Stuck Not Broken

By Justin Sunseri

What's Stuck Not Broken about?

Stuck Not Broken is the first podcast built on clearly teaching the Polyvagal Theory and applying it to your trauma recovery process. Justin Sunseri is a Licensed Marriage & Family Therapist that makes the science of connection easily understood and accessible to anyone. He created the Polyvagal Trauma Relief System and is the author of Trauma & The Polyvagal Paradigm.

(Justin Sunseri, LMFT99147)

4.7

231231 ratings

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Stuck Not Broken episodes:

04.16.2024
Bad Therapy: Poor Boundaries, Exorcism, and Dinner
Justin and Mercedes discuss a Bad Therapy story of poor boundaries and where it leads. If you have your own Bad Therapy story, send it to [email protected] National Suicide Prevention Hotline - 1 (800) 273-8255 National Domestic Violence Hotline...
04.09.2024
Polyvagal Freeze State: Cognitions and Release
Learn experiences of the Polyvagal freeze state, like changes in cognitions and underlying impulses. 00:00 Introduction 00:50 Understanding Freeze State: Insights and Analogies 04:23 Cognitive Effects of the Freeze State: Analysis and Examples 08:22 Addressing Shame and Cognitive Adaptations in...
03.26.2024
How to Slowly Stop Negative Coping Skills
Explore practical strategies for understanding and gradually replacing negative coping skills eventually and slowly with healthier alternatives, employing the principles of the Polyvagal Theory. Host Justin Sunseri shares insights from a discussion with his private community, offering techniques to recognize...
03.12.2024
Stage Fright and Polyvagal Theory: how to Anchor in Safety and Overcome it
The Polyvagal Theory is not a solution, but a scientific understanding of our biological reactions. So, how does the PVT apply to stage fright? What Polyvagal states are occurring and what can you do about it? 00:00 Introduction and Background...
03.05.2024
Polyvagal Safety Cues & Loved Ones: Why You Don't Feel Connected (maybe)
Learn why you might have difficulty accepting safety cues, even from your loved ones. Your Polyvagal state acts as a filter and changes your perception of your interactions with others. 00:00 Introduction and Viewer's Question 00:52 Understanding Safety States 01:39...
02.27.2024
Dealing with Sadness through Self-Compassion (sadness and Polyvagal Theory)
Emotions, including sadness, are not random but are responses to our body's state. Use this three-step process to begin feeling your sadness with self-compassion.
02.14.2024
How to Feel Polyvagal Safety Even if You Struggle to
Learn how to feel ventral vagal safety even when it feels out of reach through 3 different options: imagination, co-regulation, and mindful sensory experiences. These 3 options may be the most approachable for identifying and eventually building safety within. National...
01.30.2024
From Safety to Shutdown: Courtney's Journey through Polyvagal Theory
Therapist and Coach Justin Sunseri lists all 9 official Polyvagal Theory autonomic states and shares the story of Courtney. The episode demystifies different autonomic states like Safety, Flight/Fight, and Shutdown, and their mixed states such as Freeze, Play, and Stillness....
01.23.2024
Growth Mindset is Not the Solution and Fixed Mindset is Not the Problem
Your mindset might not be the main problem when it comes to making lasting change in your life. Instead, your underlying Polyvagal state matters more. The state of one's body influences emotions, behaviors, and even one's mindset. The concepts of...
01.16.2024
Binge Eating as a Behavioral Adaptation: A Polyvagal Analysis
Discover how the Polyvagal Theory sheds light on binge eating as a behavioral adaptation. This episode post delves into the complex interplay of defensive autonomic states and eating disorders, offering insights for those seeking a deeper understanding of their eating...
01.12.2024
Crying in Trauma Recovery: is it Necessary?
Discover the intersection of emotional regulation and the Polyvagal Theory in trauma recovery, discussing the balance between 'allowing' and 'doing' in emotional regulation. Addressing whether one needs to experience overwhelming sadness to heal, he emphasizes individualized approaches to trauma recovery....
01.02.2024
Deb Dana's Essential Polyvagal Theory Contributions: Bridging Science and Trauma Recovery
Deb Dana takes the difficult Polyvagal Theory academia and translates it into everyday language. This episode identifies and explains her most valuable contributions to the Polyvagal Theory: glimmers, Story Follows State, Home Away from Home, and the Polyvagal Ladder. (book...
12.12.2023
Relationship Repair or Move On? A Closer Look at Healing and Co-Regulation
Explore the complexities of repairing relationships with insights on co-regulation, trust, and vulnerability. Learn how self-regulation and empathy can help heal and mend bonds. Understand the dynamics of misattunement and ruptures, and discover practical strategies for rebuilding trust and healthy...
12.05.2023
How Nervous System Co-Regulation Can Help in Trauma Recovery
Have you ever felt calmer and more secure just by being around a specific person? You feel more safe with that person because of co-regulation. I'll explore how this deep-rooted biological process plays a vital role in shaping your emotional...
11.14.2023
Panic Attacks: How to Reduce Their Intensity & Frequency
If you’ve been through a panic attack, you know they are no joke. You may actually go through panic attacks repeatedly. You may even have a panic attack the same time each day, like at nighttime. That’s how this discussion...
11.07.2023
Ventral Vagal Safety Spectrum: Dysregulation to Connection
The ventral vagal safety state of the Polyvagal Theory may not be easily accessible, especially if you exist in a traumatized state. And it’s maybe even more difficult to deeply settle into and experience for extended periods of time. I’ll...
10.31.2023
Can AI Replace Your Therapist? (No, not yet!)
With the incredible emergence and rapid upgrading of artificial intelligence models, one has to wonder if it can act as your therapist in late October 2023. As of right now, the answer is a clear no. But that may not...
10.24.2023
Why You are Still Stuck in Shutdown (and what to do)
You're depressed. You're learning about and applying the Polyvagal Theory with little change to your shutdown state. In this episode, I will share a few things you are doing to keep yourself stuck (unintentionally) and also a couple things you...
10.17.2023
Ultimate Guide to Healing Dorsal Vagal Shutdown of the Polyvagal Theory
It's possible to live with more connection, energy, and hope in life. Yes, living without being in a dominant Polyvagal shutdown is possible. Life without depression is possible. I pull from my years of working as a therapist and my...
10.10.2023
the Stimulus Response Behavior Model is Missing Something: a Polyvagal Solution?
The traditional model of behavior as a result of a stimulus is missing a middle component. There is some algorithm that takes place in between the stimulus and the response. The Polyvagal Theory may provide some insight. Read the Vagal...
10.06.2023
Would you take a ventral vagal magic pill?
If there was a ventral vagal magic pill, would you take it? In this episode, I explore the ideas of objective measures and shortcuts and what they might mean for you in your trauma recovery journey. Total Access Membership of...
10.03.2023
What is Vagal Efficiency? (and how to get more of it)
If you've never heard of "vagal efficiency" in your Polyvagal Theory readings, you're not alone. In this episode, I'll discuss vagal efficiency and how it relates to the safety state and the vagal brake, plus what this may mean for...
09.26.2023
Intimacy: Another Polyvagal Mixed State?
Intimacy, fawn, and appeasement were added to the Polyvagal Theory as mixed states. But are they? Should we take the context more into account before calling intimacy a mixed state? What happens to the states when they involve being alone...
09.21.2023
Is "Our Polyvagal World" Worth Buying? - a Book Review
Our Polyvagal World is overall worth owning, especially at $14 from Amazon. Buy the book here (portion of sale goes to me at no extra cost to you) - https://amzn.to/3rr9YBa Total Access Membership of trauma recovery courses and community...
09.19.2023
Fawn and Appeasement: Actual Mixed States or Something Else?
Are the new Polyvagal Theory mixed states of fawn and appeasement better understood as mixed states or behavioral adaptations? Trauma recovery System of courses and community - https://www.justinlmft.com/totallaccess Free ebook, "Trauma & the Polyvagal Paradigm" when you sign up for...
09.11.2023
Comply to Survive: Fawn and the Polyvagal Theory
Fawn has officially been added to the growing list of Polyvagal Theory mixed states. I’ll explain fawning and how the theory interprets it to deepen your understanding of the Polyvagal Theory. Trauma recovery System of courses and community - https://www.justinlmft.com/totalaccess...
09.05.2023
Connect to Survive: Appeasement Replaces Stockholm Syndrome via Polyvagal Theory
Appeasement has replaced the outdated understanding of "Stockholm Syndrome," as described by the Polyvagal Theory. Learn what appeasement is and how it acts as a survival mechanism when one is under life threat. Order Dr Porges’ NEW book - Our...
08.22.2023
Dr Stephen Porges: Polyvagal Theory Updates & Critiques (2023)
Dr. Stephen Porges addresses critiques of the Polyvagal Theory, new mixed states (fawn, appease, intimacy), and "stimulating the vagus nerve." He also discusses his new book, Our Polyvagal World, and his newest academic paper, the Vagal Paradox: a Polyvagal Solution....
08.17.2023
Time: the Uncomfortable Truth
Today will end. In this episode, I cover a heavy topic - time. I want to add a bit of urgency to your self-improvement or trauma recovery process. Don't listen if this is too heavy a topic for you. Total...
08.11.2023
BANGING on our window at night!? a Polyvagal Neuroception Story.
Someone BANGED on our window in the middle of the night with their fists! I'll teach you how this connects to the Polyvagal concept of neuroception. Trauma recovery System of courses and community - https://www.justinlmft.com/totalaccess Free ebook, "Trauma & the...
08.08.2023
Silence: an Essential Mindfulness Ingredient
Learn how incorporating small moments of silence into your daily routine can enhance essential mindfulness, reduce stress, and help you feel more connected to your surroundings. Trauma recovery System of courses and community - https://www.justinlmft.com/totalaccess Free ebook, "Trauma & the...
08.04.2023
Are They Really a "Friend"? Healthy Boundaries & Levels of Friendship
Do you have "friends" in your life that drain you? In this episode, I discuss the different levels of friendship to help you prioritize where you're putting your energy. Stuck not Broken Total Access Membership - https://www.justinlmft.com/totalaccess Free ebook, "Trauma...
08.01.2023
Can't Sleep? The Stress and Insomnia Connection
Are you tossing and turning at night, plagued by worries and anxieties? You're not alone. Stress-induced insomnia is a common sleep disorder that affects many people. But what's the connection between stress and insomnia? I'll delve into this relationship with...
07.28.2023
How Feeling Stuck Trauma May Actually Help...
Our bodies are naturally compelled to self-regulate and release trauma. But are you worried about what might happen if you touch upon it? In this episode, I discuss how touching upon your stuck defensive state might be helpful. But also...
07.25.2023
Navigating 3 Stages of Trauma Healing: a Polyvagal Perspective
Explore the transformative journey of trauma healing through the lens of the Polyvagal Theory. This episode guides you through the three key stages: learning accurate information, building the safety state, and mindfully experiencing your stuck defensive state. Empower your healing...
07.11.2023
Personal Growth: Allowed, Necessary and No Permission Needed!
Discover the keys to personal growth and enhance your mental health with these practical steps. Learn how to take responsibility for your own development, set clear goals, and embark on a continuous journey of self-improvement. Find out why surrounding yourself...
07.04.2023
Losing Access to Personal Boundaries and How to Strengthen Them
Ever regret how you reacted to situations that felt unsafe? Learn what happened and how to strengthen personal boundaries. SSIEC Sheet - https://www.justinlmft.com/ssiec Total Access - https://www.justinlmft.com/totalaccess Trauma recovery System of courses and community - https://www.justinlmft.com/traumarelief Free ebook, "Trauma &...
06.27.2023
What is a Polyvagal Therapist and how can they help you?
Learn about Polyvagal therapy, how to find a Polyvagal-informed licensed therapist, explore coaching options, or delve into Polyvagal-informed courses for self-guided growth. Get unstuck, enhance your well-being, and unlock your inner resilience starting today. SNB: Total Access - https://www.justinlmft.com/totalaccess Polyvagal...
06.13.2023
Understanding Dorsal Vagal Shutdown: Numbness and Trauma
Learn about dorsal vagal shutdown and how it affects your daily life. Learn how to recognize, manage, and begin to overcome this common physiological response to stress and trauma. Dive deep into the connection between trauma and shutdown, and gain...
06.06.2023
Mastering Panic Attacks: Coping vs Safety Grounding
Discover practical techniques to improve your mental health and overcome panic attacks. Explore the Polyvagal Theory, learn self-regulation strategies, and find ways to access your body's safety state. Strengthen your distress tolerance and reduce the frequency and intensity of panic...
05.30.2023
Trauma Recovery: Trusting in Your Power to Self-Regulate
Discover the secrets of trauma recovery and unleash your body's natural healing power. But the question is, do you trust your body's natural ability and need to self-regulate? Learn what you can do starting today. Trauma recovery System of courses...
05.23.2023
5 Emotional Impacts of Trauma
Join me as I delve into the emotional impacts of trauma. I'll explore the neuroscience of trauma, its profound effects on emotions like anxiety, depression, anger, fear, guilt, and shame, and the role of the autonomic nervous system as per...
05.19.2023
7 Easy Anxiety Management Skills to Use Today
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....
05.09.2023
Easy Beginning Meditation Tips for Busy People
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,...
05.02.2023
How to Feel Your Feelings to Improve Emotional Processing
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...
04.25.2023
How to Give Yourself Permission to Feel Your Feelings
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 -...
04.19.2023
Emotional Normalization and How it Helps in Trauma Recovery
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...
04.12.2023
What Validation is and How it Connects to Trauma Recovery
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...
04.04.2023
5 Practical Tips for Managing Anxiety in Your Daily Life
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....
03.28.2023
How Positive Affirmations Might be Making Things WORSE
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...

What's Stuck Not Broken about?

Download our free app to listen on your phone

Stuck Not Broken episodes:

Bad Therapy: Poor Boundaries, Exorcism, and Dinner

Polyvagal Freeze State: Cognitions and Release

How to Slowly Stop Negative Coping Skills

Stage Fright and Polyvagal Theory: how to Anchor in Safety and Overcome it

Polyvagal Safety Cues & Loved Ones: Why You Don't Feel Connected (maybe)

Dealing with Sadness through Self-Compassion (sadness and Polyvagal Theory)

How to Feel Polyvagal Safety Even if You Struggle to

From Safety to Shutdown: Courtney's Journey through Polyvagal Theory

Growth Mindset is Not the Solution and Fixed Mindset is Not the Problem

Binge Eating as a Behavioral Adaptation: A Polyvagal Analysis

Crying in Trauma Recovery: is it Necessary?

Deb Dana's Essential Polyvagal Theory Contributions: Bridging Science and Trauma Recovery

Relationship Repair or Move On? A Closer Look at Healing and Co-Regulation

How Nervous System Co-Regulation Can Help in Trauma Recovery

Panic Attacks: How to Reduce Their Intensity & Frequency

Ventral Vagal Safety Spectrum: Dysregulation to Connection

Can AI Replace Your Therapist? (No, not yet!)

Why You are Still Stuck in Shutdown (and what to do)

Ultimate Guide to Healing Dorsal Vagal Shutdown of the Polyvagal Theory

the Stimulus Response Behavior Model is Missing Something: a Polyvagal Solution?

Would you take a ventral vagal magic pill?

What is Vagal Efficiency? (and how to get more of it)

Intimacy: Another Polyvagal Mixed State?

Is "Our Polyvagal World" Worth Buying? - a Book Review

Fawn and Appeasement: Actual Mixed States or Something Else?

Comply to Survive: Fawn and the Polyvagal Theory

Connect to Survive: Appeasement Replaces Stockholm Syndrome via Polyvagal Theory

Dr Stephen Porges: Polyvagal Theory Updates & Critiques (2023)

Time: the Uncomfortable Truth

BANGING on our window at night!? a Polyvagal Neuroception Story.

Silence: an Essential Mindfulness Ingredient

Are They Really a "Friend"? Healthy Boundaries & Levels of Friendship

Can't Sleep? The Stress and Insomnia Connection

How Feeling Stuck Trauma May Actually Help...

Navigating 3 Stages of Trauma Healing: a Polyvagal Perspective

Personal Growth: Allowed, Necessary and No Permission Needed!

Losing Access to Personal Boundaries and How to Strengthen Them

What is a Polyvagal Therapist and how can they help you?

Understanding Dorsal Vagal Shutdown: Numbness and Trauma

Mastering Panic Attacks: Coping vs Safety Grounding

Trauma Recovery: Trusting in Your Power to Self-Regulate

5 Emotional Impacts of Trauma

7 Easy Anxiety Management Skills to Use Today

Easy Beginning Meditation Tips for Busy People

How to Feel Your Feelings to Improve Emotional Processing

How to Give Yourself Permission to Feel Your Feelings

Emotional Normalization and How it Helps in Trauma Recovery

What Validation is and How it Connects to Trauma Recovery

5 Practical Tips for Managing Anxiety in Your Daily Life

How Positive Affirmations Might be Making Things WORSE