Regulate & Rewire: An Anxiety & Depression Podcast

Understanding Shut Down— Depression and Your Body’s Protective Disconnection (Part 4)


Listen Later

Shut down is your nervous system's most protective response. If you've ever felt heavy, numb, and completely disconnected from life—like you're moving through a thick fog with no energy or motivation—you've likely experienced a nervous system state called "shutdown." This episode offers a deeply compassionate guide to understanding this protective state and provides a roadmap of gentle, micro-steps to help you slowly and safely reconnect with yourself and the world.

*This episode serves as Part 4 in our "Different States Series"

In this episode, you’ll learn:

  • Why shutdown happens, from chronic burnout and overwhelm to unresolved grief and past trauma.
  • How to understand shutdown from a "parts work" perspective, seeing it as a protector trying to keep you from feeling more pain.
  • A toolkit of gentle, sensory-based practices to slowly reawaken your system without causing more stress.
  • Why patience is one of the most crucial tools when working with this state.

3 Takeaways:

  1. Shutdown is protection, not pathology.
  2. Gentle presence is more powerful than forced productivity. In shutdown, your system needs safety and patience, not more pressure. 
  3. Address the overwhelm, not just the symptoms. If shutdown is a pattern, it's often telling you something important about your life circumstances, past experiences, or internal dynamics.

Tools/Resources for shut down:

  • Gentle Sensation & Warmth: Hold a warm mug of tea or a heating pad, wrap yourself in a soft blanket, feel the texture of a piece of fabric, feel your feet on the floor.
  • Gentle Breath & Sound: Make soft humming sounds or quiet "ahh" or "ohh" sounds that you can feel vibrating in your chest, listen to slow and comforting music or nature sounds.
  • Orienting & Vision Resets: Slowly look around the room, gently turn your head from side to side, let your gaze soften and rest on something neutral or comforting.
  • Micro-Movement: Wiggle your fingers and toes, gently roll your shoulders or circle your wrists, sway slowly while seated, stand near a window for a moment.
  • Symbolic or Actual Connection: Text a safe person (no conversation needed), pet an animal or tend to a plant, look at a photo of someone you love, watch a familiar and comforting show.
  • Voice & Self-Talk: Whisper comforting phrases to yourself like, "I'm right here," or "It's okay to rest," or "You matter to me."
  • Parts Work: Get curious about the part of you that has gone offline. Offer it compassion and reassurance without pressure, saying things like, "Thank you for protecting me from pain. Right now, it's safe to feel just a little bit."

Looking for more personalized support?

  • Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
  • Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
  • Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.riseaswe.com/podcast

Email: [email protected]

Instagram: https://www.instagram.com/amandaontherise/

TikTok: https://www.tiktok.com/@amandaontherise

...more
View all episodesView all episodes
Download on the App Store

Regulate & Rewire: An Anxiety & Depression PodcastBy Amanda Armstrong

  • 4.9
  • 4.9
  • 4.9
  • 4.9
  • 4.9

4.9

337 ratings


More shows like Regulate & Rewire: An Anxiety & Depression Podcast

View all
The Anxiety Coaches Podcast by Gina Ryan

The Anxiety Coaches Podcast

1,794 Listeners

The Anxious Truth - A Panic, Anxiety, and Mental Health Podcast by Drew Linsalata

The Anxious Truth - A Panic, Anxiety, and Mental Health Podcast

1,184 Listeners

The Anxiety Guy Podcast by Dennis Simsek

The Anxiety Guy Podcast

1,417 Listeners

Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression by Kimberley Quinlan, LMFT | Anxiety & OCD Specialist

Your Anxiety Toolkit - Practical Skills for Anxiety, Panic & Depression

811 Listeners

Being Well with Forrest Hanson and Dr. Rick Hanson by Rick Hanson, Ph.D., Forrest Hanson

Being Well with Forrest Hanson and Dr. Rick Hanson

2,458 Listeners

Depression Detox Show | Daily Inspirational Talks by Malikee Josephs (Muh Leek - Jo Seffs)

Depression Detox Show | Daily Inspirational Talks

309 Listeners

On Purpose with Jay Shetty by iHeartPodcasts

On Purpose with Jay Shetty

26,964 Listeners

Health Anxiety Podcast Show by The Anxiety Guy

Health Anxiety Podcast Show

424 Listeners

Therapy in a Nutshell by Therapy in a Nutshell -Emma McAdam

Therapy in a Nutshell

531 Listeners

The Anxiety Dr. Podcast by The Anxiety Dr

The Anxiety Dr. Podcast

342 Listeners

The Anxiety Chicks by Cloud10

The Anxiety Chicks

798 Listeners

Anxiety Rx by Russell Kennedy

Anxiety Rx

223 Listeners

The Mel Robbins Podcast by Mel Robbins

The Mel Robbins Podcast

19,373 Listeners

The Psychology of Depression and Anxiety - Dr. Scott Eilers by Scott Eilers

The Psychology of Depression and Anxiety - Dr. Scott Eilers

190 Listeners

Disordered: Anxiety Help by Josh Fletcher and Drew Linsalata

Disordered: Anxiety Help

395 Listeners