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You cannot regulate without first entering a place of safety and connection.

If you're stuck in fight, flight, or freeze mode, your body isn’t in a state where true regulation and rewiring can occur. The brain is misreading the moment as danger. An intrusive thought can trigger panic or shutdown. You spiral, trying to solve or escape the thought, but your nervous system is locked in survival mode.

Let me share a quick story about my rescue dog, Dolly.

When Dolly first came home, she was hypervigilant. A sudden movement, a loud sound, even a gentle touch could send her into freeze or flight. Her body didn’t yet know safety. But over time, through consistent connection, gentle cues, and co-regulation, she began to soften. Her tail wagged more. Her eyes relaxed. Her body learned: “I am safe now.”

Humans aren’t so different.

To begin healing, we must speak to our nervous system in a language it understands—safety, connection, presence. Here are a few ways to do that:

🌿 Orient to your environment Look around. Name five things you see. Let your body know: “I am here, and I am safe.”

🫱 Touch with intention Place a hand on your heart or cheek. Gentle touch can signal safety faster than words.

🎶 Use sound to soothe Hum, sing, or listen to calming music. Vibrations help regulate the vagus nerve.

👥 Connect with someone safe Even a brief moment of eye contact or a shared laugh can shift your state.

This is how we begin to rewire. Not through force, but through safety. Through connection. Through repetition.

Your body is listening. Let’s speak to it with kindness.

With warmth, Jen @OT_Intuition The Intuitive Living Collective

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