{"product_id":"polyvagal-practices-anchoring-the-self-in-safety","title":"Polyvagal Practices: Anchoring the Self in Safety","description":"\u003cp\u003e\u003cstrong\u003eFor when you know it's your nervous system, and it still happens anyway.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYou feel keyed up before anything has happened. Or you go flat and far away right when you should feel something. You've read about fight, flight and freeze. You understand it. Understanding it hasn't changed what your body does in the moment.\u003c\/p\u003e\n\u003cp\u003ePolyvagal Practices is the hands-on book for that gap. The theory takes up a short introduction. The rest of the book is practice.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy you can't think your way out of a reaction\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003ePolyvagal Theory describes three states your nervous system moves between. This book pictures them as a ladder:\u003c\/p\u003e\n\u003cp\u003e- At the top: safe and connected. Life feels manageable, and you can see options.\u003cbr\u003e- One step down: mobilized. Your heart speeds up, your breath goes shallow and you scan for danger. This is where anxiety and anger live.\u003cbr\u003e- At the bottom: shut down. Drained, numb, \"not here.\"\u003c\/p\u003e\n\u003cp\u003eThe shift between states happens through neuroception: your system scanning for safety or danger below awareness, before your thinking brain gets a vote. The state comes first, and the story comes after. That's why this book doesn't ask you to think differently. It teaches you to notice which rung you're on, and gives you small, repeatable ways back up.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e- Your own ladder map. You chart what each state looks, feels and sounds like for you, so you recognize it while it's happening, not two hours later.\u003cbr\u003e- Stretch vs. stress. How to find the right amount of challenge to change a pattern without tipping into overwhelm. As the author puts it, the nervous system \"doesn't work on the principle of no pain–no gain.\"\u003cbr\u003e- The power of a sigh. An intentional sigh used \"to momentarily interrupt a survival state.\" It takes seconds and works anywhere.\u003cbr\u003e- Glimmers. Micro-moments of safety your brain is wired to skip past, and how to start catching them. This isn't forced positivity: your system \"can hold both dysregulation and regulation.\"\u003cbr\u003e- SIFT. A four-part practice (Sensation, Image, Feeling, Thought) that turns a past moment of calm into a resource you can return to.\u003cbr\u003e- Connection, repair and tracking tools. A personal connection plan, rupture-and-repair practices, a resource menu, and simple ways to track change over weeks.\u003c\/p\u003e\n\u003cp\u003eThe book has seven sections: Mapping, Listening, Connecting, Creating, Deepening, Reflecting, and A Polyvagal Inspired Life. Start with the first two maps, then open it anywhere. Most practices take a few minutes.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAbout the author\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDeb Dana, LCSW, has worked with Stephen Porges, who developed Polyvagal Theory, to bring it out of the therapy room and into everyday life. She is known for making it \"understandable and accessible — for clinicians and curious people alike.\"\u003c\/p\u003e\n\u003cp\u003e\"Deb Dana brilliantly crafts accessible and poignantly effective practices of self-exploration…\"\u003cbr\u003e— Stephen W. Porges, PhD, creator of Polyvagal Theory\u003c\/p\u003e\n\u003cp\u003e\"Highly recommended for anyone wanting to understand, befriend, and learn to regulate their nervous system…\"\u003cbr\u003e— Gabor Maté, MD\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eGood to know\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e- Digital ebook (PDF). Instant download after checkout, readable on any device.\u003cbr\u003e- If you're new to polyvagal ideas, Anchored by the same author explains the \"why\" behind these practices.\u003c\/p\u003e","brand":"goodreadsnow","offers":[{"title":"Default Title","offer_id":49673862709403,"sku":null,"price":12.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0531\/8986\/9723\/files\/fcc04b4112631701a3d9b75f3594e3a086264530fe68fc8f9090b2a62437e97c.jpg?v=1790611247","url":"https:\/\/goodreadsnow.com\/products\/polyvagal-practices-anchoring-the-self-in-safety","provider":"goodreadsnow","version":"1.0","type":"link"}