7 Micro Habits to Escape the Freeze Response - Polyvagal Tools for Depression & Burnout

7 micro habits to escape the freeze response, climb the polyvagal ladder, boost energy, heal burnout, and get unstuck from dorsal vagal shutdown and depression. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership If you feel sluggish, numb, depressed, or burnt out, your nervous system might be stuck in the freeze response. In this video, I’ll teach you 7 tiny habits that activate energy, restore safety, and help your body move up the polyvagal ladder. These simple, science-backed steps help you feel more alive, more motivated, and more like yourself again. 00:00 Feeling Sluggish or Numb? It Might Be the Freeze Response 00:39 Trauma in the Nervous System and the Polyvagal Ladder 02:38 2 Core Principles to Move Out of the Freeze Response 04:51 Habit 1: Fix Your Posture to Activate the Nervous System After Freeze 06:19 Habit 2: Use Light to Repair Trauma in the Nervous System 08:15 Habit 3: Use Heat & Cold to Break the Freeze Response 09:23 Habit 4: Vagus Nerve Reset for Depression, Burnout, and Shutdown 11:00 Habit 5: Use Structured Routines to Support a Traumatized Nervous System 12:59 Habit 6: Combat the Negativity Filter that Fuels Depression 15:12 Habit 7: Get Real Rest to Escape the Freeze Response 17:25 Bonus: Use Happy Scents to Spark Energy When You Feel Burnout Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/ Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC