🔄 Unstuck Strategies: 5 Step Guide To Getting Unstuck! 🌱

Embrace the Muck and Messiness

 🔄 Unstuck Strategies: Quick 5-Step Guide for Getting Unstuck! 🌱

Hey there, Rockstar of Resilience! 🎸

🎉 If you're feeling the annual tug-of-war between the pressure of New Year's resolutions and the desire just to be your glorious self, you're not alone. Let's be real; as we kick off the new year, the hype around reinventing ourselves is as overplayed as the old-time jingles. 🙄 This year, I'm skipping the resolution revolution and tuning into a different frequency. How about you?

At A Glance

  •  🎉 Skip resolution hype, tune into authenticity.

  •  🔄 Feel like "Groundhog Day"? Time for change!

  •  🍵 Cozy up, let's reignite life's spark together.

  •  💖 Laughter, wisdom, heart on our unstuck journey.

  • 🛠️ 5+ Unstuck Strategies

  •  💨 Deep Breaths: Nourish with each breath.

  • 🗣️ Speak Kindly: Use affirmations to shift mindset.

  •  📖 Dive Deeper: "Self-Compassion" by Dr. Kristin Neff.

  •  🌷 Self-compassion = Self-respect. Embrace your journey!

Have you been cast in your own versions of "Groundhog Day: The Superwoman's Saga,"? Wake up, juggle life, repeat – the same thing every day! Deep down, you might be sensing that itch, that whisper of 'maybe I'm stuck?' and wondering what the next scene in your life could look like.

I'm right there with you; choosing to redefine my life in a way that fits my desires and dreams sans alcohol is not always easy to do. I say it's our time to break free from the script, explore sticky spots, and carve out a path that feels authentically ours.

Pour yourself a cup of herbal tea, grab your coziest blanket, and let's chat about how to find that spark again. Whether it's reigniting passion in your relationships, tweaking your health habits, or exploring the potential locked within your DNA – we're doing this together, join. And the best part? We're doing it our way, with a side of laughter, wisdom, and a whole lot of heart. 💖

💃🏼 Let's break down five+ strategies for getting unstuck:

Embrace the Muck and Messiness– It's time to be an emotional archaeologist; you've got to dig through the layers of time. Dr. Kristin Neff's work on self-compassion shows that treating ourselves with kindness (even when we mess up) is crucial for emotional well-being.

What if I told you that the secret to untangling the lies we tell ourselves and others… (I'm fine… Sure, no problem… etc.) is patience, care, and, yep, embracing your muck!

Life is messy, complicated, and downright muddy at times. Often, we berate ourselves for not having it all figured out, especially when we hit our Hallmark milestones, the 40s, 50s, and 60s. But Dr. Kristin Neff's work on self-compassion teaches us that it's okay to be a work in progress.

Think of it this way: when you discover an old box of keepsakes, you don't just dump it out and dismiss the contents, right? You sift through each item carefully, reliving memories and processing emotions. I recently did this with a box I found in my attic with old love letters and photographs. (WOW, my hair from the 90s was something!) It's a delicate and kind process. That's how you need to explore – be gentle and patient as you explore the layers of your experiences, emotions, and beliefs.

So, when you're feeling a little (or a lot) stuck, here's a little exercise to practice self-compassion step by step:

1. Find a Quiet Space: Locate a spot where you can be alone with your thoughts, even if it's just for a few minutes. Maybe it's your car before you pick up the kids or your bathroom (hey, privacy is privacy!). 🚽

2. Hands-On Heart: Place one hand over your heart. The physical touch is a powerful trigger for providing comfort and reducing stress.🫀

3. Deep Breath: Breathe deeply through your nose and slowly out through your mouth. Imagine each breath reaching down to the roots of your being, offering nourishment and care. 💨

4. Speak Kindly: As you breathe, say to yourself, "This too shall pass." You can also try affirmations such as, "I am doing my best," or "I am worthy of patience and kindness." These phrases aren't just feel-good mantras; they're scientifically supported to help shift your mindset and reduce self-criticism.

5. Visualize A Warm Hug: Picture the warmth from your hand spreading throughout your body. Imagine it's a warm hug from the universe or your future self, thanking you for being brave and doing the hard work.

By embracing your inner muck with kindness and self-compassion, you empower yourself to gently wade through it and come out the other side, not just unstuck— but transformed! Remember, every archaeologist finds treasures amidst the dirt. Your treasures are the lessons learned, the strength gained, and the wisdom to carry forward.

Self-compassion is not self-indulgence; it is self-respect. And you, my friend, have earned every ounce of respect. 🌷

📚 Want to dive deeper? Check out Self-Compassion: The Proven Power of Being Kind to Yourself by none other than Dr. Neff herself.

Try An Attitude of Gratitude 🕊️

I'm not just talking about saying thanks for that decaf latte. No! I'm asking you to dive into your journal and get specific. "I'm grateful for my body's strength when I power-walk singing Ironic by Alanis Morisette 🎤 It's like rain on your wedding day; it's a free ride when you've already paid; it's the good advice that you just didn't take. Who would've thought... it figures?" 🎶 

Research by Robert A. Emmons, Ph.D., shows that gratitude does more than make us feel good; it can improve our physical health, too. So, let's raise our gratitude glasses (filled with sparkling water, of course)! 🥂

Move and Groove Your Way to Joy 🕺🏾

Suddenly, you hear the infectious song, "I'm walking on sunshine, wooah, and don't it feel good!" a quintessential feel-good track from the 1980s. 🌞🎶 tickles your ears, and your feet start tapping; that invincible feeling is more than a throwback thrill. It's rooted in science. When you break into a spontaneous dance, your body kicks into joy-generating mode by releasing a flood of endorphins, the biochemical dynamos known for their role in pain relief and pleasure enhancement.

But that's not all. Dopamine, another neurotransmitter, joins the party too. Often dubbed the 'reward chemical,' dopamine surges when you're grooving to your favorite tunes, contributing to that rush of happiness you feel.

Let's get even more technical: Serotonin levels (the key hormone that stabilizes your mood, feelings of well-being, and happiness) also get a boost from rhythmic movement. This trifecta of neurotransmitters—endorphins, dopamine, and serotonin—orchestrates what could be considered a natural high that comes without a cost to your health and well-being! (Now that's something to cheer about!)

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week. This guideline is based on a wealth of research indicating significant health benefits. Regular physical activity is linked to a lower risk of diseases like type 2 diabetes, cardiovascular disease, and even certain types of cancer. Plus, according to a 2019 study published in The Lancet Psychiatry Journal, regular exercise is associated with a decreased incidence of depression.

This isn’t limited to intense workouts either; even moderate, enjoyable movement, like dancing, counts towards your weekly goals.

So, when you break out to the beat of Olivia Newton-John's "Let’s Get Physical," you're doing more than just recreating a fun '80s workout video. You're engaging in a scientifically-backed method of boosting your mood, enhancing your health, and adding a spring to your step that can make even the dullest day feel a little brighter. Go lace up those dance shoes and get those endorphins flowing! 🧘‍♀️💃

Connection is Key 👯‍♀️

Ever considered your coffee dates more than just a caffeine fix or a chance to gossip about the latest book club novel? Well, it turns out that these social rendezvous are not just enjoyable—they're also a form of Self Preservation that can have substantial benefits for your heart. 🫖💬

Let me pour you some evidence with that decaf: According to a study published in the American Journal of Public Health, researchers have found that maintaining strong social ties can significantly reduce stress and potentially lower the risks associated with cardiovascular problems, which is particularly noteworthy for the heart health of women, especially during the transformative years of menopause.

The science behind it is compelling. Social interactions can lead to the release of oxytocin, often referred to as the "love hormone," which has a soothing effect that can counteract stress hormones like cortisol. Less stress means less strain on your heart, thus lowering the risk of hypertension and heart disease. It's like a health elixir disguised as a catch-up session with your pals!

But it's not just in-person meetups that count. Even your Zoom book club meeting where you dissect the latest self-help sensation or debate the newest mystery thriller will support you. It's doing more than just keeping your mind sharp. It's giving your heart some health points too. And those Saturday morning walks with your BFF, where you solve the world's problems one step at a time, are actually a double whammy of goodness. You're not only benefiting from the physical exercise, but the emotional support and connection also contribute to a healthier cardiovascular system.

So next time you're scheduling your week, remember to prioritize those coffee dates, book club meetings, and friend walks. They're not just pleasant diversions; they're essential components of your Self Preservation routine that support both your emotional well-being and your heart health. Your ticker will indeed thank you for that connection time. ❤️🚶‍♀️💬

Don't underestimate the power of your social calendar. It's more than just fun—it's a strategic move for lasting health. And that's something to raise your favorite mug to!

SMART Goals for the Win

That's Specific, Measurable, Achievable, Relevant, and Time-bound goals for the uninitiated. Break your “getting unstuck” plan into bite-sized pieces. Want to start meditating? Aim for 5 minutes a day rather than an hour. Research backs this up – bite-size goals can lead to supersize satisfaction. 🎯

Did you know? Laughing can increase blood flow by 22%. Why do you think I keep on trying with the jokes?

😁 Today's smile:

Why don't scientists trust atoms? Because they make up everything, just like my excuse for not joining the latest fad diet. 🤪

Remember, even on the days when you feel like a VHS in a Netflix world, you're still the star of your own show. Keep shining!

With love and laughter,

Lane + Tamar

P.S.: Hit 'reply' if you're ready to share your goals – We're your personal cheerleaders! Ready for the Recovery Reset? Join us.

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This email contains information based on scientific research and is intended for educational and motivational purposes. It should not replace advice from a qualified healthcare provider. Always consult with a professional for personalized health advice.