Hi Team Auti Peri!
Well, here it is! The first part of four in this series on nervous system regulation, yay!
I would like to take this opportunity to once again thank the lovely Amanda Hanna of SomaPsych for sharing her time and expertise with our community.
At SomaPsych, we empower resilience and transformation through trauma-informed care and somatic practices - from individual restoration to collective social change.
Amanda weaves science with embodied wisdom, crafting spaces where curiosity thrives and empowerment takes root. Her approach is nervous system focused, polyvagal informed, collectively-minded and grounded in a deep reverence for all things ecosomatic and alive.
I am still lying flat on my back in bed after my hysterectomy last week, so I have included the Zoom AI meeting summary below (demarcated in block text) as the main body of the article.
At the time of recording I had fully intended to write up a lovely summary for you, but now I am unable to even sit up unaided. Plus my painkillers make it rather difficult for me to convey much coherence!
I know AI usage is contentious, but needs must. I need my recovery to be as smooth as possible as I have regressed so far within the bowels of my neurodivergent perimenopause, and now I need to cut myself some slack.
Please be assured that the video conversation is real though, ha ha! You will be able to tell that from my inability to cut out the first three seconds. Oh I had such grand plans of making this mini series look slick and professional. Sigh..!
As always, the transcript and closed captions are available to ensure the video content is as accessible to you as possible. If you prefer audio only content, you can listen to our chat as a podcast episode. 🎧
After you have watched the video, please come back and let us know in the poll which technique is helping you the most.
Quick recap
Sam and Amanda explored nervous system regulation challenges, particularly for neurodivergent individuals, and shared strategies for managing mood fluctuations and emotional responses. The conversation concluded with Amanda providing coaching on managing difficult thoughts and building a relationship with the amygdala, with plans to continue their discussion in future recordings.
Neurodivergent Nervous System Regulation Challenges
Sam and Amanda discussed nervous system regulation, particularly for neurodivergent individuals who have spent their lives masking and managing their emotions. Amanda explained that nervous system regulation involves understanding both internal and external sensations, and recognising when one is in a "green zone" of relative calm versus experiencing dysregulation. They agreed that the constant pressure to maintain regulation can be particularly challenging for neurodivergent people during menopause, when control may feel even more elusive.
Enhancing Well-Being Through Daily Tools
Amanda and Sam discussed strategies to manage nervous system regulation and mood fluctuations, focusing on integrating simple tools and techniques into daily routines to enhance well-being. Amanda emphasized the importance of "stacking" these tools during everyday activities, such as filling a water bottle or making tea, to create moments of calm and downregulation. She explained the concept of physiological sighing as a natural technique to shift brain chemistry and reduce stress. Sam shared personal experiences with mood stabilising medication and expressed a desire to rely more on self-regulation techniques. Amanda concluded by demonstrating a physiological sigh, highlighting its effectiveness in promoting relaxation.
Self-Regulation Techniques for Emotional Control
Amanda and Sam discussed self-regulation techniques, focusing on both public and private methods for managing emotional responses. Amanda explained that she uses both overt and covert strategies, including physical gestures like palm massage, to maintain control in different situations. She emphasised the importance of having both visible and hidden coping mechanisms, allowing her to manage her emotions without always needing to explain herself to others.
Amygdala Regulation and Thought Management
Amanda provided coaching to Sam about managing nervous system regulation and dealing with difficult thoughts, explaining that the amygdala's role is to keep us safe and suggesting that building a relationship with it can make challenges easier over time. They discussed how rumination can lead to hyper-focusing on negative thoughts, and agreed to end the current session with plans to continue in the next recording.
I hope you enjoyed the first part of this mini series. I can’t wait to share the next three instalments with you!
Cheers,
If you find my work valuable, why not become a paid subscriber to The Autistic Perimenopause: A Temporary Regression? (This is not a rhetorical question.)
