Finding Joy: A Nervous System Reset

Ally Bremer
4 minutes ago
4 min read

Have you ever had a therapy session where you discuss how stressed out, frustrated, and ‘on edge’ you’ve been recently and somehow ended up with the therapist discussing ways to practice gratitude? The reason for that is more clinical than you may think. Often times when one practices gratitude, they are often able to find moments of joy more readily. Finding joy (or experiencing pleasant sensory experiences) can help regulate the automatic nervous system.

The automatic nervous system (ANS) regulates the body’s survival functions without the person having to think about it. The ANS has two main branches, sympathetic and para sympathetic. Here is an example of how the automatic nervous system gets activated:

A person is watching TV at home and all of a sudden hears and feels a super loud door slam. Their heart starts beating faster for a moment. That is the sympathetic nervous system being on activated. The heart is beating faster which means it is pumping more blood into the system (again, momentarily) because it is preparing to be able to move quickly in case it needs to react. That increase in blood flow (caused by the heart beating stronger) will go to the muscles of the body and it will also increase oxygen thought the system, in preparation to react to perceived threat. After that person notices the increased heartbeat, they remind themselves that they are safe (conscious and controlled) and are able to regulate their breathing which allows their heartbeat to return to baseline. Run time for this total interaction may be less than two minutes.

In the previous example, the ANS was activated under perceived threat. Daily stressors activate the ANS in a similar way, due the ANS being an automatic function. The physiological response to stressors is a way that the body prepares itself to handle life. Deadline? ANS activated. Running Late? ANS activated. Hearing loud sounds while driving? ANS activated. The reason that stressors activate the ANS in the same way that the door slamming does is because the system is reacting so quickly that it does not allow for a fully conscious thought. The physiological activation of perceived threat is out of one’s control, but within one’s control is the ability to provide the ANS with pleasurable and calming experiences.

When practicing gratitude, or finding joy in small things, the ANS receives signals that allow it to feel safe and secure. Which counters the ‘alert’ that is automatically activated. Moments of relief or pleasure send signals to the body that is it safe and can rest, rather than being on alert. If an individual is constantly on alert and therefore unable to feel relaxed, on step to take is to practice experiencing small moments of pleasure (e.g. joy) intentionally. Even though it is a conscious thought, it sends a signal to the body in the same way the automatic alert does.

Now that there is an understanding of why practicing gratitude or finding joy is important, let's talk about how to practice it. Practicing gratitude can be simple and quick, meaning you do not have to overhaul your day to regulate your system. The parasympathetic system can be activated by even brief moments of being aware that something ‘small’ is ‘good.’ For example, during the summer I often was driving home from work when all of a sudden, the highway lights would all turn on at once. In those moments I experienced a small moment of joy by absorbing the beauty of the lights turning on and then was able to experience appreciation that there are systems in place that allow me to drive home feeling safe. The first moment of joy was then reinforced by my ANS feeling safe.

Here are some fun/small ways to practice finding joy:

· Find a candle or scent you actually like. It doesn't have to be a stereotypical calming scent like Lavender or Linen. If you like scents like ‘Mahogony Tabacco’ go for it.

· Listen to a song you like on purpose, even if you listened to it earlier in the day.

· Practice gratitude when you walk into a warm building (when it’s cold outside). Statements like ‘I am grateful to walk into a home (or workplace) with heat.’

· Take a moment to appreciate warm laundry, and in that moment, try to not think about having to fold said laundry.

· Grab your favorite food and put your phone down before taking your first bite.

· Take a moment to stand in the sun (even if it is cold outside) and take time to see how your environment looks when illuminated.

· If you drink hot tea or coffee, take a moment to smell it before consuming it.

Did you catch what all of those practices have in common? They all intentionally engage at least one of your senses (smell, touch, taste, sight, sound), which means that ANS is automatically activated but in these cases, a positive way that allows for it to feel safe and secure. Additionally, you will notice that none of those ways require a screen. Often, I hear people say they ‘decompress’ by watching their favorite TV show or movies. Unfortunately, the ANS really doesn’t get the same type of regulation if you’re staring at a screen. While it may feel like you are relaxing, your system is just sort of on ‘pause’ rather than getting that positive safe and secure feeling.

If you are feeling stressed and overwhelmed, and your therapist is recommending practicing gratitude, it may be because your nervous system could use a reset. If you are not in therapy and are having a difficult time identifying ways to practice gratitude it could be helpful to speak with a therapist. As with most things, practice takes time and it may not feel like your ANS is being reset after the first few times you practice gratitude. The point is to make the practice more automatic and provide that relief more frequently and allow your physical body to feel less stressed, tight, or overwhelmed.