@jesyka it’s normal to react like that when someone is shouting at you or annoyed. Your body perceives it as a threat, and it triggers your fight or flight response. This is also what shutting down is about too.

There are various calming techniques you can learn such as the ones I described, but it will take time to see effects, it’s not an instant fix.

The most important thing to remember is this is a normal reaction, do not self blame. People like your boss will say unhelpful stuff, they may try to shame you, this is about rejecting shame. Sure some constructive criticism is necessary in a job, but shaming is different.