The Nervous System from a Psychological Perspective – The Three-Circle Model
This blog post shares ideas from psychology and yoga about what affects our emotions and mental health and how to restore creativity, balance, and resilience.
As the year comes to its end, it often feels like the Earth is spinning at its fastest pace. Doesn’t it? Deadlines, a pile of holiday last-minute tasks on top of the usual responsibilities at work, family, and personal goals. Stress becomes an almost constant presence for many of us — whether it's about wrapping up projects, juggling festive preparations, or reflecting on the year’s achievements (or lack thereof). When stress becomes chronic, it throws our nervous system into survival mode, draining our energy and leaving us feeling exhausted.
In this state, we become more distant, irritable, and disconnected from ourselves and others. We may lose touch with our emotions or feel like they control us. Sudden outbursts of tears or anger become more frequent. We judge ourselves harshly, feel overwhelmed, and struggle to see beyond the ever-growing to-do list. Dreams and creativity seem unattainable, as survival becomes the primary focus. Escaping reality through Netflix or scrolling Instagram becomes a way to avoid emotions we’d rather not face.
The Three-Circle Model: Understanding the Nervous System
One of my biggest insights into the importance of recovery came in 2015 when I read The Compassion Effect by Christina Andersson. In the book, she describes The Three-Circle Model. It was originally developed by Professor Paul Gilbert and illustrates how the nervous system operates within three different systems.
1️⃣ The Threat System (Red Circle)
This system is connected to the sympathetic nervous system and is tied to our fear and defense mechanisms. It activates in response to stress, with hormones like adrenaline, noradrenaline, and cortisol fueling this system. Prolonged activation—due to constant digital connectivity, mental overload, or emotional stress—can wear out the nervous system, weakening the immune system, increasing inflammation, and ultimately leading to burnout.
2️⃣ The Drive System (Blue Circle)
This system is about curiosity, energy, and the drive to achieve. Dopamine is the primary hormone that fuels it. While it is necessary for productivity and success, over-reliance on this system, often combined with the threat system, can lead to exhaustion and fixation on results. Like the threat system, the drive system relies on the sympathetic nervous system.
3️⃣ The Soothing System (Green Circle)
This is the body’s recovery system, powered by the parasympathetic nervous system. It activates during moments of rest, safety, and connection, with hormones like oxytocin and endorphins playing key roles. This system thrives in environments of trust and warmth—whether at home, at work, or in social circles. Even brief moments of supportive interaction can nourish this system and promote balance.
Recovery: The Brake Pedal for the Nervous System
The key to restoring balance is activating the soothing system through intentional recovery. This might involve gentle physical movements, reflective exercises, or small moments of meaningful connection. The cultivation and practice of compassion has been also shown to help individuals to move into the green circle.
From a yogic perspective, recovery is about unblocking the flow of life energy. When we are tense—mentally, emotionally, or physically—this energy flow is disrupted, like a river blocked by a landslide. Allowing energy to flow freely again restores creativity, emotional balance, and resilience.
Slowing down and reflecting is the first step to breaking negative patterns. By prioritizing recovery, we create space for clarity, vitality, and inner calm—and reconnect with our authentic selves.
I hope this perspective on the Three-Circle Model and recovery inspires you to reflect on how you can create more balance in your daily life. How do you recharge today?