When Is the Best Time to Try SSP for Anxiety?

Is Now the Right Time for SSP? Here’s How to Know

If you’ve been struggling with chronic anxiety, nervous system dysregulation, or trauma responses, you might have heard about the Safe and Sound Protocol (SSP)—a nervous system-based listening therapy designed to promote calm, regulation, and connection.

But before starting SSP, many people wonder: When is the best time to try it? Should I do it while in therapy? During a stressful season or after things settle down?

The truth is, timing matters when using SSP. While it’s a powerful tool for regulating the nervous system, it works best when introduced at the right moment.

In this guide, we’ll explore:

✔ What SSP is and how it works for anxiety
✔ How to know if now is the right time
✔ Signs your nervous system is ready (or not ready) for SSP
✔ How to prepare for the best experience

What Is SSP and How Does It Help with Anxiety?

The Safe and Sound Protocol (SSP) is a neuroscience-based auditory intervention developed by Dr. Stephen Porges, based on Polyvagal Theory. It’s designed to help people reset their nervous system and feel safer, calmer, and more socially engaged.

How SSP Works for Anxiety

• SSP uses specially filtered music to stimulate the vagus nerve, which plays a huge role in emotional regulation.

• By targeting middle-ear muscles, it helps the brain shift out of survival mode, allowing the nervous system to regulate.

• Over time, SSP helps reduce chronic anxiety, hypersensitivity, and hypervigilance, making it easier to feel at ease.

But just like any nervous system therapy, SSP works best when used at the right time for your individual needs.

When Is the Best Time to Try SSP?

There’s no single “perfect” time to start SSP, but here are some key factors to consider:

When You Have a Basic Level of Stability

SSP works by activating your nervous system, and while this can be healing, it can also bring temporary discomfort as your system adjusts.

🚦 Best Time:
✅ When your daily life feels somewhat stable (not during an overwhelming crisis).
✅ When you have some tools for emotional regulation (even if they’re not perfect).
✅ When you’re open to the process and have support if needed.

🚧 Not Ideal:
⛔ If you’re in acute distress (e.g., a major life crisis, recent trauma, or deep emotional instability).
⛔ If you feel completely dysregulated most of the time.

Pro Tip: If you’re in a high-stress season, focus on grounding and stabilization first, then introduce SSP when you feel more resourced.

When You’re Not Overloaded with Other Intensive Therapy

SSP is powerful, and while it pairs well with therapy, starting it alongside deeply triggering trauma work might be overwhelming.

🚦 Best Time:
✅ When your therapy work feels steady (not in the middle of deep emotional processing).
✅ When you can take time to notice and integrate what SSP brings up.

🚧 Not Ideal:
⛔ If you’re in intensive trauma therapy, doing EMDR, or diving into deep emotional work at the same time.

Pro Tip: If you’re actively in therapy, talk to your therapist about how to incorporate SSP without overload.

When You Can Set Aside Time for Integration

SSP isn’t just about listening to music—it’s about how your nervous system integrates the experience. Rushing through it can lead to overstimulation or minimal results.

🚦 Best Time:
✅ When you have space in your schedule for self-care and reflection.
✅ When you can go slowly and listen to your body.
✅ When you’re willing to pause if needed and not push through discomfort.

🚧 Not Ideal:
⛔ If you’re in a period of high stress, travel, or constant overstimulation (e.g., moving, starting a new job).

Pro Tip: Plan to start SSP when you have at least a few weeks where you can focus on yourself and adjust as needed.

When You Have Support in Place

Even though SSP is designed to help regulate your nervous system, the process can stir up emotions or temporary discomfort before full benefits kick in.

🚦 Best Time:
✅ When you have a therapist, coach, or support system in place.
✅ When you can check in with someone if emotions surface.
✅ When you have co-regulation options (friends, pets, grounding techniques).

🚧 Not Ideal:
⛔ If you feel completely isolated or unsupported in your healing process.

Pro Tip: If you don’t have professional support, consider joining an online SSP support group or finding a trusted person to check in with.

How to Prepare for the Best SSP Experience

If you’ve decided that now is the right time, here’s how to set yourself up for success:

1. Start with Gentle Nervous System Regulation Practices

Before starting SSP, practice small regulation techniques like:
✔ Deep breathing (long exhales)
✔ Gentle movement (walking, rocking, stretching)
✔ Co-regulation (spending time with safe people)

2. Go Slow & Listen to Your Body

Rushing SSP can lead to overstimulation. Instead:
✔ Start with just 5-10 minutes at a time.
✔ Notice how your body feels before increasing listening time.
✔ Take breaks if emotions or sensations feel overwhelming.

3. Track Your Nervous System Responses

Journaling or using a tracking app can help you notice shifts in your:
✔ Mood
✔ Energy levels
✔ Physical sensations

4. Have a Plan for Self-Care

SSP can be deeply regulating, but also activating as your nervous system recalibrates. Prepare with:
✔ Calming routines (warm baths, soothing music, gentle movement)
✔ Extra sleep and hydration
✔ A plan to pause if needed

The Right Time Is When Your Nervous System Feels Ready

There’s no one-size-fits-all answer for when to start SSP, but the best time is when you:
✔ Feel somewhat stable (not in deep crisis).
✔ Have space in your life to integrate the process.
✔ Are open to the experience and have support if needed.

If now doesn’t feel like the right time, that’s okay—your nervous system will tell you when it’s ready. When you do start, remember that slow, gentle, and intentional are the best ways forward.

Next Steps:
✅ Check in with yourself: Does now feel like the right time?
✅ Talk to a therapist or provider to discuss the best plan for you.
✅ If you’re ready, start preparing your nervous system for a smooth transition.

To find out more about my services, click here: Safe and Sound Protocol