Lección 1
What Is Stress? And How Does It Affect Our Nervous System?
In this first session, we will explore the difference between positive and negative stress, and how this affects our lives.
So then we will continue exploring the 4 types of states of the nervous system:
- Flight or fight (survival)
- Freezing (survival)
- Security (salvation)
- Fawn (pleasing) ( this one specifically will be discussed further down the course)
The first objective of this session is to identify the predominant state of our Nervous System and identify the type of stress we often face in our lives.
Lección 2
The Role Of The Nervous System And Perceived Threats
The fundamental task of our nervous system is to ensure our safety, maintain bodily balance, and respond appropriately to threats. People often mistake feeling safe as a mental state, but safety is a visceral and bodily sensation. When the body feels safe, the gut is relaxed, breathing is deep, the face is at ease, and the environment feels friendly. Metabolic and physiological functions are harmonious: digestion works well, sleep is restful, and most importantly, the body is capable of self-repair and self-healing.
However, in modern society, this function is often severely tested, as we face not only real dangers (such as predators in the animal world) but also perceived, unreal dangers that trigger the same physiological responses without an actual imminent threat.
Lección 3
Familiarity As A Survival Mechanism, And The Window Of Tolerance
The saying "The nervous system prefers a familiar hell over an unknown paradise" is based on an understanding of how our nervous system operates, particularly when shaped by experiences of chronic stress, trauma, or relational dysfunction.
The nervous system is designed to ensure our survival. One of its main priorities is not necessarily well-being but rather predictability, familiarity, and safety. This means it tends to prefer what is familiar and known, even if it is painful or dysfunctional, over what is unknown, which may be perceived as risky or potentially dangerous.
When someone lives in a state of survival mode (hyperarousal or hyperarousal) for a long time, their nervous system becomes accustomed to this condition as if it were their "normal reality."
Lección 4
The Influence Of Shame On Nervous System Regulation
Shame is a powerful and complex emotion that significantly impacts the regulation of the nervous system. Many people are often unaware of how much shame they have unconsciously accumulated. Rooted in the perception of being fundamentally flawed, problematic, unworthy, or rejected, shame can lead to nervous system dysregulation, especially when it becomes chronic or unresolved. Understanding how shame interacts with the nervous system can help us grasp its effects and identify paths to healing.
Lección 5
De-shaming Ourselves And Opening Up To Feelings
Shame profoundly impacts the healing of the nervous system by keeping the body and mind locked in cycles of dysregulation. It often arises from unresolved traumas or deeply ingrained feelings of inadequacy, creating a persistent sense of unworthiness or danger. This state activates the survival responses of the nervous system—fight, flight, or freeze—leaving individuals in a chronic state of hypervigilance or collapse. To escape the overwhelming discomfort of shame, many turn to addictions, using substances, behaviors, or distractions as coping mechanisms. However, these short-term solutions exacerbate the dysregulation by reinforcing avoidance rather than resolution, keeping the nervous system trapped in survival mode. Breaking this cycle requires fostering self-compassion, safety, and connection, allowing the nervous system to gradually shift out of shame and into a state of regulation and healing.
Lección 6
Feeling A Step Towards Healing
Let me share a secret with you: Emotions are messengers.
They’re not here to hurt you. They’re here to guide you. Sadness might say, 'I need rest.' Anger might whisper, 'Something isn’t fair.' Fear might warn, 'I need protection.' shame needs self-love and acceptance etc
When we feel these emotions, we give them a chance to speak—and in doing so, we release their hold on us. It’s like letting a river flow freely instead of damming it up. The energy moves, and we feel lighter, freer, more alive."
Lección 7
Difference Between Male And Female Nervous System
The male and female nervous systems are very similar in biology and function, but some differences can influence how men and women respond to stimulation, stress, and emotional regulation. These differences are shaped by genetic, hormonal, structural, and cultural factors.
Let's see them together.
Lección 8
The Fawn Response: The Nervous System’s Reflex Of Compliance
Imagine yourself in a forest, surrounded by shadows and mysterious sounds.
When faced with a predator, the human mind has four instinctive reactions: fight, flight, freeze… and then there is Fawn, the response of appeasement, of adapting to danger to survive.
Let's see how it manifests and how it primarily affects women due to their tendency toward "tend and befriend"(nurturing and building connections).
Lección 9
Co-Regulation And Self-Regulation
Co-regulation and self-regulation are two distinct but complementary processes that help maintain balance and adapt to challenges. Co-regulation is the ability of two or more individuals to synchronize and positively influence each other's physiological and emotional states through safe relational and social connections. Self-regulation, on the other hand, is the ability to autonomously regulate one's own physiological and emotional state without the direct support of another person. In summary, co-regulation and self-regulation are two sides of the same coin in the management of the nervous system. Let’s explore them together.
Lección 10
A Practical Plan To Exit Survival Mode
A structured plan to exit survival mode and promote nervous system regulation should take a holistic approach, integrating somatic, emotional, cognitive, and relational practices.
We must focus on 6 Phases:
Phase 1: Awareness and Understanding
Phase 2: Stabilization and Safety
Phase 3: Regulation and Reprogramming
Phase 4: Connection and Relational Growth
Phase 5: Boundaries and Limiting Stress
Phase 6 Integration and Resilience
Let's take a look at them together, in this audio.
Lección 11
Understanding Better The Iper And Ipo Activations
Exercises for Immobilization (Freeze/Collapse State)
The immobilization state is characterized by hypoarousal—feelings of numbness, disconnection, or lethargy. The goal is to gently "wake up" the nervous system and restore engagement.
Exercises for Fight-or-Flight (Hyperarousal)
The fight-or-flight state is characterized by hyperarousal—feelings of panic, anxiety, or excessive energy. The goal is to first release the excess of energy and then to calm the nervous system to create a sense of safety.
The following sessions will be guided exercises to face those states.
Lección 12
Guided Exercise For Immobilization
When we enter Immobilization, our body doesn’t feel safe. Everything seems out of control, life feels overwhelming, and it all seems too much to handle. The mind whispers: I can’t, I’m unable. The body feels heavy, numb, and paralyzed. There is no energy, and we often end up resorting to our usual dysfunctional behaviors—hours on social media, TV, binge eating, smoking, drinking—because we feel powerless and hopeless. It’s easier to numb ourselves even more, to anesthetize, rather than face what’s truly happening inside. This exercise is designed to gently awaken the body, restore a sense of safety, and reconnect with our true inner state. I hope you enjoy it.
Lección 13
Guided Session For The Iper-activation Of The Nervous System
When the nervous system is trapped in hyperactivation, caught in the storm of fight-or-flight, our body and mind remain on high alert, draining our energy and clouding our clarity. To shift out of this state, we need to release the excess energy safely, and then connect with the breath, and presence. Through intentional regulation, grounding in the body, slowing the breath, and reconnecting with the moment, we remind our system that it is safe to soften.
I’ve created an audio-guided exercise designed to gently lead you back to balance, helping you move out of stress and into a state of calm and restoration. Let this be your anchor to a pathway back to yourself. Listen now and allow your nervous system to unwind.
Lección 14
Resilience The Path Of Healing
Resilience is not just about enduring—it’s about rising. It' about building the foundation for healing, is about allowing ourself to understand what we really need in order to grow and prosper, not just survive in this life.
In this transformative audio, I guide you through the art of building resilience, the key to stepping out of survival mode and into a life of true strength and purpose. You’ll discover why resilience is the foundation of healing, how to cultivate it, and how it empowers you to face challenges with clarity and courage. If you’re ready to break free from cycles of struggle and step into your power, this is where the journey begins.
