Stuck Not Broken

Learn how the Polyvagal Theory helps explain healthy boundaries through a combination of safety and sympathetic activation.Episode Introduction and Context — 0:00Understanding Ventral Vagal Safety State — 0:34Balancing Safety and Sympathetic Activation — 1:16Proactive Practice for Boundary Setting — 3:29Compassionate Boundary Enforcement — 5:16Realistic Expectations and Self-Connection — 7:20Conclusion and Invitation to Unstucking Academy — 10:14Resources:⬇️ Download the Polyvagal One-Pagers - https://stucknauts.circle.so/c/public_resources/polyvagal-checklist-download-8a9597 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 Prescriptive Breathing3:53 – Connecting with Your Body’s Needs5:03 – The Body’s Natural Self-Regulation11:05 – Creating Optimal Conditions for Self-Regulation15:02 – Final Thoughts and InvitationResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 steps can lead to big changes in your sense of calm and confidenceResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 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 and Addressing Anxiety02:12 Understanding Freeze and Panic Responses05:56 Living in Survival Mode08:39 The Importance of Safety Activation10:17 Practicing Mindfulness and Connection13:38 Final Thoughts and EncouragementResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 Defensive States00:22 Eva's Journey: From Shutdown to Recovery08:22 Understanding and Naming the Defensive State09:26 Practical Steps and Tools for Building Safety12:01 The Role of Community and Additional Supports16:08 Tracking Progress and Maintaining Consistency21:17 Self-Reflection and Body Awareness22:31 Mindful Reactions and Social Connections23:55 Rediscovering Joy in Everyday Activities26:22 Professional Breakthroughs and Emotional Resilience29:52 Daily Practices for Sustained Progress30:51 Practical Advice for Getting Unstuck38:23 Embracing Emotions with Compassion41:33 Final Thoughts and EncouragementResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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.00:00 Intro to episode 25207:00 Neuroception Example: Sarah's First Team Meeting11:18 How to Easily Start Noticing Neuroception14:15 Using Your Senses to Identify Neuroception15:44 Why Noticing Neuroception Helps18:31 Outro to Stuck Not Broken episode 252Resources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

💟 Join the Unstucking Academy - https://www.justinlmft.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 a neural exercise to aid in healing and resilience.Buy the book now - https://amzn.to/4cJ7f9I (Purchasing through this link will give me a portion of the sale at no extra cost to you)00:00 Intro to Stuck Not Broken01:52 What is the Safe and Sound Protocol?04:29 What is the evidence for SSP? 08:31 What is the music of SSP?17:10 SSP and neuroplasticity19:22 Neural exercises, building safety, and SSP26:50 Trauma narratives and SSP28:50 Safety can lead to defense31:35 Who is SSP for?33:07 Autism and SSP39:39 SSP and co-regulation41:38 Skepticism of SSP47:07 Why not Safe and Sight or Safe and Smell?52:18 Is SSP a cure-all?57:44 Final thoughts and kindness59:12 SSP on the community level01:01:41 Department of Defense research grant01:04:05 Outro to Stuck Not BrokenResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 to Polyvagal Theory Application01:32 Understanding Validation06:52 Validation Practice09:30 Introduction to Normalization15:49 Normalization Practice21:06 Conclusion and Next StepsResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 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 & outroResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)

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 Knowledge02:27 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 feel reflective and mindful?11:51 Do you want to connect with someone else?13:51 Do you feel out of control or overwhelmed?15:28 Do you placate or appease others?17:05 stuck not broken outroResources:🔸 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/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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergencyThis and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy.  Nothing in this creates or indicates a therapeutic relationship.  Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms.  Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)