Understanding self-regulation: a bottom-up approach
Imagine trying to remove your shoes without first taking off your socks. It sounds impractical, doesn't it? This is similar to how our brain may operate when it comes to processing and responding to the world around us. Before we can engage in higher-order thinking, like reasoning or creative problem-solving, we need to address our foundational needs — our "socks," so to speak. This blog post will explore the bottom-up approach to self-regulation, explain why it's essential to address our foundational needs first, and offer ten strategies to help us do just that.
The Bottom-Up Approach (I’m sure lots of people have used this language, but it’s become popularized by the work of Dr. Bruce Perry)
The bottom-up approach refers to dealing with the most fundamental parts of our brain first — the parts responsible for basic functions and responses. This is most important when we’re in stress—which it appears just about all of us are chronically in nowadays. Have you ever heard the expression, “the fish doesn’t know it’s in water?” Just like many of us, we’ve “sensitized” (basically means we’ve grown used to) stress. We don’t even notice it anymore, and things like regular outbursts, aggressive behaviour or language, dissociating, and looking to others for constant validation have become the norm. In this way, we no longer recognize that these are maladaptive and unhealthy behaviours because it’s become the norm. Just because something has become normalized, doesn’t mean it’s alright or healthy. The bottom-up approach suggests that we need to calm our most basic, instinctual responses before we can effectively use higher brain functions like reasoning and creativity.
Why the Bottom Matters
When we're dysregulated, or in a state of constant arousal (fight, flight, freeze, or flock), our ability to think clearly and logically is compromised. Our behaviours might seem irrational to others and even ourselves. However, they are entirely rational when you consider that the oldest part of our brain, the part responsible for our survival, is in control. This part of the brain reacts to cues in our environment that it perceives as dangerous — and perhaps, at one time, they were.
Self-Regulation Strategies
Here are ten strategies to help calm our foundational brain, making it easier to engage our higher brain functions:
Deep Breathing: Engage in deep, diaphragmatic breathing to help reduce stress and anxiety. It signals to your body that it's okay to relax.
Progressive Muscle Relaxation: Tense and then relax each muscle group in your body (really squeeze as hard as you can). This can help reduce physical tension and mental anxiety.
Mindful Walking: Take a slow, mindful walk (don’t rush! You’ll alert that stress response again!), paying attention to the sensation of each step. This helps ground you in the present moment.
Sensory Engagement: Engage your senses in a soothing activity, like listening to calming music, colouring, doodling, chewing gum, using aromatherapy, or wrapping yourself in a soft blanket.
Rhythmic Movement: Rocking, swinging, dancing, or drumming can help soothe the nervous system by creating a predictable, rhythmic pattern.
Nature Time: Spend time in nature, especially if you have access to water (and no historical anxiety about water/swimming). The natural environment has a calming effect and can help reset your stress response.
Physical Movement: Engage in physical movement - could be stretching, Yoga, Tai-Chi, Qigong, Massage.
Healthy Nutrition: Eat balanced, nutritious meals. Good nutrition helps stabilize your mood and energy levels.
Creative Expression: Draw, paint, or write. Creative activities can help express and process emotions.
Structured Routine: Maintain a regular schedule. Predictability can create a sense of safety and reduce anxiety.
Last Bite
Before we can engage in complex thinking or behaviour, we need to ensure that our foundations are set/met — just like trying to remove those pesky socks before taking off your shoes. By employing strategies to self-regulate, we address the most basic, instinctual parts of our brains. These strategies aren't just for children; they can be universally applicable and beneficial. Remember, self-regulation isn't about suppressing emotions or reactions; it's about understanding and supporting them in a way that allows us to function and thrive.
