Look Up, Look Around, Look Down: Coping skill for calming the nervous system.

This is a mindfulness practice that I created based off of my knowledge of sensory-based activities being helpful for regulating the nervous system.  I am focusing on the sense of vision.  I am also incorporating bilateral stimulation (moving eye vision stimulates two hemispheres of the brain) which helps the brain integrate information.  It also happens to also to be very similar to a vagus nerve exercise, which I discovered when I was building my resources page. Here is a link if you want to try it (https://youtube.com/shorts/84GwuLDwRjo?si=TcuTJ6cr9cZL-wZJ ). When you exercise the vagus nerve, you are helping your brain calm down naturally.  That is simplified and I hope to provide resources on the Vagus Nerve that can elaborate on this very helpful topic soon.  There is a mindfulness component of bringing in the breath and noticing how you feel, as well as time for writing afterwards. 

Finally, I also like the parallel of literally broadening your vision and perspective, because often with depression and anxiety folks can often get stuck with a limited vision.  Sometimes the world is less vibrant, sometimes it's only screens that are seen for the majority of the day, negative thoughts, sometimes it's flashbacks, or tunnel vision, blindspots...I have been in some of these spots, and I find it takes a variety of coping skills to get unstuck. 

    This activity is an experiment to try.  If you like it, feel free to add it to your coping skills toolkit. If it felt meh, or not helpful, then feel free to discard this as not for you. 

You can be outside or inside.  If you can find a space where you feel safe and comfortable. Bring a journal or something to compose on (notes on phone could work, notebook, scratch paper), something to write with also. 

Ready, 3,2,1, go!

Look up.  What does the sky look like?  Is there a tree canopy around at all?  Ceilings, lights?  Any elements of weather noted?  Next notice what you see when you shift your gaze to the left slowly taking in the furthest perspective you can notice, then slowly transition to the right. 

Now gently bring your gaze forward. Try noticing how broadly you can see without moving your head, spend few breaths looking to the upper right without moving your head, and then to the left.  Now just notice your breath entering through your nose and exhaling through your mouth. Optional: place a hand on your heart to feel the rise and fall of your chest. Take 3 deep breaths. Now notice what you can see if you look directly left then right, without moving your head.  Next, try noting what you see if if you turn your head to the left and to the right. 

Look down, noting the ground around you, noticing the details, your breath, and ways you can move your eyes and head/neck to adjust your perspective, as you did above, but in a more exploratory way, however you want to move.

Bring yourself to whatever position feels most comfortable, and just notice how you are feeling now in your body, and any feelings you might notice.  Give yourself a moment to check in.  If your brain starts chattering, let it know you will give the problems attention soon.  Think of an affirmation (a positive statement) or intention that would help you through your day.

Transition out of the mindfulness portion of the activity.  Allow yourself at least 5 minutes to write a to do list, checklist, problems to solve, etc., or whatever the thinking/planning brain wants you to remember...or free write.  

Throughout the day, try to notice your surroundings when you catch yourself having ruminating thoughts, overthinking, excessive worry, distracted thinking, anxious thoughts, depressive thoughts, or being stuck in your head.  Then take 3 breaths and check in with your body and your emotions. 

Feel free to change this activity to best suit your needs. 

My personal variation is simplified:  I go for a run in the forest, and I remember to take time to look up, look around, and look down.  I combine this with engaging in my deep awe, curiosity, and gratitude for the beauty of nature.  Cultivating experiences where I can feel these emotions is so nourishing for me.  I hope you can find the things that recharge your spirit too.