The secret to changing your thoughts isn’t in your mind—it’s in your body. In this episode of You Make Sense, Sarah uses Polyvagal Theory to unravel the fascinating science behind how our nervous system shapes our story and why just telling ourselves to “think” differently doesn’t actually work.

In order to change our thinking, we must first address the underlying dysregulation in our system. Sarah will walk you through tangible somatic practices to shift toward regulation, create new neural pathways for more “positive” thoughts, and find clarity on your truth. By harnessing the power of your nervous system, it’s possible to transform your inner world.

Episode Highlights

00:00 Intro

00:49 Our Autonomic State Creates Our Story

07:29 Thoughts in Dorsal (Immobilization)

09:19 Thoughts in Sympathetic (Mobilization) 

11:15 Thoughts in Freeze (Tonic Immobility)

12:38 Thoughts in Ventral (Regulation)

15:09 Projecting Your Past Onto the Present

17:03 We Cannot Change Our Thinking in Dysregulation

20:20 Limitations of Cognitive Behavioral Therapy

28:09 “Why Do Thoughts I Know To Be Wrong Feel So True?”

36:58 How to Overcome Negative Thoughts

44:29 Mindset Work & Manifestation From A Somatic Lens

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Important Keywords:

Nervous System - The nervous system regulates bodily functions and responses to stress, consisting of the sympathetic (fight/flight) and parasympathetic (rest/digest) systems, comprised of our ventral vagal complex (rest and digest) and our dorsal vagal complex (shutdown/energy conservation). A well-regulated nervous system supports emotional balance, overall well-being, and supportive thoughts.

Polyvagal Theory - A theory developed by Dr. Stephen Porges, explaining how the autonomic nervous system responds to safety or threat through three primary states: Ventral Vagal Complex (regulation and connection), Sympathetic Nervous System (mobilization), and Dorsal Vagal Complex (immobilization). This framework helps understand how our physiological state influences thoughts, emotions, behaviors, and perception.

Dysregulation - Active self-protection in response to real or perceived threats, leading to physiological and emotional imbalance. It can manifest as anxiety, depression, apathy, or other distressing emotions and can hinder clear thinking or positive actions.

Sympathetic Nervous System - The branch of the autonomic nervous system associated with mobilization or the fight-or-flight response. When activated, it increases energy, heart rate, and alertness to prepare for action.

Dorsal Vagal Complex - A part of the parasympathetic nervous system responsible for immobilization or the shutdown response. It activates in extreme situations of perceived danger, leading to feelings of numbness, dissociation, or hopelessness.

Ventral Vagal Complex - The branch of the parasympathetic nervous system associated with regulation, safety, connection, and presence. It supports social engagement, calmness, and the ability to rest and recover.

Freeze Response - A blended state made of equal parts mobilizing Sympathetic energy and immobilizing Dorsal energy, creating a sense of urgency to act but an inability to do so. It often feels like being "stuck" or overwhelmed.

Perceived Threat - A situation or stimulus that the nervous system interprets as dangerous, even if it is not an immediate danger in reality. It often stems from past trauma being projected onto the present.