Shows
Stuck Not BrokenAnnouncing the Self-Regulation Coach AI AppHave you ever wished for a daily guide on your nervous system regulation journey? One that offers structure without being overwhelming, and personalized support without the need for intensive coaching?In this special announcement episode, Justin introduces a project he's been working on for months: the Self-Regulation Coach. Discover the "middle path" to getting unstuck—a tool designed for those who thrive with daily structure, gentle nudges, and expert guidance right in their pocket.Learn how this AI-powered app creates a personalized, step-by-step roadmap tailored to your nervous system. With bite-sized daily lessons, exclusive micro-mindfulness pr...
2025-11-1809 minStuck Not BrokenPendulation: Why Some Regulate Naturally & Some Don'tIs nervous system regulation a natural skill or a conscious effort? In this episode, we delve into the skill of pendulation—the mindful shift between safety and defense—and explore why it appears effortless for some but feels impossible for others.Discover the "carnival game" analogy for understanding your nervous system's capacity, learn how natural pendulation occurs in processes like grieving, and understand where you might fall on the spectrum of "stuckness." Justin breaks down how anyone, from those just "getting by" to those feeling deeply stuck, can learn to practice pendulation and transform it from a deli...
2025-09-1815 minStuck Not BrokenThe Way You Understand & Manage Emotions is WRONG (Here's What To Do Instead)Justin Sunseri challenges the widely accepted (and often ineffective) ways we understand and manage our emotions. He makes a bold claim: the common wisdom you've been taught about your feelings is likely wrong. Drawing from client conversations and his expertise as a therapist and coach, Justin reveals the two core problems with traditional emotional management and the five common avoidance tactics we all use. Get ready to discover a "weird but effective" body-based approach that offers a sustainable path to emotional regulation, moving beyond just changing thoughts or behaviors. Learn practical steps to connect with your body's...
2025-09-0115 minStuck Not BrokenPolyvagal Approach to Shame and Anger & How to Not Use PendulationUnlock a deeper understanding of shame, anger, and the polyvagal theory in this episode! Justin Sunseri answers a listener’s question about navigating difficult emotions, pendulation, and the importance of safety in healing. Whether you’re a therapist, student, or someone seeking personal growth, this conversation offers practical insights and guidance.⏰ CHAPTERS:00:00 Introduction and Question from Katie04:10 Therapists' Perspective vs Client Reality08:27 Understanding Anger, Shame and Pendulation12:29 Safety First Approach16:40 The Unstucking Pathway and AcademyResources:🔸 Wondering what to do next? https://bit.ly/4ozbpp...
2025-08-2620 minStuck Not BrokenStop Trying to Change Your Polyvagal State. Do This Instead for True Self Regulation...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 shift.Timestamps:0:00 – Introduction to Inner Balance0:39 – The Power of Natural Breathing2:02 – Critique of Prescri...
2025-06-1717 minStuck Not BrokenWhat Everyone Gets Wrong About Fawn vs Appease (even the Polyvagal Theory)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 intro00:51 – Understanding Fawn and Appeasement02:11 – Behavioral Adaptations in Severe Situations03:23 – Appeasement and Social Activation07:53 – Dissociation and Survival Mechanisms11:50 – Recovery and Self-Regulation out of Severe Dissociation15:07 – Episode outro and final thoughtsResources:⬇️ Download the Polyvagal One-Pagers - https://stucknauts.circle.so/c/public_resources/polyva...
2025-06-1715 minStuck Not BrokenRebuilding After a Breakup: Facing Anxiety and Finding SafetyA 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 dealing with similar issues, emphasizing the importance of mindfulness, connecting with friends, and building safety activation as pathways to feeling unstuck.00:00 Introduction and Listener's Story00:30 Recognizing...
2025-05-2323 minStuck Not Broken254. From Sound to Safety: Understanding the Safe & Sound Protocol with Dr. Porges and Karen Onderko💟 Join the Unstucking Academy - https://www.stucknotbroken.com/unstuckingacademyJustin 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 behind SSP, its clinical evidence, and its benefits for various conditions from autism to trauma. An insightful conversation that explores the potential of SSP as...
2025-04-221h 06Stuck Not BrokenSafe and Sound Book Review: Should You Buy It?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 valuable addition to your collection.Watch the interview with the authors on YouTube (or listen...
2025-04-2209 minStuck Not BrokenHow to Validate and Normalize Yourself: Polyvagal Theory for Everyday Life Tip 3 (251)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 essential listen for anyone looking to improve their emotional resilience. Join us as we delve deeper into self-compassion and understanding through Polyvagal Theory.00:00 Introduction...
2025-04-0413 minStuck Not Broken250. Easily Increase Safety through Passive Cues: Polyvagal Theory for Everyday Life Tip 2Justin 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 25001:05 Safety and the Brainstem07:49 Lighting in the Passive Safety Environment09:37 Physical Space in the Passive Safety Environment 10:54 Take one step today.12:31 Foundations Subscription Offer & outro...
2025-03-2913 minStuck Not BrokenStuck in Shutdown A Guide to Recognizing and Helping Loved OnesJustin 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 shutdown, including validating their experience, normalizing their response, and connecting with them without adding pressure. The episode concludes with a parenting example illustrating effective ways to help a loved one...
2025-02-0724 minStuck Not BrokenHow Shutdown can Become Freeze & What to do About itJustin 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 meaningful goals. Viewer questions and feedback are encouraged.00:00 Introduction and Viewer Question01:02 Understanding Shutdown and Freeze03:11 The Process of Coming Out...
2025-01-2817 minStuck Not BrokenAnxiety: Do you need to know the cause?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 intensity of their feelings. Justin emphasizes reframing the idea of 'fixing' emotions to 'unsticking' them and validates the importance of feeling an...
2025-01-2117 minStuck Not BrokenOptimize Productivity and Creativity with the Nervous System: Connect, Mobilize, RestoreIn 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 a more mindful and balanced approach to work, creativity, and personal growth.00:00 Introduction: Unlocking Your Productivity00:17 Understanding the Nervous System
2025-01-0135 minStuck Not BrokenCrying and the Polyvagal Theory: Release, Panic, and RageTherapist 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 encourages building a foundation of safety and understanding one's defensive activations to handle intense emotional states better.00:00 Introduction00:39 Understanding...
2024-12-1014 minStuck Not BrokenA Real Story of Self-Regulating out of Dorsal Vagal Shutdown: Macy's "Dancing"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 Story00:42 Macy's Experience with Shutdown and Freeze01:11 Understanding Different States of Immobility02:52 The Role of Safety in Self-Regulation06:36 Macy's Journey to Mobilization07:18 Welcoming Sympathetic Activation08:41 Macy's Memory and Co-R...
2024-10-2218 minStuck Not BrokenReal People Share Their Dorsal Vagal Shutdown Support Sources (SNB 238)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_AWDN1D4zDO1nDMqs7gl0UrKpmuCqRYLmA5et08zg/viewform?usp=sf_link00:00 Introduction...
2024-10-0821 minStuck Not BrokenUnderstanding and Validating Dorsal Vagal ShutdownJoin 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 Invalidation01:27 Understanding Shutdown and Stillness01:47 The Autonomic Nervous System Overview04:35 Experiences of Shutdown05:21 The Importance of Stillness06:04 Combining Safety and Shutdown07:50 Validating Shutdown13:44...
2024-09-1816 minStuck Not BrokenPolyvagal Freeze, Obsessions, Scattered Thinking, & Other CognitionsWhy 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:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0Crisis resources:National Suicide Prevention Hotline - 1 (800) 273-8255National Domestic Violence Hotline -1 (800) 799-7233LGBT Trev...
2024-09-1012 minStuck Not BrokenBreaking the Cycle: How to Access Safety When You're Always in Defense (SNB 234)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 also mentions approaches like validating emotions, normalizing experiences, and incremental exposure to safety cues as critical components to overcoming emotional dysregulation.00:00 Introduction and Overview00:16 Reading a YouTube Comment...
2024-08-0947 minStuck Not BrokenNo, Allowing Dorsal Vagal Shutdown Doesn't Reinforce It (Unless...)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 connection while enhancing your self-regulation skills.00:00 Introduction and Welcome00:57 Understanding Shutdown and Sympathetic Activation03:12 The Role...
2024-07-0911 minStuck Not BrokenCan ANYBODY self-regulate and recover from trauma?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 UDS02:08 Exploring the Concept of Safety Anchors03:53 The Role of Co-Regulation in Safety04:33 Challenges of Practicing Alone05:01 Building a Supportive Environment06:46 Barriers to Achieving Safety07:54 Impact of Personal Growth on Relationships🔹Join my Email list and get StucknautBot! - https://stucknotbroken.ck...
2024-06-2611 minStuck Not BrokenDorsal Vagal Shutdown Daily Life: Real People Share Real ExperiencesJustin Sunseri continues his exploration of the Shutdown Experiences Survey, this time discussing the results of how dorsal vagal shutdown affects people on a daily basis. How effective do people feel they are coping? How do they alter their daily lives?Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0Crisis resources:National Suicide Prevention Hotline - 1 (800...
2024-06-1025 minStuck Not BrokenFinding Polyvagal Safety When "Neurodiverse"Justin Sunseri addresses a question about neurodivergence, safety, and connection. What does safety look like for someone who is "neurodivergent"?🔸Total Access Membership of trauma recovery courses and community - https://www.justinlmft.com/totalaccess🔸Free ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email list - https://www.justinlmft.com/books🔸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_AWDN1D4zDO1nDMqs7gl0UrKpmuCqRYLmA5et08zg/viewform?usp=sf_link
2024-05-2109 minStuck Not BrokenReal People Share Real Shutdown ExperiencesJustin shares the felt experience results of his "Shutdown Experiences Survey." Real people in dorsal vagal shutdown share about their emotions, thoughts, and more. You will get more validation and normalization from this episode. Learn language for your shutdown experiences and ideas on what to do about it.🔸Total Access Membership of trauma recovery courses and community - https://www.justinlmft.com/totalaccess🔸Free ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email list - https://www.justinlmft.com/books🔸Learn the Polyvagal Theory simply and for free - https://www.justi...
2024-04-3026 minStuck Not BrokenBad Therapy: Poor Boundaries, Exorcism, and DinnerJustin and Mercedes discuss a Bad Therapy story of poor boundaries and where it leads. If you have your own Bad Therapy story, send it to justinlmft@gmail.com Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0Crisis resources:National Suicide Prevention Hotline - 1 (800) 273-8255National Domestic Violence Hotline -1 (800) 799-7233LGBT Trevor Project Lifeline - 1 (866...
2024-04-1636 minStuck Not BrokenHow to Slowly Stop Negative Coping SkillsExplore practical strategies for understanding and gradually replacing negative coping skills eventually and slowly with healthier alternatives, employing the principles of the Polyvagal Theory. Host Justin Sunseri shares insights from a discussion with his private community, offering techniques to recognize and modify behaviors such as binge eating by creating a mindful space between impulse and action. The episode navigates the challenges of self-regulation and provides a compassionate framework for individuals seeking to address their coping strategies without judgment or shame.00:00 Introduction01:17 Strategies for Managing Negative Coping Skills05:22 The Journey Towards Mindfulness and Self-Regulation
2024-03-2610 minStuck Not BrokenFrom Safety to Shutdown: Courtney's Journey through Polyvagal TheoryTherapist and Coach Justin Sunseri lists all 9 official Polyvagal Theory autonomic states and shares the story of Courtney. The episode demystifies different autonomic states like Safety, Flight/Fight, and Shutdown, and their mixed states such as Freeze, Play, and Stillness. Justin dives into the nuances of these states, explores how to identify them in Courtney's relatable, emotional journey, and guides you to recognize and understand these states within your own experiences.SNB: Total Access Membership - https://www.justinlmft.com/totalaccess Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief Intimacy podcast...
2024-01-3022 minStuck Not BrokenCrying in Trauma Recovery: is it Necessary?Discover the intersection of emotional regulation and the Polyvagal Theory in trauma recovery, discussing the balance between 'allowing' and 'doing' in emotional regulation. Addressing whether one needs to experience overwhelming sadness to heal, he emphasizes individualized approaches to trauma recovery. Justin also delves into his unique method, highlighting the role of bodily sensations and impulses in understanding and processing emotions. This engaging talk is a journey through the layers of sadness, exploring the importance of safety, mindfulness, and compassion in healing from trauma.Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief Trauma and...
2024-01-1218 minStuck Not BrokenDeb Dana's Essential Polyvagal Theory Contributions: Bridging Science and Trauma RecoveryDeb Dana takes the difficult Polyvagal Theory academia and translates it into everyday language. This episode identifies and explains her most valuable contributions to the Polyvagal Theory: glimmers, Story Follows State, Home Away from Home, and the Polyvagal Ladder.(book links will take you to Amazon. If you purchase, I will get a portion of the sale at no extra cost to you.)DEB'S BOOKS:PVT in Therapy - https://amzn.to/3TWBf7SPolyvagal Practices - https://amzn.to/3MGxv8EAnchored- https://amzn.to/3MC8Li4
2024-01-0214 minStuck Not BrokenCan't Sleep? The Stress and Insomnia ConnectionAre you tossing and turning at night, plagued by worries and anxieties? You're not alone. Stress-induced insomnia is a common sleep disorder that affects many people. But what's the connection between stress and insomnia? I'll delve into this relationship with insights from neurophysiology. Why? Because I want you to be able to sleep better! I want you to be well-rested and more able to self-regulate.Slepopolis article - https://sleepopolis.com/news/vagus-nerve-icing-tiktok-trend-insomnia/Trauma recovery System of courses and community - https://www.justinlmft.com/totalaccessFree ebook, "Trauma & the Polyvagal Paradigm" when...
2023-08-0114 minStuck Not BrokenHow Feeling Stuck Trauma May Actually Help...Our bodies are naturally compelled to self-regulate and release trauma. But are you worried about what might happen if you touch upon it? In this episode, I discuss how touching upon your stuck defensive state might be helpful. But also how to approach it.Join the Stucknaut Collective through the Total Access Membership - https://www.justinlmft.com/totalaccess Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7...
2023-07-2813 minStuck Not BrokenNavigating 3 Stages of Trauma Healing: a Polyvagal PerspectiveExplore the transformative journey of trauma healing through the lens of the Polyvagal Theory. This episode guides you through the three key stages: learning accurate information, building the safety state, and mindfully experiencing your stuck defensive state. Empower your healing journey with clear insights and practical strategies.SNB: Total Access - https://www.justinlmft.com/totalaccess Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief Trauma and the Polyvagal Paradigm ebook - https://www.justinlmft.com/booksYou don’t need psychobabble playlist - https://player.captivate.fm/collection/261614ba-be06-442...
2023-07-2515 minStuck Not BrokenPersonal Growth: Allowed, Necessary and No Permission Needed!Discover the keys to personal growth and enhance your mental health with these practical steps. Learn how to take responsibility for your own development, set clear goals, and embark on a continuous journey of self-improvement. Find out why surrounding yourself with positive and supportive people is crucial for your personal growth. Explore the importance of accessing your body's safety state and discover a supportive online community for trauma recovery.SNB: Total Access - https://www.justinlmft.com/totalaccess Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief Nifty Gifty eBook - https://ww...
2023-07-1127 minStuck Not BrokenLosing Access to Personal Boundaries and How to Strengthen ThemEver regret how you reacted to situations that felt unsafe? Learn what happened and how to strengthen personal boundaries.SSIEC Sheet - https://www.justinlmft.com/ssiecTotal Access - https://www.justinlmft.com/totalaccessTrauma recovery System of courses and community - https://www.justinlmft.com/traumareliefFree ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email list - https://www.justinlmft.com/booksResources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.ju...
2023-07-0438 minStuck Not BrokenWhat is a Polyvagal Therapist and how can they help you?Learn about Polyvagal therapy, how to find a Polyvagal-informed licensed therapist, explore coaching options, or delve into Polyvagal-informed courses for self-guided growth. Get unstuck, enhance your well-being, and unlock your inner resilience starting today.SNB: Total Access - https://www.justinlmft.com/totalaccess Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief Nifty Gifty - https://www.justinlmft.com/books Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://p...
2023-06-2721 minStuck Not BrokenUnderstanding Dorsal Vagal Shutdown: Numbness and TraumaLearn about dorsal vagal shutdown and how it affects your daily life. Learn how to recognize, manage, and begin to overcome this common physiological response to stress and trauma. Dive deep into the connection between trauma and shutdown, and gain valuable insights into recovery strategies. Take the first step towards improving your mental health today!SNB: Total Access - https://www.justinlmft.com/totalaccess Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief Nifty Gifty - https://www.justinlmft.com/3daypolyvagalFree ebook, "Trauma & the Polyvagal Paradigm" when you sign...
2023-06-1322 minStuck Not BrokenMastering Panic Attacks: Coping vs Safety GroundingDiscover practical techniques to improve your mental health and overcome panic attacks. Explore the Polyvagal Theory, learn self-regulation strategies, and find ways to access your body's safety state. Strengthen your distress tolerance and reduce the frequency and intensity of panic attacks.3 Day Polyvagal States Challenge - https://www.justinlmft.com/3daypolyvagal Trauma recovery System of courses and community - https://www.justinlmft.com/traumareliefFree ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email list - https://www.justinlmft.com/booksResources:🔸 Wondering what to do...
2023-06-0624 minStuck Not BrokenTrauma Recovery: Trusting in Your Power to Self-RegulateDiscover the secrets of trauma recovery and unleash your body's natural healing power. But the question is, do you trust your body's natural ability and need to self-regulate? Learn what you can do starting today.Trauma recovery System of courses and community - https://www.justinlmft.com/traumareliefSSIEC: sign up for my email list to download SSIEC and begin to build a vocabulary for all of your domains - https://www.justinlmft.com/ssiecFree ebook, "Trauma & the Polyvagal Paradigm" when you sign up for my email list - https://www.justinlmft...
2023-05-3024 minStuck Not Broken5 Emotional Impacts of TraumaJoin me as I delve into the emotional impacts of trauma. I'll explore the neuroscience of trauma, its profound effects on emotions like anxiety, depression, anger, fear, guilt, and shame, and the role of the autonomic nervous system as per the Polyvagal Theory. This is a must-watch for anyone affected by trauma or interested in understanding its deep-seated effects.Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklistPolyvagal 101 - https://www.justinlmft.com/polyvagalclarity Trauma recovery System of courses and community - https://www.justinlmft.com/traumareliefResearch: https...
2023-05-2315 minStuck Not Broken7 Easy Anxiety Management Skills to Use TodayI have seven simple yet effective anxiety management skills that you can use TODAY. Yes, for free too! From deep breathing exercises and mindful movement breaks to calming music and journaling, discover practical techniques to reduce anxiety and promote relaxation. Whether you're looking for immediate relief or long-term strategies, this episode offers valuable insights to help you manage anxiety and improve your well-being. The entire list of 21 anxiety management skills ranked by difficulty is here - https://www.justinlmft.com/post/anxiety-management-skills Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸...
2023-05-1920 minStuck Not BrokenEasy Beginning Meditation Tips for Busy PeopleDiscover the benefits of meditation and how it can improve your mental health, even if you're busy with little time to spare. Learn simple beginner techniques and practical tips for incorporating mindfulness into your daily life. Reduce stress, increase productivity, and find peace.Polyvagal Trauma Relief System - https://www.justinlmft.com/ptrs Building Safety Anchors - https://www.justinlmft.com/bsa Blog version - https://www.justinlmft.com/post/meditation-tips-for-busy-peopleChill hop I listen to - https://www.youtube.com/watch?v=jfKfPfyJRdk Resources:🔸 Wondering what to...
2023-05-0916 minStuck Not BrokenHow to Feel Your Feelings to Improve Emotional ProcessingLearn how to feel your feelings and improve emotional processing through mindfulness. Discover the relationship between mindfulness and emotional processing, the benefits of practicing mindfulness, and strategies for feeling your feelings. Learn practical techniques to practice mindfulness and encourage emotional processing.Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief 5 tips for journaling blog - https://www.justinlmft.com/post/5-tips-for-journaling Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://pl...
2023-05-0214 minStuck Not BrokenHow to Give Yourself Permission to Feel Your FeelingsThe third step in my Top-Down Self-Regulation Openers is giving yourself permission to feel your feelings. Learn to build on validation, normalization, and how to allow yourself to experience your emotions fully.Trauma recovery System of courses and community - https://www.justinlmft.com/traumareliefFree ebook, "Trauma & the Polyvagal Paradigm," when you sign up for my email list - https://www.justinlmft.com/booksResources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio ser...
2023-04-2513 minStuck Not BrokenEmotional Normalization and How it Helps in Trauma RecoveryEmotional normalization is the process of making sense of your emotions based on your life context, which can help alleviate emotional dysregulation. I also discuss the importance of validation as the first step in the top-down self-regulation process, followed by normalization. Emotions are inherently the result of a biological process, which can be more deeply understood through the neuroscience of the Polyvagal Theory.SSIEC: https://www.justinlmft.com/ssiec Polyvagal Trauma Recovery System: https://www.justinlmft.com/traumareliefResources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Br...
2023-04-1912 minStuck Not BrokenWhat Validation is and How it Connects to Trauma RecoveryI teach you what validation is, how to validate yourself and how it connects to trauma in this video. I also discuss why validation might be difficult for many people. This is a segment from a book I am currently writing. I will let you know more when I know more!Download my free SSIEC sheet: https://www.justinlmft.com/ssiecPorges and the upside down triangle to learn more about brain to body and body to brain regulation: https://www.justinlmft.com/post/the-polyvagal-theory-understanding-the-3-neural-circuits-that-shape-our-behavior Blog for this episode - https://www...
2023-04-1212 minStuck Not Broken5 Practical Tips for Managing Anxiety in Your Daily LifeStruggling with anxiety? You're not alone! Join me as I reveal the 5 best FREE tips to combat anxiety and enjoy a stress-free life. From understanding what anxiety is to practical tips to manage it, this video covers it all. Don't let anxiety control your life any longer, click now to start your journey towards a happier and healthier you! (Stuck Not Broken episode 183)SSIEC Nifty Gifty - https://www.justinlmft.com/ssiecPolyvagal Trauma Relief System - https://www.justinlmft.com/traumareliefResources:🔸 Wondering what to do next? https://bit.ly/4ozb...
2023-04-0421 minStuck Not BrokenHow Positive Affirmations Might be Making Things WORSEYou might be using positive affirmations in your self-development, and that's great. Buuuut it also might be making this worse! I talk about this with my course students in this clip from one of our bi-monthly meetups. We also talk about "story follows state" from Deb Dana and also how state follows story.Nifty Gifty PVT Primary Books List - https://www.justinlmft.com/polyvagalprimarybooks Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https...
2023-03-2811 minStuck Not BrokenHow your thoughts are preventing your trauma recoveryWhat is under your thoughts? Your Polyvagal state, emotions, sensations and impulses are more significant than your thoughts. I make the case in this snippet from a meetup for course students.The Polyvagal Trauma Relief System - https://www.justinlmft.com/traumareliefResources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0Crisis resources:National Suicide P...
2023-03-1419 minStuck Not Broken3 Tips to Reduce Fear During Trauma WorkI have three tips for you to reduce your fear of working on your stuck defensive state. Fear might be a significant obstacle for you, something that comes up during therapy or meditation and derails your efforts. In this episode, I share a story about a cop who said he does not feel fear, how this connects to you and what you can do about it.PLEASE Email me with a clip of your voice asking a general question - justinlmft@gmail.comPolyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief...
2023-03-0717 minStuck Not BrokenI was desperate & agreed to spend $9kMy family was in a financial upheaval and I got so desperate I agreed to spend $9,000, which I soon after deeply regretted. Desperation can bring us to some scary places.Download my free ebook by joining my email list at the top of blog - https://www.justinlmft.com/blog Email me - justinlmft@gmail.comSchedule a NO-sales pressure chat with me - https://www.justinlmft.com/service-page/ptrs-call Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.ju...
2023-02-2822 minStuck Not BrokenReduce your shame, blame and judgment with the Polyvagal TheoryIf you're struggling with shame, blame or judgment, this is a good place to start. It might be too early to feel your feelings or to "sit with it". Instead, use the Polyvagal Theory to build a top-down new narrative.Free ebook in the top banner - https://www.justinlmft.com/blog Polyvagal Checklist freebie - https://www.justinlmft.com/polyvagalchecklistOriginal blog article - https://www.justinlmft.com/post/how-to-reduce-your-shame-blame-judgmentPolyvagal 101 course - https://www.justinlmft.com/polyvagalclarity Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief ...
2023-02-2215 minStuck Not BrokenHow Polyvagal Safety is different than coping with dysregulationThere is a difference between activating and anchoring in your Polyvagal safety state and coping with dysregulation. Both have their uses and they can be built on each other. I share a clip from one of my Stucknaut Meetups, where my course members can get together with me to ask questions and get get answers on my courses.Polyvagal Trauma Relief System - https://www.justinlmft.com/ptrs Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal...
2023-02-1408 minStuck Not Broken175. I'm a Therapist and I was Wrong About Trauma RecoveryI’m a therapist and I was wrong about trauma recovery! When I first learned the PVT and began understanding the somatic pieces of trauma work, I got something very wrong. I thought recovering from trauma was sort of done all at once. I’ll explain to you where I got things wrong and what I ended up learning in this episode.Building Safety Anchors - https://www.justinlmft.com/buildsafety Original blog - https://www.justinlmft.com/post/im-a-therapist-and-i-was-wrong-about-trauma-recovery Polyvagal Checklist Nifty Gifty - https://www.justinlmft.com/polyvagalchecklist Resources:🔸...
2023-02-0721 minStuck Not BrokenWhat to do AFTER learning the Polyvagal Theory and WhyYou know the Polyvagal Theory. NOW WHAT? (And why?)I have a nifty gifty for you when you sign up for my email list experience.https://www.justinlmft.com/polyvagalprimarybooks Polyvagal 101 podcast series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0 Building Safety Anchors - https://www.justinlmft.com/buildsafety Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https...
2023-01-3116 minStuck Not BrokenHappiness & the Polyvagal Theory: Sorry, there is NO magic keyWhat is happiness and is there a key to unlocking it? I answer this question from the lens of the Polyvagal Theory. I actually think we have things backwards...Nifty Gifty - Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklistBuilding Safety Anchors - https://www.justinlmft.com/buildsafety Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0...
2023-01-2422 minStuck Not BrokenHow to Relieve Your Polyvagal Fight StateWhat is the best way to relieve a stuck Polyvagal fight state? I address what the fight state is, how it got stuck and ways to get unstuck.Unstucking Defensive States - https://www.justinlmft.com/uds Nifty Gifty 3 Day Polyvagal Challenge - https://www.justinlmft.com/3daypolyvagal National Suicide Prevention Hotline - 1 (800) 273-8255National Domestic Violence Hotline -1 (800) 799-7233LGBT Trevor Project Lifeline - 1 (866) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis...
2023-01-1722 minStuck Not BrokenRelease Trauma to Relax OR Relax to Release Trauma? (edit)Are you supposed to release trauma to relax or do you relax to release trauma? I delve in depth into this question from a Fellow Stucknaut.SSIEC Nifty Gifty - https://www.justinlmft.com/ssiec Original blog - https://www.justinlmft.com/post/polyvagal-safety-how-to-use-it BSA - https://www.justinlmft.com/buildsafety Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56...
2023-01-1034 min
Stuck Not BrokenRelease Trauma to Relax OR Relax to Release Trauma?Are you supposed to release trauma to relax or do you relax to release trauma? I delve in depth into this question from a Fellow Stucknaut.Nifty Gifty - https://www.justinlmft.com/SSIECOriginal blog - https://www.justinlmft.com/post/polyvagal-safety-how-to-use-it BSA - https://www.justinlmft.com/buildsafety National Suicide Prevention Hotline - 1 (800) 273-8255National Domestic Violence Hotline -1 (800) 799-7233LGBT Trevor Project Lifeline - 1 (866) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call...
2023-01-1038 minStuck Not BrokenWhy You Have Resistance to Polyvagal Ladder ClimbingWhy do you have resistance to climbing your Polyvagal ladder and accessing your safety state? Why is it that being in a defensive state seems like it’s what your body wants? I answer a message I got from one of your Fellow Stucknauts.Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklistWebsite - https://www.justinlmft.comPTRS Course Bundle - https://www.justinlmft.com/ptrsUDS Course - https://www.justinlmft.com/udsBSA Course - https://www.justinlmft.com/bsaPolyvagal 101 - https://www.ju...
2022-12-2725 minStuck Not BrokenPolyvagal Freeze, Self-Harm, Panic & RageHow does crying fit with the Polyvagal mixed state of freeze? What about rage, panic and self-harm?3 Day Challenge -https://www.justinlmft.com/3daypolyvagal My Polyvagal 101 online course will teach you the Polyvagal Theory accurately and simply in under 2 hours and connect it to trauma. You'll have the knowledge necessary to reduce your self-shaming, blaming and judging and be able to build yourself a new narrative that is normalizing and validating. Click the link below to learn more.https://www.justinlmft.com/polyvagalclarityResources:🔸 Wondering what to do next? htt...
2022-12-2022 minStuck Not BrokenActing on Impulses and Trauma ReleasingWhat is unstucking? What do pendulation and titration have to do with self-regulation? And what about acting on impulses and relieving trauma? I answer a listener's question and discuss each of these points in Stuck Not Broken podcast episode 168.SSIEC - https://www.justinlmft.com/ssiecPolyvagal Trauma Relief System - https://www.justinlmft.com/ptrsResources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4...
2022-12-1326 min
Stuck Not BrokenGrief and the Polyvagal TheoryHow does grief fit into the Polyvagal Theory? I explain that it's kind of all over the Polyvagal ladder!3 Day Polyvagal States Challenge - https://www.justinlmft.com/3daypolyvagal Resources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0Crisis resources:National Suicide Prevention Hotline - 1 (800) 273-8255National Domestic Violence Hotline -1 (800) 799-7233LGBT Trevor Project Lif...
2022-12-0611 min
Stuck Not BrokenHow to Deal With Anger & the Polyvagal TheoryHow to reduce angry thoughts and angry emotions from the lens of the Polyvagal Theory. It's not easy, but it's possible. Reducing aggression requires a bit of mindfulness and allowance of your fight state.Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklist Dealing With Anger Blog - https://www.justinlmft.com/post/dealing-with-angerResources:🔸 Wondering what to do next? https://bit.ly/4ozbppZ🔸 Stuck Not Broken book series - https://www.justinlmft.com/books🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-7...
2022-11-2314 min
Stuck Not BrokenGently Allowing Emotion and SensationMy thoughts on a listener's question about gently allowing sensations to exist without being sent back into shutdown. Polyvagal 101 - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386 National Sexual Assault Hotline - 1 (800) 656-4673 Crisis Text Line - Text “HOME” to 741741 Call 911 for emergency This and other...
2022-08-2425 minStuck Not BrokenHow does trauma connect to the Polyvagal Theory? / PVT101A clip from a live Polyvagal 101 Webinar Experience. Register your spot for my next live webinar experience! Polyvagal 101 - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386 National Sexual Assault Hotline - 1 (800) 656-4673 Crisis Text Line - Text “HOME” to 741741 Call 911 for emergency This and other content produced by Justin...
2022-07-1912 min
Stuck Not BrokenFawning and Distress Tolerance PVT101 Q&ARegister your spot for the next Polyvagal 101 Live Webinar Experience! This short episode is Q&A from one of my webinars around fawning and distress tolerance. Polyvagal 101 - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com Intro/Outro music & Transition Sounds by Benjo Beats - https://soundcloud.com/benjobeats National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386 National Sexual Assa...
2022-07-1207 min
Stuck Not BrokenSSIEC: State Sensation Impulse Emotion Cognition ResourceDownload SSIEC: https://www.justinlmft.com/fileshare Polyvagal 101 Virtual Class - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386 National Sexual Assault Hotline - 1 (800) 656-4673 Crisis Text Line - Text “HOME” to 741741 Call 911 for emergency This and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, webinars...
2022-07-0515 min
Stuck Not BrokenFree Will, Accountability & Parenting ConsultationProfessional Consultations - https://www.justinlmft.com/consultation Polyvagal 101 Virtual Class - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386 National Sexual Assault Hotline - 1 (800) 656-4673 Crisis Text Line - Text “HOME” to 741741 Call 911 for emergency This and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagra...
2022-06-2856 min
Stuck Not BrokenIt's Just You & You Are Enough (p4)One more installment in the "It's Just You" series. I'm really glad I did this and I hope it brought a new wrinkle or two to your brain. Stucknaut series begins with - https://www.justinlmft.com/podcast/episode/301fdb9e/the-beliefs-of-a-stucknaut Polyvagal 101 Virtual Class - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386
2022-06-2225 min
Stuck Not BrokenIt's Just You - No Ego, No Shadow, No Parts, No...I share my thoughts on the idea that there is no ego, no shadow, no parts and more. I also create my own psychological concept! My Polyvagal 101 online course will teach you the Polyvagal Theory accurately and simply in under 2 hours and connect it to trauma. You'll have the knowledge necessary to reduce your self-shaming, blaming and judging and be able to build yourself a new narrative that is normalizing and validating. Click the link below to learn more.https://www.justinlmft.com/polyvagalclarityBuilding Safety Anchors - https://www.justinlmft.com/bsa
2022-05-3133 min
Stuck Not BrokenActive & Passive Cues Compile and Context of CuesPolyvagal 101 Virtual Class - https://www.justinlmft.com/pvt101 Building Safety Anchors - https://www.justinlmft.com/bsa Website - https://www.justinlmft.com National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7233 LGBT Trevor Project Lifeline - 1 (866) 488-7386 National Sexual Assault Hotline - 1 (800) 656-4673 Crisis Text Line - Text “HOME” to 741741 Call 911 for emergency This and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, webinars, etc.) is not therapy, not intended...
2022-05-2417 min