7 Micro Habits to Regulate Depression or Trauma (Shutdown Response)

Key Wellness Strategies & Self-Care Techniques (Micro-Habits)

1) Do a “Safe Environment” Visual Check (for shutdown/freeze)

Blink, then:

• Open eyes slowly
• Look around the room (move eyes side-to-side)
• Move your head gently (look up, left, right)
• Name what you see out loud

Goal: shift from rigid/tunnel vision or blurry gaze to increased perceived safety, supporting movement up the polyvagal ladder.

2) Use the Right Breathing Pattern Based on Your State

• If you’re anxious: slow, deep breathing
• If you’re dorsal vagal/shutdown: short, quick “bunny sniff” inhales (about 3–4)

Optional activation: use a real flower scent before a difficult task or in a morning routine.

Goal: communicate “wake up / get activated” to your nervous system when you’re shut down.

3) Change Your Environment to Break Rumination

Trade “thinking your way out” (which can fuel rumination/self-criticism) for a new sensory message.

Examples:

• Open windows, turn on lights
• Clean one small area
• Sit outside
• Switch locations (e.g., coffee shop / bookstore / library) to work or to rest/recharge
• Use “nature-based” input: green/blue therapy or even watching nature documentaries

Goal: improve mood by changing cues your brain interprets as safe/danger.

4) Move Your Body (Exercise as Depression/Trauma Support)

“Move a muscle, move a thought”—you may not be able to think your way out; often you need a physical shift.

Work within your window of tolerance (tiny version is okay).

Options given:

• Walking, stretching, dancing, lifting weights
• Gentle tai chi, yoga, walking
• Active chores (weeding/gardening, chopping wood)

Benefits highlighted:

• Releases endorphins and feel-good neurotransmitters (including endocannabinoids)
• Helps regulate stress hormones (cortisol)
• Supports sleep quality, reduces inflammation
• Builds agency (confidence you can influence how you feel)
• Consistency supports emotional regulation and resilience

Best kind of exercise: whichever you’ll actually do.

Evidence noted: strong support for aerobic activity (brisk walking/jogging/swimming). Mentioned example: 30 minutes of moderate activity, 3–5x/week can reduce symptoms comparably to medication. Dancing was singled out as especially effective.

5) Connect with Other People (Co-Regulation)

Your nervous system depends on people to soothe/activate sustainably.

Soothing/activating connections mentioned:

• Laughing
• Hugging
• Eye contact
• Talking
• Being in a loved one’s physical presence

Practical ideas:

• Schedule recurring lunch dates
• Swap plans (e.g., taking turns in each other’s gardens)
• Volunteer (school/nursing home)

Goal: send “I’m safe, I have support” messages via person-to-person interaction.

6) Cut Stress (Even Slightly)

Create space for healing by reducing pressure by a small amount.

• Aim: reduce stress by ~5% (or even 1%)

Examples:

• Turn down one work opportunity
• Allow imperfection in some areas (e.g., parenting or cleanliness)

Goal: make room/margin so you have resources to face what matters.

7) Bravely Face One Hard Thing Daily (in the Growth Zone)

Pick one challenge per day (small-to-moderate), such as:

• Clean out a drawer
• Go to therapy
• Set a boundary

Approach:

• Use positive self-talk
• Surround yourself with positive people
• Reframe with statements like: “Bring it on—this is a good day to do the thing” (even if anxious)

Polyvagal note: you often can’t jump directly from shutdown to calm—you may pass through activated/anxious states to reach safety/calm.

8) Restore Physical Resources When You’re Depleted

When shutdown/depression is partly “energy running out” (sleep deprivation, nutrient gaps, dehydration, exhaustion):

Suggested supports:

• Nourish your body
  • Consider checking for nutrient deficiencies with a doctor
  • Mentioned nutrients: vitamin D, magnesium, essential amino acids
  • Mentioned choline (plant foods + legumes/beans/broccoli/brussels sprouts/eggs); an anxiety group reportedly had ~8% less choline
  • Practical direction: eat healthy plants with bright colors; consider a multivitamin if appropriate
• Drink water
  • Be well hydrated
  • Avoid extremes (e.g., “gallon plans”); dehydration can be interpreted as threat

9) Improve Sleep Quality

Poor sleep is closely linked with depression/anxiety/ADHD and others; improving it can improve mood.

Steps emphasized:

• Remove caffeine, alcohol, nicotine, other drugs
• Use good sleep hygiene
• Don’t nap during the day
• Don’t use the bed for work or stressful activities
• Create a soothing nighttime environment
• Maintain a consistent wake-up time

If insomnia persists: consider a sleep study and CBT-I.

Goal: make sleep a priority rather than “settling.”

10) Bonus Meditation: “Healing Beam of Light”

• Visualize the sun rising and beams of light warming you
• Light starts at your head and moves down to your toes

Intended for feeling cold, stuck, frozen, or depressed.

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Presenters / Sources Mentioned

• Presenter/creator: Not explicitly named in the subtitles (The speaker references “my online course” and “one of my wise followers,” but no name is provided.)

• Referenced content/person: Richard Simmons (Example story about clapping and dancing to his show.)

• Referenced frameworks/terms: Polyvagal ladder (from polyvagal theory; not attributed to a specific author in the subtitles)

• Referenced programs/approaches: CBT-I (Cognitive Behavioral Therapy for Insomnia)

• Referenced research (no specific authors named): General references to studies on nature therapy, exercise vs depression, sleep and mental health, and nutrient deficiencies.