The 6 Nervous System States: Understanding Mixed States for Better Self-Awareness
Episode 12: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
Most people know what anxiety or depression feel like—but those weird in-between states? Wired and tired. Restless but frozen. Able to rest but not quite relaxed? They’re confusing, common, and rarely explained.
In this episode, we break down the six distinct nervous system states—including three “mixed states” that often leave you feeling stuck, frustrated, or unsure what’s happening in your body. When you can name your state, you can meet it—and choose tools that actually match what your system needs.
What We Cover in This Episode
- The three foundational nervous system states (regulation, activation, shutdown)
- The three mixed states: freeze, play, and stillness
- How to identify which state you’re in through thoughts, emotions, behaviors, and body sensations
- Why some regulated states might feel uncomfortable if you’re not used to them
- How to use this awareness to support your healing journey
The Three Foundational States (Review)
Green Zone: Regulation (Ventral Vagal)
- Thoughts: “I can handle this. I’m capable. There’s enough time. The world is safe.”
- Emotions: Calm, grounded, safe, curious, creative, content
- Behaviors: Productive, introspective, social, compassionate toward others
- Body sensations: Steady energy, relaxed breathing, good digestion, feeling of stability
This doesn’t mean everything is perfect—it means you feel equipped to handle whatever you’re facing.
Yellow Zone: Activation (Sympathetic)
- Thoughts: “I have to do this right now or else. There’s no time. Are they mad at me?”
- Emotions: Worry, anxiety, fear, anger, panic, irritation
- Behaviors: Catastrophizing, being defensive, controlling, overworking, disrupted sleep
- Body sensations: Fast heart rate, shallow breathing, clammy hands, muscle tension, tunnel vision
This is your fight-or-flight state—mobilized and ready for action.
Red Zone: Shutdown (Dorsal Vagal)
- Thoughts: “It doesn’t matter. I can’t cope. What’s the point? I’m invisible and alone.”
- Emotions: Numb, flat, disconnected, depressed, hopeless, apathetic
- Behaviors: Social withdrawal, zoning out, flat tone or facial expressions
- Body sensations: Numbness, fatigue, fogginess, heaviness, disconnection from your body
This is when your system becomes so overwhelmed it shuts down completely.
The Three Mixed States: Where Things Get Interesting
Freeze State (Activation + Shutdown)
A dysregulated state where your system is so activated it becomes immobilized. From the outside, it may look like shutdown, but inside it feels very different.
- Thoughts: “I have to, but I can’t. I should, but it feels impossible.”
- Emotions: Anxious and overwhelmed, stuck, frustrated, ashamed
- Behaviors: Avoidance, scrolling, frozen with tasks, mind racing with inaction
- Body sensations: Stiffness, tension, racing thoughts, blankness, heaviness
This isn’t laziness or procrastination—it’s a nervous system in overload.
Play State (Regulation + Activation)
A regulated state that blends safety and energy—the sweet spot of joyful engagement.
- Thoughts: “This is fun. I’m safe to be silly.”
- Emotions: Playful, excited, happy, connected
- Behaviors: Laughter, movement, games, lighthearted interaction
- Body sensations: Buzzing with energy, lightness, grounded excitement
This is what it feels like to laugh with friends, engage with kids, or move your body with ease.
Stillness State (Regulation + Shutdown)
When your calming dorsal vagal system blends with safety, you access deep, restorative stillness.
- Thoughts: “It’s safe to rest. I’m allowed to slow down.”
- Emotions: Present, relaxed, content
- Behaviors: Leisurely rest, slow walks, gentle stillness without guilt
- Body sensations: Grounded, slow breath, peaceful body, felt release
This is the difference between crashing from exhaustion and choosing rest.
Why This Awareness Matters
When you can identify your current state, you can:
- Use the right tools: What soothes activation won’t help shutdown. Matching tools to state is everything.
- Interrupt shame cycles: “I’m frozen” is a more helpful reframe than “I’m lazy.”
- Grow regulation: Knowing when you’re in play or stillness helps you cultivate those healing states.
Measure healing: Noticing progress—like resting without guilt—is a powerful sign of nervous system change.
The Discomfort of Regulation
If you’ve lived in dysregulation, feeling safe might not feel… safe. It might feel unfamiliar. Boring. Even threatening.
Learning to tolerate and then enjoy regulation is part of healing. A client once said, “I could read for five minutes before guilt kicked in.” That’s not failure. That’s progress.
Building Comfort with Regulation
When you notice yourself in a regulated state but feel uncomfortable:
- Remind yourself: this isn’t wrong, it’s just new.
- Stay present. Keep reading, resting, or playing.
- Let your nervous system learn that safety is safe.
Three Tangible Takeaways
- Learn the Six-State Map: Three regulated states (regulation, play, stillness). Three dysregulated (activation, shutdown, freeze). Start noticing where you spend most of your time.
- Identify Your Current State: Throughout the week, check in: What am I thinking? Feeling? Doing? Sensing? Label the state—not to pathologize, but to understand.
- Practice Staying in Regulated States: When you hit regulation, don’t rush out of it. Pause. Breathe. Stay. Teach your body that peace is safe.
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)
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
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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.
