Hi @aria3
Firstly, welcome to the SANE community, and thank you for sharing and having the courage to show such vulnerability. I can relate to your story and understand the internal suffering that you are going through.
If anyone struggles with their mental health, they should seek professional help from their GP and find a good psychologist or psychiatrist before anything else. It is essential to reach out to friends and family, express that they aren’t okay, and inform their loved ones about what is happening to them. Next, educate, educate, and educate yourself about trauma, its impacts, and any formal diagnosis. A Google search can be a fantastic tool for finding information; if you have a random thought or question, type it in and hit search. You’ll be amazed at what you see.
What is SHUT DOWN
...or the Unmyelinated Vagus of the Parasympathetic Nervous System coming from the Dorsal Motor Nucleus
What's interesting about this part of the parasympathetic nervous system? Its function is to keep us frozen as an adaptive mechanism to help us survive to either fight or flight again.
When David Livingstone was attacked by a lion, he later reported, "it caused a sort of dreaminess in which there was no sense of pain nor feeling of terror, though quite conscious of all that was happening."
When our sympathetic nervous system has kicked into overdrive, and we still can't escape and feel impending death, the dorsal vagal parasympathetic nervous system takes control.
It causes freezing or shutdown as a form of self-preservation. (Think of someone who passes out under extreme stress.)How does this look and feel?
- Emotionally, it feels like dissociation, numbness, dizziness, hopelessness, shame, a sense of feeling trapped, out of body, disconnected from the world, and our eyes may look fixed and spaced out.
- The dorsal motor nucleus through the unmyelinated vagus nerve decreases our heart rate, blood pressure, facial expressions, sexual and immune response systems.
- We may be triggered to feel nauseated, throw up, defecate, or spontaneously urinate.
- We may feel low or no pain.
- Our lungs (bronchi) constrict, and we breathe more slowly.
- We may have difficulty getting words out or feel constriction around our throat.
- Our brain has decreased metabolism, which causes a loss of body awareness, limp limbs, a decreased ability to think clearly, and a decreased ability to form narrative memories.
Our body posture may collapse or curl up into a ball.
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To manage mental health, we need many different forms of help and support to ensure that we have the best chance of working and easing the pain and suffering. The right help and support, such as medications, talk therapy, alternative therapies, and educating ourselves to improve our self-awareness, is a great start. It is possible to go from surviving to thriving. And for me, I am trying to build a life I don’t need to escape from.
I have tried it all and know what works for me and what doesn’t. I have also been deemed treatment resistant to medication, which has been a challenge in itself, but I am doing a trial with alternative medicines.
I am almost 46 years old, and I believe my mind and body started to use coping strategies when I was just a child, but I can recall the time when the dissociation and freeze coping strategies were used. I was about 14 years old, and I experienced a significant life event involving my late mum, and it is probably one of the most traumatic events of my life. It was at this time in my life that my mind and body chose to dissociate to protect from the pain and suffering that I was feeling, and the FREEZE response would also become another primary coping mechanism.
After this event happened, my life would never be the same, and this is when I started to lose myself, and I eventually became numb to the most vital feelings and emotions.
I was exposed to trauma in utero, and my childhood was very challenging, but before this life event occurred, I do recall experiencing feelings and emotions. I used to cry a lot, but the tears quickly dried up, and I no longer felt things I knew that I should, and I would slowly become paralysed from being able to express outwards any real emotion and inwards, I was numb and my mind silenced. My mind and body were trying to keep me safe and to protect me from any further harm.
In my opinion, the freeze response and dissociation are two of the most soul-destroying coping mechanisms because humans are designed and built with feelings and emotions to help us navigate the human experience.
I will stop there for now with my story and talk about ways we can help ease or deal with these troublesome side effects resulting from exposure to trauma. The first piece of advice I can give you is to educate yourself about trauma and its impact on the mind and body. Continue sharing your story; the SANE community is a great place to share and reminds you that you are not alone. Check out all the information and resources SANE has on its website. If you can't find something or have questions, there will always be a helping hand and support for you when needed.
I will give you a list of books that have been very helpful to me in educating myself on my diagnosis, gaining self-awareness and a better understanding of certain disruptive behaviours, and answering many of the WHYS that have built up over the years.
Books and other resources.
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To address potential vagus nerve shutdown, consider techniques that stimulate the vagus nerve and activate the parasympathetic nervous system. These include slow, deep breathing, cold exposure, singing or humming, and engaging in practices like yoga or meditation.
Here's a more detailed look at methods to support vagus nerve function:
- Deep Breathing and Diaphragmatic Breathing:
Why it works: Diaphragmatic breathing (breathing from the belly) stimulates the vagus nerve, which is closely linked to the diaphragm muscles.
How to do it: Lie on your back and place a hand on your chest and another on your belly. Inhale deeply through your nose, focusing on expanding your belly while keeping your chest relatively still. Exhale slowly through your mouth.
Benefits: Helps calm the nervous system, reduces stress, and promotes relaxation.
- Cold Exposure:
Why it works:
Brief exposure to cold water, like a cold shower or face washing, stimulates the vagus nerve and can help regulate heart rate variability.
How to do it:
End your shower with a few seconds of cold water, or splash cold water on your face.
Benefits:
Can improve vagal tone and help the body transition from fight-or-flight to rest-and-digest.
- Singing, Humming, and Gargling:
Why it works: These activities stimulate the vagus nerve by activating the vocal cords and throat muscles.
How to do it: Sing along to your favourite music, hum a tune, or gargle with water.
Benefits: Can help regulate the nervous system and promote relaxation.
- Yoga and Meditation:
Why it works: These practices often involve deep breathing and mindful awareness, which can stimulate the vagus nerve and promote relaxation.
How to do it: Practice gentle yoga poses or find a meditation practice that resonates with you.
Benefits: Can improve vagal tone, reduce stress, and enhance overall well-being.
- Other Potential Methods:
Laughter:
The contraction of the diaphragm during laughter can also stimulate the vagus nerve.
Massage:
Gentle massage, particularly of the neck and shoulders, can also help stimulate the vagus nerve.
Acupuncture:
Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body, and it has been shown to have a positive impact on vagus nerve activity.
Mindful Breathing:
Focusing on your breath, even without specific breathing techniques, can help calm the nervous system and activate the vagus nerve.
Regular Exercise:
Physical activity, especially moderate-intensity exercise, can improve vagal tone and overall health.
Gut Health:
Maintaining a healthy gut microbiome may be beneficial for vagus nerve function, as the vagus nerve connects the brain to the digestive system.
Important Considerations:
Start Slowly:
If you're new to any of these practices, start slowly and gradually increase the duration and intensity as you feel comfortable.
Listen to Your Body:
Pay attention to how your body responds to these techniques and adjust accordingly.
Consistency is Key:
Regular practice of these methods can help improve vagal tone and overall well-being.
I am lucky that I am still here because I have made many attempts to leave this life, and one of those attempts put me in the ICU. I honestly didn't think I would pull through and fully recover, but I did, and I am still here and will keep fighting.
I will leave it there, as I could go on forever because I know and want to help you as much as possible. Please reach out at any time, and stay safe. Be kind to yourself.
P 😁
