6 Nervous System States & Their Stories (Back to the Basics Series – Part 2)
Episode 102: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
Ever find yourself stuck in a loop of overthinking—but completely frozen when it’s time to act? Or calm one moment, snapping the next, wondering what changed? You’re not alone—and you’re not broken. These are signs of different nervous system states at play.
In this episode, Amanda unpacks the six core nervous system states—three primary (regulation, activation, shutdown) and three mixed (play, stillness, freeze)—and shows how each one shapes your thoughts, sensations, behaviors, and stories. With real-world examples and a gentle teaching style, she offers a framework to help you understand your current state, not as a flaw, but as information. Once you know where you are on the nervous system ladder, you can respond with more clarity, compassion, and choice.
What We Cover in This Episode
- The three primary states (Regulation, Activation, Shutdown)
- The three mixed states (Play, Stillness, Freeze)
- How to identify your current state through sensations, emotions, thoughts, and behaviors
- Why “your state determines your story” and shapes your perception of events
Your State Determines Your Story
A central theme in this episode is that your nervous system state determines how you interpret the world around you. Same situation. Different story—depending on your level of regulation or dysregulation.
Amanda shares how:
- An anxious state might spin a lack of text reply into panic
- A shutdown state might turn it into proof you don’t matter
- A regulated state sees it for what it is: a delay, not a disaster
This is why nervous system awareness changes everything.
What Are the 6 Nervous System States?
Amanda walks through each state using five organizing lenses: sensations, emotions, thoughts, behaviors, and situations. Here’s a snapshot of the six:
1. Regulation (Green Zone)
A calm, clear state where connection and creativity thrive. You feel grounded, capable, curious. Your body is relaxed, your mind is steady, and you’re able to reflect rather than react.
2. Activation (Yellow Zone)
This is your fight-or-flight response. Your body is tense, breath shallow, and thoughts feel urgent. You might feel the need to control or fix everything—fast.
3. Shutdown (Red Zone)
Your nervous system’s final protective move. Disconnection, low energy, and apathy are common. You might feel invisible, helpless, or stuck in a fog.
4. Play (Green + Yellow)
A beautiful blend of energy and safety. Think: laughter, movement, creativity. This state boosts learning, neuroplasticity, and habit formation. Play isn’t just for kids—it’s a nervous system superpower.
5. Stillness (Green + Red)
Deep rest without fear. This is your post-yoga, shavasana calm. It’s where your body and mind can truly recharge.
6. Freeze (Yellow + Red)
A distressing combo of urgency and paralysis. You want to act but feel unable to. Internally activated, externally stuck. This is the state many clients are in without realizing it.
Why This Matters
Understanding these states—and how you uniquely experience each—makes regulation possible. Amanda introduces the idea of nervous system mapping, a process that helps you:
- Identify your default state
- Recognize how different states show up in your body, thoughts, and behaviors
- Adjust your tools based on the state you’re in
Rather than asking, “What’s wrong with me?” you’ll start asking, “Where am I on the ladder?” And that question changes everything.
Three Tangible Takeaways
- Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts.
- You experience each state differently. Start noticing your own patterns. When do you feel buzzy and urgent? When do you go flat or withdrawn? That awareness is your first step toward change.
- Try the paper-on-the-door check-in. Write “What state am I in right now? How do I know?” on a piece of paper. Tape it somewhere visible. Ask it daily. This builds awareness fast—and gently.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
