December 10, 2024 • 14 mins
Therapist and Coach Justin Sunseri explores how crying fits into the Polyvagal Theory. He shares insights from a private community meetup about crying as a self-regulatory process, emphasizing that it's not a Polyvagal state but a behavior to help climb the Polyvagal ladder. Justin discusses the different flavors of freeze, such as rage and panic, and provides practical advice on practicing safety and mindful releases to manage defensive activation states like anxiety and anger. The episode encourages building a foundation of safety and understanding one's defensive activations to handle intense emotional states better.
00:00 Introduction
00:39 Understanding Crying in Polyvagal Terms
02:06 Exploring Freeze, Rage, and Panic
05:54 Practical Tips for Self-Regulation
07:55 Foundational Practices for Safety and Regulation
12:57 Conclusion and Polyvagal Ladder resource
- Download the Polyvagal Ladder sheet - https://assets-v2.circle.so/sghph3fthvh5cmeudlpxlw85ofy8
Resources:
🔸 Free resources and course in the Members Center - https://www.justinlmft.com/members
🔸 Join the Unstucking Academy - https://www.stucknotbroken.com/unstuckingacademy
🔸 Polyvagal Intro webpage - https://www.justinlmft.com/polyvagalintro
🔸 Stuck Not Broken book series - https://www.justinlmft.com/books
🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0
Crisis resources:
- National Suicide Prevention Hotline - 1 (800) 273-8255
- National Domestic Violence Hotline -1 (800) 799-7233
- LGBT Trevor Project Lifeline - 1 (866) 488-7386
- National Sexual Assault Hotline - 1 (800) 656-4673
- Crisis Text Line - Text “HOME” to 741741
- Call 911 for emergency
This and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy. Nothing in this creates or indicates a therapeutic relationship. Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms. Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.
Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).
Don't forget to subscribe to the podcast! When you do, you will immediately get the next episode as soon as it's available. What's better than having the next episode of SNB ready and waiting for you? (Nothing, that's what.)
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:05):
Crying and the Polyvagal Ladder.
How does it fit into ourautonomic Polyvagal states?
You might be wondering.
And in this episode, Iam going to address that.
I'm going to share with you a briefclip that comes from one of the
meetups I hold within the privatecommunity, the Stucknaut Collective.
And then on the other side of thisbrief clip, I'm going to, well, I'll
meet you on the other side of it andshare some more thoughts with you.
(00:26):
Hi, I am Justin Sunseri.
I'm a coach and a therapist who wantsto teach you how to live with more
calm, confidence, and connectionwithout psychobabble or woo woo.
Welcome to Stuck Not Broken.
I hope you enjoy the clip.
This is obviously not therapy,nor should it replace therapy.
And you're about to hear an AI voice.
Where does crying fiton the Polyvagal ladder?
(00:47):
Crying is an action, so it's not astate, so it wouldn't be on the ladder.
So like where on the ladderwould that come from?
Is that what you mean?
Like what you're asking?
Okay.
I associate crying with release.
It has to be a self regulatory process.
We feel better after, you know, a goodcry, I think it comes from freeze.
Some level of frozen- it doesn'thave to be a ton- but some level of
(01:09):
frozen sympathetic activation thatis being released through crying.
With deep deep deep freeze trauma andpains more like rage- the kind of freeze
that explodes into rage or panic oroverwhelm, shame- when we cry from that,
(01:31):
I think it's an attempt to release theinner pains but a lot of times it just...
we end up like destroying stuffor hurting somebody or ourselves.
And so it just reinforces the pain.
But I think that crying is anattempt to release and there's a
way to like a healthy way to dothat and to feel better afterwards.
(01:52):
It is something like we do tense upand then we release our, our breathing
spontaneous- spontaneously shifts.
So I do think there is, it isan impulse to self regulate
or ideally I think that it is.
And I think it's gotta be freezebecause it's It's releasing something
that was once withheld, you know?
Rage is frozen fight activation.
(02:13):
Like anger is just fight activation.
I mean, basically.
Anxiety would come from flight.
Anger comes from fight, but that'sjust the basic state activation.
Remember sympathetic can haveflight or fight flavors to it.
Okay.
But freeze is the combinationof dorsal plus sympathetic.
(02:33):
It's shut down plus flight fight.
So when shut down immobilizesflight, that's panic.
So it's anxiety.
Immobilized anxiety.
When shut down immobilizesfight, that's not just anger.
That's, that'd be more like rage.
It's immobilized anger.
We'll call it that.
So immobilized anger is justlike, it's just spinning.
(02:54):
So it's bigger, you know,it's not just anger.
And I tell somebody off and I feel better.
It's immobilized anger.
So, rage would be frozen fight activation,panic would be frozen flight activation.
So, when we attempt to release, ifwe're in a freeze, if we're in a fight
flavor freeze, so freeze with morefight, when that attempts to release,
(03:18):
it'll be rage, it'll be big, it'll beexplosive, stuff's gonna get destroyed.
Yeah, relationships aregoing to be destroyed.
Um, black, blackout anger.
People will call it like blackout anger.
I don't remember what the heck happened.
I just, you know, I blacked out.
That's what they say.
That's not just anger.
That's something elsethat to me, that's freeze.
That's freeze, but flavored by fight.
(03:40):
Panic would be flight flavored freeze.
A lot of my younger, the teenageclients, I would, you would talk and,
and obviously, obviously they had to cry.
And I would say, "It's okay to cry."
And they say, " No, no,you don't understand.
When I cry, I black out and I andstuff gets destroyed and I don't
know what happened," you know,afterwards that's not just crying.
It's not just releasing freeze for them.
(04:00):
It's their panic or rage is iscoming up and it's too much for them.
And they end up just, you know, goingright back down into their freeze state.
Yeah, it's not true release.
Yeah.
If you think about someone who hasunderlying bullying or, uh, abuse.
(04:22):
They have this like chronicunderlying, it's not just anger.
It's not like they're justwalking around irritable.
It's like rage.
It's just, it's just frozeninto their system, you know, and
they end up bullying or abusing.
I think it's not just anger.
There's something else going on.
It's this chronic, just underlyingrage, which can explode at any moment.
And not just angry, butlike rage explosion.
(04:44):
So if we're trying to cry fromfreeze could be really helpful.
Ideally it is.
And lots of safety anchoring and weactually release whatever's inside of us.
But it could be that if we don't havesafety active enough, that we're, our
body's attempting to release frozen rageor frozen fight or flight, but we don't
(05:05):
have safety active, so it just explodesand comes right back in the system.
It's like explosion and then implosion,like it's out and then right back in.
I hope that little clip answeredthe question, how does crying
connect to the Polyvagal ladder.
It's not, I mean, just to sum itup, it's not a Polyvagal state.
It's a behavior.
It's a, it's a way of self regulatingand climbing up the Polyvagal ladder.
(05:27):
That's kind of how it works.
You might cry a lot, and maybe you cryso much that you think you'll never stop.
That's kind of, it's okay.
It's okay.
It's not a bad thing.
It's a pretty darn normal,I think, especially if you
exist in a stuck freeze state.
If you have the freeze that is, uh, moreon the intense side where you have some
(05:50):
frozen flight or fight, and it's moreon that intense panic and rage side.
It's not hopeless.
Things can definitely get better.
It is not easy, but the first thingthat you might do that might have
the most benefit to you, I'll giveyou a couple different options here.
Number one, I think is the mostimportant and very foundational,
(06:12):
is to practice feeling safe.
And you could do thatin just little moments.
You don't need to do a30 minute meditation.
If you practice feeling safein just little micro moments,
that can go a long way.
Um, I've worked with clients thathave really high intense anxiety
or panic, really lots of fear.
(06:33):
They get the most benefit it seemslike, not from changing their thoughts,
not from fighting their feelings,but accepting this is how it is
currently and I need to feel safe.
And so they find ways to feel safe.
That could be something as small andas accessible as using your senses
or whatever senses that you haveaccess to and mindfully experiencing
(06:58):
the the experience of safety.
So, smell taste touch look ator listen to something that
helps you feel better than not.
I don't mean go get highand escape your problems.
That is not what I mean What I mean is Imean you can if you want it's up to you.
But what I mean is whathelps you feel actually calm?
(07:20):
Not drug induced calm, but actually calm.
What helps you to feel likeyou can breathe or smile?
What helps you justslow down a little bit?
So, if you have a smell thatyou can do, go, go do it.
Spend just a few seconds, just spend timedoing that and notice how it feels inside.
(07:41):
And I'm willing to bet that when youdo that, you'll probably not have as
much freeze active in that moment.
Does it solve your problems?
Heck no, it doesn't.
No, it doesn't.
This is a sustained practice.
You have to build thestrength of your safety state.
I don't know any other way around it.
So that, that is unbelievably important.
Practice feeling safe.
(08:03):
Build the strength of your safety state.
That's foundational.
You got to do that.
The other avenue, which It's more orless approachable, depending on who you
are and how much of this stuff you do.
Um, if you have a stronger safetystate, you can handle mindfully
releasing a little bit of yourdefensive activation at a time.
(08:26):
In this pathway I'm talkingabout, the focus is not really
on feeling calm and grounded.
The focus is on being more active andusing the frozen flight fight activation.
This only becomes really accessibleif you have enough safety in
your system to not feel immobile.
I mean if you're in a immobilized panicattack, then this is not going to be
(08:52):
super helpful for you, I don't think.
If you're in a blackout rage andnot thinking whatsoever, this
is not gonna be helpful for you.
So this is an avenue that you would usewhen you have enough safety to have at
least a little bit of mindfulness anda little bit of self compassion and
interest in what you feel like inside.
And then when you have a little bitof mild to maybe moderate defensive
(09:16):
activation- so not a full on panic,but moderate level of anxiety to panic-
when you have that, move.
Get up and move.
Use the defensive activationthat you have within.
So not when you're rageful.
No, not exactly.
I mean, if you can, sure.
But when you have irritability,when you have anger, uh, use it.
(09:39):
What does your body want to do?
Does it want to squeeze?
Does it want to pull?
Does it want to, um, not toother people or any living
things, but does it want to use-
does it want to push?
Does it want to throw?
Use your defensive activation, aslong as it's not out of control.
(09:59):
And that requires you have some,enough, safety activation within you.
How much that is foryou, I can't tell you.
You'll know, though, because you'reactually at least a little bit curious.
You won't be rejecting yourfeelings, at least not as much.
Instead, you might have enoughsafety in you to say, " Okay,
(10:20):
I'm noticing I feel some anger.
Let me use this now before it growsand gets into a full on rage."
Or, "I have enough safety within meto notice my anxiety is escalating.
Let me use this now and go outfor a walk before this turns
into a immobilized panic."
(10:42):
So those are kind of two reallykind of basic, but broad options.
Focus on safety day in, day out.
All of us should do that.
It's never a process that really ends.
I don't think.
Practice feeling safe day in, dayout and just little micro moments
until you can work your way up tosomething more, you know, like a
deeper meditation on safety maybe butyou might not be there That's okay.
So practice the micro moments asmuch as you can day in day out.
(11:06):
And the other option is when you noticesome defensive activation use it.
Ideally you listen to your body anddo what it needs if it needs to pull
then go ahead and pull if it needsto push like into your palms do it.
If you need to push against the wall,go ahead But that requires you have some
level of being able to recognize whatfeels better than not in the moment.
(11:28):
I'd recommend practicing thesethings way ahead of time.
If you live in a free state, you probablychronically have a little bit, at least
a little bit of panic or rage, whichyou might feel as anxiety or anger or
irritability or nervousness or worrying.
You might have like a chronic levelof these things just in your system.
(11:49):
So when they're low level likethat, and you can notice it.
That's a really good time to practice whatmovement feels good, or lack of movement.
Maybe you want to lay down on the floor.
You could do that too.
So, what feels best?
Practice that way ahead of time, waybefore you actually need to use it.
And then as your defensive activationescalates into a stronger anxiety or a
(12:13):
stronger even anger, that would be thetime to to use what you know already
works for you, but you got to practiceit ahead of time and you also have to
practice feeling safe ahead of time.
As you do that, the level of theintensity and the frequency of those
bigger rage, full or full on panics,those should soften or they can soften.
(12:37):
I can't guarantee for you obviously,but in client work, the people in my
community, the feedback I get, it seemslike, or it is, um, that as they do
these things, they just, they soften.
They get easier and easier andeasier, and they don't have as much
of a debilitating hold over you.
That's kind of the foundational process.
I think it's super important.
Of course, things can get morespecific, but that's, that's the
(12:58):
broad brushes, uh, paint strokes,whatever you want to call it.
I hope this episode's been helpful foryou, and at least starting to think
differently about what crying meansto you, what rage, or even panic, what
they mean to you, where they come from.
And I hope you have some ideas on howto handle it maybe differently as well.
And I would really encourage you,I do really encourage you, focus on
those foundational pieces, the dayin, day out habits like practicing
(13:21):
safety in micro moments, practicingnoticing defense in small, small
doses when you can tolerate it.
If you want to download myPolyvagal Ladder Sheet, I'll
have it in the show description.
I actually have a ton more resourcesthat I've created for you and
collected them all in the freeStucknaut Collective section.
(13:43):
It's got downloads and LearningHub videos and podcasts and stuff.
So all that stuff is collectedfor you in the free Stucknaut
Collective members spaces.
Plus there's actually a freecourse there as well- a three
day Polyvagal State free course.
Anyhow, so download the PolyvagalLadder sheet for free in the description
(14:04):
and, or, uh, join me in the StucknautCollective, uh, with some free
resources and a free course throughthe link in the description as well.
That's it.
Bye.
Crying and the Polyvagal Ladder.
How does it fit into ourautonomic Polyvagal states?
You might be wondering.
And in this episode, Iam going to address that.
I'm going to share with you a briefclip that comes from one of the
meetups I hold within the privatecommunity, the Stucknaut Collective.
And then on the other side of thisbrief clip, I'm going to, well, I'll
meet you on the other side of it andshare some more thoughts with you.
(00:26):
Hi, I am Justin Sunseri.
I'm a coach and a therapist who wantsto teach you how to live with more
calm, confidence, and connectionwithout psychobabble or woo woo.
Welcome to Stuck Not Broken.
I hope you enjoy the clip.
This is obviously not therapy,nor should it replace therapy.
And you're about to hear an AI voice.
Where does crying fiton the Polyvagal ladder?
(00:47):
Crying is an action, so it's not astate, so it wouldn't be on the ladder.
So like where on the ladderwould that come from?
Is that what you mean?
Like what you're asking?
Okay.
I associate crying with release.
It has to be a self regulatory process.
We feel better after, you know, a goodcry, I think it comes from freeze.
Some level of frozen- it doesn'thave to be a ton- but some level of
(01:09):
frozen sympathetic activation thatis being released through crying.
With deep deep deep freeze trauma andpains more like rage- the kind of freeze
that explodes into rage or panic oroverwhelm, shame- when we cry from that,
(01:31):
I think it's an attempt to release theinner pains but a lot of times it just...
we end up like destroying stuffor hurting somebody or ourselves.
And so it just reinforces the pain.
But I think that crying is anattempt to release and there's a
way to like a healthy way to dothat and to feel better afterwards.
(01:52):
It is something like we do tense upand then we release our, our breathing
spontaneous- spontaneously shifts.
So I do think there is, it isan impulse to self regulate
or ideally I think that it is.
And I think it's gotta be freezebecause it's It's releasing something
that was once withheld, you know?
Rage is frozen fight activation.
(02:13):
Like anger is just fight activation.
I mean, basically.
Anxiety would come from flight.
Anger comes from fight, but that'sjust the basic state activation.
Remember sympathetic can haveflight or fight flavors to it.
Okay.
But freeze is the combinationof dorsal plus sympathetic.
(02:33):
It's shut down plus flight fight.
So when shut down immobilizesflight, that's panic.
So it's anxiety.
Immobilized anxiety.
When shut down immobilizesfight, that's not just anger.
That's, that'd be more like rage.
It's immobilized anger.
We'll call it that.
So immobilized anger is justlike, it's just spinning.
(02:54):
So it's bigger, you know,it's not just anger.
And I tell somebody off and I feel better.
It's immobilized anger.
So, rage would be frozen fight activation,panic would be frozen flight activation.
So, when we attempt to release, ifwe're in a freeze, if we're in a fight
flavor freeze, so freeze with morefight, when that attempts to release,
(03:18):
it'll be rage, it'll be big, it'll beexplosive, stuff's gonna get destroyed.
Yeah, relationships aregoing to be destroyed.
Um, black, blackout anger.
People will call it like blackout anger.
I don't remember what the heck happened.
I just, you know, I blacked out.
That's what they say.
That's not just anger.
That's something elsethat to me, that's freeze.
That's freeze, but flavored by fight.
(03:40):
Panic would be flight flavored freeze.
A lot of my younger, the teenageclients, I would, you would talk and,
and obviously, obviously they had to cry.
And I would say, "It's okay to cry."
And they say, " No, no,you don't understand.
When I cry, I black out and I andstuff gets destroyed and I don't
know what happened," you know,afterwards that's not just crying.
It's not just releasing freeze for them.
(04:00):
It's their panic or rage is iscoming up and it's too much for them.
And they end up just, you know, goingright back down into their freeze state.
Yeah, it's not true release.
Yeah.
If you think about someone who hasunderlying bullying or, uh, abuse.
(04:22):
They have this like chronicunderlying, it's not just anger.
It's not like they're justwalking around irritable.
It's like rage.
It's just, it's just frozeninto their system, you know, and
they end up bullying or abusing.
I think it's not just anger.
There's something else going on.
It's this chronic, just underlyingrage, which can explode at any moment.
And not just angry, butlike rage explosion.
(04:44):
So if we're trying to cry fromfreeze could be really helpful.
Ideally it is.
And lots of safety anchoring and weactually release whatever's inside of us.
But it could be that if we don't havesafety active enough, that we're, our
body's attempting to release frozen rageor frozen fight or flight, but we don't
(05:05):
have safety active, so it just explodesand comes right back in the system.
It's like explosion and then implosion,like it's out and then right back in.
I hope that little clip answeredthe question, how does crying
connect to the Polyvagal ladder.
It's not, I mean, just to sum itup, it's not a Polyvagal state.
It's a behavior.
It's a, it's a way of self regulatingand climbing up the Polyvagal ladder.
(05:27):
That's kind of how it works.
You might cry a lot, and maybe you cryso much that you think you'll never stop.
That's kind of, it's okay.
It's okay.
It's not a bad thing.
It's a pretty darn normal,I think, especially if you
exist in a stuck freeze state.
If you have the freeze that is, uh, moreon the intense side where you have some
(05:50):
frozen flight or fight, and it's moreon that intense panic and rage side.
It's not hopeless.
Things can definitely get better.
It is not easy, but the first thingthat you might do that might have
the most benefit to you, I'll giveyou a couple different options here.
Number one, I think is the mostimportant and very foundational,
(06:12):
is to practice feeling safe.
And you could do thatin just little moments.
You don't need to do a30 minute meditation.
If you practice feeling safein just little micro moments,
that can go a long way.
Um, I've worked with clients thathave really high intense anxiety
or panic, really lots of fear.
(06:33):
They get the most benefit it seemslike, not from changing their thoughts,
not from fighting their feelings,but accepting this is how it is
currently and I need to feel safe.
And so they find ways to feel safe.
That could be something as small andas accessible as using your senses
or whatever senses that you haveaccess to and mindfully experiencing
(06:58):
the the experience of safety.
So, smell taste touch look ator listen to something that
helps you feel better than not.
I don't mean go get highand escape your problems.
That is not what I mean What I mean is Imean you can if you want it's up to you.
But what I mean is whathelps you feel actually calm?
(07:20):
Not drug induced calm, but actually calm.
What helps you to feel likeyou can breathe or smile?
What helps you justslow down a little bit?
So, if you have a smell thatyou can do, go, go do it.
Spend just a few seconds, just spend timedoing that and notice how it feels inside.
(07:41):
And I'm willing to bet that when youdo that, you'll probably not have as
much freeze active in that moment.
Does it solve your problems?
Heck no, it doesn't.
No, it doesn't.
This is a sustained practice.
You have to build thestrength of your safety state.
I don't know any other way around it.
So that, that is unbelievably important.
Practice feeling safe.
(08:03):
Build the strength of your safety state.
That's foundational.
You got to do that.
The other avenue, which It's more orless approachable, depending on who you
are and how much of this stuff you do.
Um, if you have a stronger safetystate, you can handle mindfully
releasing a little bit of yourdefensive activation at a time.
(08:26):
In this pathway I'm talkingabout, the focus is not really
on feeling calm and grounded.
The focus is on being more active andusing the frozen flight fight activation.
This only becomes really accessibleif you have enough safety in
your system to not feel immobile.
I mean if you're in a immobilized panicattack, then this is not going to be
(08:52):
super helpful for you, I don't think.
If you're in a blackout rage andnot thinking whatsoever, this
is not gonna be helpful for you.
So this is an avenue that you would usewhen you have enough safety to have at
least a little bit of mindfulness anda little bit of self compassion and
interest in what you feel like inside.
And then when you have a little bitof mild to maybe moderate defensive
(09:16):
activation- so not a full on panic,but moderate level of anxiety to panic-
when you have that, move.
Get up and move.
Use the defensive activationthat you have within.
So not when you're rageful.
No, not exactly.
I mean, if you can, sure.
But when you have irritability,when you have anger, uh, use it.
(09:39):
What does your body want to do?
Does it want to squeeze?
Does it want to pull?
Does it want to, um, not toother people or any living
things, but does it want to use-
does it want to push?
Does it want to throw?
Use your defensive activation, aslong as it's not out of control.
(09:59):
And that requires you have some,enough, safety activation within you.
How much that is foryou, I can't tell you.
You'll know, though, because you'reactually at least a little bit curious.
You won't be rejecting yourfeelings, at least not as much.
Instead, you might have enoughsafety in you to say, " Okay,
(10:20):
I'm noticing I feel some anger.
Let me use this now before it growsand gets into a full on rage."
Or, "I have enough safety within meto notice my anxiety is escalating.
Let me use this now and go outfor a walk before this turns
into a immobilized panic."
(10:42):
So those are kind of two reallykind of basic, but broad options.
Focus on safety day in, day out.
All of us should do that.
It's never a process that really ends.
I don't think.
Practice feeling safe day in, dayout and just little micro moments
until you can work your way up tosomething more, you know, like a
deeper meditation on safety maybe butyou might not be there That's okay.
So practice the micro moments asmuch as you can day in day out.
(11:06):
And the other option is when you noticesome defensive activation use it.
Ideally you listen to your body anddo what it needs if it needs to pull
then go ahead and pull if it needsto push like into your palms do it.
If you need to push against the wall,go ahead But that requires you have some
level of being able to recognize whatfeels better than not in the moment.
(11:28):
I'd recommend practicing thesethings way ahead of time.
If you live in a free state, you probablychronically have a little bit, at least
a little bit of panic or rage, whichyou might feel as anxiety or anger or
irritability or nervousness or worrying.
You might have like a chronic levelof these things just in your system.
(11:49):
So when they're low level likethat, and you can notice it.
That's a really good time to practice whatmovement feels good, or lack of movement.
Maybe you want to lay down on the floor.
You could do that too.
So, what feels best?
Practice that way ahead of time, waybefore you actually need to use it.
And then as your defensive activationescalates into a stronger anxiety or a
(12:13):
stronger even anger, that would be thetime to to use what you know already
works for you, but you got to practiceit ahead of time and you also have to
practice feeling safe ahead of time.
As you do that, the level of theintensity and the frequency of those
bigger rage, full or full on panics,those should soften or they can soften.
(12:37):
I can't guarantee for you obviously,but in client work, the people in my
community, the feedback I get, it seemslike, or it is, um, that as they do
these things, they just, they soften.
They get easier and easier andeasier, and they don't have as much
of a debilitating hold over you.
That's kind of the foundational process.
I think it's super important.
Of course, things can get morespecific, but that's, that's the
(12:58):
broad brushes, uh, paint strokes,whatever you want to call it.
I hope this episode's been helpful foryou, and at least starting to think
differently about what crying meansto you, what rage, or even panic, what
they mean to you, where they come from.
And I hope you have some ideas on howto handle it maybe differently as well.
And I would really encourage you,I do really encourage you, focus on
those foundational pieces, the dayin, day out habits like practicing
(13:21):
safety in micro moments, practicingnoticing defense in small, small
doses when you can tolerate it.
If you want to download myPolyvagal Ladder Sheet, I'll
have it in the show description.
I actually have a ton more resourcesthat I've created for you and
collected them all in the freeStucknaut Collective section.
(13:43):
It's got downloads and LearningHub videos and podcasts and stuff.
So all that stuff is collectedfor you in the free Stucknaut
Collective members spaces.
Plus there's actually a freecourse there as well- a three
day Polyvagal State free course.
Anyhow, so download the PolyvagalLadder sheet for free in the description
(14:04):
and, or, uh, join me in the StucknautCollective, uh, with some free
resources and a free course throughthe link in the description as well.
That's it.
Bye.
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