Stuck Not Broken is the first podcast built on clearly teaching the Polyvagal Theory and applying it to your trauma recovery process. Justin Sunseri is a Licensed Marriage & Family Therapist that makes the science of connection easily understood and accessible to anyone. He created the Polyvagal Trauma Relief System and is the author of Trauma & The Polyvagal Paradigm. (Justin Sunseri, LMFT99147)
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Join me, your host, Helena Lucia, every Thursday as we explore the topic of resilience from diverse points of view and many angles, with lovely guests who generously share their inspiring stories. The Finnish language has an amazing word Sisu that means resilience in the face of extreme adversity. In this podcast, we decompose the practice of resilience in our guest's lives, and the modalities they use to promote that beautiful resilience. We will also look at the science behind many of thes ...
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Breaking the Cycle: How to Access Safety When You're Always in Defense (SNB 234)
47:11
47:11
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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 emp…
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Thaw the Freeze Trauma Response: a Polyvagal-Informed Approach
14:58
14:58
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Learn what the Freeze trauma response is, the dangers of addressing it head-on, and how to start coming out of it. 📘 Stuck Not Broken: Book 1 - https://www.justinlmft.com/snb1 🔜 Shutdown to Stillness cohort - https://www.justinlmft.com/courses/shutdown-to-stillness Crisis resources: National Suicide Prevention Hotline - 1 (800) 273-8255 National Do…
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No, Allowing Dorsal Vagal Shutdown Doesn't Reinforce It (Unless...)
12:34
12:34
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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…
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Can ANYBODY self-regulate and recover from trauma?
12:34
12:34
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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 Safet…
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Self-Regulation: Should you challenge your safety state?
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14:43
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I answer questions about self-regulation and our safety state - should we challenge the capacity of our distress tolerance? Will this help strengthen our vagal brake? 📘 Stuck Not Broken: Book 1 - https://www.justinlmft.com/snb1 🔜 Shutdown to Stillness cohort - https://www.justinlmft.com/courses/shutdown-to-stillness Crisis resources: National Suici…
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Dorsal Vagal Shutdown Daily Life: Real People Share Real Experiences
26:12
26:12
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Justin 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? 📘 Stuck Not Broken: Book 1 - https://www.justinlmft.com/snb1 🔜 Shutdown to Stillness cohort - h…
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Finding Polyvagal Safety When "Neurodiverse"
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10:08
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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.…
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How Long Does Shutdown last Real People Answer (SNB 227)
22:59
22:59
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I share the second round of results from my Shutdown Experiences Survey, including how far away safety feels and how long people live in shutdown. Gain new language for your experiences, plus lots of validation and normalization. 00:00 Introduction to episode 227 01:32 How far away does safety feel? 06:56 How long have you been in shutdown? 10:16 H…
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Real People Share Real Shutdown Experiences
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26:59
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Justin 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 recov…
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Bad Therapy: Poor Boundaries, Exorcism, and Dinner
37:01
37:01
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Justin 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 📘 Stuck Not Broken: Book 1 - https://www.justinlmft.com/snb1 🔜 Shutdown to Stillness cohort - https://www.justinlmft.com/courses/shutdown-to-stillness Crisis resources: National Suicide Preve…
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Polyvagal Freeze State: Cognitions and Release
13:16
13:16
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Learn experiences of the Polyvagal freeze state, like changes in cognitions and underlying impulses. 00:00 Introduction 00:50 Understanding Freeze State: Insights and Analogies 04:23 Cognitive Effects of the Freeze State: Analysis and Examples 08:22 Addressing Shame and Cognitive Adaptations in Freeze State 10:09 Therapeutic Approaches: Top-Down an…
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How to Slowly Stop Negative Coping Skills
11:28
11:28
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Explore 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 eatin…
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Stage Fright and Polyvagal Theory: how to Anchor in Safety and Overcome it
17:57
17:57
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The Polyvagal Theory is not a solution, but a scientific understanding of our biological reactions. So, how does the PVT apply to stage fright? What Polyvagal states are occurring and what can you do about it? 00:00 Introduction and Background 00:46 Understanding Performance Anxiety and Polyvagal Theory 02:39 The Science Behind Stage Fright 04:45 E…
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Polyvagal Safety Cues & Loved Ones: Why You Don't Feel Connected (maybe)
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10:34
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Learn why you might have difficulty accepting safety cues, even from your loved ones. Your Polyvagal state acts as a filter and changes your perception of your interactions with others. 00:00 Introduction and Viewer's Question 00:52 Understanding Safety States 01:39 The Role of Interpersonal Relationships in Safety States 03:45 The Impact of Defens…
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Dealing with Sadness through Self-Compassion (sadness and Polyvagal Theory)
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Emotions, including sadness, are not random but are responses to our body's state. Use this three-step process to begin feeling your sadness with self-compassion. 🔸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 lis…
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How to Feel Polyvagal Safety Even if You Struggle to
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Learn how to feel ventral vagal safety even when it feels out of reach through 3 different options: imagination, co-regulation, and mindful sensory experiences. These 3 options may be the most approachable for identifying and eventually building safety within. 📘 Stuck Not Broken: Book 1 - https://www.justinlmft.com/snb1 🔜 Shutdown to Stillness coho…
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From Safety to Shutdown: Courtney's Journey through Polyvagal Theory
23:24
23:24
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Therapist 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 th…
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Growth Mindset is Not the Solution and Fixed Mindset is Not the Problem
27:28
27:28
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Your mindset might not be the main problem when it comes to making lasting change in your life. Instead, your underlying Polyvagal state matters more. The state of one's body influences emotions, behaviors, and even one's mindset. The concepts of the "growth mindset" and "fixed mindset" were popularized by Carol Dweck. But maybe it's not as simple …
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Binge Eating as a Behavioral Adaptation: A Polyvagal Analysis
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Discover how the Polyvagal Theory sheds light on binge eating as a behavioral adaptation. This episode post delves into the complex interplay of defensive autonomic states and eating disorders, offering insights for those seeking a deeper understanding of their eating behaviors and paths to healthier coping mechanisms. 📘 Stuck Not Broken: Book 1 - …
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Crying in Trauma Recovery: is it Necessary?
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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, …
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Deb Dana's Essential Polyvagal Theory Contributions: Bridging Science and Trauma Recovery
15:51
15:51
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Deb 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…
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Relationship Repair or Move On? A Closer Look at Healing and Co-Regulation
23:17
23:17
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Explore the complexities of repairing relationships with insights on co-regulation, trust, and vulnerability. Learn how self-regulation and empathy can help heal and mend bonds. Understand the dynamics of misattunement and ruptures, and discover practical strategies for rebuilding trust and healthy connections. SNB: Total Access Membership - https:…
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How Nervous System Co-Regulation Can Help in Trauma Recovery
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20:09
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Have you ever felt calmer and more secure just by being around a specific person? You feel more safe with that person because of co-regulation. I'll explore how this deep-rooted biological process plays a vital role in shaping your emotional and physiological states. From the calming effects of a loved one's presence to the subtle cues of safety we…
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Panic Attacks: How to Reduce Their Intensity & Frequency
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9:56
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If you’ve been through a panic attack, you know they are no joke. You may actually go through panic attacks repeatedly. You may even have a panic attack the same time each day, like at nighttime. That’s how this discussion starts off, with one of my Stucknaut Collective community members asking during one of our Meetups. This short conversation tou…
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Ventral Vagal Safety Spectrum: Dysregulation to Connection
22:33
22:33
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The ventral vagal safety state of the Polyvagal Theory may not be easily accessible, especially if you exist in a traumatized state. And it’s maybe even more difficult to deeply settle into and experience for extended periods of time. I’ll discuss what the safety state is, the spectrum of how the safety state can be used, and when to do so. This wi…
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