Shutdown Mode: What it is and How to Break Free

Do you feel like you're in a shutdown mode? It's a common symptom of PTSD (especially in CPTSD) and can lead to a feeling of disconnection and physical immobilization when we're feeling unsafe. If you're struggling with this symptom, I invite you to explore ways to manage it included in this blog: nutrition, boundaries, self-compassion and more. Read on to find out how to manage shutdown. 

Understanding Shutdown: What it is and How it Works

In order to effectively manage and break free from shutdown, it's important to have a clear understanding of what it is and how it works. Shutdown is a response from the nervous system, characterized by feelings of overwhelm, hopelessness, fatigue and  physical immobilization when we're feeling unsafe. It is the powerful "brake" of our nervous system. You'll even see this in animals: "deer in headlights", "an opossum playing dead," or “fainting goats,” which means that it's a common function in mammals. By understanding the mechanisms behind shutdown, we can begin to implement strategies that help us regain control and feel safe again.

Why We Experience Shutdown: The Role of Stress in Our Lives

When it comes to understanding why we experience shutdown, stress and overwhelm plays a crucial role. Think of the "shutdown" mode as a self-preservation mechanism for survival when our nervous system is in overdrive. It is also a way to conserve energy (aka blood sugar). But for those who have experienced shutdown, it is incredibly uncomfortable. So what can we do?

Managing Shutdown: Practical Tips for Coping with Dorsal Vagal Responses

When it comes to managing shutdown, here are some practical tips to help you navigate and cope when you're feeling shutdown. By incorporating these strategies into your daily routine, you can start to regain control and find relief from shutdown.

Eat a small amount of protein

(I say this so often I should probably wear a T-shirt). Protein is key to stabilizing mood and can weaken our emotional resiliency if inadequate. In addition to fueling the beneficial neurotransmitters, it also helps to sustain blood sugar, which can be a contributing culprit in feelings of shutdown.

What Would Help You Feel 1% Better?

When feeling shutdown, what is one thing that would help you feel a modicum better? It would be unrealistic to think you could do a complete 180 during shutdown, but it’s about taking small, gentle steps that shift your current state. 1% could be: texting a friend, maybe listening to a song, watching your favorite movie. It doesn’t have to be drastic and that’s the point – it just has to be nurturing to you.

Normalize, normalize and normalize with self-compassion

Feeling shutdown is uncomfortable and our thoughts can go towards shame or self-reproach, leading to more feelings of shutdown. Normalizing and self-compassion can go a long way to helping us shift our mindset. Goats, deer, opossums and many other mammals all have this function. It is a normal response to heightened stress. It’s protective – much like a surge protector is to a home. If it’s hard for you to access normalization – consider a good friend or a pet that is in shutdown.  What would you say to them or to the pet? By normalizing and introducing self-compassion it can reduce shame and additional overwhelm during shutdown.

Rest and Recover

Often, shutdown is precipitated by a tremendous surge of fight or flight or energy. Would it be honoring to your body to rest/recover for a short amount of time? This would allow your resiliency to return and rise. Consider a power-nap or allowing yourself to be “idle” for 15 minutes.

Create Boundaries to Reduce Frequency of Shutdown

(As I am writing this, I am needing to take my own advice. I have many projects, responsibilities and expectations at the time of this blog, which is triggering already the overwhelm!) When the shutdown mode has subsided, consider what boundaries may need to be drawn so that you can have adequate time to recover and rest.

I hope that this was helpful for you!

If you’d like to learn more, please join “Manage PTSD” facebook group here or follow me on FB (@drvanessaruiz) or IG (@traumahealingdoc)

How I Work With My Clients in Shutdown Mode

When it comes to shutdown mode – there are many more things that can be done to help during this uncomfortable time. In my program “Manage PTSD,” one module of the 6 week course is aimed at navigating immobilization safely using a 4 step approach that honors the nervous system using safety, mobilization, connection and recovery. It’s a gentle way of “waking up” the sympathetic system without moving into fight or flight and back into “flow” state. To learn more about the Manage PTSD Program, click here.

 Disclaimer:

This isn’t therapy - just education that could help improve your life. If you’re experiencing suicidal thoughts during shutdown, please reach out for help. As I tell my clients that some rocks are too heavy to carry on your own.