How our Nervous System State Filters Our Thoughts

In the realm of trauma therapy and healing, the phrase "story follows state" encapsulates a fundamental aspect of the polyvagal theory, which was developed by Dr. Stephen Porges. This concept offers profound insights into how our physiological state influences our thoughts, emotions, and behaviors. Let's delve into what "story follows state" means and how it can transform our understanding of mental health and well-being.

The Basics of Polyvagal Theory

Polyvagal theory is a comprehensive model that explains how our autonomic nervous system (ANS) regulates our responses to stress and safety. According to this theory, the ANS has three main branches:

1. Ventral Vagal System (Social Engagement System): This system is associated with feelings of safety and connection. When activated, we feel calm, connected, and capable of engaging socially.
2. Sympathetic Nervous System: This is the system responsible for the fight-or-flight response. Activation of this system prepares the body to respond to perceived threats with increased energy and alertness.
3. Dorsal Vagal System: This system is linked to the freeze or shutdown response. When activated, it can lead to feelings of dissociation, numbness, and a sense of being overwhelmed or disconnected.

"Story Follows State" Explained

"Story follows state" refers to the idea that our cognitive and emotional narratives—our "stories"—are shaped by the physiological state of our autonomic nervous system. In simpler terms, the way we perceive and interpret our experiences is heavily influenced by whether we are in a state of safety, fight-or-flight, or shutdown.

Here’s how it works:

• State of Safety (Ventral Vagal Activation): When we feel safe and our ventral vagal system is activated, our thoughts and emotions are generally positive and optimistic. We are more likely to perceive others as trustworthy and situations as manageable. Our inner narrative reflects a sense of connection and hope.
  • "I feel calm and connected."
  • "I enjoy spending time with others."
  • "I feel understood and accepted."
  • "I am capable of resolving conflicts peacefully."
  • "I trust others and feel trusted in return."
  • "I feel connected and supported by those around me."
  • "I can express myself freely without fear of judgment."
  • "I am open to new experiences and opportunities for growth."
  • "I enjoy engaging in activities that bring me joy and fulfillment."
  • "I trust my instincts and feel confident in my decisions."
  • "I am grateful for the relationships in my life and cherish the moments we share."
  • "I feel a sense of belonging and acceptance within my community."
  • "I am capable of handling challenges with grace and resilience."
  • "I find pleasure in simple things and appreciate the beauty of the present moment."
  • "I believe in my ability to create positive change in the world."
• State of Threat (Sympathetic Activation): When we are in a fight-or-flight state, our thoughts and emotions are colored by a sense of danger and urgency. We might interpret neutral situations as threatening and view others with suspicion or hostility. Our stories become focused on survival and protection.
  • "I need to be on high alert."
  • "I feel anxious and ready to react."
  • "I must defend myself or escape."
  • "I need to assert control over the situation."
  • "I am preparing for a challenge or threat."
  • “I can’t take a break, there’s too much to do.”
  • “They are so annoying, I’m so irritated.”
  • "I need to stay alert and vigilant to protect myself from potential threats."
  • "I feel tense and ready to react at a moment's notice."
  • "I must stay focused on the task at hand to avoid danger."
  • "I am prepared to fight back if necessary to defend myself."
  • "I feel a surge of adrenaline coursing through my veins, preparing me for action."
  • "I need to assert control over the situation to ensure my safety."
  • "I am hyper-aware of my surroundings, scanning for any signs of danger."
  • "I feel a sense of urgency and heightened arousal in response to perceived threats."
  • "I must stay on guard to prevent any potential harm or conflict."
  • "I am ready to mobilize my resources and take decisive action to protect myself."
• State of Shutdown (Dorsal Vagal Activation): When we enter a state of shutdown, our thoughts and emotions can become bleak and despairing. We may feel disconnected from ourselves and others, leading to narratives of hopelessness and isolation. Our stories might reflect a sense of being overwhelmed and powerless.
  • "I feel numb and disconnected from my surroundings."
  • "I am overwhelmed and shut down."
  • "I cannot cope with this situation."
  • "I am frozen and unable to move."
  • "I want to withdraw and hide from everything."
  • “What’s the point?”
  • “This feels impossible, I can’t do it.”
  • "I feel disconnected and detached from the world around me."
  • "I am overwhelmed by feelings of sadness and hopelessness."
  • "I lack the energy or motivation to engage with others."
  • "I want to retreat into solitude and avoid social interactions."
  • "I feel like I'm sinking into a state of despair and numbness."
  • "I struggle to find meaning or purpose in my life."
  • "I feel trapped in a cycle of negative thoughts and emotions."
  • "I am consumed by feelings of helplessness and despair."
  • "I find it difficult to focus or concentrate on anything."
  • "I long for a sense of safety and security that seems out of reach."

Our autonomic state creates a story. The state of our nervous system shapes how we perceive and interpret the world around us. This, in turn, influences the stories we tell ourselves about our experiences and the meanings we attribute to them.

Instead of battling our thoughts, we want to notice them and turn toward strategies for regulation. The more we regulate, the more the activating thoughts will shift and soften, and we build new neural pathways for thoughts based in ventral.