma and chronic stress can impact it.  We explore protective responses like fight, flight, freeze, and fawn, and share trauma-informed nervous system regulation frameworks such as Polyvagal Theory and the Window of Tolerance.  You’ll also be introduced to my own Compassionate Nervous System Regulation Framework, Polyvagal Theory infographics, and further resources that can support the journey back to balance, safety, and connection.

What Is Nervous System Regulation?

Nervous system regulation often refers to the state and balance of the autonomic nervous system (ANS).  This system controls automatic bodily functions like heart rate, breathing, digestion, and our stress responses.  Of these, breath is unique, as we can also influence it consciously.

The ANS is a network of nerves that extend throughout the body, with neurons originating in both the brain and spinal cord.  Two key brain regions involved in its function are the hypothalamus and the brainstem.  The ANS has two main branches: the sympathetic nervous system (SNS), which activates the fight-or-flight response, and the parasympathetic nervous system (PNS), which supports rest, digestion and restoration.

There’s also a third division: the enteric nervous system (ENS).  While it’s technically part of the ANS, it can also function independently and is often referred to as our “second brain.”  It governs digestion and communicates with the rest of the ANS, especially via the vagus nerve – the main part of the PNS, making up about 75% of it’s nerve fibres.  Like the rest of the nervous system, the ANS communicates through a complex network of electrical signals and chemical messengers.

The ANS is a functional division of the peripheral nervous system, which connects to the central nervous system (the brain and spinal cord).   When we talk about nervous system regulation, it’s broader than the ANS alone – everything in the body is deeply interconnected.

It’s important to understand: it’s normal to move in and out of regulation throughout the day.  No one lives in a perfectly regulated state all the time, and that’s not the goal.   Life includes challenges, and our nervous system is designed to respond.  Sometimes it may over-respond, but that’s still it doing its job based on previous experiences.  With time and support, the system can learn when we are safe, helping the threat response settle more easily, when the environment is actually safe.  The aim isn’t to avoid dysregulation, but to notice when it happens and gently support ourselves in returning to balance, again and again.  This helps build nervous system efficiency, capacity, and resilience.

Understanding our nervous system, gently coming home to a regulated place, and befriending the body can support many things including healing & thriving.

My Working Definition of Nervous System Regulation

When I talk about nervous system regulation, I’m not referring to being calm all of the time or never getting dysregulated – this is normal and part of being human (though when we are dsyregulated too often/too much, and struggle to return to regulation, is when it’s problematic).  Regulation isn’t a fixed state – it’s a dynamic process.

To me, helpful nervous system regulation means having the ability to move flexibly between different states, in response to life’s demands and stressors. It’s about matching the level of arousal to what’s needed in the moment – and being able to return to a more regulated state with some degree of ease when dysregulation happens.  This supports a sense of safeness, connection, optimal functioning, growth, and healing.

Understanding Dysregulation: The 5 F’s

When we experience threat/stress in general, chronic stress or trauma our nervous system shifts into protective states that help us survive.   These protective states are referred in different ways, one is the 5 F’s:

• Fight – activation of the SNS (mobilised)
• Flight – activation of the SNS (mobilised)
• Freeze –blends SNS activation (mobilised) with the PNS (immobilised), initially this is state is SNS driven – we are mobilised with physiological changes that are needed to flee or fight e.g. an increased heart rate and muscle tension.  It’s a brief pause whilst the options to get to safety are assessed automatically and quickly, if there is no escape we begin to shift into a state of dysregulated immobility (flop).  Freeze can be understood as part of a spectrum – with a more activated freeze at one end and flop (shutdown) at the other
• Flop – this is a shutdown state, it is the body’s last resort for protection when there is perceived to be no escape
• Fawn – this is also referred to as appeasing, the protection response is to please and pacify the threat for safety.  It’s a complex blended state of fight/flight and freeze

At its core, nervous system regulation is about returning to a place of balanced physiology and a sense of safeness after being in one of the dysregulated states.  It’s important for us all to be able to re-regulate quickly and efficiently, with some level of ease.  This can be challenging for people who have experienced chronic stress or trauma, and/or are struggling with chronic health conditions such as ME/CFS, PoTS, fibromyalgia, or Long Covid – dysregulating more easily, taking longer to return to regulation and getting stuck in dysregualtion, over time this can be changed.

Why Regulation Matters

The good news is that your body knows how to come back to regulation – it knows the way home.  Sometimes, it simply needs compassionate, trauma-informed support, this is part of my role in my work – to walk alongside people in the journey to remembering the innate state of regulation and connection.

Nervous system regulation is a foundational aspect of how we feel, think, move, and relate to others.  For example, when we are in a fight or flight state (SNS) our experience may include anxiety, restlessness, difficult concentrating and a racing mind, we may be impatient, there may be insomnia, stillness may be difficult and movements are likely to be quick.  When your nervous system is dysregulated, it can affect everything, including:

• Sleep and rest
• Pain and fatigue management
• Emotional resilience
• Concentration and memory
• Your ability to connect with others

Nervous system dysregulation is not a sign of weakness—these responses are wise protective responses, however, when they persist beyond the original threat, they affect our health and wellbeing and limit our ability to thrive – we can move from surviving to thriving.

What Regulation Isn’t

Nervous system regulation isn’t about pushing through, ignoring or fixing symptoms. It’s about learning to:

• Feel safer in your body
• Gently restoring balance
• Expanding capacity to be present and grounded even when life is challenging

Various things support nervous system regulation including understanding it, along with  trauma-informed, compassionate, and somatic approaches – to support shifting out of survival mode and into a state where healing, connection, and thriving become possible.

We are social beings, nervous system regulation enables us to co-regulate—to be present, steady and attuned with others, both in our work and with the children and loved ones in our lives.   It’s especially important with children as initially they can’t regulate themselves initially and then they learn to self-regulate from co-regulation.

The Nervous System Regulation Tools and Models I Use

The tools I use are grounded in compassionate trauma-informed care, compassion and mindfulness-based practices, somatic and embodiment practices, and clear frameworks that help to understand and support the nervous system with compassion and clarity in sustainable ways.  The main frameworks I use are:

Window of Tolerance

This was developed by Dr. Dan Siegel, this model describes the optimal nervous system state (the Window of Tolerance) which is sometimes referred to as the optimal zone of arousal, where we are settled/safe, alert and engaged, and the two dysregulated states either side of it (hyperarousal and hypoarousal).  Hyperarousal is the fight or flight response and hypoarousal is dorsal vagal in Polyvagal Theory – the parasympatehtic nervous system without the vagal brake and without the mobilisation of the SNS that we need to function day to day (this is not the same as the fight or flight responses of the SNS, which of course we also need!).  The aim isn’t to be within our window all of the time, instead to know how to stay there as much as possible and keep gently expanding the window over time.  The edges of the optimal zone are our stretch zone, here we can learn and grow.

There is a Window of Tolerance infographic I created below and a few links to more information on this model.

A helpful short video about the Window of Tolerance by Lewis Psychology https://m.youtube.com/watch?v=TNVlppGz0zM

A helpful Window of Tolerance blog by Dr Sarah Davies https://www.drsarahdavies.com/post/what-is-window-of-tolerance-emotional-regulation-model-explained

Polyvagal Theory

Developed by Dr. Stephen Porges, this theory explains how the autonomic nervous system moves between:

•  Ventral vagal (safety, connection & social engagement)
•  Sympathetic (fight/flight, mobilisation)
•  Dorsal vagal (shutdown, immobilisation)

Understanding and mapping these states helps us better understand our nervous system and gently support return to regulation.  The three main states are shown in the first infographic below and the two blended ventral vagal ones are shown in the second infographic (please feel free to share these infographics, kindly ensure the credit is visible).

A helpful blog about what Polyvagal theory is by the Polyvagal Theory institute https://www.polyvagalinstitute.org/whatispolyvagaltheory

A useful video on Polyvagal Theory by Lewis Psychology https://m.youtube.com/watch?v=SlhFrBoEnxU

The Three Circles Model (The Three Emotional Systems Model)

This is part of Compassion Focused Therapy and was developed by Professor Paul Gilbert.  The three emotional systems in this model are:

• • Threat (protection and safety seeking system, activating/inhibiting)
  • Drive (incentive/resourced focused system, pursuing and achieving, activating)
  • Soothing (connection, safeness & care, non-wanting/affiliative)

No one of these systems is good or bad, we need them all, the aim is for them to be in balance.  Many people I work with have overactive threat systems and underactive soothing systems, which is a very common pattern partly due to the way our society is in general.  One of the ways I use this model is to support people in growing the green (the soothing system) with practices and strategies that feel safe, nourishing and sustainable.

Trauma-Sensitive Mindfulness (TSM)

TSM was developed by David Treleaven, and I have completed his Advanced Trauma-Sensitive Practitioner training.   It’s grounded in the 4R’s of trauma informed practice:

• Realising the widespread impact of trauma
• Recognising the signs and symptoms of trauma
• Responding with informed, supportive practices
• Resisting (or avoiding) Retraumatisation

You can read more about the 4 R’s on my Trauma Informed Practice page: https://unityphysio.co.uk/services/trauma-informed-practice/

Mindfulness can be a powerful tool for nervous system regulation—when it’s offered safely. I use mindfulness in a trauma-sensitive way: the practices are choice-based, gentle, and paced to meet each person’s needs.  Regulation, choice, and empowerment are central to this approach.

My Framework: A Compassionate Path to Regulation

In both my workshops and 1:1 sessions, I use a visual framework that I developed to support regulation through compassionate awareness and curiosity.  It’s non-linear – each element is interconnected, and many experiences may sit in more than one circle at a time.

The process usually begins with noticing your internal state through compassionate awareness with a gentle curiosity.  From there, you might explore settling, grounding, letting go, or receiving what feels nurturing and supportive.  Each part of the framework reinforces the others, helping you reconnect with safety, presence, compassion and self-trust at your own pace.  Over time, this helps build your capacity for regulation, connection, and thriving.

There’s no one right way to move through this—it’s a path of compassionate awareness and curiosity that you can return to again and again.

Summary

Nervous system regulation is a vital, ongoing process of gently returning balance for us all, and is especially important with chronic health conditions, or healing from chronic stress or trauma.  It isn’t about fixing ourselves (we are all already whole)—it’s about gently understanding our bodies, restoring balance, and reconnecting with a felt sense of safety and compassion towards ourselves, others, and the world around us.

Understanding protective responses and using compassionate, trauma-informed frameworks, supports us in reconnecting with safety, regulating and building nervous system capacity, and moving from surviving towards thriving.  This journey is unique for each of us, and it’s important that it’s grounded in curiosity, patience, compassion and kindness toward ourselves and others.

Would You Like to Explore More?

If you would like to explore nervous system regulation more take a look at:

Nervous System Regulation https://unityphysio.co.uk/services/nervous-system-regulation/

You can also book a free 15 minute discovery call to see if this work feels like a good fit for you 1:1, alternatively you are invited to take a look at my 4-week nervous system regulation workshop series on:

The Awakening The Body’s Wisdom: A Somatic Workshop Series https://unityphysio.co.uk/services/awakening-the-bodys-wisdom-somatic-workshops/

The post Nervous System Regulation: A Gentle Path to Coming Home to Your Body appeared first on Unity Physiotherapy and Wellbeing.

Stress often gets a bad press, which is because it negatively affects our health and wellbeing when it’s certain types of stress, prolonged and repetitive.   Stress is part of our daily life in many ways and some of it we need for adapting including the stress from exercise.  Chronic, or ongoing stress, also impacts chronic health conditions, it amplifies pain, fatigue, gut issues, anxiety and other symptoms.

Many things contribute to stress, including health inequalities, which I’m not going to go into in this blog.  There is also often a negative perception of stress and a stigma associated with it which isn’t needed or helpful.  I’m not going to go into this because it would be a whole other blog, however it’s important to mention that being stressed isn’t a weakness and recognising it and taking action is a strength.

We cannot change stress if we aren’t aware of feeling stressed, or we don’t notice when stress is increasing and/or are not aware of the factors that we can influence.  The rest of this blog will focus on my compassionate mindful 5 steps stress awareness and management model which can support stress awareness and management, and optimising health & wellbeing, alongside lifestyle factors, including: exercise/movement, diet, sleep, time outside, and connecting with others and nature.

The 5 steps stress awareness & management model

1. Slow down & pause

2. Awareness – Notice what’s present in the body (somatic check-in) with compassion & curiosity

3. Let Be –  allow what’s present as it is without judgement as best you can, noting how things ebb & flow

4. Let go – let go of what does not serve

5 Let in – choose what’s helpful, what you would like to invite more of.  Connect to what’s nurturing & supportive, and focus on this.

Using this model we start by slowing down and pausing, perhaps noticing the feet on the floor and the position of the body (eg sitting or standing).  It can also be helpful to connect to an intention to notice how we are and what’s present with a compassion and curiosity.

Step 2 is noticing what’s present in the body (a somatic check-in), this includes how the external environment is impacting our physiology, for example the nervous system state.  Doing a somatic check in creates an embodied awareness of what’s present.   A somatic check-in can include noticing what sensations are present where, what the breath is like, what energy levels are like, what thoughts & feelings are present and how they show up in the body.

Step 3 is letting what’s present be, allowing it to be as it is as best you can with compassion and curiosity, and also noticing how things ebb and flow.   Acceptance of what is present is part of this, there are many misconceptions about acceptance, it doesn’t mean liking or wanting something, nor does it mean something won’t change, and it’s not a one off thing (it’s an ongoing relational process).  Alongside allowing and accepting we can also notice how what we are paying attention to changes moment by moment, everything’s always changing.   To be with what’s present and allow it we need to have a wide enough window of tolerance, this could be seen as nervous system capacity to maintain some regulation with the impact of stressors, this is something that we can expand over time.  We also need to know what helps us keep a foot or at least a toe in some regulation whilst we are being with what’s present when it includes suffering or things that are challenging.  If our window of tolerance is narrow and we don’t know what anchors us in regulation, what supports us to stay settled and grounded enough (regulated enough) we will become too dysregulated to be with what’s present, mixed with previous experiences, and can become overwhelmed.  We need a number of things to support being with suffering especially compassion, courage, nervous system regulation and a sense of safety in the body.  The being with what’s present and listening to the body often holds much wisdom, this can guide us towards what’s helpful.

Step 4 is letting go of what does not serve us.  This is not always an easy process and can take some time, it’s not necessarily a one off in the moment thing, nor a do one practice and we have magically let go of something, although sometimes it can be like this (usually when there has been prior work with something).  Letting go can be related to a variety of things including worry, self-criticism, impatience, unhelpful beliefs, unsupportive/unhealthy habits and excess tension in the body.  Things that support letting go include the wisdom from within the letting be step, embodied movement, other somatic and embodiment practices, breath practices, compassion practices, compassionate phrases/mantras, meditations, visualisations, and other things like journalling.  As well as needing some nervous system regulation to be with and let go of what does not serve us the process of letting go usually creates more nervous system regulation.  We can also purposely use practices to support regulation as part of letting go which can support the process.

Step 5 is letting in what supports our health & wellbeing and being able to thrive.  Letting in what’s nurturing or supportive can include many things, for example: noticing a sense of ease, spaciousness, or freedom from letting go of tension in the body, or through connecting to a slow soft smooth breath; noticing a sense of being cared for/loved; recalling a sense of being appreciated; noticing kindness and being kind to others; connecting to a sense of what you can do being enough; and moments of joy.  In this step we aim to take in the nurturing moments as they happen and/or recall them, letting them soak in and noticing how this impacts us, for example a change in breathing or nervous system state.  This is what Dr Rick Hanson calls ‘Taking in the good.’  One of the things you can do here is consider what you would like to invite more of into your life, for example more connection, more kindness, or more strength.  We can choose to embody what’s helpful here, for example self-compassion, a gentle strength, a sense of ease, or feeling cared for.  With regular practice of letting in what’s nurturing and supportive, letting in the ‘good’, it changes our whole being.  It impacts our physiology, how we relate to ourselves, others and the world and we are training our brain to take in what’s helpful, positive and nurturing.  This supports our health and wellbeing, whilst not pushing things away or ignoring them (the noticing and allowing steps) – there’s much wisdom held within these steps.  This letting in step could also including letting in the changes that with repetition become helpful habits.

This 5 steps mindful compassion based stress awareness and management model is really about connecting to the body, awareness, compassion, being with, letting go and letting in/bringing in what’s helpful/supportive/positive.  Compassionate awareness is foundational to this, and I think in many things if not in all things.  If we pay attention to what’s present with self-criticism, blame, or frustration it increases the stress, one of many reasons why compassion and awareness are like two wings of a bird, we need both to fly.  The model isn’t 1-5 steps that we rigidity stick to, we move back and forth between different stages, there’s a flow and flexibility within it.  For example, we might be working with letting go and then go back to noticing and letting be before going back to letting go again, or we might be working with letting in and go back to awareness and noticing and even more letting go, and there might not be a clear distinction between the steps always.

As mentioned at the start of this blog there are various lifestyle factors which support optimising our health and wellbeing and stress management.  Developing helpful habits by focusing one habit and one step at a time can be a helpful starting point, over time habits become a way of being.  You could also use this model to support developing habits that support health and wellbeing, I could write how but then this blog would be even longer!  Do let me know if you would like a blog with some tips for this.

If you would like to learn more about these steps in relation to the frame of compassion and compassionate mind training check out the ‘Compassion Focused Approach to Stress Management’ blog which I wrote for Balanced Minds https://balancedminds.com/a-compassion-focused-approach-to-stress-management/

Letting be, letting go and letting in has been a practice for me for some time, it will always be ongoing as part of a way of living and being, and I use it in my work.  I’m not sure if I developed this practice fully myself or if it’s something I picked up and from Dr Ricki Hanson’s work and modified in my own way based on all my learning and personal practices.  I always acknowledge other people’s work and where I get ideas from, in this instance I’m unclear if one of Dr Rick Hanson’s books or attending one of his workshops inspired this model and my work with ‘Let Be, Let Go, Let In’ so I’m mentioning it in case it did.

What do you think? Could this be a helpful model/practice for you for you? Maybe something like this is a practice, or part of a way of being for you already.

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Some people like to use end of year journalling as part of reflecting on the year as it draws to a close.  Journalling can be helpful as part of reflecting on the year and see what’s gone well, what’s not been easy or challenging and what helped navigate these times, what’s been meaningful and other aspects too.   Some people like to reflect on the year and journal and others don’t, either way is ok.

As we reflect it is important that we notice what has been helpful, supportive or ‘positive’ as well as the more tricky and challenging times.  Our brains have a ‘negativity’ bias, this means that we will naturally remember the challenges and focus here if we don’t intentionally explore the ‘positives’ too.

This time of year is often a reflective time and when we align with nature seasons it’s a time for slowing down.  Our society and the commercialisation around Christmas tends to make people busier which can take us away for our natural need to slow down, turn a little inward, to rest and restore.

Before we look at different types of journaling and some tips I feel that it’s important to mention a few things:

• We all struggle and suffer sometimes and these will be part of everyone’s years to varying degrees, this is part of being human.  There will also be joy, connection, love, wonder and other nurturing emotions and feelings to varying degrees too
• There isn’t a right or wrong way to reflect or journal
• It can feel too much to reflect on the year, this is normal and it’s ok not to do it.  We can reflect and journal if it feels ok to do so and like it might be helpful for us and if not we don’t have to do it.

Types of Journalling

There are many types of journalling I have listed some of them below along with examples of how they can be used as part of end of year reflections:

• Free flow journalling/stream of consciousness journalling – this basically means writing whatever comes into your head even if it doesn’t seem to make sense.  Instead of choosing one focus like gratitude or feelings as journal prompts free flow journalling doesn’t have a focus and it is writing without editing
• Gratitude journalling – this is basically noticing and focusing on what you are grateful for.   For end of year journalling you could notice a few things that you are grateful for each month of the year as you explore the year that’s gone by and simply list them and/or use one, or a few of them as journalling prompts
• Art journalling – this type of journalling uses visual representations of things like your thoughts and feelings.  You could draw or find illustrations/visuals that you feel reflect your year as you review it
• Nature journalling – this type of journalling relates to what you are noticing in nature.  It can be combined with other types of journalling like art journaling.  One way this can be used is to gather nature pictures that you have from throughout the year and then journal with what arises through connecting with the picture memories, this may also lead into other types of journalling like what you are grateful for within the year
• Yoga journalling – this type of journalling is where people write in their journal after a yoga practice.  An example for end of year reflections could be to hold the intention to reflect and review the year, take this onto the yoga mat and then journal with any thoughts, feelings and insights that may have come up
• Strength based journalling – this journalling focuses on your strengths and exploring these through journalling.  For example, see if you can notice something that has helped you to thrive and/or manage the challenges this year and journal about this
• Values based journalling – this uses your values as a prompt for your writing.  One way to do this is to note down your core values and then journal with each value and how you brought it to life this year.  If you’re unsure of your values do a values exploration exercise first, there are some in my book, linked at the end of this blog
• Bullet journalling – this can be any sort of bullet point list.  For an end of year review you could list the things that you are grateful for, the values in your year, the strengths that helped you navigate challenges and helped you to thrive, and/or inspirational quotes that reflect your year.

There are many more types and you can blend different ones together and of course create your own journalling style

Questions for journalling:

Questions can be used as journal prompts, some examples for end of year reflections/journalling:

• What has gone well the last month/last few months/this year and why?
• What are 1-5 things that I am most proud of this year and why?
• What has been tricky or challenging & what have I learnt from this/what am I taking from it?
• What helped me navigate the challenges?
• What strengths helped me this year?
• What’s been supportive for me this year?
• What 1-5 things am I grateful for right now/over the last few months/this year?
• Did I set boundaries, did I stick to them and were they helpful?
• What’s created some balance, some ease, some stability this year?
• How have I related to myself most often this year? (For example, with self-criticism or self-compassion)
• Is my daily routine supportive of my wellbeing?
• What 1-2 things could I keep doing or start doing regularly that would make a difference to my wellbeing?
• What are my core values (3-5 values) and how have they been part of this year?
• What is most important to me & why?
• What do I want to take into the new year?  What feels welcome to have more of? (This ties in with word of the year if you do this)
• What would I like to explore more of, what qualities do I want to embody next year?
• What could it be helpful to let go of?

Journalling tips

Some people like to reflect prior to journalling and then deepen the reflection through journalling and other people prefer to journal first and then reflect more in some way, for example through a yoga or other somatic movement practice, and others prefer to do something like a yoga practice first and then journal.  There isn’t a right or a wrong with journalling or reflecting, it is simply what feels ok for you and what’s helpful.

Before starting reflection and/or journalling I suggest people do a somatic (body) check-in and notice how they are.  The way I guide a somatic check-in is by encouraging connection to the body with compassion and curiosity to notice what’s present, for example noticing sensations, energy levels, the breath (if it’s ok to notice this), what thoughts are present and how they show up in the body.  I also encourage people to reflect and journal in a somatic way, this basically means noticing the bodies reactions, the body’s wisdom as you reflect, for example, what sensations do you notice, what’s your breath like, is there a temperature change, how are you feeling, what do you notice where in your body?  Without doing this we are only reflecting on a head level and this means we are missing important information and the body’s wisdom.   It is important to slow down and pause regularly, this can help us to notice what’s present in the body and increases our awareness and understanding

I encourage people to journal and reflect with compassion and curiosity, holding the intention to be curious and compassionate can be part of this.  As well as holding this intention you can connect to your compassionate self to support with journalling in a compassionate way, there are various exercise available that can guide with this.  There are a few in my book and there are some audios freely available like this one by Dr Shelley Kerr: https://on.soundcloud.com/kSyVQUZu923v9HYz7

It can also be helpful to use soothing rhythm breathing from compassionate mind training, this can be used as part of connecting to your compassionate self or simply to connect to your body, settle and slow down.  I have an audio freely available for this here: https://on.soundcloud.com/kqJdxtjerKGMUHBq6  There are a number of other soothing rhythm breathing practices freely available, you can find a few of them here: https://www.compassionatemind.co.uk/resource/audio

If reflecting on the whole year feels overwhelming consider what feels ok, perhaps exploring the last month or last few months, or something else that feels better to you.  If nothing feels ok and it feels too much don’t do it and perhaps reach out for some support instead.

One way you can reflect using end of year journalling is by reflecting back on the year by moving back through time from now and noticing what events/memories come to mind and what is present in your body, noting feelings or something else down in your journal.  Once you have reviewed the whole year you could choose a common feeling to journal with, or use some things that you are grateful for that have come to mind.  If journalling on the whole year feels too much you can split it into chunks, maybe quarters.

When you have finished your reflection one of the things you may wish to explore may be what would it be helpful to have more of in the following year, what would support you and what may you wish to let go of.   You can journal with these as prompts as well.  What you wish to have more of can be used as a word of the year (or words) for the following year, something I see as a kind of gentle guide.

Summary

• There are many types of journalling and you can blend different types together
• You don’t have to use a specific journalling type you can create your own approach
• You can review the whole year working backwards from now or split it into chunks, for example review each quarter
• Do a somatic check-in before beginning and during the journalling
• Slow down, this helps you to notice what’s present in the body
• Go at your own pace and take breaks as needed
• Use the body’s wisdom along with the minds understanding in your journalling
• Hold the intention to be curious and compassionate
• Connect to your compassionate self and use soothing rhythm breathing if these feel helpful for you
• Journalling can be combined with yoga and other somatic practices
• You could explore what it would be helpful to invite more of in the following year, what would build on your strengths & resources and support your wellbeing
• There isn’t a right or wrong way to journal or reflect.

In this blog I mentioned that there are some values exercises in my book you can find the book here: https://www.amazon.co.uk/Dancing-through-Life-Guide-Living/ dp/B08P1CFDNW/ref=mp_s_a_1_4? crid=3EHSYPASVND90&keywords=ann+parkinson+book&gid=1671047573&sprefix=ann+patkinson+ %2Caps%2C65&sr=8-4

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