https://www.soloandkicking.com/blog daily 0.75 2023-01-08 https://www.soloandkicking.com/blog/how-to-heal-a-dysregulated-nervous-system monthly 0.5 2022-11-26 https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/2efb77a8-61a6-4476-885d-7911e0295335/awareness-body-sensations.jpg Blog - How to Heal a Dysregulated Nervous System - One of the most important parts of how to heal a dysregulated nervous system is self-awareness. Folks that have dealt with chronic stress or trauma often suffer with overwhelming emotions and unbearable sensations like knots in the stomach or tightness in the chest. The fear of being taken over by sensations keeps the body stuck and the mind closed. Despite what happened being in the past, the emotional brain continues to make us feel scared and helpless. The irony is that by suppressing the feeling of these sensations, we increase the chance of them being unbearable. The power of body awareness is that it connects us with what we care about and long for. Our sensations are the building blocks of our emotions, thoughts, feelings and perceptions about the world. By taking the time to notice when we are annoyed, angry or anxious, it allows us to shift our perspective and offers new ways of being besides our habitual reactions. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/4642f537-3cd1-45e4-ba4c-20b9e372917a/somatic-trauma-therapy.jpeg Blog - How to Heal a Dysregulated Nervous System - Have you ever found yourself over- or under-reacting to a situation for no obvious reason? This is often due to the unresolved energy from the past that is locked in your nervous system. When stress in our lives exceeds our ability to cope (ie during a highly emotionally overwhelming event) we survive by storing it in our bodies in the forms of flight, fight, and freeze so we can process it later when it is safe to do so. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/94b59f85-d343-443a-827e-0d2ec9a043c7/somatic-body-work.jpg Blog - How to Heal a Dysregulated Nervous System - One of the most natural ways we can calm ourselves down after a threat has passed is to be touched, hugged or rocked. This allows for leftover energy from the sympathetic nervous system activation of fight/flight/freeze to be discharge while also making us feel like we are safe, protected, and have agency. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/f2e8edc4-2cd0-4ef2-a06b-7bf5ee2d5db7/yoga-somatic-healing.jpeg Blog - How to Heal a Dysregulated Nervous System - Yoga brings your focus on your breathing and your internal sensations in the current moment. This allows you to notice the connection between your emotions and your body which can lead to experimenting with changing the way you feel. For example, if I breathe deeply, will that release the tension in my hips? Simply noticing what you are feeling begins to make us more emotionally regulated. Yin Yoga Yin yoga focuses on actively seeking sensation but not excruciating pain. The poses are done passively to allow the muscles to relax and open up the connective tissue. This is where we often store emotions and trauma in the body so by focusing there, it not only initiates a release of tension, but also ignites our parasympathetic nervous system moving us into a calm, restful state. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/098e9266-9a60-4055-8913-97a78e4464fd/music-sound-somatic-healing.jpeg Blog - How to Heal a Dysregulated Nervous System - One of the best ways to regulate our nervous system is using music and vibration. How does this work? Our vagus nerve is the longest cranial nerve in our body. It regulates the rest and digest part of our nervous system (parasympathetic nervous system). When we hear music, sound vibrations reverberate through the eardrum before moving to the vagus nerve. Once the vagus nerve activates, it stimulates the rest / digest side of our nervous system (parasympathetic nervous system), which sends a signal of relaxation to our body and mind. Recent studies show that listening to calming music with a slow beat causes a decrease in heart rate, breathing, and blood pressure. Along with listening to music, humming or saying “om” activates the vagus nerve because it is connected to our voice box (the larynx). Humming also requires you to control your breathing, another direct link to the vagus nerve. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/7328e0af-ee26-42ac-bb53-cb1f11f83949/Safe-enough-relationship-trauma-healing.jpeg Blog - How to Heal a Dysregulated Nervous System - Countless studies show that the most powerful protection against trauma is having a supportive community or network of people. When we become terrified as a kid or adult, our nervous systems are soothed by a hug and reassuring voice of someone we feel safe with. These positive cues of safety activate parts of our brain that cues the parasympathetic nervous to turn on, leading to feeling calm and comfortable. Safe relationships give us the courage to face and process what happened to us. Most of our wiring in our brain circuits is solely for being attuned to others. Therefore regulating our nervous system means reconnecting with other people. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/d2f60410-3e07-414c-ac36-e86af1dc2374/writing-somatic-trauma-healing.jpeg Blog - How to Heal a Dysregulated Nervous System - Writing is one of the most effective ways to begin to access your internal world. Studies show that folks that feel their emotions through writing about them show significant changes over time including a decline of blood pressure, heart rate, and drop in sympathetic activation. https://www.soloandkicking.com/blog/what-is-dysregulated-nervous-system monthly 0.5 2023-01-08 https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/72a63627-6b6d-4eb7-bff5-d156112883d4/Nervous+System+Dysregulation.jpeg Blog - What is a Dysregulated Nervous System? - Before we can begin to heal our nervous system, we first have to learn what is a dysregulated nervous system. (Hint: It involves how we perceive ourselves and the world around us). First we will get into nervous system dysregulation and symptoms of a dysregulated nervous system. Then, we will learn how our bodies determine if we are safe or in danger, how our nervous system has different processes to keep us safe, and common emotional and physical responses to trauma. Throughout this article, there will be reflective writing exercises to bring attention to how dysregulation may be showing up in your daily life. At the end I will share more resources for practices to begin to heal a disregulated nervous system. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/0a57f09b-4472-4f8b-a419-2f5225aaedb9/Nervous+System+Lungs.jpeg Blog - What is a Dysregulated Nervous System? - You probably know that our autonomic nervous system is in charge of many unconscious actions in our body like breathing, heart rate, body temperature, metabolism, and producing stress hormones. But it is also plays a large role in determining if we are safe or in danger using parts of the brain beyond our conscious level of awareness. This means that how we perceive if we are safe or in danger is something we feel in our bodies and isn’t something we can change by thoughts alone. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/de005288-4b39-48e8-bf12-50859132325f/Regulated+Nervous+System+Window+of+Tolerance.jpg Blog - What is a Dysregulated Nervous System? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/8e6778bf-8e19-4ddc-82d7-e58ec92446f6/Dysregulated+Nervous+System.jpg Blog - What is a Dysregulated Nervous System? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/6d363e34-3daa-41d4-9e9f-3fee7592a01e/Dysregulated+nervous+system+symptoms.jpeg Blog - What is a Dysregulated Nervous System? - Dysregulation in our nervous systems, especially for folks with the most severe dysreguation, often stems back to not having a consistent, safe-enough, emotionally- attuned caregiver as a child. This is because exposure to severe or continuous trauma shapes their development. Since oftentimes children can’t fight or escape an abusive situation, they can become stuck in chronic fight/flight (sympathetic nervous system) or a shut-down, collapsed state (dorsal vagal branch of the parasympathetic nervous system) in order to survive. This primes the neural pathways in the brain to move into fight flight (sympathetic activation) more quickly and as a default, which can cause severe mental health issues as children become adults. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/32bedf48-f196-429e-9b03-693fcd41b83a/Neuroception+Cues+Safety+Danger.jpg Blog - What is a Dysregulated Nervous System? - Using our senses, every microsecond we scan for cues of safety or danger. Depending on the signals we receive, we will automatically respond from the rest and digest (parasympathetic nervous system) or fight/flight (sympathetic nervous system). We receive these signals of safety or danger from three levels of perception: Internal: Using information from parts of your body internally, the nervous system looks for signs of danger (ie. pain) or signs of safety (ie. slow heart beat). Environmental: If you see a car crash, you may be mobilized to take action from your sympathetic nervous system. While a hug from your partner may cause a relaxation, social engagement response from your parasympathetic nervous system. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/9f8194f1-d2b6-4a00-ad7d-5e3df237cba8/Polyvagal+Theory+Graphic.jpg Blog - What is a Dysregulated Nervous System? - When we are threatened, our nervous system focuses on finding the best route to keep us alive. Depending on our perceived level of safety, the autonomic nervous system chooses if we should be operating in fight/ flight (sympathetic nervous system) or rest and digest (parasympathetic nervous system) or a blend of both. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/bd73b2cc-710b-4d75-952b-9a0f7790802b/6_Stages_Trauma_Responses.jpg Blog - What is a Dysregulated Nervous System? - According to recent research, there are six stages the autonomic nervous system goes through to move us back to safety: Freeze Our first response to responding to a threat is to stop what we are doing, look and listen to understand what is happening and if we need to take action. In this stage our pupils dilate and we will turn our heads to analyze the sound or sight that is the perceived source of danger. Fight/Flight In the next stages we move into activating our sympathetic nervous system to either a flight or fight response. We initially try to escape the potential threat but if this is not possible we will move into fight. In this stage, there is rapid deep breathing coupled with increased blood flow to the heart and the muscles in our arms and legs. Our skill will also be cold and digestion stops. Fright If the fight / flight actions can’t make our system feel safe and it is impossible to escape, we move into the fright stage. This is accompanied by panic, dizziness, nausea, feeling light-headed, tingling sensations, and numbness. 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Lead Generation/Email Marketing - Email Marketing/Lead Generation Magnet: Cheese Grotto Design/Strategy/Execution As a lead generation magnet in order to get more subscribers to the newsletter and drive traffic to the website, we created a 6-part Cheese Grotto: Cheese 101 class. Initial enrollment was through opting into an email marketing series (see below for example). Every week subscribers received a new guide to different topics for a total of one email per week for 6 weeks. Each guide was a downloadable PDF that included links to blog posts for more information as well as links to buy cheeses/products included in the guide (see example on the right “How To Store Cheese”). Along with the downloadable guide, each email contained relevant blog content, giveaways, and new product offerings. At the end of the series, all subscribers received a certificate for completing the course that was tied into a social media campaign via Instagram stories to encourage members to share when they completed the course. Results: 16% average open rate 8-12% CTR on links in emails (product + blog content) 5-8% CTR on links in PDFs (product + blog content) +40% in email list subscribers +15% increase in cheese subscription purchases +20 member stories shared on Instagram Over 2K in Cheese Grotto Sales from the series https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617032235505-PS727UV3V9FNOAVX54M8/Copy+of+Copy+of+Untitled.gif Content Creation - Lead Generation/Email Marketing - Global Newsletter - Women Who Code Co-Designer/Strategy Originally sent to subscribers three times a week and low engagement, the content mix was redesigned to focus on storytelling and value-based content including top events, free tickets, recent blog posts, humor, and stories from our community. In order to free up space and reduce the newsletter to once per week, the Jobs Newsletter and Digital Newsletter were created (see following two sections). Both are sent bi-weekly to separate audiences. Results: +40% Subscribers (100K) +55% Open Rate (16%) +33% CTR (3%) https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617033333344-C34TDRRDC47QZQ1D65EL/Copy+of+Copy+of+Untitled+%281%29.gif Content Creation - Lead Generation/Email Marketing - Jobs Newsletter - Women Who Code Co-Designer/Strategy Originally WWCode Job postings paid for by sponsors were included in the Global Newsletter. In order to free up space in the Global Newsletter, allow for more sponsored job postings, and to target job hunters exclusively, this bi-weekly newsletter was created in mid-2020. Results: 3.5K Subscribers 29% Open Rate 5.1% CTR https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617033832160-4DNLSRBV3WR54T18O7KR/Copy+of+Copy+of+Untitled+%282%29.gif Content Creation - Lead Generation/Email Marketing - Digital Newsletter - Women Who Code Co-Designer/Strategy Both sponsor events and WWCode Network events were included in the Global Newsletter. Additionally, WWCode Technical Communities that are exclusively online needed a way to notify members of upcoming events, as the current event-hosting platform didn’t have this functionality. The bi-weekly Digital Newsletter was born in mid-2020 to create space in the Global Newsletter, allow for more promotional events, and to promote upcoming events in the WWCode Technical Communities. Results: 2K Subscribers 31% Open Rate 4.2% CTR https://www.soloandkicking.com/content-creation/interviews monthly 0.5 2021-03-29 https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617025352571-UH65TO83VE9TSS8QSKIB/3.png Content Creation - Interviews/Podcast - Tech Interviews: Women Who Code Design/Strategy/Interviewer/Execution In support of the mission at Women Who Code to inspire women to excel in technology careers, I interviewed and created a video series on YouTube to highlight diverse voices from the community on technical and career topics. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617025520084-4J4UQTXP9PGPJSCPT5LH/Website+Articles.png Content Creation - Interviews/Podcast - Instagram Live Series: Women Who Code Strategy/Coordiation/Interviewer (in select cases) During an online technical conference, we piloted having on-going conversations/interviews during the conference on Instagram (similar to a “Behind the Red-Carpet Series”) that continued as regular content showcasing conversations between leaders at Women Who Code and our community. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617025750305-MSGQ5TN8HRCZZLNOYKVB/4.png Content Creation - Interviews/Podcast - Black History Month Series: Women Who Code Design/Strategy/Interviewer/Execution In honor of Black History Month, I profiled Black women from the Women Who Code community about their expertise as technologists, ranging from how to transition careers to how to create inclusion as a tech founder. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617026155662-3BXXLXDB48H825MQIF6U/Website+Articles+%281%29.png Content Creation - Interviews/Podcast - Podcast Host/Producer: BVSTER Interview Structure & Writer/Co-Interviewer/Co-Producer BVSTER Podcast is a hyper-local podcast in the Jersey City/Hoboken area profiling food entrepreneurs about keys to running a successful food business and building a business focused on uplifting the community featuring giants like Pat LaFrieda (meat-supplier for Shake Shack, Minetta Tavern, and Eleven Madison Park) and Choc O Pain (famous French Bakery in Hoboken). I wrote, co-produced, co-edited interviews 1-14 on the BVSTER podcast. https://www.soloandkicking.com/content-creation/long-form-content monthly 0.5 2021-03-29 https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617024324676-VGQMVBD0F22CF1H7GWX8/Untitled+design+%281%29.png Content Creation - Long Form Content - Interviews: Women Who Code Interviewer/Writer/Content Strategy In order to support the mission of inspiring women in technology careers, women with diverse identities and career paths were profiled to share their expertise, advice, and insights with our community. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617024495272-WKLV591A0GT29CABOM8M/Untitled+design.png Content Creation - Long Form Content - Travel/Food Guides: Matador Network Writer Utilizing my expertise as a traveler and long-time city dweller, I created round-up guides to help others navigate sampling local cuisines, inexpensive date ideas, and choosing a trek in South America. https://images.squarespace-cdn.com/content/v1/5ea43479c6398826cb18d68c/1617024782871-WAQIQKB0AVW9YGDDNVQA/5.png Content Creation - Long Form Content - Business Profiles: Hoboken Girl Writer/Photographer In a vibrant, diverse location like Jersey City, there is a rich history of culture, art, and food that is constantly involving with new players. As an investigative journalist, I interviewed and researched local restaurants, art, and historic landmarks to showcase local gems within the neighborhood worth visiting.