Arousal Regulation
Our physical and psychological energy level has a strong relationship with our performance. Do you know what energy level is helpful for you?
Let's explore how to regulate yourself.
What is Arousal?
Arousal refers to physical and psychological activation (energy level) in a person which ranges from not at all aroused (i.e, comatose) to completely aroused (i.e., frenzied) and is not automatically associated with either pleasant or unpleasant events.
You will need different levels of arousal to successfully perform different activities.
For example, the arousal level you need for a very detailed, specific, focused activity (e.g., threading a needle) is different from that for an open, broad, and expansive activity (e.g., public speaking)
Optimal Arousal
Your arousal level (physical and emotional energy level) and performance level have a close relationship.
Hypoarousal
When your energy is too low (hypoarousal), you cannot perform well because you may struggle to focus and become slow to respond.
Hyperarousal
When your energy is too high (hyperarousal), you cannot perform well because you may become obsessed, inflexible, and impulsive.
Optimal Arousal
Optimal arousal is the energy level where you can perform at your best.
Each individual has their unique optimal arousal. Someone can perform better in a more aroused state, and another can perform better in a less aroused state. Depending on your optimal arousal, you can develop your pre-performance routine to target your optimal arousal.
Let's check the relationship between your arousal and performance levels.
Identify the energy level you can perform at your best and mark a dot.
Mark the performance level when your energy level goes up and down each scale.
Find your optimal arousal level.
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What is Anxiety?
Anxiety refers to "an unpleasant psychological state in reaction to perceived stress concerning the performance of a task under pressure" although it is not always associated with negative performance outcomes.
Anxiety is creative and makes up stories to fill in the unknown and uncertainty such as
- "They might feel upset when I said it"
- "I'm afraid of XXX happening"
- "What if XXX?"
Anxiety can be helpful when it is a good amount. For example, anxiety can help you prepare for a future situation by identifying a potential scenario. Anxiety can help you be alert and focused at an exam.
Elements of Anxiety
Anxiety has three main elements: Cognitive Anxiety, Somatic Anxiety, and Sense of Control.
Cognitive anxiety refers to thought processes associated with anxiety experience such as worries, overthinking, apprehension, what if stories, rumination, and others.
Somatic anxiety refers to body reactions associated with anxiety experience such as body tension, shallow breathing, sweating, shaking, increased heart rates, nausea, and others.
A sense of control can protect you from anxiety. The more you feel in charge, the less anxious you may feel.
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The Adaptive Brain
The brain predicts possible futures and determines the potentially best course of action by evaluating interoceptive and exteroceptive information referring to previous experiences.
Interoceptive information refers to awareness of internal functioning such as hunger, thirst, body temperature, blood pressure, heart beat, muscle tension, nausea, pain, sensations, feelings, and others.
Exteroceptive information refers to awareness of the external environment such as sound, smell, vision, touch, and taste.
Your personal history can influence how the brain interprets the current experience and makes decisions. If you feel that something is not working for you, it might be helpful to explore your past experiences. Counseling can help you with the process.
Amygdala Hijack
When the brain analyzes the current experience, the amygdala assesses the importance and emotional significance of the experience based on the previous information.
When Amygdala perceives a threat, the HPA Axis (Hypothalamic-Pituitary-Adrenal Axis) releases hormones to activate stress reactions. This process can overtake the other functions and limit our cognitive capacity and rational functioning.
Common stress reactions are
- Fight (arguing, aggression)
- Flight (running away, avoiding)
- Freeze (vigilance, watching out)
- Fright (fear, anxiety, overwhelmed)
- Faint (playing dead, passing out, shutting down)
- Flag (placating, giving up)
These stress reactions are naturally programmed in our systems so they are not bad or wrong, yet each of us may have a go-to reaction that could be unhelpful in certain situations.
What is Stress?
Unfamiliar, unusual, or special experiences, pressure, and expectations can be interpreted as stress.
Stress can change your arousal level by activating stress reactions, triggering anxiety and other emotions.
Helpful and Unhelpful Stress
Sometimes, stress can help you stay alert and focused by keeping your arousal in the optimal level.
Some other times, stress can take you away from your optimal arousal level and inhibit your performance.
When you are in a hypo- or hyper-arousal state, stress can be helpful to bring you to the optimal arousal state.
When you are already in the optimal arousal state, stress can be unhelpful by taking you away from the optimal arousal state.
Arousal Regulation Three Steps
One way to exercise arousal regulation is three steps: Notice, Explore, and Process.
Notice what is happening now
This is also a mindfulness practice.
You observe what is happening internally (e.g., body sensations, body tension, mood, feelings, pacing, thoughts, breathing, energy level, etc.) and describe your experience without judgment or meaning making.
Explore: Stay curious about your experience.
What would the body sensations want to do?
How would the feelings want to be expressed?
Where do the thoughts come from?
What would the energy want to do?
What would the experience remind you of?
Process: Let's get the needs met.
Based on your observation and exploration, process your body sensations, energy, thoughts etc. through movement, activities, thought reorganization.
Ideas of processing includes but are not limited to:
- Releasing body tension through stretching, massaging, breathing,
- Releasing body energy through simple movement, exercising,
- Expressing emotions through journaling, creative activities,
- Setting boundaries by identifying your needs and wants, prioritizing, and sorting out what is and is not in your control,
- Shifting your focus by setting reasonable goals, clarifying your intentions, exercising appreciation, self-affirmation, self-validation
- Asking for help
- Taking care of yourself by eating well, sleeping well, hydrating, changing your pace
Self-Regulation Strategies
When you notice you are out of your optimal arousal level, you can decide if you want to increase or decrease your energy level.
To increase your energy level, you can utilize
Fast-paced breathing
Exercising
Upbeat music
Visualization of an activating image
Self-encouragement
Energizing tapping
To decrease your energy level, you can utilize
Deep breathing
Progressive muscle relaxation
Visualization of a relaxing image
Meditation
Stretching
Relaxing music
Calming self-talk
Self-massage
Self-affirmation
Butterfly taping
The sooner you become aware of your arousal state, the more promptly you can take action.
Basic Psychological Needs
Autonomy, competence, and belonging are known as the basic psychological needs.
Autonomy: I can make my own decisions.
To exercise autonomy, you can
Focus on what you can control and take charge.
Set your intention
Clarify your action plan
Competence: I can do it.
To practice competence, you can
Apply your strengths
Acknowledge your progress
Pay attention to your accomplishments
Belonging: I am not alone
To feel a sense of belonging, you can
Reach out to your support system (e.g., family, friends, colleagues, neighbors, professionals, etc.)
Ask for help
References
Caldwell, C. (2018). Bodyfulness: Somatic practices for presence, empowerment, and waking up in this life. Shambhala.
Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam
Horn, T. S., & Smith, A. L. (Eds.). (2019). Advances in sport and exercise psychology (4th ed.). Human Kinetics.
Ryan, R. M. & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. https://doi.org/10.1037/0003-066X.55.1.68
Schauer, M., & Elbert, T. (2010). Dissociation following traumatic stress: Etiology and treatment. Zeitschrift Für Psychologie/Journal of Psychology, 218(2), 109–127. https://doi.org/10.1027/0044-3409/a000018
Steffen, P. R., Hedges, D., & Matheson, R. (2022). The brain is adaptive not triune: How the brain responds to threat, challenges, and change. Frontier in Psychiatry, 13, 802606. https://doi.org/10.3389/fpsyt.2022.802606
Weinberg, R. S. & Gould, D. (2019). Foundations of sport and exercise psychology (7th ed.). Human Kinetics.
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This blog is made for informational and educational purposes only. It is not intended as medical, licensed professional counseling, or other healthcare advice.
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