Coping with Societal Stress
Using the Neurosequential Model™ to Understand What’s Happening & What We Can Do About it
This post is a bit different. I’m talking to adults about adults more than usual because I’m feeling compelled to say something about what’s going on in the world & in the US right now. It’s relevant to all of our lives but also specifically to trauma-responsive care and early childhood.
Like many of you, I suspect, I spent November-January telling myself a story that things may not get as bad as I feared they would. I have spent the weeks since the inauguration cycling through many thoughts and patterns:
The US may not be safe for me and people who look like me very soon.
I’m able bodied (except for a recently sprained ankle), intellectually capable enough and can be of use to people in my community who are more at risk than I am
Now (or a year ago) is the time to plan for what to do if things become really unsafe and unstable
I’m able to consume some news and headlines but dramatically less than I typically do to preserve enough of my emotional health for my clients, partner, friends and family
So… what do we do? How do we cope with societal stress on this level? Here’s my take on using the Neurosequential Model of Therapeutics to think and work through ongoing stress and move forward in a way that aligns with my values- being a helpful member of a community.
Understand the Stressor
The patterns that have emerged since the inauguration (well before, but for the purposes of this post, I’m thinking recently) have been chaotic, surprising, swift, and pointed. There is also not an end date, we can anticipate that the changes that are taking place, the rhetoric about valued members of our community (immigrants, trans folx, disabled folx, etc.) will continue to be as vile and abhorrent as we’ve seen thus far. To put it “simply”
The stress is
Chaotic and unpredictable
Prolonged- there has been a long ramp up and we can expect that this particular stress will last at least 4 years
Multi-faceted- there are both tangible and intangible stressors. Day to day changes as well as more existential changes that we are reminded of through the media, conversations with others, etc.
Identifying what the stressor is can help create containment and understanding. It doesn’t solve it or remove it, but it does explain, in part, why it feels so overwhelming at times.
What we know from the Neurosequential Model is that when stress is unpredictable, prolonged and significant, it has the potential to cause vulnerability through the prolonged activation of the stress response system which, over time, is quite taxing on the body and brain.
2. Understand How the Body & Brain React to Stress
When we experience a stressor (anything from a painful paper cut to a parent yelling at us to a natural disaster) certain changes take place in the body to protect if from harm. This “stress response” is a complex reaction of the nervous, endocrine, immune, musculoskeletal and other systems to prepare the body to handle whatever challenge arises (Chu, et al).
The “Quick Response”- Sympathetic-Adreno-Medullar System (SAM Axis)
Stress triggers the sympathetic nervous system and the release of norepinephrine and epinephrine which causes activation of the heart muscles. There are increases in blood pressure, heart rate, blood flow to the muscles and other changes.
The digestive system is slowed, air flow through the lungs increases and blood flow to the skin decreases.
The mind becomes more alert, focused and vigilant
We experience analgesia- a decreased response to pain
These changes make escaping and fighting back more possible
The “Slow response”- Hypothalamic-Pituitary-Adrenal System (HPA Axis)
The hypothalamus (in the brain) sends a chemical message to the pituitary gland (also in the brain) which sends a chemical message to the adrenal glands (above the kidneys) to release cortisol. Cortisol helps the body manage stress by:
Increasing the breakdown of nutrients to get energy to the body quickly
Prevent inflammation by suppressing the immune system’s inflammatory response
Providing an energy boost
These changes support what many of us know as the “fight, flight, freeze” response. In the presence of a stressor, different people different reactions
Fight: fight against the stressor, maybe physically or verbally
Flight: get away from the stressor, maybe physically by running or leaving a space, maybe mentally by dissociating or checking out
Freeze: stay still, play dead, have time to engage another response if needed
3. Understand How Stress Changes Us Over Time
Ideally, we go through a stress response, as outlined above, and then it ends. For example, we have a stressful meeting at work but then we return to our desks, get a snack and water and continue on. Or, the teacher gives a child difficult feedback but then they have music class or recess and a period of time to reset. When stress is chronic, it means the stress response system is activated in an ongoing way instead of being turned on and off with breaks in between.
When stress is chronic, it causes a host of problems in the body because we are not designed for prolonged exposure to stress chemicals and circumstances. Common responses to this kind of stress are
Disruption to normal body patterns- sleep, appetite, and energy levels
Disruption in mood, affect, and thinking patterns
Changes in social interaction- often from changes in our mood
Changes in coping- turning to coping strategies that might be harmful or counterproductive
As we’re in the beginning stages of this period in history, you might be recognizing some of these things in yourself, your family, friends and colleagues. Hopefully, if it didn’t already, it all makes sense now and you and I can remember this is what happens in stress. We are going through an exceptionally stressful and frightening period of time and the normal reaction to that is to be disrupted. We aren’t defective or weak if we’re seeing these changes in ourselves or others.
So…what do we do?
The Neurosequential Model teaches us that the most effective buffer to stress is relationship. Being connected to people and to the land, can mitigate the effects of stress in a dramatic way.
Build & Engage in Community
Spend time with people with whom you can co-regulate. Investing in relationships during stressful times ensures that connection is not lost and allows refueling. You and your friends, family and colleagues can decide what dose of stressful conversation is right for you, each of us has a different threshold and openness about what is manageable can be supportive in ensuring relational time is enriching and not draining.
Investing in relationships in your wider community can also take the form of volunteering, calling representatives, sending letters, and acting on behalf of your larger community. When we take action, we feel powerful. Feeling powerful and having agency are also very protective against toxic stress.
Build Routines & Rituals
Routines and rituals bring consistency and predictability to life. Predictability is an antidote to stress. Adding complex Pinterest-worthy morning and evening routines is not possible for most of us but it is possible to cut out some of the smaller choices we have to make each day. In fact, times of high stress are not the best times to introduce novelty or try new, difficult things. Quite the opposite. Try limiting decisions and removing novelty in small ways:
Use the same favorite mug every day for your coffee
Make your wardrobe smaller to limit decision making and choose your favorite clothing items every day
Create a playlist and play it every day while you get ready or during your commute
Create a repeating meal plan of favorite foods to make shopping and preparation more routine and automatic
Use the most intuitive list-making and note taking system for you to limit what you need to remember from meetings and emails
Supporting Young Children through High Stress
There are very few things, maybe even just this one, that I believe all children need. I’m not a fan of categorical statements and sweeping “needs” for diverse populations of people as you may have noticed by now. That said, I do believe that all children need at least one, regulated, attuned, attentive, and present adult in order to move through development toward their goals.
Ensuring that we are regulated enough to be that person for the children is the first step in supporting children through stressful periods. It’s ok to model for children how to handle stress and fatigue. As Dr. Perry often says, “a dysregulated adult cannot regulate a dysregulated child.”
We can also support children by making explicit what they might be sensing- naming that they may experience the higher stress and worry of their important grownups but that those grownups are still available to explain things, answer questions, and provide safety at home and school.
“I’m going to read this book I love instead of washing those dishes because I’m feeling extra tired today. Would you like to read your book next to me?”
“Bedtime has been feeling more difficult lately, music helps me feel more relaxed. Lets try this song during bathtime to help us both feel more calm and ready for bed”
“Right now some of our friends who are still working on getting their paperwork to live in the US are scared they may not be able to. We are helping them by making sure we tell them how much we care about them and sharing information about places they can go for help if they ever need it”
How have you been understanding and coping with these new era in American life? What are you turning to for support and regulation as you navigate these times?
References & Resources
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Disclaimer
The information provided on this blog is for informational purposes only. It is not intended to assess, diagnose, treat, or prevent any medical or mental health conditions. The content shared on this site should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, mental health professional, or other qualified healthcare provider with any questions you may have regarding a medical or psychological condition. Never disregard professional advice or delay seeking it because of something you have read on this blog.
