Introduction

Emotional crises require effective, accessible strategies for stabilization and recovery. MELD promotes a comprehensive, body-centered approach to these emergencies, incorporating the insights of Somatic Experiencing by Peter Levine, Stephen Porges’ Polyvagal Theory, and techniques from Stanley Rosenberg’s “Accessing the Healing Power of the Vagus Nerve”.

In part one, we outlined four powerful options. Here, we add another perspective of what you can do when you feel overwhelmed. It is important to note that, as with many situations, the best way to deal with a crisis is not to get into one or to be better prepared. Following what is laid out here will not only help you in stressful situations, but if practiced regularly, will also better prepared you to deal with crises.

Step 1: Recognize and Pause

Recognizing an emotional emergency is the first step. Symptoms such as overwhelming feelings, rapid heartbeat, or disconnection signal the need to pause and regroup. The reason why you feel threatened and your body kicked into a survival response may matter less than addressing the response.

Technique: Grounding (Inspired by Somatic Experiencing)

• Physical Grounding: Touch something tangible and sturdy. Feel its texture and temperature to help anchor yourself in the present.
• Visual Grounding: Identify and describe five objects around you, focusing on details to ground your senses.

These are excellent techniques to use when overwhelmed don’t overuse them. Some people are good at using various healthy coping mechanisms but never improve their stress hardiness or resiliency. When using techniques as your default you avoid feeling and releasing what is occurring.

You may surprise yourself with how much you can experience in one moment and still stay present and functional. We train ourselves to believe that we cannot handle the intensity of a situation. Rarely is that true. You may not perform as well as you like. Yet, often, performing means suppressing deeper experiences and building skills. It is like avoiding physical activities because they are uncomfortable, causing you to be out of shape and not having the strength you need in an emergency.

Step 2: Assess with Somatic Mindfulness

Employ somatic mindfulness to check in with your body, observing breath, muscle tension, and discomfort without judgment — a key practice from Peter Levine’s (Somatic Experience) and Ron Kurtz’s work (Hakomi Therapy).

Skill: Somatic Experiencing Body Scan

• Begin at your feet and slowly move your awareness up to your head.
• Notice areas of tension or relaxation and sense the spots of discomfort, releasing tension with each exhale.
• Go slow and keep coming back to your body when you check out. Noticing when you are  checking out is being mindful — that is a good thing.

You can do this body scan in a stressful situation, even if it is only for a few seconds. We recommend you do them regularly to release chronic stress and build up this skill so it is there for you when needed.

Step 3: Regulate Through Polyvagal Theory and Rosenberg’s Techniques

Utilizing Stephen Porges’ Polyvagal Theory, activate your parasympathetic nervous system to foster calm. Incorporate Stanley Rosenberg’s simple yet effective techniques to further engage the healing power of the vagus nerve.

Technique: Polyvagal Breathing Combined with Basic Exercise (from Stanley Rosenberg)

• Inhale deeply through your nose for four seconds and hold for four seconds.
• Exhale slowly through your mouth for six seconds.
• After breathing, gently turn your head to one side and hold for a breath, then switch to the other side. This simple exercise can help stimulate the vagus nerve and promote relaxation.

Step 4: Co-regulate With Support

Emotional emergencies can be overwhelming when faced alone. Engage in co-regulation, a concept from Polyvagal Theory, by connecting with someone who can help stabilize your emotional state.

Go beyond what we spoke about in part one. Take the risk and reach out for support. Often in crisis or stress we isolate. It is hard to risk rejection. Yet, when we seek connection as we feel the stress, that act alone can shift the stress.

Science teaches us that when we don’t act, i.e., in some way express the fight or flight response, we default to freezing and disassociation. When you reach out as we discuss in our ROC Formula (slow down to Relax, open up to Vulnerability, and reach out for Connection), we move out of the freeze.

Technique: Connection Through Co-regulation

• Reach out to a trusted individual. Share your experiences openly.
• If possible, engage in synchronized activities like walking, which can help align your emotional states through movement and presence. Walking is action, which is not being frozen.

Step 5: Integrate Holistic Health Practices

Building resilience involves a daily commitment to practices that support overall well-being, including mindfulness, yoga, and balanced nutrition.

Technique: Daily Holistic Practices

• Engage in mindfulness meditation daily, focusing on breath and bodily sensations.
• Practice yoga or gentle stretching to maintain physical and emotional flexibility.
• Ensure a nutrient-rich diet to support cognitive function and emotional health. Sugars are often a go-to source of comfort, but they only weaken our bodies and emotional resiliency.

Effectively addressing emotional emergencies involves a blend of immediate interventions and sustained practices. Skills from Somatic Experiencing, Polyvagal Theory, Somatic Mindfulness, and Stanley Rosenberg’s work on the vagus nerve provide a robust framework for crisis management and long-term emotional resilience. We support you with the tools and connections needed to navigate these challenges and maintain emotional wellness.