Once you’re skilled in identifying your emotions and understanding the message they’re bringing you, the next step is understanding what your emotional state says about your activation level. Different emotions indicate increased or decreased levels of nervous system activation.
“Knowing how activated I am means I can do something about it.”
Have you ever known someone who seems to be constantly putting out fires? No matter what they seem to do, they’re somehow always still behind. Have you ever known someone numb to their problems, disconnected even? Are you such a person?
The chart below is a cursory look at how different emotional states relate to different arousal levels.

To use this chart, identify your feelings and note the associated activation level. Take a moment to check in with yourself. Be honest because no one else will know, and you’re cheating yourself if you lie. Are you in an elevated state? How long has it been? Days, weeks or months? Have you been elevated for so long that it feels normal?
Everyday life is tiring enough. We feel a whole bunch of emotions along the way as well. The technology surrounding us is more stimulating than the natural world we’re suited to. Social media bombards us with things to be angry about & afraid of. Engaging with information about global issues can leave us feeling helpless and hopeless. Adding it all up = emotional overwhelm.
What to do?
Make time to decompress, unwind and deactivate. Higher activation will need more time to settle down. Prolonged states of numbness, shutdown and hopelessness will take longer, but it’s worth the effort. Returning to a low level of stimulation is vital for long-term flourishing.
Different people respond to different activities. Try things out and see what helps you:
Meditation: Practicing mindfulness or guided meditation to calm the mind and body
Yoga: Engaging in yoga sessions to enhance relaxation and flexibility
Tai Chi: This slow, flowing exercise helps to center the mind and relax the body
Deep Breathing Exercises: Practicing diaphragmatic breathing to stimulate the parasympathetic nervous system
Pet Therapy: Spending time with animals can reduce stress and increase feelings of calm.
Gentle Exercise: Participating in light physical activities like walking, stretching, or swimming
Weighted Blankets: Using weighted blankets to promote a sense of calm and security
Cold Water Exposure: Splashing cold water on the face or taking a cold shower can help quickly shift the body out of a shutdown state
Guided Imagery: Visualizing peaceful scenes can reduce stress and induce relaxation
Listening to Music: Enjoying calming or favourite music to reduce stress and promote relaxation
Massage Therapy: Receiving a massage to release muscle tension and enhance relaxation
Nature Walks: Spending time in nature to lower stress levels and improve mood
Journaling: Writing down thoughts and feelings can help process emotions and reduce stress.
Progressive Muscle Relaxation: Tensing and then relaxing different muscle groups can calm the nervous system
Give yourself time to climb down through the different levels of activation along with their associated emotions. Wanting to go from feeling numb to feeling joyful is understandable, but there will be different emotions along the way. Remember from before, emotions are not good or bad, they are messengers. Trust the emotion to dissipate through feeling it and understanding the message. Like exercise, it takes multiple sessions to see the desired results.
Once you get there, regularly plan activities that bring you back to your baseline. Life will continue to bring stressors, but your habits will bring you back down. As you get better at managing your state, you’ll spend less time activated and more time deactivated. Feeling grounded, joyful and curious will be a regular part of your life.
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