Getting out of Dorsal Vagal Shutdown (Freeze response)
What is Dorsal Vagal Shutdown?
Dorsal Vagal Shutdown (DVS) is a condition that occurs when the nervous system is under stress. It's characterized by symptoms like nausea, dizziness, freezing, and dissociation. The cause of DVS is unknown; however, there are several factors that can trigger this response:
Trauma
Panic attacks
Stressful situations such as public speaking or being in an unfamiliar environment
Physical Strategies for Getting Out of Dorsal Vagal Shutdown
Grounding Techniques
Deep Breathing Exercises
Movement
Mental Strategies for Getting Out of Dorsal Vagal Shutdown
There are a few mental strategies that can help you get out of the dorsal vagal shutdown state.
Positive Self-Talk: This is a great way to keep yourself calm when you're feeling stressed or anxious. The key is to think positive thoughts about yourself and your situation, rather than negative ones. For example, instead of thinking "I'm so nervous! I can't do this," try saying something like "I am confident in my ability to handle this situation." You'll find that it's much easier to stay calm if you're focused on positive statements rather than negative ones!
Imagery: Another good strategy for managing stress is through imagery--visualizing yourself in situations where you might otherwise feel panicked or overwhelmed and imagining how things will go well for you (and maybe even ending with an outcome where there isn't any danger). This helps prepare us mentally for what might happen and helps us feel more confident about our abilities before we enter into potentially stressful situations like public speaking or test taking (or even just going out on dates).
