Second, try stimulating your vagus nerve. Your vagus nerve runs from your brain down into your gut. It controls your parasympathetic nervous system—the part responsible for resting. When you feel the urge to overapologize or you feel a panic attack coming, pause, gently pinch, and massage the cartilage in the middle of your outer ear for a few minutes. Science shows that stimulating this specific area sends a direct electrical signal to your brain. It literally hits the brake pedal on your anxiety and tells your body you aren’t under attack.
Third, use the butterfly hug. If you feel triggered and need to escape your own mind, try this instead. Cross your arms over your chest so your hands rest just below your collarbones. Now, slowly tap your left hand, then your right hand, alternating back and forth. It should look like the flapping wings of a butterfly.
This is a form of bilateral stimulation heavily used in EMDR therapy for trauma victims. By activating the left and right hemispheres of your brain back and forth, you disrupt the emotional intensity of a trauma trigger. It grounds you in the present moment and physically rewires the memory so it feels less threatening.
Again, speaking to a professional therapist about this could change your life.
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