Week 1: Foster a Responsive Mindset

A journey of a thousand miles begins with a single step.

Lao Tzu

In Phase 1, you are rebuilding trust in both food and your body. When you’re caught in the C-FAST cycle, food and unpleasant bodily sensations start to feel like danger cues. This loss of trust keeps you stuck in the cycle. Rebuilding that trust is essential for breaking free from the C-FAST.

The first step on this journey is fostering a responsive mindset.

Responsive Mode

Our responsive mode is our natural state of calm, safety, and “rest and digest.” Unfortunately, our Protector can be so active that we sometimes forget this peaceful state even exists!

Reactive Mode: Our Protector

The Protector is the part of our mind that works to keep us safe, helping us respond to perceived threats. It involves both the brain—especially the limbic system and amygdala—and the nervous system.

“Vigilance” is a good word to describe the Protector’s job, which includes:

However, the Protector can sometimes become overactive, slipping into hyper-vigilance—also known as Reactive Mode. When this happens, it sees danger around every corner and constantly “sounds the alarm.” It’s simply trying to keep you safe—but it may be taking its job a little too seriously!

When you’re caught in the C-FAST cycle, your Protector may start viewing certain foods or unpleasant sensations as threats. By bringing compassion and understanding to your Protector, you can begin to soften these alarm reactions and help your body return to a calmer, more balanced state.

My Soothe Your Protector Guided Visualizations are based on this principle.