Reset Your Nervous System: Using the Safe and Sound Protocol (SSP) to Set Intentions for the New Year
A New Year, A New Rhythm
The start of a new year is such an inviting time to reflect and set intentions. Whether it’s to deepen relationships, let go of stress, or just feel more present in daily life, many of us dive into the new year full of hope and determination. But let’s be real—lasting change isn’t just about willpower. It’s hard to stick to goals when your nervous system is stuck in survival mode, constantly pulling you back into old patterns of fear, overwhelm, or shutdown.
That’s where the idea of creating a calm, regulated foundation comes in. When the nervous system is dysregulated, even the best intentions can feel out of reach. It’s like trying to build a house on shaky ground—no matter how much effort you put in, the structure can’t hold. This is especially true if you’ve spent much of your life operating in a state of stress, anxiety, or hypervigilance. That’s not a personal failure—it’s your nervous system doing its best to keep you safe in ways that might not serve you anymore.
Enter the Safe and Sound Protocol (SSP). Think of it as a gentle reset for your nervous system, helping you move from survival mode into a space where calm, clarity, and connection feel more accessible. SSP works by using specifically filtered music to target the middle ear and engage the vagus nerve, which plays a big role in regulating your nervous system. It’s not magic—it’s science—but the effects can feel pretty magical.
For many of my clients, integrating SSP alongside other somatic approaches like Brainspotting or Sensorimotor Psychotherapy has been a game-changer. These tools complement each other beautifully, working together to help clients process deeper emotions, build resilience, and feel more grounded. SSP creates a solid foundation, while therapies like Brainspotting and Sensorimotor Psychotherapy help clear the stuck emotional “debris” that can make moving forward so hard.
As we step into a new year, imagine pairing your intentions with a nervous system that’s actually on your side. A system that’s ready to support you in showing up as the version of yourself you’ve always known was possible. That’s the rhythm SSP can help create—a new rhythm for a new year.
Why Pair SSP with Talk Therapy?
The Safe and Sound Protocol (SSP) is most transformative when paired with ongoing therapy. Think of SSP as setting the stage for deeper therapeutic work—it helps regulate the nervous system so that therapy feels less overwhelming and more productive. When your body and brain feel safe, you can truly engage with the process of growth and healing.
One of the first things many clients notice with SSP is enhanced self-awareness. By calming the “noise” in the nervous system, SSP allows you to access insights that might have been buried under layers of stress or survival responses. In therapy, this can mean a shift from feeling stuck in old patterns to suddenly having clarity about what’s been holding you back—and what needs to change.
Another big benefit is increased emotional regulation. When your nervous system is more balanced, you’re better able to face challenging emotions without feeling overwhelmed or reactive. This makes processing difficult experiences in therapy, whether through Brainspotting, Sensorimotor Psychotherapy, or traditional talk therapy, feel more manageable and less emotionally draining. You’re not just surviving the process—you’re engaging with it in a way that feels meaningful and productive.
And then there’s neuroplasticity, the brain’s amazing ability to rewire itself. SSP helps create the conditions for neuroplasticity by bringing the nervous system into a state where new patterns can form. In therapy, those new patterns might look like healthier relationship dynamics, reduced anxiety, or greater self-compassion. SSP creates the foundation, and therapy builds on it, helping those shifts become lasting changes.
One of the things I love most about working with SSP is collaborating with clients and their primary therapists. If you’re already in therapy, SSP can act as a supportive tool that enhances the work you’re doing. I work closely with clients to ensure that SSP aligns with their therapeutic goals, whether they’re using it to deepen self-awareness, build emotional resilience, or simply feel more grounded day-to-day.
Pairing SSP with therapy is like giving your nervous system a reset button and then having a roadmap for what to do next. Together, they create a pathway toward the changes you’ve been hoping for—and maybe even a few surprises along the way.
The Science of Change: SSP and Neuroplasticity
Change can feel overwhelming, especially when it involves deeply rooted patterns of behavior, thought, or emotion. But here’s the good news: your brain is built for change. This incredible ability, called neuroplasticity, means that the brain can adapt, form new connections, and even rewire itself in response to new experiences.
Think of it like a hiking trail. The paths you’ve walked the most often are the ones that feel easiest to follow, even if they lead somewhere you don’t want to go. Neuroplasticity allows you to create new paths—ones that align with how you want to feel and live. But to do that, your brain and nervous system need to be in a state that’s open to learning and adapting. That’s where the Safe and Sound Protocol (SSP) comes in.
SSP works by targeting the middle ear muscles and engaging the vagus nerve, which plays a critical role in regulating your nervous system. The music in SSP is designed to create a sense of safety and connection, gently nudging your system out of survival mode (fight, flight, or freeze) and into a more balanced, regulated state. When your nervous system feels safe, the brain is more open to change—new neural pathways can start to form, and old, unhelpful patterns can begin to shift.
This is why SSP is such a powerful tool to pair with therapies like Brainspotting and Sensorimotor Psychotherapy. SSP helps "prime the canvas," creating a calm, receptive foundation where the deeper work of therapy can really take hold. Whether you’re processing past trauma, working on emotional regulation, or trying to break free from old patterns, SSP helps set the stage for meaningful progress.
As we enter a new year, it’s the perfect time to reflect on how neuroplasticity isn’t just about the brain—it’s about you. Just as your brain can change, so can your emotional and behavioral patterns. The things that once felt unchangeable—the constant anxiety, reactivity, or sense of being stuck—don’t have to define your future. SSP gives you the tools to begin shifting these patterns and create space for something new.
So, as you think about your intentions for the year ahead, consider how SSP can help you align your nervous system with your goals. It’s not about fixing yourself—it’s about supporting your system in a way that allows you to grow, heal, and thrive.
Setting Intentions with SSP
The start of a new year is the perfect time to set intentions and create space for the changes you want to see in your life. The Safe and Sound Protocol (SSP) can be a powerful part of this process, helping you reset your nervous system and align your goals with a sense of calm and regulation. To make the most of SSP as part of your new-year reset, here are a few tips to get started:
Start with a Clear Intention
Think about what you hope to feel or experience differently this year. Maybe it’s something like, “I want to feel more grounded and less reactive,” or, “I want to move through my days with more ease and less overwhelm.” Having an intention doesn’t mean putting pressure on yourself for a perfect outcome—it’s about giving yourself a focus for this work and allowing SSP to support you in that direction.Pair SSP with Reflective Practices
SSP can stir up insights and emotions, and pairing your sessions with reflective practices can help you process those experiences. Journaling is a fantastic way to track shifts in your body and emotions. You could also try mindful movement, like yoga or a gentle walk, to help integrate what you’re noticing during SSP. These practices can enhance your connection to yourself and your intentions, giving you a deeper sense of clarity and progress.Bring SSP Insights into Therapy
If you’re working with a therapist—whether it’s me or someone else—SSP can bring new layers of understanding into your sessions. As you notice changes in how your body and emotions respond to the world, these insights can guide your therapeutic work. Therapies like Brainspotting and Sensorimotor Psychotherapy pair beautifully with SSP, helping you process the deeper emotional patterns that SSP might uncover and allowing for even greater shifts.Celebrate the Small Shifts
Change doesn’t have to feel big to be meaningful. Maybe you notice a brief moment of calm where you’d usually feel reactive, or a sense of connection that feels new and surprising. These small shifts are powerful—they’re evidence that your nervous system is starting to move toward a healthier rhythm. Give yourself credit for these moments, no matter how small they seem. They’re steps toward the lasting change you’re working to create.
Remember, SSP is a process, not a quick fix. It’s about giving your nervous system the support it needs to feel safe, balanced, and open to growth. As you lean into this new year, think of SSP as a way to align your body, mind, and intentions, creating a foundation for the life you envision.
Working Together: Two Paths for SSP
One of the things I love most about working with the Safe and Sound Protocol (SSP) is how flexible it can be to meet different needs. Whether you’re starting therapy with me or already working with another therapist, SSP can be tailored to support your goals and help you create meaningful change. I offer two options for integrating SSP into your journey:
1. Integrated Approach
If you’re starting therapy with me, SSP can become a seamless part of our work together. We’ll use it alongside other approaches, like Brainspotting and Sensorimotor Psychotherapy, to support your nervous system and deepen the progress we’re making in therapy. SSP helps create a foundation of regulation, making it easier to explore emotions, process trauma, and uncover insights. Think of it as a tool to help us go deeper, safely and effectively.
2. Collaborative Support
If you’re already working with a primary therapist, SSP can complement the work you’re doing with them. In this approach, I’ll guide you through the SSP process while staying focused on your specific goals. Your therapist continues to be your primary support, and we’ll collaborate as needed to ensure SSP aligns with and enhances the work you’re doing together. This option works beautifully if you’re looking to add that extra layer of nervous system regulation to your therapeutic journey.
No matter which path you choose, my goal is always to support you in a way that feels empowering, collaborative, and aligned with your unique needs. I love helping clients explore the shifts that SSP can bring—whether it’s feeling less reactive, experiencing more emotional balance, or uncovering deeper clarity in therapy.
The work we do with SSP is never about “fixing” you—it’s about creating a space for your nervous system to feel safe enough to grow, heal, and thrive. Whether you’re just starting therapy with me or adding SSP to the work you’re already doing, I’m here to help you make the most of this incredible tool.
An Invitation to Begin the SSP
The start of a new year is such a beautiful opportunity to reimagine not just how life looks, but how it feels. What would it be like to move through your days with more ease, more balance, and less fear or overwhelm? To feel truly present in your relationships, more connected to yourself, and confident in your ability to navigate life’s ups and downs? The work of regulating your nervous system through the Safe and Sound Protocol (SSP) can help make those feelings a reality.
Whether you’re ready to dive in or just curious about how SSP might complement your journey, I’d love to connect. Together, we can explore how SSP, along with therapies like Brainspotting and Sensorimotor Psychotherapy, can support the goals and intentions that matter most to you.
The new year doesn’t have to be about grand resolutions or fixing yourself. Instead, it can be about creating space for growth, healing, and living in a way that feels aligned with who you are and who you want to be. SSP is one way to step into that space, and I’m here to guide and support you every step of the way.
If this feels like the right time for you, let’s talk! Reach out, and we can discuss how SSP fits into your journey—whether it’s as part of our work together or in collaboration with your primary therapist.
Here’s to a year of new rhythms, powerful shifts, and meaningful change.
