Quotes from this episode Being immobile is going to be a really big challenge for someone who has that freeze energy, especially if it’s triggered. Being still requires that we’re immobile but we’re okay with it. We feel safety. Physical intimacy kinda has elements of play and of stillness, right? And you can’t play and you can’t be still unless you have your safety pathways active. No matter how we got to a traumatized state, we have to identify safety. We have to identify what brings us to safety, what safety feels like and to increase our capacity to stay in a safety state. Confronting [traumas] head on can be helpful, but it also could easily be too much and be retraumatizing. I don’t recommend that, personally. Regulation - it’s not a one-time thing… it’s an ongoing process. It’s not just for crises. Don’t wait until the crisis to do some regulation. You need to do these things beforehand. Work on your self-regulation before - before the crisis. Hi Justin, I’ve been listening to your podcast for a long time now and am just coming into the realisation that I think I experienced csa (childhood sexual abuse). I think I’m in perpetual shutdown and hyper vigilance somehow. It feels like intimacy is sometimes impossible and other times I feel like a different person.. I wonder if you had any thoughts on how to regulate when a lot of what I’m remembering and putting together still makes me numb and unfeeling? I hope this isn’t too much to ask (I’m aware you can’t give in depth advice etc and I am seeing a psychotherapist at the moment). Thank you for all your work! Best wishes xx Perpetual shutdown and hypervigilance hypervigilance is a sx of freeze imo - flight/fight and freeze Maybe a bit of coming out of shutdown Panic element, possibly a rage The pause in fear of a danger Being stuck in this The perpetual triggering of one’s rage Perpetual shutdown makes sense due to the energy being frozen into the system Common from sexual trauma Immobilized while in flight/fight One could also fluctuate between shutdown and freeze, depending on the context of who and where Intimacy could be challenging Due to immobilization as part of sexual intimacy potentially - if hypervigilant or panicky or rageful, we need movement, not immobilization Sex can obviously be mobile, but that doesn’t mean it’s a cue of safety Stillness requires safety to be stillness Play requires safety to be play Sex has elements of play and stillness Sex might be unsafe due to familiarity of sexual abuse The familiarity takes one out of their safety state, then vagal brake comes off Memories make you feel numb and unfeeling Definitely a shutdown flavor in numbness and lack of feeling Not necessarily freeze Common shutdown experience Once these become reintegrated in some way, then the way we approach ____ will change Holidays change after processing your grief for someone like a parent Intimacy will be approached differently as well Instead of being fearful, it might be more connected and shared and vulnerable How to regulate through dysregulation? BSA can be helpful in this Identifying what brings you to safety Confronting things head on can be helpful, but could also be too much and be retraumatizing Just thinking about things and feeling them can be retraumatizing Just sharing the story can be retraumatizing So engaging in an act that is similar enough can be as well Need to build safety first Then address our past stuff, maybe that’s head on Where I want to take this - We all want to have a sex life or a healthy sex life I would encourage people to not sacrifice their well-being and their feelings of safety in an attempt to achieve that goal The goal can still happen, but you might not be ready A traumatized soldier may want to go to a shooting range, but the sounds might be too much and they are retraumatized You need to find safety first Regulation is not a one-time thing Not something that you do as crisis arise It’s a slow process of building your safety state BSA can be helpful Doing this a bit at a time is helpful Gradual exposure, then work your way to your goal My fear of heights Gradual exposure to heights when I can Recent experience of driving on cliffs and being okay Compile wins Ask yourself what is tolerable Notice the feelings of that, then build

INTRO - In this episode, I tell you what the equipment of a Stucknaut is. What are we taking on this adventure to make sure we survive and come back home to safety? My name is Justin Sunseri. I’m a Licensed Marriage & Family Therapist that thinks the world needs a new paradigm for mental health. 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 one in particular should be... This podcast is not therapy, nor intended to be a replacement for therapy. TOPIC - WHAT IS A STUCKNAUT? It’s you. It’s me. It’s the audience of the Stuck Not Broken podcast. It’s those that are interested in PVT and the somatic elements of being human. TOPIC - THE TOOLS OF A STUCKNAUT Tools and equipment Knowledge - paradigm of the PVT and somatic-based ideas of mind/body Application - narrative of these to the self Reduced judgment Judgment is an obstacle to the Stucknaut adventure New narrative leads to reduced judgment Reduced judgment leads to more room for curiosity, less defensive reinforcement The individual Individual capacity for self-regulation Individual curiosity Healthy boundaries Offerings of co-regulation to other Stucknauts Realization that we must do our own work Can work with others Gather resources from others Accept co-regulation from others While also taking ownership over our own adventure Pendulation Going from safety to danger Pendulating back and forth between these Identify safety in the present moment through the senses or through memory or through imagination or through internal resource Titration Feel things a little at a time Not to overwhelm Anchor when climbing too far down the ladder Appreciation and gratitude To the self and others Apology, forgiveness and gratitude to the self I thank my body for what it accomplished (though not separate) Dedicated practice (BSA) Not a one-time thing Determination and motivation and discipline To learn and practice how to explore Safety anchoring, building vagal brake Top-down paradigm, narrative, stories “Stuck not broken” PVT as paradigm, apply to self Bottom-up practice Majority of vagal fibers are body to the brain Feedback loop is the focus, not the nerve Send cues of safety down and up from the internal world Slowed breathing, muscle relaxation or tension Fundamental organismic response tendencies approach/avoid or attraction/repulsion Identify basic safety, even in simple things THANKS SO MUCH FOR LISTENING! I hope you’ve learned something new to help you climb your polyvagal ladder. If you liked this episode, do me a favor and share it with someone you think will benefit. And make sure you’re following or subscribed on whatever podcast platform you listen to so you get updated immediately with every week’s new episode. Bye! 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. More resources are available in the description of this episode and in the footer of justinlmft.com. 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

INTRO - In this episode, I discuss the adventures and the treasure of being a Stucknaut! My name is Justin Sunseri. I’m a Licensed Marriage & Family Therapist that thinks the world needs a new paradigm for mental health. 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 - WHAT IS A STUCKNAUT? It’s you. It’s me. It’s the audience of the Stuck Not Broken podcast. It’s those that are interested in PVT and the somatic elements of being human. Last episode was about the general beliefs of being a Stucknaut. TOPIC - THE INTERNAL WORLD Astronauts - space Argonauts - sea Stucknauts - inner world of themselves How their inner world is impacted by external factors, present and past Every Stucknaut exploration is different than others' Common human experiences, sure Learn and share with each other and build In essence, exploring safety and danger, exploring stuck ANS states From past events or lack of events From lack of safety development Lots of peril that may reinforce the stuck state Resulting in flight, fight, shutdown or freeze possibly Past, flashbacks, stuck autonomic states Some known, some not Good chance there is hidden stuff Good chance there is unknown safety Can be vulnerable and scare someone Memories that will be encountered - Episodic Certain events Emotional Present moment that brings up a past event Mammal-universal: surprise, fear, disgust, sadness, joy and curiosity, excitement, gladness and triumph Procedural Especially emergency responses that were thwarted Bracing, contracting, retracting, fighting, fleeing, freezing, setting and maintaining boundaries Organismic Approach or avoid, attraction or repulsion TOPIC - HOW THE INTERNAL & EXTERNAL CONNECT Affect each other People, environment affect internal and vise versa Safe environment means we can go inside Neuroception is the process of this Info from the outside State shift and then info to the outside We do the inner work to affect the outer world Improve relationships Improve work and school Meet goals The Stucknaut is exploring the inner world, but aware of the external and internal TOPIC -the TREASURE OF A STUCKNAUT Not in this for the riches Goal is safety, connection, inner peace, calm, connection Might look different for all of us individually Shared experiences, shared similarity Change for self Change for family Change for community Inner world first, then the external Individual autonomy in a co-regulative and shared communal world Finding the boundary of themselves and others Co-regulation is helpful and maybe a tool to use in a sense, though we don’t control that and we should not be compelling that imo Work on the internal to become the co-regulator for others Can’t compel others to be what we need That’s not the goal Goal is to be for ourselves what we need THANKS SO MUCH FOR LISTENING! I hope you’ve learned something new to help you climb your polyvagal ladder. If you liked this episode, do me a favor and share it with someone you think will benefit. And make sure you’re following or subscribed on whatever podcast platform you listen to so you get updated immediately with every week’s new episode. Bye! Trauma and Memory book - https://amzn.to/3jGI64h 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

INTRO - In this episode, I tell you what the heck a Stucknaut is. Hint - it might be you! My name is Justin Sunseri. I’m a Licensed Marriage & Family Therapist that thinks the world needs a new paradigm for mental health. 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 - WHAT IS A STUCKNAUT? It’s you. It’s me. It’s the audience of the Stuck Not Broken podcast. I’ve wanted this for a while! It’s those that are interested in PVT and the somatic elements of being human ANS For those that understand there is more to us than whether or not we are “mentally ill” or have a “chemical imbalance” or a “broken brain” or whatever We understand there has to be more That change is possible TOPIC - BELIEFS OF THE STUCKNAUT STUCK NOT BROKEN Change is possible generally A little can happen every day Slow process Not defective, not broken, not born a certain way We become who we are based on many factors Social, economic, religious, spiritual, familial, community, culture, upbringing, attachment, traumatized from things that did happen and also things that didn’t happen that should have happened Fluidity of emotion, sensation, state, cognition, behavior Noticing, being We are these things and we are more There is no mind/body duality outside of the limitations of language We affect each other Good or bad We are individuals, but individuals that need and affect each other True change comes through love, not force Reason and not shame There are not predetermined conclusions from being a Stucknaut This is how we should: Live Behave Think Feel Vote Worship The safety of our ANS will provide a container for these things How we treat each other will look different, but come from safety Anyone is welcome, despite color, creed, sex, gender, sexuality or ability… Come to be a Stucknaut with all of you, even your hateful ideas and feelings I think these will soften, become more... A Stucknaut is welcoming, not rejecting TOPIC - WORK IN PROGRESS The concept is a work in progress You’re a work in progress Me too There may be an ideal of a Stucknaut and I will flesh that out But it comes down to the belief in being stuck and not broken Change is possible More happiness or connection The stucknaut looks and acts differently, but they will ultimately come from love or be headed in that direction Love for others Love for the self They know there is more within them Just haven’t felt it or sustained it It’s a process You’re not alone on your journey, Dear Listener If you’re this far in, you might be a Stucknaut Listen to the next two to find out We may need to be reminded of these things and that’s okay A Stucknaut is not perfect, nor expected to be THANKS SO MUCH FOR LISTENING! I hope you’ve learned something new to help you climb your polyvagal ladder. If you liked this episode, do me a favor and share it with someone you think will benefit. And make sure you’re following or subscribed on whatever podcast platform you listen to so you get updated immediately with every week’s new episode. Bye! 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. More resources are available in the description of this episode and in the footer of justinlmft.com. Building Safety Anchors - https://www.justinlmft.com/challenge-page/5180d0d1-fa0d-4833-8a96-b41546791435/ Intro/Outro music & Transition Sounds by Benjo Beats - https://soundcloud.com/benjobeats

INTRO - In this episode, I wrap up the Polyvagal 101 series by looking at self-regulation and co-regulation. If you are listening to the podcast for the first time, I recommend you go back to episode 101 for the beginning of the Polyvagal 101 series. 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 - REGULATION The capacity to regulate the autonomic nervous system To climb the polyvagal ladder (from 101) From defensive to social Out of defense and into social engagement Problem with regulation if you cannot climb up the ladder TOPIC - CO-REGULATION Regulation of the ANS Something that happens between two mammalian organisms Only mammals have the capacity for social interaction and receiving cues of safety from other mammals to help them into their ventral vagal state of safety and social engagement Not self-driven Not imposed by the other either Something received Passively mostly Neuroception (from 101) Process of detecting cues of safety or danger unconsciously We will detect cues of safety from people who are in a regulated state Biologically hardwired to help us regulate Smiles, eye crinkles, eyebrow usage, upper check, greater range of motion Vs wide eyes, stiffness, smiles with no upper cheek movement Possible to fake these, but can be detected from a well-regulated person I think sociopaths, con artists, frauds, swindlers, hucksters and mountebanks are able to fake it convincingly A baby receives co-regulation from a parent that has a soothing voice, gentle touch Baby doesn’t choose to calm itself The baby as an organism detects safety, which triggers the polyvagal shifts Important to surround ourselves with people who are able to provide co-regulation Safe people, friends, relationships Not always possible or easy Maybe safe people at home but not at work Having someone is important, if not everyone Maybe even from the media we take in Watching news clips does not provide co-regulation If i came out against all those liberals or conservatives who are obviously racist and don’t care about others and all their policies are disastrous and they’re to blame for everything wrong with this country This would feed your defensive energy Not co-regulation Listening to a prosodic voice in a meditation might Co-regulation we receive growing up is foundation to the ability to self-regulate TOPIC - SELF-REGULATION The capacity to regulate the autonomic nervous system Solo Climb the polyvagal ladder on your own Very dependent on the modeling and experience of co-regulation early on in life Traumatized individuals have a hard time with this Stuck down their polyvagal ladder in defense Neuroception is off Ability to be still is off Meditation, yoga Ability to look inward is off Knowing what safety feels like Might be very new Know what brings them to safety My course can help with these pieces Self-regulate through recognizing where we are currently at Allowing it to be without attempting to change it Listening to the impulses of what to do next Self-control is not exactly self-regulation But better than nothing Maybe can buy you time Knowing how to climb depending on state What works for dorsal won’t work for sympathetic 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.

INTRO - In this episode, I… Discuss what emotion, feeling and sensation are in relation to the Polyvagal Theory. 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 - EMOTION, FEELING & SENSATION Often used interchangeably How i am defining these Like a scaffolding, one built on top of the other Emotion is the outward expression of feeling - emoting Smiling, hugging, pulling back with eyes wide, eyebrows downward and nose crinkled upward Feelings are the conscious awareness and experience of bodily sensations Not necessarily a mindful awareness More like just aware and naming the feelings Sadness, anger, dread, anxiety... Sensations are the physiological shifts happening in the body itself Thoughts, images are cognitions from the mind which stem from these pieces Temperature, texture, color, time of bodily sensations, muscle tension or relaxation, spontaneous postures Emotions built on feelings, feelings built on sensations TOPIC - POLYVAGAL THEORY & EMOTION Emotions are the result of feelings Feelings are the result of autonomic sensations Autonomic shifts are the result of neuroceptions Neuroceptions are the result of encoded DNA responses to certain stimuli DNA encoding is the result of evolutionary natural selection Natural selection is the success of traits that are adaptive to the local environment that result in the trait being passed on through reproduction Okay too far with the breakdown Emotions are the expression of feelings, feelings are the experience of indirectly felt sensations When sensations are not experienced directly, they turn into feelings This comes from lingering autonomic ladder shifts that are not felt Living in a shutdown state daily will feel like sadness, hopelessness But under that is emptiness, shame, being in a void, heaviness, darkness, disconnection, numbness, cold, neverending, drained, tired - Often in the stomach or whole body Closer to the experience in the body Behaviorally show up as lethargy, isolating, over-sleeping TOPIC - NEUROCEPTION & STATE Emotions from feelings, feelings from sensations, sensations from neuroceptions The neurocepting of safety, danger or life threat is the catalyst for all of this Faulty neuroception can lead to feelings and behaviors that are not appropriate for the situation Faulty neuroception comes from existing in a stuck defensive state Stuck in a fight sympathetic state and then going to work will set you up for interactions that will be reinforced through that state and confirm the fight energy This is lingering unfelt sensations, leading to feelings of anger and aggression and irritability, leading to behaviors that correspond Neuroceptions of: Safety - ventral vagal Behaviors of: being close to others, hugs, playfulness, eye crinkles, prosody Feelings of: connection, joy, calm, relaxation, awe Sensations of: clarity, lightness, expansiveness Flight - sympathetic Behaviors of: distractible, keeping busy, leg shaking, picking at self Feelings of: anxiety, worry, nervousness Sensations of: higher heart rate, tense muscles, chest pressure Fight - sympathetic Behaviors of: clenched fists, teeth grinding, hitting, yelling Feelings of: anger, irritation, aggression, pressure Sensations of: higher heart rate, tense muscles esp in arms and upper body, pressure on chest, power/not anger Shutdown Discussed before TOPIC - WHY THIS MATTERS Clarity in discussing with a therapist what is happening within you Clarity in understanding what is happening within you Clarity in differentiating these pieces in real time Being able to ‘dig deeper’ to the root of the present moment experience We get stuck and overwhelmed with thoughts But parallel to that is the emotion and bodily sensations Feelings are still feelings and validation is helpful No right or wrong Validation, not indulgence You do feel the feelings, they are real But may come from faulty neuroceptions or from a stuck state that is incorrectly reading the situation But the feelings are still real So validate, maybe normalize the stuck state Then dig deeper if you can and experience the state itself THANKS SO MUCH FOR LISTENING! I hope you’ve learned something new to help you climb your polyvagal ladder. Bye! Polyvagal 101 - https://www.justinlmft.com/polyvagalclarity Building Safety Anchors - https://www.justinlmft.com/challenge-page/5180d0d1-fa0d-4833-8a96-b41546791435/ 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.

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 BTW, if you like what I’m doing here, you’ll really like what I am doing at Patreon. Entire other podcast, mostly mini episodes 1-2x/wk Livestream Q&A once a month Priority responses from me Priority questions answered Option to communicate with others Early access to stuff I might be playing with Only $5 a month! 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.

INTRO - In this episode, we put together all of the pieces that we’ve covered so far in the Polyvagal 101 series and how they relate to trauma. What it is. How we get there. And what to do about it. 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 episode could prove to be challenging for you, I’ll be naming a few things, though won’t go into specific details of events. This podcast is not therapy, nor intended to be a replacement for therapy. TOPIC -WHAT IS TRAUMA? Widely used, possibly overused. It’s more than the pieces of a diagnosis. Being overwhelmed in a moment of danger? Yeah. Too much too soon? Sure. Something to do with the ‘reptilian brain’? According to PVT and SE, tying together PVT101 Being stuck in an autonomic state of defense flight/fight, shutdown or freeze Not having access to the state of safety This is what keeps the defensive states from becoming defensive They become tolerable or mixed states TOPIC -THE VAGAL BRAKE The influence of the social engagement system on the heart When the vagal brake is not strong enough: We exist in a defensive state The vagal brake calms the heart beat, taking us out of mobile defense or allowing mobility to return Important for daily functioning so we don’t exist in defensive states We’d be running, fighting or shutting down all the time Probably has a lot to do with who gets traumatized or not Surviving the same incident will result in different impacts on the individuals Stronger VB comes from exercising the social engagement system more Good enough parenting Healthy relationships Safe environments Healthy history of play 2 PATHS TO TRAUMA - How do we get stuck in a defensive state? Surviving an acute event (freeze, PTSD); “shock trauma” Sexual assault War Natural disaster Neurocepting danger and life threat simultaneously Mobilizing while shutting down Social engagement system can still develop and the individual can potentially live a functional life, have healthy friendships Someone with a healthy enough childhood, sees success in life, could survive something and be traumatized, but still have a healthy life overall If proper supports are in place, have access to necessary self care resources Will have triggering experiences Chronic disruption of connectedness (shutdown, freeze, CPTSD) Neglect Social engagement system does not develop Never meeting developmental milestones, including necessary social engagement Loneliness, abandonment, rejection, isolation Left in a shutdown state Ongoing abuse, lack of safety relief Student that would dissociate during Father’s sexual abuse - had both freeze and shutdown, especially when grandparent died Individual less likely to be able to identify healthy relationships TOPIC -HUMANS STAY STUCK IN TRAUMA Humans are spooked by the bodily sensations of coming out of immobility We get sent back down the ladder when our bodies attempt to go up Our bodies are stuck in a state of defense The experience, the pain, the sadness, the humiliation, disgust, embarrassment, the loneliness that stems from the traumatic event itself We avoid these because it’s vulnerable, scary and we literally might feel like we’re dying Stories and beliefs we create about the event or ourselves keep us stuck in trauma Isolating ourselves keep us stuck in trauma Keeping it secret keeps us struck in trauma TOPIC -COMING OUT OF A TRAUMATIZED STATE It’s possible. Animals can come out of trauma easily They shake it off and move on Humans can, but don’t really Crying can be an avenue to do so Laughter can also be an avenue to do so Essential to the process is developing the strength of your vagal brake BSA is helpful for this Doesn’t solve the problem of the stuck energy, but helps to lay the foundation for climbing the polyvagal ladder Understanding the Polyvagal Ladder Knowing what will happen next so it’s not a surprise when one attempts to resolve their stuck energy Feeling into the somatic pieces of the stuck state Under the emotions, the somatic feelings and sensations Being with the sensations and allowing them to do what they need to, while maintaining access to safety and present moment Peter Levine does a lot of great work around the shock type of trauma and being with the sensations and allowing them to discharge THANKS SO MUCH FOR LISTENING! I hope you’ve learned something new to help you climb your polyvagal ladder and got a clearer or more comprehensive understanding of how trauma and the PVT relate. 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 PTSD & Freeze episode - https://www.justinlmft.com/podcast/episode/3a4ba2ff/ptsd-and-the-polyvagal-theory CPTSD & Shutdown episode - https://www.justinlmft.com/podcast/episode/1ff7370b/complex-ptsd-and-the-polyvagal-theory Polyvagal Ladder episode and blog - https://www.justinlmft.com/post/the-polyvagal-ladder 5 Ways Humans Keep Themselves Stuck - https://www.justinlmft.com/podcast/episode/1fd9965e/5-things-humans-do-to-keep-themselves-stuck 5 Ways Humans Keep Each Other Stuck - https://www.justinlmft.com/podcast/episode/1fba397c/5-things-humans-do-to-keep-each-other-stuck Deb Dana and other books - https://www.justinlmft.com/books Deb Dana interview 1 - https://www.justinlmft.com/post/debdanainterview Deb Dana interview 2 - https://www.justinlmft.com/post/debdanainterview2 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.

INTRO - In this episode, we learn about the next Mixed State of the Polyvagal Theory - Play! My name is Justin Sunseri. I’m a Licensed Marriage & Family Therapist obsessed with the polyvagal theory. Welcome to Stuck Not Broken. EPISODE MAP - If you’re one of the Super Fans, stick around after the main topic, I have: Announcements homework assignments A request/thank you [a letter/email/voice message] from one of your fellow Super Fans. 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 - PLAY MIXED STATE safe/social + flight/fight = Play Ventral vagal + sympathetic It’s energized and activated, but safe and connected Poilyvagal definition specifically involves reciprocal interaction and constant awareness of others involved in the interaction EXERCISE - music comparison Deep breath, listen to these two samples Ramones vs And again TOPIC - ACCESSING SYMPATHETIC MOBILIZATION When we play, we use movement Running when we play tag, ride a bike Arms when we play catch Rough and tumble play is mobilized TOPIC - ACCESSING VENTRAL SAFETY Make eye contact w/each other When this is gone, that’s a good sign it’s not play anymore Smiles are present When these are gone, it’s not play anymore EXERCISE - vocal discernment Deep breath, listen to this… Sample of kids playing TOPIC - THE IMPORTANCE OF EARLY PLAY So important for developing one’s own capacity to self-regulate So important for exercising the ability to go up and down one’s own ladder Accessing each state Building a tolerance to defensive energy Navigating interpersonal problems when they arise, which they will with winning or losing So important for bonding, attachment A lack of healthy play history in my populations over the years End up connecting with peers and not knowing how to utilize their sympathetic energy BTW, if you like what I’m doing here, you’ll really like what I am doing at Patreon. Entire other podcast, mostly mini episodes 1-2x/wk Livestream Q&A once a month Priority responses from me Priority questions answered Option to communicate with others Early access to stuff I might be playing with Only $5 a month! TOPIC - NECESSARY FOR PLAY Awareness of others flight/fight requires some awareness of others but not in a reciprocal way Aware of where the danger or the target is Unconscious awareness and evaluation of the intentionality of the other participants Restraint on mobilization Can’t be chaotic and pure flight/fight Social engagement allows restraint Turn taking Reciprocal A rhythm to play shared Clear rules to follow - top down narrative regulation Spontaneity okay too Kids do well with this, but there are still social norms in spontaneity Some people are really good at eroding social norms and manipulating neuroceptions of safety Rules provide boundaries for sympathetic energy Even when consistent eye contact isn’t there When a QB is tackled too late, it’s a fight even though they are tackled the entire game But those two steps make a big difference Break the rule = break social engagement The rules are the container for safety w/o regular eye contact It’s okay to hit each other in boxing, but not between the bells And no ear biting Co-regulation is necessary for play The cues of safety we give each other like smiles and eye contact and prosody A reassuring nod or smile when a rule is broken but aggression is not imminent Vs not looking at the person TOPIC - PLAY COULD ALSO BE... Work Motivation, focus Work can also be stress, pressure and overwhelm w/o safety Puzzles, chess, board games Playful, competitive (sympathetic) But these can turn into something else too TOPIC - W/O SAFETY, IT’S FLIGHT/FIGHT Gradations are possible, sure, but basically… Those stuck in a defensive state will have difficulty with play Less access to their safety pathways “Don’t play well with others” When there is too much sympathetic energy, it is not play Like with high excitement, plus hunger or plus pain from falling ANNOUNCEMENTS - Give my patreon a shot. Livestreams, podcast 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.

INTRO - In this episode, I continue your audio Polyvagal Master Class with a lesson on the Freeze mixed state. 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 episode might be challenging for you. This podcast is not therapy, nor intended to be a replacement for therapy. We hear about ‘freeze’ a lot, what does it really mean? This is the polyvagal-informed definition of freeze, also aligns with somatic experiencing. Might not align with general usage. TOPIC - MIXED STATES Primary states are like primary colors What we already covered safe/social, flight/fight and shutdown Red, blue and yellow Problem with assigning colors to states Specific pathways associated with these states These states exist on their own, nothing mixes to create them Mixed states are like mixed colors Primary colors mix to make mixed states Two pathways are active at the same time TOPIC - FREEZE Shutdown + flight/fight Dorsal vagal parasympathetic + sympathetic Immobilized while ready to run or fight Motor is on Heart beat is up, muscles are tense Immobilization can come from force or perception Such as during a restraint, like a sexual assault or anaesthesia Or a perceived/neurocepted danger, like during a panic attack when triggered by something TOPIC - DIFFERENT THAN SHUTDOWN Limp immobilization vs tense immobilization Shutdown can come from an overwhelming attack, like a mouse vs cat Freeze can come from an overwhelming attack as well Common mixup Porges often talks about limp immobilization Levine often talks about sympathetic immobilization Examples in my blog of shutdown vs freeze - https://www.justinlmft.com/post/shutdownvsfreeze Shutdown can come from many sources, but not getting needs met during childhood is one Chronic disruption of connectedness I associate with CPTSD (episode 52), though not an exclusive thing Person is in a prolonged period of captivity ‘Captivity’ is applicable to children in abusive homes as well since they cannot run or fight Lack of development of reliable co-regulation, then no self-regulation and ability to climb ladder out of shutdown Pattern of unstable or dysfunctional relationships Inability to recognize safety Lots of shame, guilt, unworthiness Freeze also from many sources, but acute incidents likely I associate with PTSD (episode 47), though not an exclusive thing Exposure to the direct event(s) flashbacks, nightmares, reliving it, triggered by cues of the event(s)... Body stuck in that moment in time TOPIC - DAILY EXPERIENCE OF FREEZE & WHY Experienced as panic, rage or overwhelm day to day Experienced as flashbacks, nightmares Body is stuck in that moment and triggered by similarities to that moment Outside of certain contexts, the stuck energy might not be a huge issue But when triggered, it can be When that freeze energy is triggered, it looks like rage, panic or overwhelm TOPIC - COMING OUT OF FREEZE Animals can shake it off Peter Levine’s work Humans can cry Spontaneous breathing, shaking, trembling We get the shivers and shake it off Like if a spider is on us, we freak out to get it off but then quiver to rid the charge Feel up spine Longer term - a little bit at a time typically Thaw Easily overwhelmed and not helpful if not ready Simply revisiting the traumatic events is not necessarily helpful, will be potentially reinforcing of the stuck freeze energy Big discharge is possible, but not likely Might attempt to discharge and come out as panic or overwhelm or rage Crying that turns into rage - client story Client that came into session in a crying panic story Got through it but was not completely ready Safety pathways need to be exercised to handle this “The vagal brake” is necessary Build this through exercising the safety pathways, which BSA can be helpful in. If enough, the discharge will be a much different experience Spontaneous breathing, surge of energy, waves and tingles The stuck sympathetic energy will be experienced for the sensations that it is, not as rage or panic or overwhelm Generally we are looking for a thawing of the freeze mixed state 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.

INTRO - In this episode, I continue our audio master class in the Polyvagal Theory with the dorsal vagal shutdown state of parasympathetic immobilization. My name is Justin Sunseri. I’m a Licensed Marriage & Family Therapist obsessed with the polyvagal theory. Welcome to Stuck Not Broken. DISCLAIMERS - Lots more PVT resources on justinlmft.com, including one-pagers on the fundamentals in the file share section 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. BENEFIT OF SHUTDOWN Evolutionary benefit safe/social is for social engagement flight/fight is for mobilization Shutdown is for immobilization Conservation of resources Vs burning resources in sympathetic flight/fight Everything slows down BIOLOGY OF SHUTDOWN A state we enter when we can’t run away or fight or size differential is too great Collapse, dissociate, immobilize, “playing dead,” Think of a possum, mouse in the jaws of a cat Massive drop in blood pressure and heart rate Slowing down of the body Reduced blood flow to the brain = dissociation Porges quote Apnea - temporary cessation of breathing Sleep apnea is a serious reduction in breathing, not safe Inhibiting movement means less need for food due to decreased metabolism Pain threshold is raised System is located below in the gut This is where you feel it, like around someone that kinda creeps you out ANIMALS IN SHUTDOWN Odd posture, emitting foul-smelling odor from anal glands, stick out their tongue Disgusts the predator because dead prey are a cue of danger. Maybe evolved to avoid a corpse which could carry bacteria or something Sacrificing neighbors by playing dead - Predator will chase and ignore a corpse Animals come out of this state in a short manner of time, will look for cues of safety HUMANS IN SHUTDOWN When we can’t use socialization to avoid danger, we can’t run or fight A state we go into as a last resort Supposed to be a short duration of immobilization Not ongoing But we can get stuck in shutdown The daily state of shutdown is a reflection of the evolutionary benefit of conservation and psychological disconnection and numbness DAILY EXPERIENCE OF SHUTDOWN The world is: overwhelming, uninteresting, pointless Feelings of: hopelessness, numbness, foggy, tired, disconnection, alone, abandoned, worthless Loss of: energy, motivation, connection, hope, executive function Become more: cold due to poor blood circulation, dissociative, isolated, disoriented, hidden STORY FOLLOWS STATE Lots of judgment and self blame Keeps the body in a small state of shame and guilt Pessimism “What’s the point?” “I can’t do it.” Worthlessness “I’m unlovable” “Nobody likes me.” “I’m alone and always will be.” COMING OUT OF SHUTDOWN Very difficult, requires patience Not something we can rush The judgment of the shutdown state makes this difficult Getting out of this state requires a gentle return of energy Through reorienting to the environment Noticing what is around you, especially not too stimulating Stimulate the senses Being outside and feeling the breeze, watching a tree Through small actions like walking Just around my backyard Clients will describe being alone in their room with dim lights under the blankets and coming out in small steps, with their eyes first and just looking around Safe & Social cues like eye contact and smiles Calm, quiet Versus music Sitting with someone versus playing or dancing Coming out is noticeable Energy in the system, sitting upright Thoughts change to more powerful and motivated Tonight I noticed more playful energy and playing catch with my son, helping to make dinner and helping him cut out his mother’s day designs; had more capacity to check in with him about his feelings at bedtime Moving into flight/fight can trigger a sense of Danger, bringing the individual back into shutdown SHUTDOWN & FREEZE ARE DIFFERENT Often confused Freeze is coming up in the next episode Something called a “mixed state” Like mixing primary colors ANNOUNCEMENTS - BSA on website THANKS SO MUCH FOR LISTENING! 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.

INTRO - In this episode, I continue the Polyvagal audio master class with a look into the sympathetic flight/fight state of mobilization. My name is Justin Sunseri. I’m a Licensed Marriage & Family Therapist obsessed with the polyvagal theory. Welcome to Stuck Not Broken. DISCLAIMERS - Lots more PVT resources on justinlmft.com, including one-pagers on the fundamentals in the file share section. 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. BIOLOGY OF FLIGHT & FIGHT Sympathetic branch of the ANS Flight then fight from the top of the ladder If we can’t run, then we fight Fight then fight if coming from the bottom of the ladder Sympathetic surge is necessary when coming from the immobilization Limbs used for getting away or using aggressive force Legs for running, arms and upper body for pushing, lifting, throwing and hitting The body is being mobilized Heart rate speeds up blood pressure increases Cortisol and adrenaline increase Muscle tension Increased metabolism Pupil dilation Sweat SURVIVAL MODE Evolutionary benefits to the sympathetic state Pain tolerance increases to help with running or fighting Better able to scan the environment to find danger Breathing becomes shorter and faster, to increase heart rate and stay mobilized Faster rate of speaking since we’re inhaling less Survival state isn’t intended to be ongoing It’s supposed to be acute, sympathetic energy is supposed to be released in a burst of running or fighting People that come from abusive homes aren’t getting the relief of discharging the sympathetic activation DOWN THE LADDER We are no longer in Safe & Social Creating distance between ourselves and others Others are now a threat Facial Cues No longer identifying or giving facial social cues Now identifying neutral faces as threat Hearing Middle ear muscles turn off to better hear deep sounds or high sounds Harder to understand the sound or meaning of human voice FLIGHT/FIGHT IS NOT BAD These still exist within us for a purpose We still access them Feeling these things isn’t a failure This is not an issue of pride We just don’t want it to be out of control We want to stay anchored in safety BSA can be helpful when it comes to this As we build our moments of safety mindfully, we build the capacity to tolerate the flight/fight energy because it exercises those safety pathways BSA is all about identifying and mindfully, purposefully practicing being in the state of safety As the tolerance to the defensive energy builds, then it can start to discharge But we have to feel safety first, be in the present moment and actually experience these shifts Not about feeling the painful stuff, really about feeling the safety USE-DEPENDENT The nervous system adapts based on the needs of survival If you had to exist in a defensive state to get your needs met, then your nervous system shaped around that Homes saturated in defense are probably more likely to create young nervous systems in defensive states But this isn’t just in childhood, also applies to adults Being in a state of Flight/Fight can become chronic Police officers exist in a flight/fight state chronically out of necessity; also other first responders “Hypervigilance” to us vs them Turning this off for them is difficult We can become dangerous to ourselves or others Seeing danger in others when its not there Lots of blame and judgment, fear and anger When stuck in flight, we avoid school When stuck in fight, we lash out at others Relationships are compromised Much more impulsive in this state DAILY EXPERIENCE Flight: panic, anxiety, fear, dread, on guard, hypervigilant, foot tapping Fight: Anger, rage, irritation, aggression, muscles tense, clenched fists Both: Flat affect, wide eyes, distracted, sitting upright or forward, shallow breathing, breathing into shoulders or chest, not hearing safe people, sensing danger everywhere, speaking faster and louder, increased heart rate Sympathetic evolved to be used in short durations, not ongoing Very taxing on the system, resulting in many problems for those stuck in defense ACEs evidence of those stuck in defensive states STORY FOLLOWS STATE Our thoughts match our polyvagal state The flight/fight state is about identifying and surviving danger So our thoughts will be as well Thoughts of blame, judgment, avoidance “I didn’t pass the test because my teacher hates me!” “Our relationship is failing because you never loved me! The story matches the intensity, reinforces it Dangerous along with increased impulsivity of the sympathetic state COMING OUT OF DANGER Requires safely discharging the energy Done in a safe environment with a safe person Moving from Danger to Safety can feel like danger, keeping someone in the flight/fight state Like last episode, safety is uncomfortable, exposed ANNOUNCEMENTS - BSA is on the website - justinlmft.com THANKS SO MUCH FOR LISTENING! I hope you’ve learned something new to help you climb your polyvagal ladder. Bye! 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. More resources are available in the description of this episode and in the footer of justinlmft.com. 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.