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Day 1: You’re Not Overreacting. You’re Surviving.
1 Lesson-
Start1/7: What if nothing is “wrong” with you?
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Day 2: Anxiety & Anger as Survival Energy
1 Lesson-
Start2/7: The first two survival states (that you might already know)
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Day 3: Freeze: The Clever Pause Button
1 Lesson-
Start3/7: The survival state that looks like failure (but isn’t)
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Day 4: Flop: When Your System Says “I’m Done”
1 Lesson-
Start4/7: The survival state that looks like burnout
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Day 5: Fawn & Friend: People‑Pleasing as Protection
1 Lesson-
Start5/7: Why you say “yes” when your whole body says “no”
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Day 6: Moving Back Up the Chain (Without Forcing Yourself)
1 Lesson-
Start6/7: From fawn & flop back to choice; going back up the chain
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Day 7: Completing the Loop & Your Next Steps
1 Lesson-
Start7/7: Completing the loop (and an invitation)
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The Survival Cascade: A Nervous System Mini-Course
A gentle 7-day email journey to de-mystify your Nervous System and go from 'What's wrong with me?!' to 'Oh, that's my nervous system and I understand'
Discover why your body reacts the way it does — and how to stop blaming yourself for it.
Have you ever handled a stressful situation well, then felt anxious, shaky, or on the edge of a panic attack hours later?
Or found yourself exhausted and numb even when nothing dramatic has happened?
Or noticed you say yes when everything inside you says no?
None of this is a character flaw.
It's your nervous system running an ancient survival programme called the survival cascade — and most people have never been taught the map.
In this free 7-day email course, trauma- and attachment-informed EMDR therapist and coach Katharine Brayne walks you through the full cascade:
Flight — why anxiety is often your body trying to protect you
Fight — why anger and self-advocacy are survival, not aggression
Freeze — why you go blank, numb, or "check out" under pressure
Flop — why burnout and depression can be your system doing its best, not failing
Fawn/Friend — why people-pleasing is a nervous system strategy, not a personality flaw
Each day you'll receive a short, clear email with one key idea and one tiny, doable practice.
No pressure, no homework, no fixing required — just a gentler way to understand yourself.
By the end of the 7 days, you'll have:
A clear map of your survival states and how they show up in your real life
More compassion for your reactions (including the ones that have confused or embarrassed you)
A few simple tools to help your nervous system complete what it started
A sense of what working more deeply with this material could look like, if and when you want it
This course is for you whether you're new to nervous system work or have been in therapy for years.
It meets you exactly where you are.
Course Curriculum
Katharine Brayne
Course Pricing
7 Days With Your Nervous System: A Mini Course
Free
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Discover why your body reacts the way it does — and how to stop blaming yourself for it.
