Stuck Not Broken

Two years ago, I said AI couldn't replace therapists. I was wrong—about the technology, anyway. In late 2025, AI can now see you, hear your voice, and remember everything you say. But just because it can doesn't mean it should . In this episode, I'm exploring what's actually possible, who AI might actually help, and the uncomfortable questions we're not asking yet. This one might upset you. Good....

Have you ever wished for a daily guide on your nervous system regulation journey? One that offers structure without being overwhelming, and personalized support without the need for intensive coaching? In this special announcement episode, Justin introduces a project he's been working on for months: the Self-Regulation Coach. Discover the "middle path" to getting unstuck—a tool designed for those...

Is nervous system regulation a natural skill or a conscious effort? In this episode, we delve into the skill of pendulation—the mindful shift between safety and defense—and explore why it appears effortless for some but feels impossible for others. Discover the "carnival game" analogy for understanding your nervous system's capacity, learn how natural pendulation occurs in processes like grieving,...

Have you ever left a therapy session feeling completely wiped out, as if you've run a marathon you didn't train for? It's a common experience, but it isn't the goal of effective therapy. That feeling of depletion is a critical signal from your body that you've been pushed beyond your nervous system's capacity. In this episode, we explore a body-centric, Polyvagal-informed approach to therapy that...

Justin Sunseri challenges the widely accepted (and often ineffective) ways we understand and manage our emotions. He makes a bold claim: the common wisdom you've been taught about your feelings is likely wrong. Drawing from client conversations and his expertise as a therapist and coach, Justin reveals the two core problems with traditional emotional management and the five common avoidance tactic...

Unlock a deeper understanding of shame, anger, and the polyvagal theory in this episode! Justin Sunseri answers a listener’s question about navigating difficult emotions, pendulation, and the importance of safety in healing. Whether you’re a therapist, student, or someone seeking personal growth, this conversation offers practical insights and guidance. ⏰ CHAPTERS: 00:00 Introduction and Question...

A viewer asked about TRE exercises that seemed to help with anxiety but left them feeling numb and disconnected. In this episode, I break down what might have gone wrong and why I take a fundamentally different approach to nervous system healing. 🔑 Key Topics Covered: • Why prescribed movement exercises can backfire • The difference between fight-or-flight, freeze, and shutdown states • Why safet...

Feeling overwhelmed by complex breathing techniques and counting methods? In this episode, I share why your body already knows how to breathe—and why trusting that natural process might be more effective than any prescribed breathing "hack." 🎯 What You'll Learn: • Why I don't recommend counting breaths during self-regulation • How to use ONE intentional breath as a re-anchoring tool • The differe...

Feeling overwhelmed by your to-do list? I share three practical strategies to reduce overwhelm and finally get things done. Learn how to find safety, soften your defensive state, and take small, almost effortless steps forward. This episode is a replay of a free webinar from the Unstucking Academy. Discover actionable tips to improve your daily life and reach your goals without feeling stressed. T...

Learn how the Polyvagal Theory helps explain healthy boundaries through a combination of safety and sympathetic activation. Episode Introduction and Context — 0:00 Understanding Ventral Vagal Safety State — 0:34 Balancing Safety and Sympathetic Activation — 1:16 Proactive Practice for Boundary Setting — 3:29 Compassionate Boundary Enforcement — 5:16 Realistic Expectations and Self-Connection — 7:2...

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 c...

What’s the real difference between “fawn” and “appease”? Therapist Justice Sunseri breaks down these trauma responses, how they relate to Polyvagal Theory, and what it means for recovery. Download the free Polyvagal One Pagers in the description for more resources! 00:00 – Episode intro 00:51 – Understanding Fawn and Appeasement 02:11 – Behavioral Adaptations in Severe Situations 03:23 – Appeaseme...

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 y...

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 defen...

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...

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...

💟 Join the Unstucking Academy - https://www.stucknotbroken.com/unstuckingacademy Justin 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 sensiti...

Justin Sunseri reviews 'Safe and Sound' by Steven Porges and Karen Onderko. The book delves into the Safe and Sound Protocol (SSP), offering 13 real-life case studies and insights from Porges, the creator of Polyvagal Theory. Justin breaks down who the book is for, its content, and his thoughts on its genuine attempt to provide hope and comprehensive information about SSP. If you're curious about...

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 con...

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 250 0...

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 Knowledge 02:27 Do you feel like connecting? 04:30 Do you feel like escaping or aggressing? 05:56 Do you feel like collaps...

Justin Sunseri explains the concept of dorsal vagal shutdown, a state of immobilization and resource conservation in the face of life threats. He outlines how this shutdown affects emotions, thoughts, behaviors, and connections with others, making it difficult for individuals to function normally. Justin provides insights on recognizing shutdown in loved ones, emphasizing the importance of compass...

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 'Sti...

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 an...

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 uti...