Breaking Free from Shutdown: What Not to Do
When life becomes overwhelming, our nervous system can pull us into a state of hypoarousal—a place of numbness, disconnection, or immobilisation. It’s as if the world becomes muted, and everything feels just out of reach. This state, tied to the dorsal vagal response, is the nervous system's way of trying to protect us, but it can leave us feeling stuck.
While it’s natural to want to escape this state quickly, some common coping strategies might unintentionally reinforce the shutdown instead of helping you recover. Healing from this place requires a thoughtful and intentional approach, starting with understanding what not to do.
What to Avoid When You’re Stuck in Shutdown
1. Don’t Overuse Meditation or Deep Relaxation
Practices like meditation and deep relaxation can be helpful for stress relief, but when your system is already immobilised, they might deepen withdrawal rather than encourage re-engagement. In this state, such practices can create a temporary detachment that doesn’t address the need for connection and activation.
What to Try Instead:
Incorporate gentle movement into your day. Activities like stretching, walking, or swaying to music can gently activate your senses and help reconnect you with your surroundings. Movement reminds your body that it’s safe to engage with the world again.
2. Don’t Isolate Yourself
It’s easy to retreat further into solitude when you feel numb or disconnected, but being alone for extended periods can reinforce feelings of isolation and make it harder to break free from immobilisation.
What to Try Instead:
Find ways to experience low-pressure social connection. This could mean being around people in shared spaces, spending time with a pet, or engaging in simple, nonverbal interactions. Even small moments of connection can remind your nervous system that you are not alone and that connection is possible.
3. Don’t Overdo It
Pushing yourself too hard, too quickly—whether through intense activity or emotional processing—can overwhelm your system. Overloading your senses or emotions can trigger a return to shutdown, making recovery feel even further out of reach.
What to Try Instead:
Take small, manageable steps. Pay attention to your body’s signals, such as shallow breathing, fatigue, or the urge to withdraw, and adjust accordingly. Gentle pacing helps build a sense of safety and progress without overwhelming your system.
Principles for Recovery: The Path Forward
When you’re moving out of shutdown, healing doesn’t come from forcing yourself to change—it comes from creating a safe and supportive environment for your nervous system to reawaken. Here are key principles to guide your recovery:
Patience
Healing is not a race. Allow yourself the time and space needed to move forward at a pace that feels right for you.
Consistency
Focus on small, regular actions that signal safety and connection to your body. Whether it’s stepping outside, engaging in light activity, or seeking a moment of connection, these small steps create a foundation for healing.
Awareness
Pay close attention to what your body is telling you. Each cue—whether it’s fatigue, restlessness, or a desire to engage—offers insight into what you need next.
Engage Your Body
Activities that increase your sense of body awareness, such as yoga, gentle stretching, or mindful walking, can help you reconnect with yourself and the world around you.
Honor Your Limits
Respect the signals your body gives you. Ignoring them or pushing through exhaustion can reinforce patterns of disconnection and self-neglect. Progress comes from honoring your limits, not ignoring them.
Recovery Is a Journey of Trust
Healing from shutdown isn’t about fixing what’s “broken.” It’s about creating a sense of safety and reconnection—first with yourself, and then with the world around you. Your nervous system needs to trust that it’s safe to re-engage with life.
Take a moment to consider:
What small action can help you feel more present today?
What gentle step forward feels possible right now?
Recovery may not happen overnight, but every small act of care brings you closer to a life that feels connected and full. Trust yourself to move forward at your own pace—steadily, intentionally, and with self-compassion.
You’re not alone on this journey. You’re capable of healing, one step at a time.