When we work to reshape habitual response patterns, we often focus on the big moments—the ones where change is undeniable. A panic attack that no longer escalates. A confrontation that no longer triggers a freeze response. A night of restful sleep that once seemed impossible. These moments are significant, but they don’t happen in isolation. They are the culmination of countless small shifts that we might otherwise overlook.
Unless we create a practice of noticing, we may miss these subtle yet powerful transformations. A regular practice of reflection—daily or weekly—can help us track the ways our nervous system is reorganizing and healing. Take a moment to remember when you didn’t experience your familiar sympathetic survival response. Perhaps it was before therapy, before you started meditating, exercising, or taking intentional steps toward healing. Now, you might notice a less intense reaction to a familiar trigger. Maybe your fight-or-flight response is activated less frequently, or your return to regulation happens more quickly than before.
These are signs of progress. The nervous system doesn’t change overnight, and healing is rarely linear. It’s normal and expected to have moments throughout the day when you experience some flavor of sympathetic activation—whether it’s a jolt of anxiety, a racing heart, or the urge to flee. What changes over time is the frequency, intensity, and duration of these moments.
Noticing the small shifts is a reminder that autonomic change is happening. Each moment of increased regulation, no matter how brief, is a step toward greater stability. These changes are like cobblestones leading to a larger transformation. When we acknowledge and celebrate them, we reinforce the progress we’ve made and deepen our capacity for resilience.
So, take a breath. Notice the little changes. Honor them. They are the foundation of healing.
