From Stress to Zen: How a Playful Mindset Can Shift Your Nervous System
Practical tips and activities to help you harness the power of play for better mental health.
Going into this sparky new summer with its fresh cut grass and languid evenings, I have some really solid advice to share. Are you paying attention? Find a piece of paper to take this note. I want you to write it down and post it somewhere you will see it for the summer. PLAY MORE. You need to play more. I do too. I really really do. All bogged down in seriousness, sometimes I feel like I’ve forgotten how to play. Play is vital. Play is exactly how to build resilience in the nervous system. It’s how we learn to process mobilized energy so that we can become accustomed to a more beneficial experience of excited energy.
Navigate Stress and Anxiety: Insights from Polyvagal Theory (or what voice to text likes to call holy bagel theory - shout out to Bodos)
Mobilized energy may feel like anxiety, nervousness, and even anger or fear. It’s that heightened state of awareness that sets us up for fight or flight. It all depends on if we are in a body that feels safe or a body on guard. Every time we enter a new environment, we scan for cues of safety. At times even thoughts, worries, and anticipations send our autonomic nervous system into alert. Know what? That’s perfect. It’s exactly what your body is supposed to do. It’s the pure essence of survival. This mechanism is the very one that can keep us alive.
However, unconsciously living in this elevated state much of the time can wear down mental and physical health. The biggest challenge is that some of us are triggered too easily and too often. Not by any real danger in the room, but by perceived danger through the thoughts. Whether we realize it or not, there’s a constant inner dialogue that’s running the show. Be compassionate with yourself - all of your patterns, behaviors, and reactions are in effect because in this moment, you don’t feel safe. Yet, there are ways we can work to build resiliency by engaging the nervous system.
Techniques and tools for emotional and nervous system regulation.
It all starts with presence - first having our finger on the pulse of our emotions, then knowing our key body signals. How do we feel and where do we feel it? With greater awareness you can begin to shift from reaction to response. Sometimes it just takes a moment of pause to check in and pivot your mindset. Rather than reacting like a pinball pinging from one obstacle to the next, you can respond by choice in alignment with your intentions, values, and goals. It puts you back in your power of will.
There are various pathways you can take to learn to downregulate a revved up nervous system. You hear me talk about these alllll the time - deep breathing, grounding practices, and restorative yoga poses can put us back in the parasympathetic. This style of pacification works for many, but I can’t tell you the number of times people have told me that yoga is just too boring. It’s cool - no offense taken, I get it. We need to greet the body where it is. Not everyone is ready to drop right in - sit still and breathe.
Another route is to harness the nervous energy and let it transform gradually, rather than attempting to slam on the brakes. Play is the training ground. It’s a part of Polyvagal theory that Michael Allison calls the play zone. The idea that we can use this “mobilized” energy for performance and creativity when we can be present for it. In either pathway, it’s about maintaining a connection to your inner landscape and surfacing the discomfort to move through it, perhaps even use it as fuel. This is not easy. It takes practice. In cases of trauma, it may take professional support.
Playful Healing: The Power of Play to transform your mindset.
As adults caught up in a very weighty and serious world, we need a play ground. We have to remind ourselves what a playful mindset feels like. I know, you want to get this right. The adult brain is asking “well, what are the rules of play?” There are no rules, but here are some good guidelines to inspire a feeling of play.
Key factors that can help define when you are on the play ground:
The only motivation is fun. There doesn’t need to be a practical purpose. You do it because it makes you happy and brings you joy.
It’s something you can become fully immersed in with easy engagement.
Time becomes irrelevant. You are absorbed in the moment, hours go by quickly or you feel like you are suspended in time.
It has a spark of spontaneity and you are carried along in unplanned bliss.
It brings you into creative flow, you feel vital and alive. You are free to let your mind go into child-like wonder.
It builds connection and openness in yourself and with another.
Summer Playbook: 30 light-hearted ideas to fill up your day planner.
Summer vibes call out to us to let go and play. Caught in the reminiscence, we have that internal clock that chimes when the kids get out of school for the summer. It’s the perfect opportunity to get your play chops up. Think of it as mental medicine. A salve for the soul. A balm of calm for the nervous system. Make it part of your summer routine and prioritize play. Schedule it and protect it.
Crayon Art: Unleash your inner artist with a colorful crayon masterpiece.
Art Exchange: Host an art party and have everyone bring a piece that they made or are ready to get rid of.
Treasure Hunt: Explore thrift stores and flea markets for hidden gems.
Outdoor Adventure: Rent a bike, roller skates, or a boat for a fun-filled afternoon.
Local Tourist: Explore your area as if you were a tourist, visiting must-see spots that you have never been to.
Teen Tunes: Rediscover the music of your youth pick an era and make a playlist.
Cafe Retreat: Savor a coffee and cake at a local cozy café, bringing along a good book, journal or sketch book. (Not your computer)
Beautify a Corner: Transform a cluttered area into a beautiful, inspiring space.
Learn Something New: Take a class in cooking, pottery, or a language.
Reconnect: Reach out to an old friend and catch up on a walk.
Scenic Train Ride: Take a train journey and enjoy the passing scenery.
Build Something: DIY something with your own hands.
New Recipe: Cook a dish you’ve never tried before with new ingredients.
High Tea: Bake a delicious cake and invite friends over.
Book of Awesome: Compile a collection of your achievements and brilliance. We all need a brag book.
Afternoon Movie: Sneak off to a movie theater for a mid-day film. It’s always nice and cool.
Park Bench Stake out: Sit on a park bench and watch the world go by. People and bird watching at its finest.
Animal Time: Spend time with animals at a zoo, farm, or aquarium.
Personal Celebration: Create a new ritual or celebration for yourself.
Savor the view: Seek out a place with a view for a picnic.
Letter to Self: Write a letter to your teenage self. Thank her for something.
Fancy Meal: Set a beautifully decorated table with candles and music.
Floral Arrangements: Buy or pick flowers and arrange them in an unusual vase.
Dream Home: Design your dream home, sketching out every detail or make a mood board for a room you want to change.
Surprise Gift: Buy or make a gift for a loved one just because.
Color Explosion: Use rich bright colors to paint a wall, picture, or piece of furniture.
Cloud surfing:: Lie on your back and let your mind wander.
Bravery List: Make a list of daring things you’d love to do and make a point to cross one of the list.
New Holiday : Plan a real or imaginary celebration. Isn’t it about time your dog had a birthday party? Or your favorite poet got a day named after them?
Competitive Comradery: Join a sports team or host a game night. Just keep it chill.
In a world primed for chaos we are always at the ready, but in giving ourselves permission to play we’re opening to other possibilities. There is a sense of living beyond fight or flight. There is a safe place for opening and connecting. As we dive into summer, let play become a training ground to build resilience in our nervous system, manage stress, and access creativity. Play More.
Summer goals are waiting. Get your free journal and make play a priority.
