How to Shut Your Brain Off, According to a Trauma Therapist
You’re exhausted, but your brain didn’t get the memo.
It’s late. You’re in bed. You’ve done all the “right” things… turned off your phone, dimmed the lights, maybe even tried one of those bedtime meditations everyone swears by.
But instead of drifting into sleep, your thoughts pick up speed. Suddenly, you’re reviewing every awkward conversation you’ve ever had, planning tomorrow’s to-do list, worrying about things you can’t control, and now it’s 1:42 a.m. and your brain is still going.
Sound familiar?
You're not alone. As a trauma therapist in Horsham, PA, I hear this constantly:
“My brain won’t shut off at night.”
“I can’t stop overthinking, even when I’m exhausted.”
“I just want to rest, but my thoughts won’t let me.”
Here’s what I want you to know: your brain isn’t actually meant to shut off.
It’s designed to think, to problem-solve, to scan for danger, especially if your system has been shaped by trauma. So when your mind keeps racing at night, it’s not malfunctioning. It’s doing exactly what it was trained to do to keep you safe.
But while we can't flip a switch and turn the mind off completely, we can create more space between the thoughts.
We can build small pathways back to rest, regulation, and a felt sense of “safe enough.”
A Trauma-Informed Perspective on Why Your Brain Won’t Shut Off
One thing that feels important to name is that your racing thoughts aren’t random.
If you’ve lived through trauma, especially chronic, complex, or relational trauma, your body may have learned that stillness isn’t safe.
Rest can feel unfamiliar. Quiet can feel threatening. And when the world finally slows down, your mind speeds up as a way to stay alert, aware, and prepared.
From a nervous system lens, this is called hyperarousal; a state where your body and mind are stuck in “on” mode, even when you’re desperate to power down.
Signs of Hyperarousal Include:
Racing thoughts that loop or obsess
Difficulty falling or staying asleep
Feeling wired-but-tired
Physical tension, restlessness, or buzzing sensations
Emotional reactivity or a sense of dread for no clear reason
No, there’s nothing wrong with you! This isn’t dysfunction, it’s adaptation.
Your nervous system is simply doing what it learned to do to keep you safe over the years.
“Why Can’t I Just Calm Down?”
Because calm isn’t always what your system is wired for.
When your nervous system has spent years anticipating threat or chaos, true rest can actually feel vulnerable. The protector parts of you, those that think, scan, plan, and rehash, kick in to prevent the unknown.
This is why your brain races even when nothing is “wrong.” It’s scanning for what might go wrong.
Not simply because you’re overly anxious, but because your system doesn’t yet trust that you’re safe enough to rest.
So instead of aiming for calm, we start by looking for “safe enough.”
What does that mean?
A breath that softens your chest just a little
A moment when your shoulders drop one inch
A flicker of permission to pause, even briefly
That’s what regulation often looks like in the beginning. And that’s enough to start.
3 Somatic Practices to Help When Your Brain Won’t Shut Off
These practices are body-based, trauma-informed, and designed to meet you where you are. No pressure to “clear your mind.” No expectation that you’ll immediately feel calm. Just gentle options to help your nervous system reconnect with a sense of safety.
1. The “Safe Soundtrack” Loop
What it is: A sound-based co-regulation tool that uses familiar voices or melodies to soothe the social engagement system.
Why it helps: Your nervous system responds to human voice and rhythm. When you listen to something familiar, melodic, and emotionally neutral, your system begins to feel less alone—and more safe.
How to try it:
Play a comforting podcast, audiobook, or playlist on low volume. Something repetitive and emotionally safe.
Avoid anything that’s emotionally intense, overly stimulating, or new.
Let it play while you rest. You’re not trying to focus—just let it be background presence.
Think of it like auditory companionship for your nervous system. Predictability = safety.
2. The “Weighted Worry Ritual”
What it is: A structured way to give your thoughts a container, so they don’t spin endlessly.
Why it helps: Racing thoughts often show up when the body and mind feel disconnected. This practice reintroduces containment, pressure, and choice in a way that’s actually soothing.
How to try it:
Place a pillow or small weighted blanket across your chest or lap while seated or lying down.
Set a 5-minute timer and say (internally or aloud): “Okay thoughts, you have five minutes. Let’s go.”
Let them flow—no editing, no fixing. Just notice what comes up.
When the timer ends, move the weight to the side and gently say: “Thanks for trying to help. I’m okay now.”
You’re giving your thoughts space without letting them take over.
3. The “Micro-Movement Map”
What it is: A small, structured sequence of physical movements that help discharge tension and create internal orientation.
Why it helps: When your system is stuck in alert, micro-movements can signal safety without triggering overwhelm.
How to try it (you can do this in bed):
Press your heels gently into the bed. Hold 5 seconds. Release.
Curl your fingers into fists. Hold. Release.
Shrug your shoulders toward your ears. Hold. Release.
Slowly turn your head side to side. Pause where it feels safest.
Place one hand on your chest and one on your belly. Let your breath deepen.
These movements help your system feel location, rhythm, and choice, all things that support regulation.
Rest Doesn’t Have to Be The Absence of Thought
Rest comes when there’s a presence of safety.
If your thoughts feel too loud at night, it doesn’t mean you’re doing something wrong. It means your body is still working hard to protect you.
And of course it is. You learned to stay alert, to think ahead, to anticipate. At one point, that helped you feel safer in a world that didn’t always give you the support you needed.
So let’s get clear: rest doesn’t mean your brain goes completely quiet.
It means your nervous system starts to believe that, even with thoughts still moving, you don’t have to stay on high alert.
It’s not about shutting your mind down.
It’s about giving it a new signal: We’re here. We’re safe enough. You can settle now.
Healing doesn’t mean reaching some perfect state of peace. It means making just enough space between the thoughts to breathe.
Just enough pause to notice what’s underneath the urgency.
Just enough trust to let go for a moment, and then another.
You don’t necessarily have to silence your brain. You just need to support your system toward safety, one small shift at a time.
Looking for more support?
At Reclaim Therapy, our team specializes in helping adults and teens heal from complex trauma, nervous system dysregulation, and eating disorders.
We offer EMDR therapy, somatic therapy, and trauma-informed care both virtually in Pennsylvania and in-person in Horsham, PA.
You deserve support that not only understands the why behind your racing thoughts, but support that can help you heal.
What to learn more about who we are and what we do? Meet our team
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