Stuck Not Broken

Justin Sunseri discusses transitioning from a prolonged state of shutdown to experiencing freeze. He explains the differences between shutdown and freeze through the lens of polyvagal theory, and provides insights into the healing process. Justin discusses the importance of building a safety state and how to mindfully connect with different states of defense. He also introduces his new course 'Stillness to Sympathetic,' designed to help individuals harness emerging sympathetic activation for 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 of Shutdown10:42 Mindfulness of Safety State12:15 Mindfulness of Defensive State15:34 Got a question?SNB: Books 1 & 2 - 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 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

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 and acknowledging emotions in the present moment. The episode wraps up with an invitation to join the 'Stuck Not Broken: Total Access Membership' for further support and resources.00:00 Introduction to Common Problems in Therapy00:41 Responding to a Community Question02:42 Understanding Anxiety Triggers08:31 The Concept of Being Stuck, Not Broken11:12 Reframing and Validating Emotions15:23 Conclusion and Membership InvitationResources:🔸 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

In this episode of Stuck Not Broken, therapist and coach Justin Sunseri explores how understanding and embracing the different states of your nervous system can dramatically enhance your productivity, creativity, and overall well-being. Justin delves into the Polyvagal Theory, explaining the primary and mixed states of safety, mobility, and shutdown, and offers practical tips for accessing and utilizing these states to achieve greater focus and efficiency in your daily life. Learn how to create a more mindful and balanced approach to work, creativity, and personal growth.00:00 Introduction: Unlocking Your Productivity00:17 Understanding the Nervous System01:08 Polyvagal Theory and the Three States of the Nervous System03:27 The Safety State: Connection and Creativity05:23 Activating Your Safety State10:45 Sympathetic Activation: Harnessing Mobility20:30 Shutdown State: Embracing Rest and Recovery28:24 Practical Tips for Daily Life33:44 Conclusion and Resources35:00 DisclaimerResources:🔸 SSIEC sheet free download - https://assets.circle.so/4kqd4hwqn8q2g5s1uiggtx8iqyt2 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

This episode provides a platform for survey participants to offer encouragement, personal insights, and advice to those also experiencing shutdown. The shared experiences discuss common themes such as shame, isolation, the body's autonomic responses, and ways to work compassionately through shutdown states. The episode also highlights the importance of small steps, self-compassion, and human connection in the journey towards safety and self-regulation.🔸 Shutdown Experiences Survey YouTube playlist - https://www.youtube.com/playlist?list=PL0wCusCOxhNUTWUAnJke_hpmNEEQ0atZZ🔸 Shutdown Experiences Survey audio playlist - https://player.captivate.fm/collection/e8b8596b-813f-4c1c-9466-33db32b96e8800:00 Intro to episode 24401:02 the Shutdown Experiences Survey02:32 Wisdom & Encouragement from Real People in Shutdown39:24 the Goals of the Survey41:59 Thanks for the kindness43:18 Book 2 and upcoming cohortResources:🔸 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

Therapist and Coach Justin Sunseri explores how crying fits into the Polyvagal Theory. He shares insights from a private community meetup about crying as a self-regulatory process, emphasizing that it's not a Polyvagal state but a behavior to help climb the Polyvagal ladder. Justin discusses the different flavors of freeze, such as rage and panic, and provides practical advice on practicing safety and mindful releases to manage defensive activation states like anxiety and anger. The episode encourages building a foundation of safety and understanding one's defensive activations to handle intense emotional states better.00:00 Introduction00:39 Understanding Crying in Polyvagal Terms02:06 Exploring Freeze, Rage, and Panic05:54 Practical Tips for Self-Regulation07:55 Foundational Practices for Safety and Regulation12:57 Conclusion and Polyvagal Ladder resource- Download the Polyvagal Ladder sheet - https://assets-v2.circle.so/sghph3fthvh5cmeudlpxlw85ofy8Resources:🔸 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

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:🔸 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) 488-7386National Sexual Assault Hotline - 1 (800) 656-4673Crisis Text Line - Text “HOME” to 741741Call 911 for emergency00:00 Introduction to Trauma Recovery00:39 Understanding Your Goals01:19 Pathway 1: Establishing a Baseline02:56 Pathway 2: Coping Mechanisms05:55 Pathway 3: Practicing Safety09:00 Pathway 4: Relieving Stuck Defensive States12:44 Incorporating Micro Moments of Safety15:34 Conclusion and HomeworkThis 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

Let's examine two unasked questions: “What do I feel?” and “How do I know I feel that way?” These questions lie at the heart of understanding our Polyvagal states and how they influence our emotions and physical sensations. By exploring the connection between mind and body, you can learn how to tune into your inner experiences with mindfulness and self-compassion.Chapters:02:00 Identifying Your Emotional State03:47 Practical Exercise: Recognizing Your State05:19 Deepening Your Emotional Awareness08:44 Concluding Thoughts and ResourcesResources:🔸 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

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-Regulation09:11 Macy's Roundabout Memory10:25 Understanding Self-Regulation12:04 Present Moment Focus14:52 Handling Sympathetic Activation15:29 Upcoming Courses and Community16:53 Invitation to Stucknaut Collective18:05 Disclaimer🔸Download the free SSIEC sheet by signing up for the email list resource - https://www.justinlmft.com/ssiecResources:🔸 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

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 Stillness02:03 The Importance of Permitting Defensive States03:29 Imagery and Irritation: Teagan's Experience04:39 The Role of Fight Activation in Self-Regulation07:41 Movement and Sympathetic Activation09:31 Validating and Normalizing Fight Activation11:00 Embracing Self-Compassion11:20 Understanding Defensive States12:27 Navigating Shutdown and Activation13:57 The Role of Stillness in Self-Regulation15:11 Managing Frustration and Anxiety16:29 Sustaining Energy and Mobility19:16 Harnessing Frustration for Growth20:46 Invitation to the Stucknaut Collective21:58 Disclaimer and Final ThoughtsResources:🔸 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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me

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: You're Not Alone in Shutdown00:34 Survey Insights: Most Helpful Resources01:04 Exploring Support Options: What Works Best?04:29 Challenges in Overcoming Shutdown07:24 The Role of Co-Regulation and Support10:14 Non-Professional vs. Professional Support18:22 From Shutdown to StillnessNational 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).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) 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.)Mentioned in this episode:Learn more about working with me 1:1I am currently accepting new clients for therapy or coaching. 👉 Learn more about my services - https://www.stucknotbroken.com/services 👉 Schedule a free 15-minute consultation - https://justinlmft.clientsecure.me