The Transition Between 'On' and 'Off' - How Do You Navigate It?

[ccau_82]

Something I've been reflecting on lately...

We're incredibly skilled at switching into high-alert mode when needed - it's part of what made us effective in service roles - we know how to dial up our awareness and readiness in an instant.

But here's what I'm curious about ~ How do you help your nervous system understand when it's time to shift back?

That transition from operational readiness to genuine rest isn't always straightforward. Sometimes our bodies stay in that heightened state long after the situation has passed - scanning for threats that aren't there, muscles staying tense, mind continuing to run through scenarios.

I'd love to hear your experiences ....

- What does this transition feel like in your body? Do you notice specific signals when you're stuck in "on" mode?

- Have you found any techniques that actually help you shift gears? (Not just distractions, but things that genuinely help your nervous system recalibrate)

- What environments or conditions make it easier for you to truly stand down?

- Are there particular times or situations where this transition feels more challenging?

A gentle reminder ~ There's no "wrong" way to experience this transition. Some days the shift happens naturally, other days it takes more intention and time. Both are completely normal responses from a nervous system that's been trained to keep us safe.

Looking forward to learning from your insights and experiences. Sometimes the most practical wisdom comes from those who've walked similar paths.

What's one thing that signals to your body that it's safe to relax?.....

[Oaktree]

@ccau_82 

Thanks for highlighting this issue. My amygdala is hyper aroused. I get very anxious over very little stressors. I don't really have a good technique for getting out of this state except for medication and sometimes breathing works. At times I find it difficult to sleep because my brain won't shut off and I just keep ruminating on something. Sometimes the thing I am thinking on goes for days, weeks or months. Depending on who has hurt me. The problem is that my brain is wired differently because of childhood trauma. My danger signal goes from 1 - 1000000 in about a second. I need to learn that I am safe now and that my danger signal is faulty. I will be interested to hear from others about this. 

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[tyme]

Hearing you @Oaktree .

Is there something that would be helpful for you right now?

[Oaktree]

@tyme @ccau_82 

Happily, for me the current thing that I was anxious about happened today. Now I am looking forward to a good sleep and to just relax. Unfortunately, I have to work on a hard assignment tomorrow and I am finding that a bit stressful too. Hopefully I can get it out of the way and enjoy the rest of the week until I go back to Tafe on Thursday next week. 

Thanks for being so kind.

[MamiyaFan]

I find it super annoying when I try to explain to people that I have PTSD and certain common things that most people take for granted can trigger that PTSD under the wrong conditions.

They are usually "Normies" normal people
They are usually in professional positions in government jobs

But when you try to explain that their behaviour is making me feel really angry and uncomfortable because of my ptsd they get angry and victim blame me saying they have no done anything wrong.

It's just frustrating

[Magpie22]

@MamiyaFan it can be super frustrating when it seems that people aren’t listening. And when we are wired differently for whatever reason it’s really hard. 
I think for me what works best are those simple things like deep breathing - calming the physical expression of distress seems to calm the emotional reaction too. 
If I think I’m going to be upset I always try to put things in writing when dealing with people who don’t understand. It gives me time to think about my words instead of just reacting in the moment. I remember having a really frustrating conversation with DHA where they just didn’t get my point and they ended up hanging up on me and putting a complaint through to my OC. 

[Magpie22]

@MamiyaFan 

 Veteran suicide is something close to me as well. And I totally hear you - deep breathing is not going to fix that. 
I used to be in a job that tried to make those big changes you are talking about - preventing the issues that lead to veterans taking their own lives - and you are right… a lot of people are afraid to sit down with people experiencing big emotions like grief and anger. 
And where do we channel those feelings when it seems like no one is listening? I don’t know the answer unfortunately, but I am glad you are here on the forums. We might not be able to solve all the problems, but I’m listening. 

[yggdrasil]

Hey,

fully understand. I find that active relaxation is best for me. Walking in nature, square or 4-7-8 breathing, qigong and tapping. 

I walk with a mindfulness app sometimes. Breathing with an app because it keeps me focused. Qigong because I can practice it while I’m standing up (yoga sometimes triggers me). Tapping with the Tapping Solution app - they have free tapping sessions for veterans. 

I find that when I practice those things consistently, I find it easier to access them when I’m triggered and I’m more grounded in general then. 

PRN only when those don’t work. Sometimes my strategies work.

[ccau_82]

I love that we are all sharing so openly - it really helps to know you're not alone...

I notice that instant escalation from calm to full alert isn't my brain being "faulty" - it's actually the nervous system being incredibly efficient at what it learned to do during those early experiences....

I've learnt our body developed this response to keep us safe, and it's still trying to do that job. I've been learning that instead of fighting against these responses, there are ways to work with them:

- For the rumination spirals ~ I've found that sometimes my brain needs a specific task to interrupt the loop. Things like naming 5 things I can see, 4 I can touch, 3 I can hear - it gives my mind something concrete to focus on instead of spinning.

- For the hypervigilance ~ Those "micro-moments" of safety can help. Even 30 seconds of consciously telling my body "I'm safe right now" while noticing something pleasant (warm tea, soft blanket, etc.) starts building new pathways.

@tyme  - So glad your stressful situation resolved! That relief you're feeling is your nervous system finally getting to shift down. For the assignment, remember your body doesn't distinguish between real danger and academic stress - same response. Maybe try some breathing before you start?

@MamiyaFan  - Your frustration is completely valid. When people don't understand that PTSD responses aren't just "overreacting," it can feel so isolating. That writing strategy is brilliant - it gives your nervous system time to settle before responding.

What I'm learning is that our systems aren't broken - they're just operating on old information. Small, consistent signals that we're safe now can gradually help them update their threat assessment.

We're all doing hard work in recognising these patterns....