Basis and holistic approach for regulating stress, burnout, addiction and trauma consequences

The polyvagal theory explains how our nervous system reacts to stress and interpersonal situations.

Christine Rudolph, polyvagal trauma therapist, systemic coach and EMDR therapist – specialising in highly functional people and silent stress patterns

Fast pace, constant availability and always ‘ON’. Whether it’s a flood of emails, family organisation, pressure to perform or social crises: permanent survival mode has long since become the norm – people are rarely truly relaxed, usually driven by to-do lists, chronic stress and the inner feeling that they always have to ‘function’.

At least, that’s how I experience my clients. They themselves say that they are ‘highly functional’. This means that they cover up their inner suffering and smile it away. The show must go on.

Typical consequences are usually deep exhaustion, anxiety, sleep problems, irritability and emotional distance. We are not just talking about burnout, depression or addiction, but a broad spectrum of psychosomatic and psychological stress. But what actually happens in the body? Why is it so difficult to regulate oneself sustainably and find inner peace again?

The approach of polyvagal theory – working with the nervous system – offers a neuroscience-based toolbox for not only understanding stress and its mechanisms, but also for detecting and changing imbalances in the nervous system.

The autonomic nervous system works autonomously – that is, ‘all by itself’. It regulates our heartbeat and digestion and keeps us in balance.

What is polyvagal theory?

Developed by Dr Stephen Porges, polyvagal theory offers a revolutionary understanding of our autonomic nervous system. At its core is the vagus nerve, which acts as the central “communication pathway” between the brain and body and plays a key role in determining whether we feel safe, stressed or paralysed.

Polyvagal theory distinguishes between two main branches:

• Ventral vagus (the part of the vagus nerve that enables relaxation): Enables social connection, serenity and regeneration.
• Dorsal vagus (the part of the vagus nerve that causes us to collapse): Triggers withdrawal, immobilisation and shutdown.

Together with the sympathetic nervous system (the classic ‘fight or flight system’), this results in a hierarchical order – the so-called polyvagal ladder – of our stress responses.

The Polyvagal Ladder: Three Main States of Our Nervous System

Dr. Porges and Deb Dana, a trauma clinician, describe the reactions of our nervous system on a ‘ladder’ – depending on our perceived safety or threat, we move between the steps:

1. Ventral vagus – security and connectedness (top of the ladder)

• Feeling: presence, confidence, openness, social interaction
• Body: calm pulse, relaxed muscles, clear breathing
• Everyday life: creativity, joy, empathy, compassion, cooperative solutions

2. Sympathetic nervous system – alertness and fight/flight (middle level)

• Feeling: Tension, irritability, fear, flight or fight instinct
• Body: Rapid heartbeat, shallow breathing, increased muscle tone, sweating
• Everyday life: Irritability, feeling overwhelmed, impulsiveness, ‘constant functioning’

3. Dorsal vagus – withdrawal and shutdown (bottom of the ladder)

• Feeling: emptiness, hopelessness, numbness, social isolation
• Body: slowing down, feeling cold, listlessness, dissociation
• Everyday life: withdrawal, loss of joie de vivre, ‘frozen or numb’

The Window of Tolerance: Why we sometimes react ‘over’ or “under”

Neuroscientist Dr. Dan Siegel coined the concept of the ‘Window of Tolerance’ (WoT). It describes the optimal range of emotional and physiological arousal in which we can respond to challenges flexibly and constructively.

Within the WoT:

• We are present, approachable, able to solve problems and regulate emotions.

Outside of WoT:

• We either become overexcited (hyperarousal; see below) or underexcited (hypoarousal; see below).

Chronic stress, too much pressure, too little social support or traumatic experiences often significantly reduce our WoT. We “fall” out of the window faster and faster – even small triggers throw us off balance.

Panic and anxiety: Why our bodies are on high alert

When we exceed our window of tolerance, the sympathetic nervous system takes over and our nervous system goes into ‘hyperarousal’. This makes evolutionary sense when danger threatens, when we had to fight or flee (aka mammoths).

However, our bodies still switch into these modes in response to everyday stressors, such as back-to-back meetings, financial worries, overly tight schedules (the constant feeling of not being able to get everything done) – internal conflicts (the perceived burden of a job you love, but where the environment is extremely toxic) or people whom our body intuitively perceives as ‘dangerous’. Our body reacts. Our nervous system signals ‘danger’.

From a neurobiological perspective, our autonomic nervous system (sympathetic nervous system) does not only react to ‘real’ acute, life-threatening dangers. It also interprets stress, pressure, performance requirements or unresolved conflicts at work or in relationships, or our own inner drivers, as ‘danger’. In milliseconds. The same stress hormones are released – just as they used to be when we saw a mammoth: adrenaline, noradrenaline and cortisol ensure that energy is mobilised, the senses are sharpened, the muscles tense up and bodily functions that are not absolutely necessary (such as digestion or creative thinking) are shut down.

We are in survival mode: flight or fight.

From sabre-toothed tigers to deadlines and to-do lists

The crucial difference: today, most of these ‘dangerous situations’ are no longer ‘really’ life-threatening, but rather social, emotional or mental in nature. Nevertheless, our nervous system – evolutionarily speaking – makes no distinction between a loud argument in the office, an ‘impending’ presentation, bullying by colleagues or bossing by management – or an attack by a bear. All that matters to our system is: ‘Danger detected.’

This in turn triggers reactions in the body that take their toll – we sweat more quickly, our pulse rises, we feel rushed, tense or irritable.

If this internal danger response persists over a longer period of time, it is referred to as chronic stress. Most people in today’s working life – especially highly functional personalities with a lot of responsibility – live permanently in this heightened state, often without even noticing it themselves. The consequences: the system gets used to being constantly on ‘alert’. Symptoms such as inner restlessness, sleep problems, increased irritability, concentration problems, tension or even panic attacks follow.

• Physical signs such as palpitations, trembling, sweating, shallow breathing, muscle tension
• Increased alertness: the famous ‘being on edge’ or the feeling of constantly overlooking something
• Emotional overexcitement: slight irritability, outbursts of anger, sudden anxiety
• Mental symptoms: brooding, racing thoughts, difficulty switching off or falling asleep

The crux of the matter is: lack of regulation

The problem is that repeated or prolonged overstimulation of our nervous system reduces our ability to self-regulate. The body virtually ‘forgets’ what relaxation feels like, or finds it practically impossible to switch to relaxation mode without specific support. Access to our own body awareness becomes more difficult, and situations are more quickly classified as ‘threatening’. We no longer feel ourselves. And when we do, it is the impulse to flee or fight.

That is why it is so important in a therapeutic and holistic context to regain balance in our nervous system and to break out of emotional reactivity (triggers) – in technical terms: to expand our own window of tolerance and learn strategies for regulation. Methods such as mindful bodywork, yoga, breathing exercises or therapeutic approaches such as EMDR and polyvagal music help to strengthen the balance in the nervous system and regain natural regulation.

Typical symptoms of ‘too much’ = over-activation:

• Rapid heartbeat, shallow breathing, muscle tension
• Restlessness, nervousness, anxiety or panic attacks
• Insomnia, concentration problems, racing thoughts
• Feeling overwhelmed, irritability

In this state, we are programmed to ‘fight or flee’, often accompanied by vague fears. Many people confuse this state with ‘normal stress’, but in fact the entire system is on high alert!

What helps?

The best way to regain balance is through conscious breathing, movement (e.g. walking or shaking), grounding, calming self-touch and secure social contacts. The goal is to return to the ventral vagus – to safety and connectedness.

Exhaustion, numbness and ‘depressive’ states: why our body shuts down

But what if years of stress and Even today, our nervous system still reacts to strong, overwhelming stressors or internal overload when everything ‘becomes too much’ – the system ‘shuts down’ and goes into a kind of ‘shutdown’ to protect itself from overload.

This strategy was – and is – an evolutionary survival mechanism: if neither flight nor fight could help against a threat, the ultimate protection was to ‘play dead’ (freeze or shutdown mode) in order not to be perceived as prey or to avoid further suffering in the event of acute overwhelm.

How does a shutdown feel in everyday life?

• Emotional numbness: We hardly feel any emotions anymore or feel ‘switched off’ inside.
• Exhaustion and listlessness: Even small tasks seem enormously strenuous, and feelings of hopelessness and despair spread.
• Physical symptoms: Fatigue, low pulse, the famous ‘lead feeling’ in the body, heaviness in the head or the feeling of being ‘frozen’.
• Social withdrawal: Contact with others is avoided, even conversations or activities that used to be enjoyable seem too exhausting.
• Cognitive impairments: Concentration problems, a feeling of fog in the head – thinking is difficult.

What happens in the body and mind?

While overactivation of the sympathetic nervous system leads to hyperarousal, underactivation (hypoarousal) of the dorsal vagus nerve causes all energy resources to be minimised and metabolic processes to slow down. This can be protective in the short term – for example, to cushion emotional overload or to achieve ‘emergency discharge’ after highly intense stress. In the long term, however, frequent or chronic persistence in this shutdown mode greatly impairs quality of life: joie de vivre, motivation and relationships suffer, and health can be impaired (for example, through the progression of depression or psychosomatic illnesses).

Subtle signs – shutdown is often overlooked

Especially in everyday life, particularly among highly functional people, this condition is easily overlooked or not taken seriously enough. I often hear:

• ‘I’m just exhausted, it’ll pass soon.’
• ‘I’m just functioning, but hopefully no one will notice.’
• Often, people continue to function on low power, where outwardly everything seems to be fine, but inwardly silence, emptiness or hopelessness reigns.

Typical Symptoms:

• Inner emptiness, listlessness, fatigue
• Social isolation, withdrawal, lack of concentration
• Feeling of numbness, like being ‘switched off’, everything is too much or indifferent
• You only function at a minimum level, everything else seems too much.
• You feel numb inside, as if you were in an invisible bell jar or surrounded by cotton wool.
• Everyday activities (getting up, showering, eating, making phone calls…) seem superhumanly exhausting or even impossible.
• You feel like everything is passing you by, you are numb or somehow ‘gone’.
• You find social contact exhausting or meaningless, you withdraw and feel isolated.
• Your thoughts often revolve around meaninglessness or inner emptiness, sometimes you feel as if you are “frozen”.
• Physically, you feel heavy, tired, paralysed, or you cannot even remember some days properly.

This pattern is often mistaken for depression; in fact, it is a protective reaction – the body withdraws from perceived overload in order to avoid further stress.

Overcoming shutdown: climbing the polyvagal ladder step by step

The most important thing in this state is to be patient with yourself. Take the smallest, most feasible steps towards activation: a short walk (or just a step towards the kitchen, for example), gentle movements, stretching or small conscious breaths, mini goals, a fixed daily structure, appreciative contacts. It is important to use body awareness to get ‘back’ to the next level of the polyvagal ladder.

A central idea of polyvagal theory is that our nervous system cannot simply switch from ‘OFF’ directly back to “green”, i.e. to the ‘feel-good zone’ of secure social connectedness. People in shutdown are at the lowest level of the polyvagal ladder, dominated by the dorsal vagus. In order to return to vitality and a sense of social connection, they must go through the intermediate stages of activation – in other words, ‘climb’ the entire ladder again, step by step.

Why it’s not about ‘pulling yourself together’

It doesn’t help to put pressure on yourself or people who are currently in shutdown mode with phrases like ‘Pull yourself together!’ Firstly, this state is not a voluntary one where you ‘just have to pull yourself together’. Furthermore, too rapid or excessive activation can actually increase feelings of being overwhelmed and withdrawal. It makes much more sense to gently and compassionately allow yourself to take small steps towards activation and self-regulation. The motto is: ‘Small, feasible steps’ – at your own pace.

Bridge back to life

That’s what it really is: a thawing. A fight back. A coming to life. Back to life.

• Gentle movement: Just five minutes of walking, gentle stretching by an open window or light swinging of the upper body can provide the initial impetus to get the energy in the body moving again.
• Stretching or polyvagal yoga: Specially regenerative yoga such as restorative yoga, trauma-sensitive yoga or yin yoga help to train body awareness without overtaxing the body.
• Mindful breathing: Gentle breaths that are neither forced nor controlled slowly bring the nervous system out of its paralysis. For example: simply observe your own breathing and allow yourself to become a little more present in your body with each exhalation.
• Mini goals for the day: The ‘small task’ – e.g. showering in the morning, getting dressed, eating something light, writing a short list. Such mini successes help you to feel capable of acting.
• Fixed daily structure: A fixed rhythm with regular meals, fixed times for getting up and going to bed, and small rituals provide support, orientation and security.
• Appreciative contacts: People who treat us with kindness and understanding help our nervous system to feel more secure. Even a short, friendly conversation or a kind text message can be a first step towards ‘social connectedness’.

At the moment of shutdown, “doing nothing” is EVERYTHING

There is nothing to do – right now. The most important thing is to be aware of your body. Your breathing.

People who find themselves in a state of ‘I feel and can do nothing’ cannot imagine perceiving themselves or anything else – or perhaps even doing anything. In this state, even the thought of minimal activity is completely overwhelming.

The system has simply shut down. Like a toaster before it overheats. Off. The end. Everything that seemed easy and natural now seems difficult, pointless or even unattainable. Often the thought arises: ‘I can’t do anything anymore.’ And sometimes followed by ‘I’m worthless.’

Precisely because the shutdown is a protective mechanism, you are often unaware that you are in this state. Socially (patriarchal structures), this state is often labelled as laziness, listlessness or even failure. People who find themselves in this situation usually resign themselves to thinking, ‘I’m just not resilient.’ But the causes run deeper: your nervous system protects you by shutting down your energy to prevent you from becoming further overwhelmed.

When nothing works anymore

This protective mechanism once protected you.

Very important! There is nothing to ‘do’ or ‘achieve’ in this state. Simply acknowledging that you are unable to do so right now is a first, crucial step.

• Recognise and accept your condition:
• Perhaps you can say to yourself: ‘I’m in shutdown mode right now. My nervous system is protecting me. This is not a personal failure.’
• If you like, write it down or say it out loud – just for yourself.
• Take the need to retreat seriously:
• Resist the pressure to ‘function’. Allow yourself – without feeling guilty – to take these breaks, even if they are very long.
• Focus your attention on what is happening right now:
• Can you feel – without judgement! – how your feet are standing on the floor?
• Or your hand resting on the bedspread?
• Perhaps you only notice your breath – even consciously perceiving ‘feeling nothing’ can be a start.
• Allow yourself extremely small impulses:
• Open windows, play music in the background, feel a gentle touch on your own arm or simply open the curtains in the morning – that counts too.
• Compassion instead of pressure:
• Look at yourself with loving eyes: would you reproach an exhausted friend? Try to look at yourself with the same gentleness.
• Allow yourself help:
• Shutdown is not something you have to ‘endure’. It is okay to ask for support – whether it’s by sending a message to someone you trust, seeking professional help or reading testimonials.

Sometimes you can also gently say to yourself:

‘Today, I am allowed to be who I am – and that’s enough.’

Shutdown requires patience, gentleness and often outside help. The first stirrings back to life are sometimes imperceptible; nevertheless, change happens when you acknowledge where you are right now – even if it seems like ‘nothing’. For many, this feels strange or disconnected at first during shutdown – you may perceive yourself as ‘cotton wool’ or have no feelings for your own body at all. Absolute gentleness is key here: simply feeling where your feet are on the ground, gently touching your own hand or consciously perceiving how the air feels on your skin are real steps forward.

Through these small, continuous impulses, the nervous system slowly reaches the next level of the polyvagal ladder – mobilising activation (often referred to as the ‘orange zone’) – before contact and social interaction (green zone) are fully possible again.

Important!

Every step counts. Even if some things seem to progress slowly for a long time, every little thing trains the capacity of your nervous system. And: seeking outside help – whether through professional support such as trauma therapy or a good coach – is absolutely legitimate and helpful.

Conclusion:

The journey out of shutdown begins with the first mindful step.

What I offer you: Deep nervous system relaxation

When… your nervous system is truly allowed to calm down – when you can feel safe, relaxed and alive in your body. Finally. After a long time. Or: for the first time in your life.

This is exactly what I support you with. With effective methods such as EMDR, polyvagal therapy, systemic work and the Safe and Sound Protocol (SSP, developed by Dr Stephen Porges).

These methods, combined with my presence and many years of experience, work specifically with the nervous system and enable sustainable regulation.

Safe and Sound Protocol (SSP):

Specially filtered music activates your vagus nerve, allowing deep security and new openness to unfold within you. Studies show that SSP helps people to gently resolve stress, trauma and regulation difficulties in the long term. For more inner peace, vitality and connection in everyday life. This is also the feedback I receive from my clients.

Sensitive (polyvagal) yoga & mindfulness – your resources in the here and now:

With gentle, body-oriented exercises, you will learn to expand your own range of well-being step by step. In a safe environment, you will learn how to feel, regulate and compassionately accompany yourself.

Therapy formats for the new era – modern, holistic, individual:

I combine proven psychotherapeutic methods with modern polyvagal work. Grounding, security, body presence and the development of inner resources enable you to achieve lasting change that has a profound effect.

How the polyvagal approach can change everyday life

The worst thing for me was this constant feeling of being ‘under pressure’ – my body was constantly tense, I kept having flashbacks, and I just couldn’t calm down, no matter what I tried. It was only when I started learning more about my nervous system and trying out this special nervous system music that I slowly began to understand what was actually happening inside me.

The music helped me feel more secure in between sessions, and in the weekly sessions with Christine, I was able to incorporate what I had learned into my everyday life bit by bit with her support. With the little exercises, I now have a much quicker sense of when my system is sounding the alarm again and know better how to react. For the first time, I feel like I’m no longer completely at the mercy of my emotions – I’m finding more peace and, bit by bit, getting back to myself.

Client with mit Posttraumatic Stress Disorder

Whether in the context of stress, burnout, addiction, trauma or psychosomatic complaints, polyvagal theory offers a holistic approach that enables understanding, action and lasting change.

Knowledge and understanding (psychoeducation), as well as the practical regulation of your inner states on the polyvagal ladder, are equivalent to a fresh quality of life, self-efficacy and genuine connection to yourself and others.

I would be delighted to accompany you. Online and offline.