How to Avoid Triggers That Harm Workplace Relationships: A Somatic Awareness Approach
Workplace relationships can be complex, and at times, even the smallest triggers can disrupt team dynamics. These triggers—whether it's a miscommunication, an offhand comment, or the stress of a tight deadline—can escalate tensions and damage trust. One way to manage these situations more effectively is by understanding the role of somatic awareness and the vagus nerve in regulating our emotions.
In this article, we’ll explore common triggers in the workplace, how somatic awareness can help, and how the vagus nerve plays a pivotal role in navigating our response and maintaining healthy workplace relationships.
Common Workplace Triggers
Some common triggers that frequently harm workplace relationships include:
Miscommunication: A lack of clarity in communication can lead to misunderstandings and frustrations.
Perceived Lack of Respect: Feeling undervalued or disrespected can quickly erode trust.
Unmanaged Stress: High workloads and pressure can cause people to react without thinking, often leading to conflict.
Micromanagement: Excessive control or oversight can make employees feel mistrusted, undermining autonomy and confidence.
These triggers often spark a threat response that can cause long-lasting harm if left unchecked. The key is learning to notice and navigate these moments in real-time, rather than reacting impulsively.
The Role of Somatic Awareness
Somatic awareness is the practice of tuning into physical sensations in the body to better understand and regulate emotions. Often, we experience physical symptoms—like tight shoulders, a racing heart, or shallow breathing—before we become aware of our emotional state. By developing somatic awareness, we can catch these signals early and respond more thoughtfully.
For example:
Noticing shallow breathing as workloads increase can prompt you to take steps to calm your nervous system.
If you feel yourself getting hot under the collar in response to critical feedback, recognizing this can help you slow down and listen actively, rather than becoming defensive.
How the Vagus Nerve Can Help
The vagus nerve is a key part of the parasympathetic nervous system, which regulates our “rest and digest” response. It plays a significant role in managing stress, emotional regulation, and social engagement. Activating the vagus nerve helps calm the body’s threat responses, making it easier to stay grounded during tense situations. This can be done through practices such as deep breathing, moving the body, or assessing the situation.
When workplace triggers arise, activating the vagus nerve through simple practices can help you shift out of a reactive state and into a more regulated, responsive one in real-time. Here are a few techniques to stimulate the vagus nerve:
Deep, diaphragmatic breathing: Slow, deep breathing can activate the vagus nerve, helping to calm your nervous system.
Moving the body: Gentle movement, such as stretching or walking, can help release tension, activate the vagus nerve, and promote relaxation.
Asking yourself if it’s unsafe or just uncomfortable: Pausing to assess whether a situation poses real danger or simply discomfort can help shift your mindset and calm the nervous system.
Seeing and sensing: Engaging your senses by observing your surroundings and noticing physical sensations helps ground you in the present moment and reduces stress.
Practical Tips to Avoid Workplace Triggers
Stay Curious and Practice Somatic Awareness Regularly: Make a habit of checking in with your body throughout the day. Notice where you carry tension, and use it as a cue to take a few deep breaths or stretch. This practice can help you stay calm and centered, even in stressful situations.
Identify Your Personal Triggers: Reflect on situations that have caused you to react instead of respond in the past. Is it critical feedback? Interruptions during meetings? Being ignored? By identifying your triggers, you can prepare strategies to manage them more effectively when they arise.
Take a Moment to Breathe: Before reacting to a trigger, pause. Even just a few deep breaths can activate your vagus nerve, calming your body and giving you the space to respond thoughtfully instead of reactively.
Communicate Openly and with Empathy: Somatic awareness isn’t just about managing your own stress; it’s about tuning into others as well. If you notice a colleague is tense or stressed, lead with curiosity and approach the conversation with empathy.
Create a Supportive Work Environment: Leaders and teams can benefit from regular check-ins and mindfulness practices that support emotional regulation. Encouraging somatic awareness across the team can create a more resilient, compassionate, and high-performing workplace.
Workplace relationships thrive on trust, communication, and emotional regulation. By practicing somatic awareness and activating the vagus nerve, you can prevent harmful triggers from escalating and foster healthier, more productive relationships. Learning to notice and regulate your own stress responses not only helps you, but also positively impacts your team, creating a more supportive, harmonious, and productive workplace.
