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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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4 Mental Wellness Options: Self Care, Coping, Building Safety, and Getting Unstuck
16:43
16:43
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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 🔸 SNB: Total Access Membership - https://www.justin…
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Beneath Your Emotions: the Polyvagal Theory & the Body's Experiences
9:35
9:35
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9:35
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 …
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A Real Story of Self-Regulating out of Dorsal Vagal Shutdown: Macy's "Dancing"
18:29
18:29
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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…
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Frustrated with Dorsal Vagal Shutdown? Here's Why and What to Do.
22:22
22:22
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22:22
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 Experienc…
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Real People Share Their Dorsal Vagal Shutdown Support Sources (SNB 238)
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21:30
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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…
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Can YOU validate her Polyvagal state, emotions, sensations, impulses, and cognitions?
16:34
16:34
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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 Impuls…
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Understanding and Validating Dorsal Vagal Shutdown
16:21
16:21
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16:21
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 an…
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Polyvagal Freeze, Obsessions, Scattered Thinking, & Other Cognitions
12:48
12:48
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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 🔸 SNB: Total Access Membership - htt…
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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
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13:58
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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. Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members 🔸 SNB: Total Access Membership - https://www.justinlmft.com/totalaccess 🔸 Polyvagal Intro webpage - https://www.justinlmft.com/polyvagali…
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No, Allowing Dorsal Vagal Shutdown Doesn't Reinforce It (Unless...)
11:35
11:35
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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?
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11:35
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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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13:44
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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? Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members 🔸 SNB: Total Access Membership - https://www.justinlmft.com/totalaccess 🔸 Polyvagal I…
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Dorsal Vagal Shutdown Daily Life: Real People Share Real Experiences
25:13
25:13
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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? Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/membe…
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Finding Polyvagal Safety When "Neurodiverse"
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9:09
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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)
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21:59
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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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26:00
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26:00
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
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36:02
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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 Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members 🔸 SNB: Total Access Membership - https://www.justinlmft.com/totalaccess 🔸 Polyvagal Intro web…
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Polyvagal Freeze State: Cognitions and Release
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12:17
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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
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10:29
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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
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16:57
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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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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)
12:51
12:51
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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
10:27
10:27
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10:27
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. Resources: 🔸 Free resources and course in the Members Center - https://www.justinlmft.com…
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From Safety to Shutdown: Courtney's Journey through Polyvagal Theory
22:25
22:25
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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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