Learn how the Polyvagal Theory helps explain healthy boundaries through a combination of safety and sympathetic activation. Episode Introduction and Context — 0:00 Understanding Ventral Vagal Safety State — 0:34 Balancing Safety and Sympathetic Activation — 1:16 Proactive Practice for Boundary Setting — 3:29 Compassionate Boundary Enforcement — 5:16 Realistic Expectations and Self-Connection — 7:20 Conclusion and Invitation to Unstucking Academy — 10:14 Resources: ⬇️ Download the Polyvagal One-P...
Jun 24, 2025•12 min•Season 1Ep. 261
Discover why trying to force a change in your polyvagal state might be holding you back from true self-regulation. In this episode, therapist and coach Justin Sunseri challenges the common advice around prescriptive breathing techniques and invites you to connect with your body’s natural rhythms instead. Through insights from a live Q&A, learn how mindful awareness and listening to your body can lead to genuine calm, balance, and lasting change—without counting breaths or forcing a state shi...
Jun 17, 2025•18 min•Season 1Ep. 259
What’s the real difference between “fawn” and “appease”? Therapist Justice Sunseri breaks down these trauma responses, how they relate to Polyvagal Theory, and what it means for recovery. Download the free Polyvagal One Pagers in the description for more resources! 00:00 – Episode intro 00:51 – Understanding Fawn and Appeasement 02:11 – Behavioral Adaptations in Severe Situations 03:23 – Appeasement and Social Activation 07:53 – Dissociation and Survival Mechanisms 11:50 – Recovery and Self-Regu...
Jun 17, 2025•16 min•Season 1Ep. 260
Feeling stuck in old patterns or chronic anxiety? In this episode, you'll hear Janie's inspiring story of moving from a lifelong freeze state to genuine connection and safety. Discover how she overcame emotional numbness, built meaningful relationships, and found practical ways to feel more at ease in her own body. You'll learn: ⌲ Real-life strategies for getting "unstuck" and building safety in your nervous system ⌲ The power of co-regulation and supportive community ⌲ How small, consistent ste...
Jun 03, 2025•38 min•Season 1Ep. 258
A listener shares his struggles with anxiety and attachment issues following a recent breakup. At age 17, Chuck's relationship triggered intense anxiety due to his anxious attachment style, leading to a highly stressful experience. After the relationship ended, Chuck faces persistent anxiety symptoms, fatigue, dizziness, extreme overthinking, and more. Justin discusses the possible states of defense and freeze, the role of safety activation, and offers practical general thoughts for those dealin...
May 23, 2025•23 min•Season 1Ep. 257
Eva shares her powerful recovery from a Polyvagal shutdown state. She discusses her experiences, valuable insights, and practical tips that have helped her rebuild her sense of safety and connection. Focusing on the polyvagal theory, this episode highlights the importance of small, actionable steps and community support in the path to healing. Join us to discover how Eva went from feeling numb and disconnected to living a more vibrant and engaged life. 00:00 Introduction to Polyvagal Theory and ...
May 13, 2025•44 min•Season 1Ep. 256
What is neuroception, and what do you do with it? This fourth installment in a five-part series focuses on comprehending and applying neuroception in daily life. Discover practical tips for recognizing the body's subconscious detection of safety, danger, or life-threatening situations before you're consciously aware. Discover the significance of proactive sensory inputs and cultivate nonjudgmental self-awareness. These insights are essential for progressing towards a calmer, more connected life....
Apr 29, 2025•19 min•Season 1Ep. 252
Justin Sunseri reviews 'Safe and Sound' by Steven Porges and Karen Onderko. The book delves into the Safe and Sound Protocol (SSP), offering 13 real-life case studies and insights from Porges, the creator of Polyvagal Theory. Justin breaks down who the book is for, its content, and his thoughts on its genuine attempt to provide hope and comprehensive information about SSP. If you're curious about SSP and familiar with Polyvagal Theory, this review will help you decide whether this book can be a ...
Apr 22, 2025•10 min•Season 1Ep. 255
💟 Join the Unstucking Academy - https://www.justinlmft.com/unstuckingacademy Justin Sunseri delves into the Safe and Sound Protocol (SSP) with Dr. Stephen Porges, the originator of the Polyvagal Theory, and Karen Onderko, co-author of the new book "Safe and Sound." Discover how SSP, a unique therapy using specifically filtered music, can help alleviate anxiety, depression, and sensory sensitivities by enhancing the nervous system's ability to experience safety. The discussion covers the science...
Apr 22, 2025•1 hr 6 min•Season 1Ep. 254
In this episode of 'Stuck Not Broken,' therapist and coach Justin Sunseri provides practical guidance on applying Polyvagal Theory to everyday life through validation and normalization techniques. Learn to bring compassion to your stuck defensive states through acknowledging and understanding your emotions and thoughts. Justin walks you through simple practices to help you live more calmly and connected. This episode includes skills practice and insights from the Unstucking Academy, making it an...
Apr 04, 2025•14 min•Season 1Ep. 251
Justin dives into the second tip of understanding your polyvagal state - increasing passive safety cues via your environment. Learn how to better understand and implement passive safety cues in your home to enhance your sense of safety and relaxation. Discover practical, easy steps to create a Passive Safety Environment, focusing on scent, lighting, and physical space. 00:00 Intro to episode 250 01:05 Safety and the Brainstem 07:49 Lighting in the Passive Safety Environment 09:37 Physical Space ...
Mar 29, 2025•14 min•Season 1Ep. 250
Understand and identify your polyvagal primary and mixed states. This episode covers connection, escape, aggression, collapse, play, motivation, stillness, intimacy, freeze, and appeasement and fawn states. Start identifying your states today. 00:00 Intro: Apply your Polyvagal Knowledge 02:27 Do you feel like connecting? 04:30 Do you feel like escaping or aggressing? 05:56 Do you feel like collapsing? 07:35 Do you feel ready to have with someone else? 08:41 Do you feel motivated? 10:24 Do you fe...
Mar 04, 2025•18 min•Season 1Ep. 249
Justin Sunseri explains the concept of dorsal vagal shutdown, a state of immobilization and resource conservation in the face of life threats. He outlines how this shutdown affects emotions, thoughts, behaviors, and connections with others, making it difficult for individuals to function normally. Justin provides insights on recognizing shutdown in loved ones, emphasizing the importance of compassion, validation, and meaningful connection. He offers practical steps for supporting someone in shut...
Feb 07, 2025•24 min•Season 1Ep. 248
Justin Sunseri discusses transitioning from a prolonged state of shutdown to experiencing freeze. He explains the differences between shutdown and freeze through the lens of polyvagal theory, and provides insights into the healing process. Justin discusses the importance of building a safety state and how to mindfully connect with different states of defense. He also introduces his new course 'Stillness to Sympathetic,' designed to help individuals harness emerging sympathetic activation for mea...
Jan 28, 2025•17 min•Season 1Ep. 247
Justin Sunseri tackles a common belief among his clients—the necessity of identifying the root cause of anxiety, anger, or depression to address these feelings. Justin reads and responds to a community member's query about 'safety anchors' and their effectiveness when the source of anxiety is unknown. He explains that while knowing the trigger can be helpful, it is not essential for alleviating anxiety. By permitting emotions and listening to what the body needs, individuals can reduce the inten...
Jan 21, 2025•17 min•Season 1Ep. 246
In this episode of Stuck Not Broken, therapist and coach Justin Sunseri explores how understanding and embracing the different states of your nervous system can dramatically enhance your productivity, creativity, and overall well-being. Justin delves into the Polyvagal Theory, explaining the primary and mixed states of safety, mobility, and shutdown, and offers practical tips for accessing and utilizing these states to achieve greater focus and efficiency in your daily life. Learn how to create ...
Jan 01, 2025•36 min•Season 1Ep. 245
This episode provides a platform for survey participants to offer encouragement, personal insights, and advice to those also experiencing shutdown. The shared experiences discuss common themes such as shame, isolation, the body's autonomic responses, and ways to work compassionately through shutdown states. The episode also highlights the importance of small steps, self-compassion, and human connection in the journey towards safety and self-regulation. 🔸 Shutdown Experiences Survey YouTube play...
Dec 18, 2024•45 min•Season 1Ep. 244
Therapist and Coach Justin Sunseri explores how crying fits into the Polyvagal Theory. He shares insights from a private community meetup about crying as a self-regulatory process, emphasizing that it's not a Polyvagal state but a behavior to help climb the Polyvagal ladder. Justin discusses the different flavors of freeze, such as rage and panic, and provides practical advice on practicing safety and mindful releases to manage defensive activation states like anxiety and anger. The episode enco...
Dec 10, 2024•14 min•Season 1Ep. 243
You're likely trying many things to feel mentally and emotionally better, but are they all effective? Learn to put your efforts into 4 different buckets to understand what is effective and what isn't. Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members 🔸 Join the Unstucking Academy - https://www.justinlmft.com/unstuckingacademy 🔸 Polyvagal Intro webpage - https://www.justinlmft.com/polyvagalintro 🔸 Stuck Not Broken book series - https://www.justi...
Nov 18, 2024•17 min•Season 1Ep. 242
Let's examine two unasked questions: “What do I feel?” and “How do I know I feel that way?” These questions lie at the heart of understanding our Polyvagal states and how they influence our emotions and physical sensations. By exploring the connection between mind and body, you can learn how to tune into your inner experiences with mindfulness and self-compassion. Chapters: 02:00 Identifying Your Emotional State 03:47 Practical Exercise: Recognizing Your State 05:19 Deepening Your Emotional Awar...
Nov 13, 2024•10 min•Season 1Ep. 241
Justin Sunseri shares an inspiring story from Macy to demonstrate effective self-regulation out of the Polyvagal state of shutdown. He explores Macy's experiences of navigating through states of immobilization—shutdown, freeze, and stillness—using music and movement to manage sympathetic activation. Justin also discusses why unexpected memories may pop into consciousness when practicing self-regulation. 00:00 Introduction to Self-Regulation Story 00:42 Macy's Experience with Shutdown and Freeze ...
Oct 22, 2024•18 min•Season 1Ep. 240
Are you transitioning from a shutdown state to sympathetic mobilization? I address the common emotions of frustration, irritation, and anger as positive indicators of moving up the Polyvagal ladder. 01:32 Teagan's Journey: From Shutdown to Stillness 02:03 The Importance of Permitting Defensive States 03:29 Imagery and Irritation: Teagan's Experience 04:39 The Role of Fight Activation in Self-Regulation 07:41 Movement and Sympathetic Activation 09:31 Validating and Normalizing Fight Activation 11...
Oct 16, 2024•22 min•Season 1Ep. 239
What supports do real people in shutdown find the most helpful? And how many supports do they try? This is part 4 of the Shutdown Experiences Survey results. 🔸Total Access Membership of trauma recovery courses and community - https://www.justinlmft.com/totalaccess 🔸SNB: Book 1 - https://www.justinlmft.com/snb1 🔸Learn the Polyvagal Theory simply and for free - https://www.justinlmft.com/polyvagalintro 🔹I'd love your feedback! - https://docs.google.com/forms/d/e/1FAIpQLSeZhfJa5_AWDN1D4zDO1nDMq...
Oct 08, 2024•22 min•Season 1Ep. 238
Let's practice validating! Can you validate the sensations, emotions, impulses, cognitions, and Polyvagal state in this story? 00:00 Introduction to Validation 00:07 Understanding Validation 01:01 Domains of Validation 01:45 Introducing the SSIEC Tool 03:18 Story of Maria 04:23 Analyzing Emotions and Cognitions 06:31 Exploring Sensations and Impulses 09:27 Polyvagal State Analysis 15:20 Conclusion and Resources 🔸Download the SSIEC sheet - https://www.justinlmft.com/ssiec Resources: 🔸 Free reso...
Sep 25, 2024•17 min•Season 1Ep. 237
Join therapist and coach Justin Sunseri as he delves into emotional validation and its role in self-regulation. Learn the first lesson from his course, Shutdown to Stillness, which focuses on compassionately validating and acknowledging your emotions as a critical step towards inner peace and self-regulation. Validation can lead to normalization and even permitting your emotions to be. 00:00 Introduction to Emotional Invalidation 01:27 Understanding Shutdown and Stillness 01:47 The Autonomic Ner...
Sep 18, 2024•16 min•Season 1Ep. 236
Why do you get obsessive, ruminating, or scattered thinking? Justin Sunseri answers this question through the lens of the Polyvagal Theory. He explains freeze and then describes how that results in cognitive shifts. Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members 🔸 Join the Unstucking Academy - https://www.justinlmft.com/unstuckingacademy 🔸 Polyvagal Intro webpage - https://www.justinlmft.com/polyvagalintro 🔸 Stuck Not Broken book series - ht...
Sep 10, 2024•13 min•Season 1Ep. 235
Therapist and coach Justin Sunseri addresses a YouTube comment regarding persistent hyperarousal and difficulty accessing a state of ventral vagal safety. Justin discusses various perspectives and advice from members of his private community, highlighting the importance of small steps, connections with others, and mindful practices. The episode emphasizes the necessity of both internal and external sources of safety, including co-regulation with others and individual sensory experiences. Justin ...
Aug 09, 2024•47 min•Season 1Ep. 234
Learn what the Freeze trauma response is, the dangers of addressing it head-on, and how to start coming out of it. Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members 🔸 Join the Unstucking Academy - https://www.justinlmft.com/unstuckingacademy 🔸 Polyvagal Intro webpage - https://www.justinlmft.com/polyvagalintro 🔸 Stuck Not Broken book series - https://www.justinlmft.com/books 🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection...
Jul 16, 2024•14 min•Season 1Ep. 233
Join therapist and coach Justin Sunseri as he addresses a key question from his private community about transitioning from dorsal vagal shutdown to sympathetic flight fight activation. In this episode of 'Stuck Not Broken,' Justin delves into the Polyvagal Theory, explaining how to safely navigate these states without reinforcing a shutdown pattern. He also provides insights into his upcoming book and exclusive cohort 'Shutdown to Stillness.' Learn how to live with more calm, confidence, and con...
Jul 09, 2024•12 min•Season 1Ep. 232
Justin Sunseri addresses whether everyone can recover from trauma by accessing their Polyvagal safety state. He explains the nuances, emphasizing the importance of context, co-regulation, and healthy attachments. 0:00 Can Anybody Self-Regulate and Recover from Trauma? 01:43 Introduction to Safety Anchors and UDS 02:08 Exploring the Concept of Safety Anchors 03:53 The Role of Co-Regulation in Safety 04:33 Challenges of Practicing Alone 05:01 Building a Supportive Environment 06:46 Barriers to Ach...
Jun 26, 2024•12 min•Season 1Ep. 231
