INTRO -
In this episode, I…
Discuss the final mixed state of the Polyvagal Theory - Stillness.
My name is Justin Sunseri.
I’m a Licensed Marriage & Family Therapist obsessed with the polyvagal theory.
Welcome to Stuck Not Broken.
DISCLAIMERS -
But before I get into things -put yourself first. I keep every episode as safe as I can, but just by the nature of the topics, you may experience some stuff come up. Take a break if you need to.
This podcast is not therapy, nor intended to be a replacement for therapy.
TOPIC - STILLNESS MIXED STATE
safe/social + shutdown = Stillness
Ventral vagal + dorsal vagal
Shutdown, immobile, but safe
Being okay with being still
EXERCISE -what sounds more likely to allow stillness for you?
Eyes closed if you want, deep breath -
Clip 1 - nature sounds
Clip 2 - electric hum
TOPIC - WHEN WE ARE STILL
During meditation
During yoga
During restroom breaks
During physical intimacy (sometimes)
During classroom
During work at a desk
All of these require that we are immobile but safe
You’re probably being still right now
TOPIC - ACCESSING DORSAL IMMOBILIZATION
When we are still, we’re immobilizing
We usually talk about shutdown in terms of defense
But with safety, becomes repurposed
Stillness is a challenge for many that are down the polyvagal ladder
TOPIC - ACCESSING VENTRAL SAFETY
Being still without fear or defense
Safety state prevents the feeling of fear or general defense
Stillness in shutdown is different, more just like immobilization
Stillness requires safety
In shutdown, there is too much collapse
Can fall asleep, but oversleep; stillness allows for enough sleep
TOPIC - THE DIFFICULTY IN BEING STILL
Too much sympathetic activation
Students
Falling asleep
Sitting through a meeting
Fidgeting can result
Anciness
Need to be able to immobilize while safe
Can’t immobilize while in flight/fight
Body is prepared to run or fight
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Entire other podcast, mostly mini episodes 1-2x/wk
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TOPIC - INCREASE SAFETY ACCESS FOR MORE STILLNESS
Just like in any defensive state
Environmental cues
Sounds
Hums of lights, fridge, traffic, a/c when trying to be still and construction/gardening equipment on houses
Constant sound of traffic at home, lower in office
The silence of a blackout during a bad storm
Happened recently
I could really settle into stillness
Music or silence?
Sounds before bedtime can help
Music during a massage or yoga or work
Chillhop helps me with busy work
Lighting
Dim or bright
I have bright fluorescents at work that create a hum along with the a/c, but also bright unpleasant light
Space
Opening a window if possible
Leaving a door open
Having legroom
Internal
Hunger
Rest
Nutrition
THANKS SO MUCH FOR LISTENING!
I hope you’ve learned something new to help you climb your polyvagal ladder.
Bye!
Building Safety Anchors - https://www.justinlmft.com/challenge-page/5180d0d1-fa0d-4833-8a96-b41546791435/
This week’s Patreon episode - https://www.patreon.com/justinlmft
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 Assault Hotline - 1 (800) 656-4673
Crisis Text Line - Text “HOME” to 741741
Call 911 for emergency
This podcast 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 sx. Nothing in this podcast should be construed to be specific life advice; it is for educational and entertainment purposes only.