Chronic stress and trauma can frazzle our nervous systems, making it tough to get back in balance. But if we understand a little about our physiology, we can use that to reset.

The first thing to remember is that we’re mammals. Under threat, our nervous systems kick into high gear or collapse into shutdown. This is fight, flight, or freeze. Then, once the threat is past, they reset to “rest and digest.” Basic survival software.

But sometimes that software gets scrambled and we don’t automatically reset. In those cases, especially if we’re stuck in high gear, orienting can help.  

Animals orient in the wild

See the meerkats above? They are performing nature’s most basic safety check: up on their hind legs, as tall as possible, heads on a swivel looking for danger. If they sense a threat, fight-or-flight ignites. If not, they resume daily life. This is orienting. It’s hard-wired into animals.

Watch a restaurant crowd react to a sudden noise. Heads pop up and snap toward the sound. Is it dangerous? Nope, a waiter dropped a tray. Everyone relaxes and returns to eating.

Animals orient anytime they sense something novel in the environment to see if it’s dangerous. They also orient after a threat’s passed, when they’re noticing all is well. This second type’s more relaxed and exploratory. You can use both.

When you’re hypervigilant

If you’re feeling on edge, try slowing down and noticing when you orient. The next time your head snaps toward a stimuli, pause and really look. Is it a bird? A slammed door? A shout? Is it a threat?

If there’s no threat, let your head keep turning and notice your surroundings. Notice exits. Notice people. Do they look friendly or unfriendly? Any obvious signs of danger? If not, let that register and notice how it affects your body. Give this time.

A spontaneous breath. Muscles relaxing. More weightedness. These are signs your nervous system is downshifting.  

When you’re stressed or triggered

Use relaxed, exploratory orienting to signal “all’s well” to your nervous system.

Let your eyes explore your surroundings with curiosity, slowly turning your head to follow. Then rest your sight on something pleasant or neutral. Some people will look out a window at nature. Others are attracted to colors or objects. See what draws your eye and pause to take it in.

As you look, tune in to your body and notice what you feel. Again, you may notice signs of settling, like warmth, relaxation, and fuller breath.

Struggling with orienting?

Orienting is usually calming, but if it makes you anxious or unsettled, stop. There could be stored trauma linked to the orienting process itself. Next month’s technique, grounding, may work better for you. And a Somatic Experiencing Practitioner can help you take the charge out of orienting.