Stuck Not Broken

I have seven simple yet effective anxiety management skills that you can use TODAY. Yes, for free too! From deep breathing exercises and mindful movement breaks to calming music and journaling, discover practical techniques to reduce anxiety and promote relaxation. Whether you're looking for immediate relief or long-term strategies, this episode offers valuable insights to help you manage anxiety...

Discover the benefits of meditation and how it can improve your mental health, even if you're busy with little time to spare. Learn simple beginner techniques and practical tips for incorporating mindfulness into your daily life. Reduce stress, increase productivity, and find peace. Polyvagal Trauma Relief System - https://www.justinlmft.com/ptrs Building Safety Anchors - https://www.justinlmft.co...

Learn how to feel your feelings and improve emotional processing through mindfulness. Discover the relationship between mindfulness and emotional processing, the benefits of practicing mindfulness, and strategies for feeling your feelings. Learn practical techniques to practice mindfulness and encourage emotional processing. Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief...

The third step in my Top-Down Self-Regulation Openers is giving yourself permission to feel your feelings. Learn to build on validation, normalization, and how to allow yourself to experience your emotions fully. Trauma recovery System of courses and community - https://www.justinlmft.com/traumarelief Free ebook, "Trauma & the Polyvagal Paradigm," when you sign up for my email list - https://w...

Emotional normalization is the process of making sense of your emotions based on your life context, which can help alleviate emotional dysregulation. I also discuss the importance of validation as the first step in the top-down self-regulation process, followed by normalization. Emotions are inherently the result of a biological process, which can be more deeply understood through the neuroscience...

I teach you what validation is, how to validate yourself and how it connects to trauma in this video. I also discuss why validation might be difficult for many people. This is a segment from a book I am currently writing. I will let you know more when I know more! Download my free SSIEC sheet: https://www.justinlmft.com/ssiec Porges and the upside down triangle to learn more about brain to body an...

Struggling with anxiety? You're not alone! Join me as I reveal the 5 best FREE tips to combat anxiety and enjoy a stress-free life. From understanding what anxiety is to practical tips to manage it, this video covers it all. Don't let anxiety control your life any longer, click now to start your journey towards a happier and healthier you! (Stuck Not Broken episode 183) SSIEC Nifty Gifty - https:/...

You might be using positive affirmations in your self-development, and that's great. Buuuut it also might be making this worse! I talk about this with my course students in this clip from one of our bi-monthly meetups. We also talk about "story follows state" from Deb Dana and also how state follows story. Nifty Gifty PVT Primary Books List - https://www.justinlmft.com/polyvagalprimarybooks 🌸 Not...

This is a full-on AI episode! I chat with Chat GPT, an AI program, about the polyvagal theory and trauma recovery. Surprisingly, the AI accurately described the theory and its implications for mental health treatment. It emphasizes the importance of establishing a sense of safety and security before processing traumatic experiences and recommend seeking therapy with a trained professional. It was...

What is under your thoughts? Your Polyvagal state, emotions, sensations and impulses are more significant than your thoughts. I make the case in this snippet from a meetup for course students. The Polyvagal Trauma Relief System - https://www.justinlmft.com/traumarelief 🌸 Not sure which stuck state you're in? Recognize where you're at and join the free community here - https://www.stucknotbroken.c...

I have three tips for you to reduce your fear of working on your stuck defensive state. Fear might be a significant obstacle for you, something that comes up during therapy or meditation and derails your efforts. In this episode, I share a story about a cop who said he does not feel fear, how this connects to you and what you can do about it. PLEASE Email me with a clip of your voice asking a gene...

My family was in a financial upheaval and I got so desperate I agreed to spend $9,000, which I soon after deeply regretted. Desperation can bring us to some scary places. Download my free ebook by joining my email list at the top of blog - https://www.justinlmft.com/blog Email me - justinlmft@gmail.com Schedule a NO-sales pressure chat with me - https://www.justinlmft.com/service-page/ptrs-call 🌸...

If you're struggling with shame, blame or judgment, this is a good place to start. It might be too early to feel your feelings or to "sit with it". Instead, use the Polyvagal Theory to build a top-down new narrative. Free ebook in the top banner - https://www.justinlmft.com/blog   Polyvagal Checklist freebie - https://www.justinlmft.com/polyvagalchecklist Original blog article - https://www.j...

There is a difference between activating and anchoring in your Polyvagal safety state and coping with dysregulation. Both have their uses and they can be built on each other. I share a clip from one of my Stucknaut Meetups, where my course members can get together with me to ask questions and get get answers on my courses. Polyvagal Trauma Relief System - https://www.justinlmft.com/ptrs 🌸 Not sur...

I’m a therapist and I was wrong about trauma recovery! When I first learned the PVT and began understanding the somatic pieces of trauma work, I got something very wrong. I thought recovering from trauma was sort of done all at once. I’ll explain to you where I got things wrong and what I ended up learning in this episode. Building Safety Anchors - https://www.justinlmft.com/buildsafety Original b...

You know the Polyvagal Theory. NOW WHAT? (And why?) I have a nifty gifty for you when you sign up for my email list experience. https://www.justinlmft.com/polyvagalprimarybooks Polyvagal 101 podcast series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0 Building Safety Anchors - https://www.justinlmft.com/buildsafety 🌸 Not sure which stuck state you're in? Recognize...

What is happiness and is there a key to unlocking it? I answer this question from the lens of the Polyvagal Theory. I actually think we have things backwards... Nifty Gifty - Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklist Building Safety Anchors - https://www.justinlmft.com/buildsafety 🌸 Not sure which stuck state you're in? Recognize where you're at and join the free communi...

What is the best way to relieve a stuck Polyvagal fight state? I address what the fight state is, how it got stuck and ways to get unstuck. Unstucking Defensive States - https://www.justinlmft.com/uds   Nifty Gifty 3 Day Polyvagal Challenge - https://www.justinlmft.com/3daypolyvagal   National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline -1 (800) 799-7...

Are you supposed to release trauma to relax or do you relax to release trauma? I delve in depth into this question from a Fellow Stucknaut. SSIEC Nifty Gifty - https://www.justinlmft.com/ssiec Original blog - https://www.justinlmft.com/post/polyvagal-safety-how-to-use-it BSA - https://www.justinlmft.com/buildsafety 🌸 Not sure which stuck state you're in? Recognize where you're at and join the fre...

Why do you have resistance to climbing your Polyvagal ladder and accessing your safety state? Why is it that being in a defensive state seems like it’s what your body wants? I answer a message I got from one of your Fellow Stucknauts. Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklist Website - https://www.justinlmft.com PTRS Course Bundle - https://www.justinlmft.com/ptrs UDS Cou...

How does crying fit with the Polyvagal mixed state of freeze? What about rage, panic and self-harm? 3 Day Challenge - https://www.justinlmft.com/3daypolyvagal My Polyvagal 101 online course will teach you the Polyvagal Theory accurately and simply in under 2 hours and connect it to trauma. You'll have the knowledge necessary to reduce your self-shaming, blaming and judging and be able to build you...

What is unstucking? What do pendulation and titration have to do with self-regulation? And what about acting on impulses and relieving trauma? I answer a listener's question and discuss each of these points in Stuck Not Broken podcast episode 168. SSIEC - https://www.justinlmft.com/ssiec Polyvagal Trauma Relief System - https://www.justinlmft.com/ptrs 🌸 Not sure which stuck state you're in? Recog...

How does grief fit into the Polyvagal Theory? I explain that it's kind of all over the Polyvagal ladder! 3 Day Polyvagal States Challenge -  https://www.justinlmft.com/3daypolyvagal   🌸 Not sure which stuck state you're in? Recognize where you're at and join the free community here - https://www.stucknotbroken.com/stuck?utm_source=podcast&utm_medium=audio&utm_campaign=stuck-page...

How to reduce angry thoughts and angry emotions from the lens of the Polyvagal Theory. It's not easy, but it's possible. Reducing aggression requires a bit of mindfulness and allowance of your fight state. Polyvagal Checklist - https://www.justinlmft.com/polyvagalchecklist   Dealing With Anger Blog - https://www.justinlmft.com/post/dealing-with-anger 🌸 Not sure which stuck state you're in? R...

How do you self-regulate through situations that you know will be triggering? Self-regulation is built on practicing, just like anything else. Best not to wait until the moment of the circumstance and to do some self-regulation beforehand. And have some anchoring options ready for when you are in the situation. 3 Day Polyvagal Challenge - https://www.justinlmft.com/3daypolyvagal National Suicide P...