Returning to Us

By Lauren Spigelmyer

Parenting and educating children is one of the greatest experiences in life, but it comes with plenty of emotionally draining challenges. Join behavioral health specialist Lauren Spigelmyer each week ... more

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FAQs about Returning to Us:

How many episodes does Returning to Us have?

The podcast currently has 176 episodes available.

Returning to Us episodes:

January 13, 2025Expanding Your Window of Tolerance
In this episode, Lauren delves deeper into the significance of expanding and maintaining your Window of Tolerance. She shares practical strategies to help you identify when you've stepped outside your Window of Tolerance and introduces evidence-based techniques that can be applied both proactively and reactively to guide you back into a state of regulation.

If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.
References:
Dr Don Wood Instagram

Other related resources from The Behavior Hub:
Blog Post:
Micro Changes Macro Results
Sounds That Heal
I Can't Stop Talking about the Nervous System
Fight or Flight
5 Ives episode
Window of Tolerance
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
26min
January 08, 2025Micro Changes Macro Results
In this episode, Lauren reintroduces the concept of the Window of Tolerance and shares practical tips for breaking behavioral patterns and resetting your nervous system. She explains how to identify your current state of dysregulation and suggests using activities that activate the opposite state to help achieve regulation.

If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.
Try-at-home tip: Eat less sugar!

References:
Ruthless Elimination of Hurry

Other related resources from The Behavior Hub:
Blog Post:
Polyvagal Theory
Sympathetic Nervous System
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
Fight or Flight
Impacting Organizational Culture: Explaining the First 1 Ps
5 Ives episode
Window of Tolerance
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
15min
December 16, 2024Sounds That Heal
In this episode, Lauren explores the use of sound and music as therapeutic tools for achieving a calm, meditative state. She delves into two specific types of audio—binaural beats and isochronic tones—and explains how listening to them for just 10-20 minutes can profoundly enhance your ability to regulate your nervous system.

Try-at-home tip: Use natural low lighting or warm low lighting to stay in a state of calm.

References:
Calm App
Insight Timer App
brain.fm
Binaural Beats Generator
Other related resources from The Behavior Hub:
Blog Post:
Polyvagal Theory
Sympathetic Nervous System
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
I Can't Stop Talking about the Nervous System
Fight or Flight
Impacting Organizational Culture: Explaining the First 1 Ps
5 Ives episode
Window of Tolerance
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
21min
December 10, 2024I just can’t stop talking about the nervous system
In this episode, Lauren discusses three highly effective techniques to quickly regulate your nervous system. She re-introduces the Window of Tolerance framework and shares three actionable tips to help your nervous system return to regulation. First, humming or singing vibrates the back of your throat, stimulating the vagus nerve, a key player in calming your system. Second, crossing your body with movements that pass the midline engages the thinking part of your brain, encouraging your emotional brain to settle. Lastly, chewing something chewy or crunchy activates sensory nerves in your jaw, further stimulating the vagus nerve.

Try-at-home tip: Cold water stimulation to shock your body into the present!

References:
Five Ives Website
Progressive Muscle Relaxation

Other related resources from The Behavior Hub:
Blog Post:
Polyvagal Theory
Sympathetic Nervous System
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
Fight or Flight
Impacting Organizational Culture: Explaining the First 1 Ps
5 Ives episode
Window of Tolerance
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
22min
December 02, 2024Impacting Organizational Culture: Explaining the Second 2 Ps
In this episode, Lauren focuses on how to move the second two pillars of the 4 Ps—Policy and Practice—out of survival mode using the 5 Ives Framework. Lauren dives into the sensory elements of physical spaces (Practice) that influence regulation, from temperature and textures to visuals and ambient sounds. She also discusses how organizations can take a trauma-informed approach to Policy, advocating for changes that support well-being while aligning with organizational goals.
If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.

Try-at-home tip: Eat Superfoods like goji berries, blueberries, dark chocolate, and leafy greens to help you stay more regulated!

References:
Five Ives Website
Regulation Posters!

Other related resources from The Behavior Hub:
Blog Post:
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
Impacting Organizational Culture: Explaining the First 1 Ps
5 Ives episode
Window of Tolerance
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
21min
November 25, 2024Impacting Organizational Culture: Explaining the First 2 Ps
In this episode, Lauren dives into the first two of the 4 Ps—Practitioner and Patient—focusing on strategies to move organizations from a survival state into a healthier, more regulated space. She begins by explaining the 4 Ps (Policy, Practice, Practitioner, Patient) and how to identify their roles within an organization. Lauren connects these concepts to the Five Ives framework, highlighting how aligning the 4 Ps with its principles can create a more balanced environment.
For the Practitioner, Lauren emphasizes the importance of equipping leaders with tools to recognize their own survival states and communicate their needs effectively. She shares practical regulation strategies like temperature exposure, music, and shock techniques to address overwhelm in the moment. Transitioning to the Patient, Lauren explores the power of co-regulation when supporting dysregulated individuals, offering actionable scripts and examples for building rapport. She also discusses ways to introduce regulation education into shared spaces, such as offices, waiting rooms, and classrooms, to foster a culture of calm and responsiveness.
If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.

Try-at-home tip: Get out in Nature (or at least watch a nature video!)

References:
Five Ives Website
Regulation Posters!

Other related resources from The Behavior Hub:
Blog Post:
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
5 Ives episode
Window of Tolerance
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
24min
November 18, 2024Using Our 5-Category Regulation Framework in the Workplace
In this episode, Lauren introduces the 4P framework, a tool designed to evaluate and improve workplace culture. It focuses on four key areas: Policy, Practice, Practitioner, and People—each representing a different facet of an organization. By examining these components, we help organizations apply the Five Ives framework to their organization, ensuring that culture is evaluated at every level.
We also explore how the Five Ives framework complements the 4Ps. Leaders are encouraged to audit themselves and assess where they stand on the 5 Ives scale for each of the Ps. The goal is to influence workplace culture in a way that motivates employees, reduces turnover, and creates an environment where people genuinely want to show up every day. Our team guides organizations through this process, helping them implement actionable strategies based on the audit results.
If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.

Try-at-home tip: Do a Space-Color Audit.

References:
Five Ives Website

Other related resources from The Behavior Hub:
Blog Post:
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
5 Ives episode
Window of Tolerance
Nervous System 101
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
20min
November 11, 2024A 5-Category Regulation Framework - Five Ives!
In this episode, Lauren explores the "Five Ives" framework, a powerful tool for understanding and navigating emotional regulation. She explains how each stage—from *Survive* to *Hive*—represents a natural response to life's challenges and emphasizes that no stage is inherently negative. While certain stages are best not to linger in, they are all part of the biological journey.

Lauren shares her own story of moving through these stages, drawing from past trauma and offers practical guidance for identifying your current stage and working towards the stages you aspire to reach.

If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.

Try-at-home tip: Double regulate. If you're in Survive or feel like you're struggling - try combining 2 regulating activities.

Other related resources from The Behavior Hub:
References
Five Ives Website

Blog Post:
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids (& Adults!)
Podcast:
Surviving the Storm (Part 3)
Surviving the Storm (Part 2)
Surviving the Storm (Part 1)
Window of Tolerance
Creating a Calm Down Space
A Sequence for Emotional Regulation
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
14min
November 04, 2024Surviving the Storm: Balancing Recovery with Forward Momentum
In the third and final episode of this microseries, Lauren and her Five Ives partner, Jessica Doering, explore practical steps to move forward from a survival state. They discuss the importance of recognizing and appreciating progress, even if you're not yet back to your pre-trauma self.

By setting small, achievable goals, you can take simple steps toward reestablishing familiar patterns, which can help restore a sense of control in moments of crisis. Lauren and Jessica offer practical ideas, such as incorporating soothing teas like chamomile, lavender, or lemon balm; setting a single goal for each day; adding Omega-3 fatty acids to your diet; and using emotional regulation strategies like nature sounds or calming tactile activities.
If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.

Try-at-home tip: Reduce and replace to help you change your unhealthy habits.

Other related resources from The Behavior Hub:
Blog Post:
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
Surviving the Storm (Part 2)
Surviving the Storm (Part 1)
Window of Tolerance
Creating a Calm Down Space
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
23min
October 21, 2024Surviving the Storm: Using the Window of Tolerance After a Natural Disaster
In this second episode of the microseries, Lauren is joined again by her Five Ives partner, Jessica Doering, to discuss the concept of the window of tolerance and its role in healing from trauma. It can be difficult to consider the window of tolerance when you're in a survival state, but using visualization tools like the 3-box method can help you understand your emotional state and guide you back to balance.
Lauren and Jessica discuss the importance of simple, neutral regulation techniques that can work in both types of dysregulation. They highlight essential practices that can help you start to move in the direction of regulation: sleep, movement, and hydration, These straightforward strategies can be easy to forget when you're overwhelmed.
If you haven't already, check out Five Ives to see how strategies like this can be applied to adults, especially in the workplace. Five Ives works with staff in high burnout jobs to help them incorporate regulation strategies into their daily routines.

Try-at-home tip: Try basic journaling. Journal your reactions to things in life that you aren't loving. Write how you're reacting and how you want to be reacting.

References:
Window of Tolerance Graphic
LMNT pouches
Moon Juice
Five Ives Website

Other related resources from The Behavior Hub:
Blog Post:
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)
Progressive Muscle Relaxation for Kids
Podcast:
Window of Tolerance
Creating a Calm Down Space
Nervous System 101
A Sequence for Emotional Regulation
Understanding Behavior and Regulating It
Leave Unwanted Behaviors Behind
Our Online Courses:
Classroom Design with the Brain in Mind
From Conflict to Calm: How to communicate with kids so they listen the FIRST time!
4 Simple Steps to Problem Solving
Do you have a question? I can answer it in a future episode!
Email questions to [email protected] or send via text to 717-693-7744.
Subscribe to our mailing list and find out more about the Emotional Brain.
Check out our Facebook Group – Raising and Teaching Respectful Children
The Behavior Hub website
The Behavior Hub blog
Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide.
As an Amazon Associate, I earn from qualifying purchases.
...more
29min

FAQs about Returning to Us:

How many episodes does Returning to Us have?

The podcast currently has 176 episodes available.