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.

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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

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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/c...

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
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