Heal Your

Nervous
System.
Freeze/Fawn Fight/Flight Safe & Social
Parasympathetic Sympathetic Connected
Shutdown Activation and Joyful
Hopeless, shut-down, trapped,
Anxious, afraid, concerned, Grounded, calm, settled,
depressed, numbness,
irritated, panicky, rage, curious, open, present,
exhausted, disasociated,
frustrated, angry, woried, creative, mindful, regulated,
helpless
chronic stress. resourceful.

Dorsal Vagal Sympathetic Ventral Vagal

LEARN TO RELAX
www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513
www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513
What 's
Going on.
What is going on with our Nervous System?

Your nervous system plays a crucial role in regulating your body's responses to
stimuli to support your overall well-being. However, factors such as genetics,
environment, past experiences, sensitivities, and lifestyle choices can negatively
influence the state of your nervous system. For some, their nervous system may be in
a relatively balanced and healthy state, allowing them to cope effectively with stress
and maintain emotional stability. Others are chronically dysregulated. Learn why?

Emotional Dysregulation Signs of Chronic Stress

Feelings of anxiety, worry, or burnout
Intense dreams, flashbacks, or nightmares
Overwhelmed or constantly on edge
Feelings of sadness, or depression
Difficulty relaxing or experiencing joy
High sensitivity to criticism
Decreased motivation or interest in life
Challenges in overcoming addictions
Difficulty losing weight or cortisol belly
Need for social withdrawal or isolation
Persistent fatigue and tiredness
Insomnia or disrupted sleep patterns
Digestive issues such as bloating
Weakened immune system and frequent
illnesses
Recurrent headaches or migraines
Muscle tension, chronic aches, or pains
Difficulty concentrating or making
decisions
Procrastination

We need to learn to
TO RELAX &

REGULATE

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Dorsal
Vagal. The steps are
AWARENESS &

Feeze, fawn, or parasympathetic shut down

Feeling numb or disconnected from your surroundings

ACCEPTANCE
Difficulty moving or feeling immobilized
Appearing passive or compliant in social situations, even if it goes against your
own desires or boundaries
Experiencing memory lapses or dissociation
Having difficulty making decisions or asserting yourself
Feeling overwhelmed and unable to respond effectively to stressors
Engaging in self-soothing behaviors such as excessive eating, sleeping, or
daydreaming as a way to cope
Hopeless, shut-down, trapped, depressed, numb, exhausted, disasociated,
helpless

These signs suggest that your body and mind are responding to stress by entering a
state of shutdown or dissociation, which can be a protective mechanism in certain
situations.

www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513

Sympa
thetic.
Fight-flight response or sympathetic activation:
The Body Reorganises when
Increased heart rate and breathing rate
safe - S. Porges
Sweating and feeling hot or flushed
THE AUTONOMIC
Muscle tension or trembling

HIERARCHY
Dilated pupils
Heightened alertness and focus
Feelings of fear, anxiety, or panic
Urge to escape or confront the perceived threat
Difficulty concentrating on tasks unrelated to the perceived threat
Racing thoughts or difficulty thinking clearly
Impulsive or aggressive behavior
Frustrated, angry, worried, chronic stress.

Signs that your body and mind are preparing to either confront or flee from a
perceived threat. While this response can be helpful in situations where immediate
action is necessary, it's essential to to avoid prolonged stress or potential harm.

www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513

Ventral
Vagal.
Ventral vagal, socially engaged

- Feeling calm and relaxed

- Having a sense of safety and connection with others
- Engaging in social interactions with ease and enjoyment
- Expressing warmth, empathy, and understanding towards others
- Experiencing a balanced and regulated nervous system response
- Having the ability to self-soothe and regulate emotions effectively
- Feeling open to new experiences and able to adapt to changes
- Experiencing positive emotions such as joy, contentment, and gratitude
- Having a sense of well-being and resilience in the face of stressors

These signs suggest that your body and mind are in a state of social engagement,
where you feel safe and connected with others, allowing for relaxation, emotional
regulation, and meaningful social interactions.

I am Safe
THERE IS NO THREAT

I CAN RELAX

www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513

Healthy
Flow.
Positive Sympathetic Activation With a Healed
Nervous System

Feeling energized and motivated YOU ARE CALM &

RESILIENT
Increased focus and concentration
Heightened sense of excitement or anticipation
Improved physical performance and coordination
Enhanced cognitive function and problem-solving abilities
Engaging in activities with enthusiasm and passion
Experiencing a sense of accomplishment and satisfaction
Being resilient in the face of challenges, with a "can-do" attitude
Feeling confident and empowered

A healed nervous system allows you to experience a sense

of well-being and wholeness, even in the midst of challenges or difficulties

www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513

What
to do.
Healing Happens with
AWARENESS &

SKILLS
Healing your Nervous System

Super important – UNDERSTAND – the nervous system, awareness of what is

happening is KEY to healing.
Repair the relationship with yourself, connect to your parts, release trauma
patterns, and heal dysfunctional shame and guilt.
Apply nervous system regulation tools. One of my favourite quick go to relief are
the tools that help to relax the physical brain.
Look at your habits, exercise, evening routine, time outside, and nutrition.
Bottom up and top down approaches have been proven effective, such as
embodied practices for relaxation, healing dysfunctional emotional patterns,
creative expression, play, relaxation, rest, community, communication skills,
mindfulness, imagination, compassion.

My mission is to support the creation of a world

where more people feel relaxed, confident, calm
and joyful as they explore and discover what they
can get out of their time here on earth.

LYDIA HILL | SOMATIC THERAPIST | NERVOUS

SYSTEM EDUCATOR | MINDFULNESS &
TEACHER | LIFE COACH

www.lydiahillcoaching.com | @lydiahill__ | +34 627 927 513