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Contents

Foreword 1

1. Understanding Your Brain 4

2. Wire Your Brain for Happiness 12

3. The Power of Small Shifts 29

4. You’re Wrong About Sleep 38

5. Nurtured Body, Nurtured Mind 46

6. Connecting with What Matters 52

The Art Of Moving Forward 58

Resources 62
Foreword

F eeling stuck is something we’ve all experienced.

You may catch yourself doom-scrolling on your phone for

hours, eating too much junk food, or binge-watching shows late into
the night, sacriAcing sleep.
'nd despite knowing these things arenIt good for you, you canIt
seem to stop.
You donIt want to feel this way, but you just canIt get yourself out
of the loop.

TIve been there more times than T care to admit. "his feeling of being
in a LrutL may have been triggered by a bad breakup, losing a job, or
simply because itIs winter and dark. 'HH. "EM. "TBM.
Gut, my desire to Agure out actually eJective ways to take back
control during such dark periods and help myself climb out of these
pits has always been strong.

Tf youIve been familiar with 2rit 0ournals, you already know that
TIve been deeply interested in mindfulness and psychology for over a
decade.
Tn (R(R, T decided that the best way to help people improve their
mindsets was to get certiAed as a yoga instructor and mindfulness
teacher while embracing a secular Guddhist mentality Oyou can read
( 2UT" 0NSUX'HD, 'HMK'XZU' 1N)B'

about my 4R-day silent meditation experience in "hailand on the 2rit

0ournals blog—.
Gut in (R(é, T experienced new depths of darkness, which pushed
me to take a deeper dive into mood changes, depression, and burnout.
Do, for months, T decided to focus my attention speciAcally on
common mental health struggles such as anxiety, depression, and
burnout, to be able to help myself and others5including you, T hope.
"his ebook is the Arst result of that, but certainly not the only one.

TIve read many books on mental health and got through my fair
share of clichWs and unhelpful advice. T promise you.his book isnIt
meant to tell you that you feel bad because you havenIt exercised for
weeks, nor am T going to guilt you into taking cold showers at C a.m.
T also don’t promise to LAxL you to the point where life will always be
rainbows and unicorns.
"here is no such thing5and thatIs okay. Mbbs and 3ows are a
necessary part of life.

qhat TIm hoping to achieve with this book, instead, is to help you
meet yourself where you are, understand why you’re feeling this way,
and take small, deliberate steps toward a more meaningful, intention-
al, and joyful state of mind.

Dcience tells us there’s a reason we are so stuck at times when weIre

down for a prolonged period of time.
Nur brain and body respond to stress, habits, and emotions in ways
that can trap us.
Gut we can also turn to science for practical, evidence-based tools
to get out of the rut and back into whole-hearted presence.
 "EM D TMX M NF 2M""TX2 SXD"S 1

"his book is the guide T wish T had during my most stuck moments.
qell, let’s be honest, T write all of my books and journals with a past
version of me or a friend of mine in mind.
Tt just feels more authentic to me this way instead of chasing trend-
ing keywords. Gut as always, T promise to always bring high- uality,
science-backed information. Mven for this book5and for my book
on burnout, coming in (R(C5TIve spent countless hours researching,
studying, and experimenting with tools. 'nd now, T want to share
them with you, hoping theyIll beneAt you too.
Het’s get started.
Chapter 1
Understanding
Your Brain

“When we are no longer able to change a situation, we

are challenged to change ourselves.”
– Viktor Frankl

Y ou already know all the things that would help you feel better:
getting more sleep, moving your body, eating better, meeting
your closest friends.
So why aren’t you doing them?
The answer isn’t laziness or lack of discipline—it’s biology.

How Stress Hijacks Our Brain

When life feels too overwhelming, your brain prioritizes survival. To

simplify things a bit, the prefrontal cortex—the part of your brain
responsible for planning, logic, and self-control—takes a backseat,
while the amygdala, your brain’s fear center, steps in to take control.
 THE SCIENCE OF GETTING UNSTUCK 5

This means you’re more likely to default to behaviors that feel safe
and easy—such as scrolling on your phone or eating snacks—rather
than engaging in activities that require e'ort. Yes, even things you
normally love and would prefer to do, tend to require a bit too much
e'ort when youBre in a dark place.

We were designed this way. It’s an automatic system that was ori-
gially meant to protect you in moments of danger.
When the amygdala takes over, it Roods your body with stress
hormones like adrenaline and cortisol, priming you to Jght, Ree, or
freeze.
In prehistoric times, this was life-saving. The sharp spike in
cortisol helped our ancestors outrun predators or survive immediate
threats.

Aut here’s where the issue begins: the amygdala doesn’t distinguish
between actual danger and modern-day stressors.
Sure, your boss making you work overtime again is probably less
immediately life-threatening than facing a saber-toothed tiger in the
wild, and youBd likely prefer to use your logical brain more in the Jrst
scenario. Aut for your brain, stress is stress.
Aoth scenarios trigger the same Rood of hormones, even though
the “threat” isn’t something you can Jght or outrun. It sucks: but itBs
normal.
In the next chapter, weBll take a closer look at cortisol and other
chemicals, to help you understand better whatBs going on in your
brain.

The Familiarity Trap

" GLIT XOULNDZS, DZEMDN6LD KOjPD

When the amygdala takes over, it doesn’t (ust impair your ability to
think rationally—it also messes with your brain’s reward system.
Suddenly, your instincts start whispering: Do what feels easy. Do what
feels safe.
Familiarity is your brain’s way of conserving energy.
This is why, when you’re overwhelmed, you gravitate toward
activities that require little-to-no e'ort or decision-making, like
doom-scrolling or binge-watching NetRix and eating cereal yet again
despite your body craving for a more nutritious meal.
What youBre experiencing is called the “familiarity principle.”
)sychologists have found that we’re naturally drawn to what feels
predictable and safe, even if those choices aren’t good for us.
6i'erent parts of our brain are at a tug-of-war: the rational brain
knows that you really shouldnBt do these things and makes you feel
increasingly more guilty or disappointed in yourself for not 7knowing
better7, but your amygdala keeps taking over the control.

In moments of stress, anything that requires conscious e'ort—like

exercising, (ournaling, or even something seemingly as simple as de-
ciding what to eat—can feel like scaling a mountain.
Your brain *subconsciously, of course8 interprets these tasks as ad-
ditional “threats” that demand too much energy when your system is
already overwhelmed.
Lemember, your brain is, in a way, stuck in prehistoric times, and
thinks that you need all your energy for survival.
Change and e'ort, by their very nature, feel threatening.

Why Are We Holding Onto Stress So Much?

 THE SCIENCE OF GETTING UNSTUCK 9

Ds we discussed before, cortisol spikes were short-lived in the prehis-

toric era—and it still is for most animals.

Our ancestors either fought the predator or Red, burning o' the
stress through immediate physical action. Once the threat was gone,
their bodies returned to baseline.

You can see it by looking at animals after they (ust escaped death by
a predator. They instinctively allow their bodies to tremble, releasing
adrenaline and cortisol in response to stressful events.
)ractices like TLE therapy are building on this idea, teaching you
to release built-up emotions from your body through intense shaking
and vibration.

We modern humans lost our natural, instinctive outlets for stress.

But we can learn to develop it again.

111

So Why Do We Get Depressed Just Because It’s Dark?

It might sound ridiculous at Jrst that we can get depressed (ust because
we donBt see the sun that much. Dfter all, wasnBt it something that our
ancestors also had to face?
0 GLIT XOULNDZS, DZEMDN6LD KOjPD

Aut these Winter Alues, also known as Seasonal D'ective 6isorder

*SD68 are more common than we think—and if we look at our brainBs
chemistry, itBs not that surprising, either.

When sunlight becomes scarce, it disrupts two critical systems in

your body: serotonin production and your circadian rhythm.
First, let’s talk about serotonin. This neurotransmitter is often
called the “feel-good” chemical because it helps regulate your mood,
sleep, and even appetite. Sunlight plays a ma(or role in stimulating
serotonin production.
When there’s less light, your brain produces less serotonin, which
can lead to feelings of sadness, fatigue, and disconnection.
In the next chapter, weBll dive deeper into how you can get more
serotonin in your life.

Next, there’s your circadian rhythm.

This internal clock governs everything from when you wake up to
when you feel hungry to when you feel sleepy. Sunlight acts as the
master regulator of this rhythm, signaling to your brain that it’s time
to be alert and active.
Without enough light, your circadian rhythm can fall out of sync.
This is why darker days can leave you feeling groggy in the morning
and restless at night.
To make things worse, the lack of serotonin and the disrupted
circadian rhythm often lead to a reduction in melatonin produc-
tion—the hormone that helps you wind down and get quality sleep.
So, not only are you feeling down, but you’re also likely not sleeping
as well, which creates a vicious cycle of fatigue and low mood.
 THE SCIENCE OF GETTING UNSTUCK 2

Add to this the behavioral changes that often come with

winter. You may spend less time outside, get less physical activity, and
have fewer social interactions—all of which further impact your mood
and energy levels. It’s no wonder that the colder, darker months can
feel like an emotional fog.
Dnd when cortisol is already present in your system, the lack of light
in winter months can exacerbate the problem.

So, did our ancestors experience SD6 the way we do today? Not
likely.
ThatBs because spent most of their time outdoors, even in winter,
which meant more exposure to natural light—even on cloudy days.
This helped regulate their mood and internal rhythms more e'ec-
tively. Podern indoor living, irregular schedules, and artiJcial light are
what make SD6 so common today.

111

What Can We Do To Feel Better?

The solution isn’t about willing yourself out of sadness or forcing

yourself into a rigid routine. Instead, it’s about understanding these
patterns and taking small, science-backed steps to counteract their
e'ects.
We’ll dive deeper into practical strategies in the next chap-
ters.
34 GLIT XOULNDZS, DZEMDN6LD KOjPD

Aut for now, start by acknowledging that your body and brain
are responding to a real environmental challenge. The Jrst step is
recognizing that you’re not broken or weak—it’s biology.
From here, you can start taking small, intentional actions to reset
your rhythm and bring more light, literally and metaphorically, into
your life.

Practical Re:ectionY Meeting Kourself Where Kou Are

Aefore (umping into solutions, take a moment to understand where

you are right now. Grab a notebook or open a blank document and
answer these prompts:
3. What is one habit or behavior you notice yourself turning
to when you’re stressed? How does it make you feel in the
moment versus afterward?

. 6escribe a time when you felt overwhelmed and avoided

taking action. What stopped you?

. How do shorter, darker days impact your mood and energy

levels? Dre there speciJc moments or patterns you can iden-
tify?

. What is one small action you could take today to bring more
light—literally or metaphorically—into your life?

5. LeRect on a time when you successfully managed stress or

improved your mood. What worked, and how can you adapt
that to your current situation?
 THE SCIENCE OF GETTING UNSTUCK 33

1ey Takeaways from Chapter Y

Stress triggers the amygdala, which shifts your brain into

survival mode, often overriding rational decision-mak-
ing.

Cortisol, while useful in short bursts, can become harm-

ful when it remains elevated over time, dulling your abil-
ity to think clearly and act intentionally.

The “familiarity principle” explains why we gravitate

toward easy, predictable habits during overwhelming
times, even if they’re not good for us.

Seasonal D'ective 6isorder *SD68 disrupts serotonin

production and circadian rhythms, leading to low ener-
gy and mood during darker months.

Understanding these patterns and extending self-com-

passion are the Jrst steps to regaining balance and taking
intentional action.
Chapter 2
Wire Your Brain
for Happiness

“Change what you can, manage what you can’t.”

— Raymond McCauley

H appiness is a complex chemical concoction in your brain.

Neurotransmitters, the brain’s chemical messengers, play a

key role in regulating how you feel, think, and react, even when you're
asleep. What you do every day, from the food you eat to the way you
move your body, shapes their production.
That’s both empowering and daunting—every act matters.
But, luckily, that also means that you have control over your neu-
rotransmitters.

Balancing the Four Happy Chemicals

Dopamine, serotonin, oxytocin, and endorphins are the 4 most im-

portant ingredients of the ultimate happiness cocktail for your brain.
 THE SCIENCE OF GETTING UNSTUCK 13

These four neurotransmitters work together to elevate your mood,

reduce anxiety, and make life feel worth living.
They are essential for promoting happiness and reducing stress, but
too much or too little of any one chemical can cause an imbalance,
leading to unwanted symptoms. But with intentional, mindful ac-
tions, you can learn to regulate these chemicals.

***

Dopamine, the Motivation Molecule

Dopamine gets a lot of attention these days—and not all of it is fair.

We tend to blame dopamine for addiction, labeling it the “feel-good”
chemical gone rogue.
Trends like dopamine detoxing suggest that you should try to elim-
inate it altogether, but dopamine is essential for you to want to get out
of bed in the morning, get Jt, raise your kids, and keep improving your
life.

Dopamine is your brain’s reward center. It drives you to achieve

things and lights up when you complete tasks, no matter how
small—that's why crossing something oA a to-do list feels satisfying.
Without it, even the thought of accomplishing something would
feel empty.

But Why Does Dopamine Get a Bad Name?

14 GRIT LOURNXZS, XZEjXNDRX KOqMX

Dopamine often gets a bad rap because of its association with instant
gratiqcation and addiction. Think of the rush you feel when you
get a notiJcation on your phone, Jnish a level in Candy Crush, or bite
into that Jrst, crispy piece of Dorito.
These moments trigger a dopamine spike—a rapid surge in your
brain’s reward system.

But, after the rush, levels crash :ust as Yuickly, leaving you feeling
depleted or craving more. It’s similar to a sugar high( exhilarating for a
moment but followed by a crash that makes you feel worse than before,
sluggish, irritable, the opposite of the high you ate the sugar for.
This cycle becomes harmful when we rely on kuic’, artiJcial
dopamine hits instead of steady, sustainable sources. )our brain learns
to crave the immediate reward 5like checking social media6 rather than
focusing on deeper, more meaningful activities that bring long-term
satisfaction.

We can often hear that the things that feel good in the long run usu-
ally take eAort, 5and some discomfort6 while the easy, feel-good-now
stuA 5i.e. instant gratiJcation6 often leaves us feeling worse later.
It’s basically how Yuick dopamine hits work.

I'm a big recovering chips addict but I've never once felt happy after
devouring a whole bag of chips. I do, however, feel genuinely good
after eating a Buddha bowl, both physically and mentally—something
that I often don't feel like preparing or even :ust eating when I'm in a
more depressed mood.

Whatws really happening xhen your phone lights up?

 THE SCIENCE OF GETTING UNSTUCK 1P

When you receive a notiJcation, your brain anticipates a reward.

It's not the actual content of the notiJcation that triggers
dopamine but the eSpectation of something good.

This creates a loop where you keep checking your phone, hoping
for another hit of dopamine.
The same mechanism is at work in other addictive behaviors, like
gambling, smoking, or binge drinking.

Healthy Ways to Boost Dopamine

Instead of chasing Yuick hits, focus on activities that provide steady,

natural dopamine boosts. These might include(
betting small, achieva:le goalsf Start tiny—like tidying up
your bedside table. Completing even the smallest task can
trigger a healthy release of dopamine and build momentum.

Finding a creative outletf Xctivities like drawing, writing,

cooking, gardening, or playing music engage your brain in a
process that’s both rewarding and stimulating

Choosing purposeAul entertainmentf If you’re feeling

stuck on the couch, try watching a cool Net–ix documen-
tary or read a book you're interested in. I love non-Jction
books, but whenever I Jnd myself in a stagnation phase, I
pull myself away from binge-watching series I don't even care
about by reading Jction. These activities reYuire a bit more
cognitive eAort but oAer a more rewarding dopamine payoA.

Echieving and cele:rating meaningAul milestones or

10 GRIT LOURNXZS, XZEjXNDRX KOqMX

goalsf Break big goals into smaller, manageable steps. Every

small win releases dopamine and keeps you motivated. Cel-
ebrate progress—whether it’s treating yourself to something
nice or simply acknowledging your achievement.

ISercisef 7hysical activity, especially aerobic exercises like

running or dancing, naturally boosts dopamine levels while
reducing stress and improving overall mood.

Foods rich in tyrosinef Tyrosine is a building block for

dopamine. Incorporate foods like almonds, bananas, avoca-
dos, eggs, and lean proteins into your diet to support natural,
healthy dopamine production.

Meditationf 7racticing mindfulness or guided meditation

helps regulate your brain's reward system and enhances
dopamine production over time. Even P?18 minutes a day
can make a diAerence when you practice consistently.

***

berotonin, the bunshine Yn Tour Brain

Think of serotonin as your brain’s emotional thermostat. It regulates

your mood, promoting feelings of calm and contentment. Without it,
even the smallest irritations or stimuli can feel overwhelming.
Serotonin also plays a crucial role in sleep, appetite, digestion,
and memory. When your serotonin levels are balanced, you’re more
 THE SCIENCE OF GETTING UNSTUCK 1z

likely to feel resilient and grounded. But low serotonin levels are often
linked to depression, anxiety, and irritability.
So, how do you keep serotonin –owing9
Sunlight is one of the best natural ways to boost serotonin, which is
why you might feel more upbeat and positive on a sunny day, especially
when you spend some time outdoors.
Regular exercise also increases serotonin levels. Xlmost any type of
exercise can do the trick as long as you en:oy it, but most studies agree
on the eAectiveness of aerobic activities like :ogging or dancing.
Why not throw a private dance party to your favorite tunes when
nobody is watching9 For me, salsa songs can always bring a little sun-
shine to my darker days.
Consume more foods rich in vitamin D and tryptophan 5such as
Yuinoa, salmon, tuna, and tofu6 which your body can use to produce
more serotonin. X little hack( eating carbs helps tryptophan reach the
brain easier. For tryptophan to eAectively reach the brain, pair it with
carbohydrates.
Carbs trigger insulin release, which helps transport other amino
acids into muscles, leaving tryptophan more available to cross the
blood-brain barrier.

What Happens iA Tou Have Loo Much or Loo Oittle

berotonin?

Having too little serotonin can leave you feeling anxious, irritable,
or depressed, and mess with your appetite and sleep. It’s also why
conditions like Seasonal XAective Disorder 5SXD6 spike during the
darker months when there’s less sunlight to naturally boost serotonin.
1" GRIT LOURNXZS, XZEjXNDRX KOqMX

Having too much serotonin is rare and often caused by certain

medications or supplements. It can lead to serotonin syndrome, a rare
but serious condition causing symptoms like agitation, rapid heart-
beat, and confusion. This is why balance is key.
E kuic’ tipf If you can’t get outside, consider investing in a light
therapy lamp to mimic natural sunlight. Even a few minutes of expo-
sure each morning can make a diAerence.

***

'Sytocin, the Chemical oA Bonding

Oxytocin is often called the “love hormone,” but its role extends
far beyond intimate relationships. It’s the chemical that fosters trust,
connection, and empathy in all types of relationships—romantic, pla-
tonic, or familial.
It even plays a ma:or role in childbirth, breastfeeding, and the par-
ent-child bond.
Natural surges of oxytocin during labor and breastfeeding promote
pain relief, reduce stress, and create a strong emotional bond between
mother and baby.
Xnd it’s not :ust mothers—new fathers, adoptive parents, and
even grandparents experience oxytocin spikes when bonding with a
baby through activities like holding, cuddling, and eye contact. This
hormone essentially rewires your brain to prioriti2e connection and
caregiving.
 THE SCIENCE OF GETTING UNSTUCK 1!

)our brain releases oxytocin during bonding, like hugging someone

you love or care about, cuddling or playing with your pet, expressing
gratitude, or even sharing a meaningful conversation or Yuality expe-
riences.
One fascinating thing about oxytocin is that it works in a loop(
the more you give, the more you get. In other words, being kind and
aAectionate not only makes others feel good, but it makes you feel
good, too.
While there’s no direct “oxytocin food,” certain nutrients support
the production of oxytocin-inducing hormones. Magnesium-rich
foods 5like spinach, nuts, and dark chocolate6 and vitamin C-rich
foods 5like oranges and bell peppers6 are thought to play a supporting
role. Eating foods that make you feel comforted and cared for—like a
family recipe—might also help, thanks to the emotional connections
tied to eating.

What Happens iA Tou Have Loo Much or Loo Oittle

'Sytocin?

Having too little oxytocin is often linked to feelings of isolation, dif-

Jculty trusting others, and even symptoms of depression. In extreme
cases, it can impair the ability to form bonds or build healthy relation-
ships.
)our body doesn't produce too much oxytocin naturally. )ou can't
%overlove% someone if it's genuine. )ou can, however, overdose on
artiJcial oxytocin through improper medical or drug use, though it's
still not common. It leads to over-attachment or even di culty distin-
guishing personal boundaries. For example, it might make you overly
trusting of someone who doesn’t have your best interests in mind.
 8 GRIT LOURNXZS, XZEjXNDRX KOqMX

***

Indorphins, the BodyPs Natural !ain’illers

Endorphins are your body’s built-in pain relief system, often referred
to as %nature's opioids.% They're released during physical exertion or
stress, help mask pain and discomfort, and create feelings of pleasure
and euphoria.
Ever heard of a %runner’s high%9 That’s endorphins at work.
These powerful chemicals don’t :ust make you feel better physical-
ly—they also have a huge impact on your emotional and mental state.
High levels of endorphins can help you feel calm, positive, and even
energi2ed after a tough workout or challenging task.

So, what can you do to boost your endorphin levels naturally9

First of all—exercise. Sure, we mentioned the %runner's high%, but
you don't need to run a marathon to bring more endorphins into
your life. Xny form of movement—like a brisk walk, yoga, or a qumba
class—can give you an endorphin boost.
There’s truth to the saying “laughter is the best medicine.” Shar-
ing a funny moment with friends or watching a comedy special can
trigger endorphin release. Nothing to laugh about9 Force it. It will
be ridiculous at Jrst, but your fake laughs will soon turn into real
ones, especially if you do it with others. )ou can even sign up for a
laughter yoga class to help you ease into the initial awkwardness of
forced laughing
 THE SCIENCE OF GETTING UNSTUCK 1

While endorphins aren’t directly increased by eating certain foods

5as they are primarily released in response to physical or emotion-
al stimuli6, some foods can help your body produce more of these
feel-good chemicals indirectly. The –avonoids in dark chocolate 5z8
cocoa or higher6, spicy dishes, green tea, or matcha due to their high
Z-theanine levels, and the minerals in banana and citrus fruits can all
contribute to higher endorphin levels.
Earlier, we talked about creative outlets for boosting your
dopamine levels but creating something that absorbs your focus
5painting, gardening, cooking, writing, or even :ust doodling6 will also
boost your endorphins. So does dancing, singing, or even :ust listening
to music. Turn up the music, sing along, and if you choose to dance,
you'll boost your serotonin and endorphin levels at the same time

Can Tou Have Loo Much or Loo Oittle?

Zow endorphin levels are linked to chronic pain, low mood, and even a
decreased ability to experience pleasure. Excessive endorphin levels can
dull your pain response too much, making it harder to notice in:uries
or health issues. However, as with the other happy hormones, %too
much% doesn't happen naturally.

***

Meet the Frenemiesf Cortisol and Edrenaline

 GRIT LOURNXZS, XZEjXNDRX KOqMX

Cortisol and adrenaline are your body’s built-in stress responders.

They’re often labeled as “bad” hormones, but they play vital roles
in keeping you alive and functioning.
The problem starts when they overstay their welcome, wreaking
havoc on your well-being.
But with some awareness and intention, you can learn to manage
and regulate them.

Cortisol, Lhe Focus Booster

Cortisol is often called the “stress hormone,” and we all talking about
getting rid of it, but there's more to the story.
7roduced by your adrenal glands, it helps regulate energy, blood
sugar, metabolism, and even your sleep-wake cycle. In short bursts,
cortisol is essential. It sharpens your focus, boosts your energy, and
helps you respond to emergencies.
Ever crammed for an important exam or pulled oA a last-minute
pro:ect9 That was cortisol keeping you alert and engaged. This is why
you %panic% when anything is distracting you from the pro:ect at hand(
your brain forces you to only think of the pressing task.
Xnd yes, that was also cortisol that didn't let you fall asleep easily,
right after it. Cortisol is useful in short bursts, but we need to learn
how to %wind down% after the task is complete.
)ou see, not all stress is bad—in short bursts, stress is actually very
helpful.

It's not a problem until your cortisol levels remain elevated for too
long, leading to chronic stress.
 THE SCIENCE OF GETTING UNSTUCK 3

Chronic stress –oods your system with cortisol, which can lead
to issues with your sleep and appetite, cause unwanted weight gain
or loss, weaken your immune function, and make you moody and
anxious.
In the long run, it can even increase your risk of health issues such
as heart disease, hypothyroidism, lung issues, obesity, depression, and
more.

Be careAul xith xhat you eat, tooR

It's common to neglect healthy eating when we're stressed, but ul-
tra-processed, sugary, or fatty foods are proven to increase your cortisol
levels even more.
So is caAeine( if you can't go without caAeine, switch to matcha or
green tea which is more gentle to your body and contains Z-theanine,
which lowers your stress hormones.
Xnd one substance many people can't go without when they're
stressed( alcohol. Xnd while alcohol may temporarily numb your feel-
ings and overactive brain, it skyrockets your cortisol levels.
So, essentially, it makes you even more stressed than how you were
before that nightcap.

Hox Can Tou 4egulate Cortisol Naturally?

MindAulness Meditation( Studies show that practicing

mindfulness can reduce cortisol levels signiJcantly. Even :ust
a few minutes a day can help. This is my go-to way to reduce
my cortisol. In 8 4, I experimented on myself where I mea-
surably and signiJcantly lowered my TSH levels 5hypothy-
roidism6 within three months of daily mindfulness medita-
4 GRIT LOURNXZS, XZEjXNDRX KOqMX

tion. It really works

Breathxor’( One of the most eAective techniYues for reg-

ulating cortisol is diaphragmatic :reathing, also known
as belly breathing. This method involves inhaling deeply
through your nose, allowing your stomach to rise, and then
exhaling slowly through your mouth. X simple practice is the
-787K technikue( inhale for four counts, hold your breath
for seven, and exhale for eight counts. This activates your
parasympathetic nervous system, signaling your body to re-
lax.

4egular ISercise( Moderate, consistent exercise like walk-

ing, yoga, or swimming can lower cortisol levels while boost-
ing those happy chemicals we discussed earlier. Keep in mind
that high-intensity workouts temporarily increase cortisol
levels.

Iating a Balanced Diet( Consuming whole foods rich in

antioxidants, like leafy greens, berries, and nuts, can combat
the eAects of oxidative stress caused by high cortisol. Foods
high in magnesium, like spinach, avocados, and dark choco-
late, are particularly eAective. Other helpful foods include
bananas 5rich in potassium6, citrus fruits 5for vitamin C6,
and chamomile or green tea, which have calming properties.

bleep Hygiene( X good night’s sleep is one of the best ways

to regulate cortisol. Stick to a consistent sleep schedule, keep
your bedroom dark and cool, and avoid screens at least an
hour before bed.

Oaughter and bocial Connection( Sharing a laugh or

 THE SCIENCE OF GETTING UNSTUCK P

spending Yuality time with loved ones not only lowers corti-
sol but also releases oxytocin, counteracting stress and pro-
moting feelings of safety and connection.

Edrenaline, the burvival Booster

Xdrenaline 5or epinephrine if you want to sound fancy6 is your body’s

rapid-response chemical.
It kicks in during acute stress, preparing you for “Jght or –ight.”
)our heart races, your breathing Yuickens, and your blood –ow shifts
to critical areas like your muscles and brain, ensuring you’re ready to
act.
While adrenaline can save your life in real emergencies, and help
your body act fast in a –ow state, it’s less helpful when everyday stres-
sors trigger it. FreYuent adrenaline surges can leave you feeling :ittery,
drained, or irritable, and over time, they can contribute to high blood
pressure, sleep disturbances, and anxiety.

)ou don’t hear many people getting addicted to cortisol, but adren-
aline is deJnitely something you can get hooked on.
“Xdrenaline :unkies” intentionally seek out activities or experiences
that trigger their body’s adrenaline response. From extreme sports like
skydiving to high-stakes business deals, these individuals thrive on the
rush of energy, focus, and euphoria that comes with an adrenaline
surge.
But chasing adrenaline can lead to a cycle where you need bigger
and bigger “hits” to feel the same thrill. Over time, this can take a
toll on your physical and mental health, leaving you overstimulated
 0 GRIT LOURNXZS, XZEjXNDRX KOqMX

and burned out. Finding balance is key—while it’s great to en:oy

the occasional adrenaline rush, relying on it as a primary source of
excitement can leave you drained.
If you want to bring some adrenaline rush into your life in a health-
ier, less risky, and more extreme way, try team sports, get more into the
–ow state, go on spontaneous trips to new locations, or Jnd new ways
to leave your comfort 2one.

Hox to 4egulate Edrenaline Naturally

Xdrenaline surges can feel thrilling, but it’s :ust as important to help
your body wind down after these spikes to avoid overstimulation and
burnout.
Regulating adrenaline involves calming your body’s %Jght or –ight%
response and Jnding ways to release the energy it generates.
Deep Breathing( Xs with cortisol, diaphragmatic breathing
or the 4-z-" techniYue can Yuickly calm adrenaline surges.
Focusing on long exhales helps shift your nervous system
from %Jght or –ight% to %rest and digest.% 5sympathetic to
parasympathetic6

Grounding, Gentle Movement( 7hysical grounding activ-

ities, like stretching, yoga, or even a brisk walk, can help burn
oA excess adrenaline and bring your body back into balance.

Oimit Ca2eine( Stimulants like caAeine can amplify adren-

aline responses, so it’s worth monitoring your intake if you’re
prone to feeling wired or anxious.

MindAul Ectivities( X walk in nature, meditation, or en-

 THE SCIENCE OF GETTING UNSTUCK z

gaging in a calming hobby where you can involve your senses

5e.g. cooking, pottery, gardening, playing the guitar6, can
help lower adrenaline and restore a sense of calm.

Evoid Edrenalin Boosters( When you're trying to wind

down from an adrenaline boost, avoid sugar, caAeine, alcohol
and even spicy food.

ey La’eaxays Arom Chapter f

Dopamine, the motivation molecule, helps you seek re-

wards and feel accomplished. Xvoid relying on Yuick Jx-
es and focus on steady sources like goal-setting, creative
outlets, and purposeful activities.

berotonin, your mood stabili2er, supports emotional

resilience and calm. Boost it through sunlight, exercise,
and foods rich in tryptophan and vitamin D.

'Sytocin, the bonding hormone, strengthens trust and

connection. Increase it through physical touch, shared
experiences, and acts of kindness.

Indorphins, your natural painkillers, provide physical

and emotional relief. Exercise, laughter, and creativity
are great ways to boost them naturally.

Cortisol and adrenaline, often misunderstood as

purely %stress hormones,% are essential for handling
challenges but need to be balanced. Use mindfulness,
" GRIT LOURNXZS, XZEjXNDRX KOqMX

breathwork, sleep hygiene, and social connection to reg-

ulate them.
Chapter 3
The Power of
Small Shifts

"If you get 1% better each day for one year, you’ll end up
thirty-seven times better by the time you’re done."
— James Clear

W hen you’re feeling stuck, the idea of making big

changes—like overhauling your diet, starting a new exercise
routine, or adopting an entirely new mindset—can feel impossible.
Let’s be honest, when you’re in a dark mood, even the thought of
getting up, getting dressed, and leaving the house for a short walk can
feel daunting.

Yes, your happiness could be as simple as increasing your happy

chemicals and lowering your cortisol and adrenaline, as we learned in
Chapter 2. Simple. But is it always easy?
When the question is "How do I get myself out of bed?", we need
to simplify our strategy.
That’s where the magic of micro-actions comes in.
30 GRIT JOURNALS, ALEXANDRA KOZMA

Why Small Steps Are the Big Solution

This might sound like a cliché, but tiny, consistent actions have the
power to break even the biggest of stuck-cycles.
Starting with a single, manageable step can shift your momentum.

Take, for example, eating.

If the idea of going from ordering pizza and donuts every day to
preparing an entire meal feels like climbing a mountain, don’t force it.
You don't even need to cook.
Try to avoid ordering foods that spike cortisol, like ultra-processed,
deep-fried, or sugary treats (as you could read in Chapter 2, the very
meals we default to when we're down, tend to elevate our cortisol levels
even more), or if you feel ready, pick something that's also proven to
boost serotonin—like a salmon or quinoa bowl.
Or start eating dark chocolate (minimum 70%) instead of milk
chocolate.
Today’s goal could simply be ordering one meal that nourishes you
instead of depleting you.

Or consider the habit of scrolling your phone for hours. If cutting

back doesn't feel possible just yet, reframe it: use your phone to your
beneFt.
Download a creative puzzle game, a language app like Duolingo
(feel free to reach out if you're looking for a Duolingo friend :) ), or
an audiobook.
This way, your still-excessive screen time can start contributing to
your growth, creativity, and progress.
 THE SCIENCE O1 GETTING UNSTUCK 34

The Compound EceIt in AItion

James Clear’s quote, the one that we chose to open this chapter with,
isn’t just for motivation—it’s math. (It literally is. (1.01)365≈37.78)
So what does it actually mean?
Well, ever had a dripping faucet? A tiny drop of water doesn't show
up on your bill, but if your the water keeps dripping, it can Fll up a
whole bucket—and skyrocket your expenses too.

Small habits compound over time, creating exponential growth.

If you improve by just 4% every day, those tiny changes add up to a
remarkable transformation: namely, to a 37-fold improvement in just
one year.

Here’s the key: your micro-actions don’t need to be perfect or

impressive, and they certainly don’t need to follow what motivational
gurus shout at you on YouTube. You don’t need to wake up at 5 a.m.,
run a marathon, or take an ice bath to be successful. Instead, focus on
micro-changes, one baby step at a time.

Let’s ditch the rigid routines and instead create personalized rituals
that work for you.

fw you tend to weel somevhat more moti-ated in the morn,

ings: Ionsider starting your day vith miIro vinsb
As you wake up, spend a minute watching your breath before
grabbing your phone.

Write a single sentence in a journal—your intention for the

32 GRIT JOURNALS, ALEXANDRA KOZMA

day, something you’re grateful for, or even a thought that’s

weighing on you. (The Morning Mindset journal has been
ePective for people with depression and challenging periods,
just saying.)

Drink a bottle of water that you prepared on your bedside

table the night before.

Open your curtain to get some light in.

Wash your face with cold water when you Frst go to the
bathroom.

fw e-enings are vhen you ha-e a Hit more energy to li-e: Huild
a Hedtime ritualb
Light a candle or make a calming cup of tea as a signal to
wind down. Avoid caPeine, opt for chamomile, lavender or
vanilla.

Write down one thing you did well today—no matter how
small.

Before you go to sleep, turn oP the light and watch your

breath for “ minutes. Or listen to a guided meditation on
Headspace or YouTube.

”ut your phone out of reach before you fall asleep.

Dov Bad Yo ?ou Want ThisM

 THE SCIENCE O1 GETTING UNSTUCK 33

Let’s talk about mindset. The way you frame your habits—how you
talk to yourself about them—can make or break your progress.

When you approach habits with the mentality of …I have to,6 it feels
like an obligation, a burden. 1or example:
…I have to go for a walk because it’s good for me.6

…I have to drink water because I don’t want to be unhealthy.6

These thoughts carry the weight of guilt, and guilt is not a sustain-
able motivator. Now, let’s reframe:
…I want to go for a walk because it helps me clear my mind.6

…I want to drink water because I feel more energized when

I’m hydrated.6

The diPerence may seem small, but it’s profound. …I want to6 taps
into your intrinsic motivation—the internal desire to do something
for your own well-being, rather than external pressure.
When you align your actions with what you truly want, habits feel
less like chores and more like self-care.
1or example, imagine you’re overwhelmed by the idea of cooking a
healthy dinner.
Instead of thinking, …I have to cook because I need to eat better,6
reframe it: …I want to feel nourished, so I’ll prepare something simple
that makes me feel good.6
This shift can reduce resistance and help you approach the task with
more willingness and even a sense of ease.
35 GRIT JOURNALS, ALEXANDRA KOZMA

Tools to Delp ?our kind Ta5e AItion

When you’re stuck, inertia is your biggest enemy.

But there's a simple yet quite ePectice tool for breaking the resis-
tance. The next time you feel yourself hesitating—whether it’s getting
out of bed, starting a task, or making a di;cult call—count backward
from Fve: …4: 3: 2: 1: R,6 —and move. If you're even a second late, you
likely won't do it, trust me.
This is the “-Second Rule coined by Mel Robbins, and it interrupts
your brain’s autopilot mode, breaking the cycle of overthinking and
self-doubt.
It might not sound like much, but it creates just enough momen-
tum to get you moving—and movement is key to breaking out of
stagnation. And when you're in a rut, gaining momentum is especially
important.
There is another great tool to do just that. The 1,kinute Oule
popularized by David Allen, is especially useful when you Fnd your-
self procrastinating on mundane tasks simply because they feel over-
whelming.

1or example, you haven't washed the dishes for days, and now there
is a big pile waiting for you. You know it will take long, so you keep
putting it oP, but the pile keeps growing. This is where you'd use the
2-Minute Rule.
It's as simple as it sounds: instead of tackling an entire project,
commit to doing it for just two minutes.
It's saying things like:
…I’ll tidy my desk for two minutes.6

…I’ll write one sentence.6

 THE SCIENCE O1 GETTING UNSTUCK 3“

…I’ll walk for two minutes.6

And if you stop after 2 minutes, that's perfectly Fne.

But often, this is an ePective way to 'trick' your brain into complet-
ing the whole task. As we know from Newton's 1irst Law of Motion,
a body at rest will remain at rest but a body in motion remains in
motion Once you’re in motion, momentum kicks in, and you’re way
more likely to continue. It's just easier.
A modiFcation to the 2-Minute Rule can be:
I'll do a single pushup

I'll put away one shirt from the drying rack

I'll wash one plate

I'll read one page.

You get the idea. Start so small that even your currenly over-
whelmed brain Fnds manageable. Once you "hack" your way into
momentum, the rest will follow.

A Word Pn KerweItion

It’s time to let go of the idea that building habits means never missing
a day or never making a mistake. But setbacks are inevitable. What
matters is how you respond to them.
Missed journaling yesterday? That’s okay. Journaling today still
counts.
Ate an entire bag of chips last night in one sitting? That’s
Fne—choose something nourishing for your next meal.
3 GRIT JOURNALS, ALEXANDRA KOZMA

”rogress isn’t about being awless it’s about being exible. When
you miss a step, remind yourself that you haven’t failed: you’ve simply
hit a bump in the road, and bumps are part of the journey. The goal is
to keep going.

Here’s a simple mantra to hold onto: …A single step forward, even

after a setback, is still progress.6

In the next, shorter chapters, we’ll explore how you can create an
environment that supports your goals and fosters long-term change.
We’ll dive into the science of ow states, the role of values in shaping
your decisions, and practical strategies for building resilience when life
gets tough.

ey Ta5eavays wrom Chapter 2b

Small habits have a compound ePect: they may feel tiny

now but create exponential growth over time.

The “-Second Rule interrupts hesitation and helps you

take immediate action, while the 2-Minute Rule reduces
overwhelm by encouraging you to start with manageable
tasks.

Shifting from …I have to6 to …I want to6 reframes habits

as acts of self-care rather than obligations, making it eas-
ier to get started.

”rogress, not perfection, is the goal. Setbacks are part of

THE SCIENCE O1 GETTING UNSTUCK 37

the process—what matters is getting back on track.

Start where you are, take micro-actions, and let those

actions build momentum toward bigger changes.
Chapter 4
You’re Wrong
About Sleep

"Sleep is the golden chain that ties health and our

bodies together."
— Thomas Dekker

W hen you’re in a rut, sleep is often the Mrst area to su-er.

waybe you’re staying up late scrolling your phone,

bingejAatching shoAs, or Cust lying aAake, replaying your Aorries. 2s
you could read from 'hapter Y, cortisol alone can be responsible for
keeping you aAake—and so many other things happening inside your
body that this book is too short to get into.
The point is, your sleep is likely messed up Ahen youvre feeling
depressed
7ou’9e probably heard that you need Pjq hours of sleep but therevs
so much more to Ahat makes you feel Aelljrested.
;oorjHuality sleep isn’t Cust a symptom of stressE it’s also a dri9er of
it.
When you’re sleepjdepri9ed, your cortisol le9els stay ele9ated, your
decisionjmaking falters, and your mood takes a nosedi9e.
 TIN S'ONF'N GU KNTTOFK 3FST3'B (q

Sleep and Cortisol

)lue light from your screens, latejnight pings, and endless other disj
tractions don’t Cust steal your timeE they hiCack your circadian rhythm.
'ircadian rhythm is the internal clock that regulates Ahen you feel
aAake and Ahen you feel sleepy xand many other things that arenvt
rele9ant to this chapter? syncing Aith natural light cycles.
)ut Ahen artiMcial light dominates your e9enings, it tricks your
brain into thinking it’s still daytime, delaying melatonin production
xyour sleep hormone? and keeping you Aired Ahen you should be
Ainding doAn.
The bad neAs is that Ahile taking melatonin supplements can o-er
a temporary solution, o9erjreliance can sometimes disrupt your natj
ural sleepjAake cycle further. So, instead, Aevll look at hoA you can MR
your circadian rhythm naturally.
2dd stress to the miR, and your body becomes a cortisol factoj
ry—fueling a 9icious cycle Ahere stress disrupts sleep, and poor sleep
Aorsens stress. Sound fun, rightJ

Tips for Better Sleep Hygiene

The good neAsJ 7ou don’t need to o9erhaul your life to MR your
circadian rhythm and impro9e sleep Huality.
wany sciencejbacked strategies can make a signiMcant di-erj
ence—and many of them are simple, loAje-ort changes.
:z KLOT XG3LF2ZS, 2ZN42FDL2 BG0w2

Consistent Bedtime and Wake Time

Stick to a consistent sleep schedule—e9en on Aeekends.

Iere’s Ahy1 your circadian rhythm thri9es on routine. We knoA
this about kids or pets, but Ae tend to think that for adults, it doesnvt
matter.
When you go to bed and Aake up at the same time e9ery day, your
internal clock becomes more synchroni5ed, helping you fall asleep
faster and Aake up feeling refreshed.
Gn the °ip side, irregular sleep patterns—like staying up late on
Aeekends or hitting snoo5e repeatedly during the Aeek—can throA
o- this rhythm, leading to grogginess, poor focus, and mood sAings.
Think of it like a constant Cet lag Aithout tra9eling. Who Aants thatJ

Keep Cool

7our body’s core temperature naturally drops as you get close to your
bedtime, preparing you to fall asleep soon.
)y keeping your bedroom cool—ideally betAeen 68jYz ' or
8j U—you can help facilitate this process.
)eing too Aarm can disrupt your sleep cycles, especially the deep
stages of sleep, Ahich are critical for reco9ery and mood regulation.
Of you can’t control the room temperature, consider breathable
bedding, moisturejAicking paCamas xgood choice for hormonal chalj
lenges too?, or take a hot shoAer before bed.
The Aarm Aater raises your body temperature temporarily, and the
subseHuent drop helps signal to your brain that it’s time to sleep.
 TIN S'ONF'N GU KNTTOFK 3FST3'B :6

Let The Sunshine In!

Fatural light eRposure is one of the most e-ecti9e Aays to regulate

your circadian rhythm.
worning sunlight, in particular, helps signal to your brain’s
suprachiasmatic nucleus xthe body’s master clock? that it’s time to
Aake up and start the day.
This suppresses melatonin production in the morning, increasing
alertness and impro9ing mood by boosting serotonin le9els, Ahich
also plays a crucial role in producing melatonin later at night.
2im to spend at least 68j(z minutes outside in the morning sunj
light, ideally Aithin an hour of Aaking, and try to soak up as much
natural light as possible during the day.
N9en on o9ercast days, outdoor light is far brighter and more e-ecj
ti9e at regulating your internal clock than artiMcial indoor light.
Of you li9e in a place Aith limited daylight, especially in Ainter,
consider using a light therapy lamp to mimic natural sunlight and keep
your circadian rhythm on track.

Dim the Lights (and the Screens)

2rtiMcial light is one of the biggest disruptors of your circadian

rhythm.
2bout an hour before bed, start dimming the lights in your home
and put aAay de9ices that emit blue light, such as phones, tablets, and
laptops.
)lue light speciMcally suppresses melatonin production, making it
harder to fall asleep.
:Y KLOT XG3LF2ZS, 2ZN42FDL2 BG0w2

Of you canvt a9oid using screens, consider bluejlightjblocking glasses

or apps that adCust your screen’s color temperature. Try to a9oid readj
ing books on your phone or tablet.
Ket a physical copy or a Bindle ;aperAhite instead Ahere you can
reduce the light.

Wind-Down Rituals: Transitioning to Sleep

7our brain stri9es on cues, and creating a relaRing prejsleep ritual can
signal to your body that it’s time to Aind doAn.
This might look like this1
A calming cup of herbal tea1 'hamomile, la9ender, or
9alerian root teas are great options. xwy fa9orite tea, 7ogi
)edtime, combines all three?

Stretching or light yoga1 Kentle mo9ement helps reduce

muscle tension and loAer cortisol le9els.

Reading or journaling1 'hoose nonjstimulating material,

such as Mction or a gratitude Cournal, to keep your mind calm.
Ia9e you heard of our )edtime Le°ections CournalJ

Breathing Exercises: ;ranayamas like leftjnostril breathj

ing, boR breathing, and :j breathing can acti9ate your
parasympathetic ner9ous system x;FS?, your "rest and dij
gest" system. 2cti9ating the ;FS before bed loAers your
heart rate, relaRes your muscles, and helps you Aind doAn
naturally.

Meditation1 windfulness, introspection, or metta xlo9j

 TIN S'ONF'N GU KNTTOFK 3FST3'B :(

ingjkindness? meditations are pro9en to increase serotonin

le9els and calm your mind. Kuided meditation apps like
Ieadspace e9en o-er tracks designed to help you Aind doAn
and fall asleep e-ortlessly.

When Life Gets In The Way Of Proper Sleep

While getting Pjq hours of sleep is ideal for most adults, life doesn’t
alAays cooperate.
Sometimes, you may face special circumstances—a demanding Cob,
studying for an eRam, or the early months of parenthood—that make
su cient sleep hours unattainable.
On these periods, stressing about not hitting the recommended
hours can do more harm than good—Aorrying about your lack of
sleep raises cortisol le9els, making it harder to fall asleep and Aorsening
your sleep Huality.
Onstead, focus on impro9ing sleep hygiene to make the sleep you do
get as restorati9e as possible.

Uor instance, parents of neAborns often can’t control hoA many

hours they sleep, but they can still1
Beep their sleeping en9ironment cool, dark, and Huiet.

;ractice mindfulness and breathAork before falling asleep

'onsume foods that boost serotonin and melatonin proj

duction xe.g. bananas, dark chocolate, oats?

Ket plenty of daylight during the day

:: KLOT XG3LF2ZS, 2ZN42FDL2 BG0w2

29oid ca-eine or hea9y meals too close to bedtime, Ahich

can disrupt their ability to fall asleep Huickly.

Take short poAer naps Ahen the baby sleeps to reduce sleep
debt.

N9en if you only get three hours of sleep split into segments, better
sleep hygiene can still impro9e the Huality of your rest, lea9ing you
feeling at least a little bit more refreshed.

Quality Over Quantity: Why It Matters

wore hours in bed don’t necessarily eHual better sleep and reco9ery.
While Pjq hours is a good rule of thumb, a solid M9e to siR hours of
highjHuality sleep—Ahere you mo9e through all the essential stages,
including LNw and deep sleep—can be far more restorati9e than eight
hours of fragmented or poorjHuality sleep.
Of you Mnd yourself in a phase of life Ahere long, uninterrupted
sleep is out of reach, don’t lose hope. 3se these tips to optimi5e the
Huality of your rest, and remind yourself that this stage is temporary.
With a balanced circadian rhythm, e9en shorter periods of sleep can
be reCu9enating.
)y focusing on Ahat you can control—your sleep en9ironment,
routine, and habits—you can build a foundation for healthier, more
restorati9e sleep. Ot’s not about perfectionE it’s about progress. 2nd as
your sleep impro9es, you’ll likely notice other areas of your life falling
into place1 better focus, brighter moods, and more energy to tackle the
day.
 TIN S'ONF'N GU KNTTOFK 3FST3'B :8

Key Takeaways from Chapter 4:

Consistent Sleep Schedule: waintaining a regular

bedtime and Aake time helps regulate your circadian
rhythm, impro9ing sleep Huality and o9erall health.

Natural Light Matters: NRposure to morning sunlight

boosts serotonin and regulates melatonin production,
helping you sleep better at night.

Sleep Hygiene Over Hours: IighjHuality sleep—e9en

for feAer hours—is more restorati9e than longer, fragj
mented sleep.

Wind-Down Rituals: 2cti9ities like light yoga, calmj

ing teas, meditation, or breathAork can signal your brain
it’s time to relaR and sleep.

Control What You Can: N9en during demanding life

phases, optimi5ing sleep hygiene can make the rest you
get more reCu9enating.
Chapter 5
Nurtured Body,
Nurtured Mind

"Take care of your body. It’s the only place you have to
live."
— Jim Rohn

W
meal.
hen you’re feeling stuck or low, the last thing you may feel
like doing is getting oB the couch or preparing a nourishing

:ut here’s the truth- the connection between your body and mind
is so profound that how you treat your body can directly shape your
emotional wellxbeing.
This chapter dives into two critical pillars of health—eHercise and
nutrition—and eHplores how they inEuence your mood, energy, and
even your resilience in tough times.

Move Your Body: The Mental Health Benestf oE x-c

eriAfe
 TSC NOICFOC GU KCTTIFK 4FNT4O7 Aj

It’s no secret that eHercise is good for you, but many underestimate its
mental health beneZts.
In fact, research shows that regular eHercise can be as eBective as
medication for managing depression and anHiety.
The key lies in its impact on your brain and body.

bero.Ai vfw bnaero.Ai x-eriAfe

2erobic eHercise—like brisk walking, (ogging, or swimming—stimx

ulates your parasympathetic nervous system, promoting relaHation
and reducing cortisol levels. It also increases blood Eow to the brain,
improving cognitive function and mood. )one z training, a moderx
atexintensity form of aerobic eHercise, is especially eBective for mental
clarity and energy without overstressing your body.
2naerobic eHercise, such as weightlifting or highxintensity interval
training LSIITX, complements this by releasing endorphins—your
body’s natural painkillers—and improving resilience. Together, they
oBer a holistic approach to physical and mental health.
HoI x-eriAfe mpDaitf Your BraAn
When you eHercise, your brain releases a cocktail of neurotransmitters-
SoDapAne, the reward chemical, boosts motivation and fox
cus.

GerotonAn, the mood stabiliDer, helps regulate anHiety and

depression.

xndorDhAnf, your natural painkillers, provide feelings of

euphoria and relaHation.
AY KRIT JG4RF2MN, 2MC82F“R2 7G)”2

CHercise also promotes neurogenesis—the growth of new neux

rons—particularly in the hippocampus, a brain region involved in
memory and emotional regulation.

The CutcBraAn NonneitAon: HoI ,utrAtAon GhaDef

Your Mood

The phrase 9you are what you eat0 is especially true when it comes
to your mental health. %our gut is home to trillions of microbes that
make up your microbiome, often referred to as your "second brain."
These microbes play a crucial role in producing neurotransmitters like
serotonin—up to ;qP of which is made in the gut.

,ourAfh Your CutL ,ourAfh Your MAnd

When your gut is out of balance, it can lead to inEammation, which

has been linked to mood disorders like anHiety and depression. Sere’s
how to support a healthy microbiome-
xat pore s.er- Uoods like fruits, vegetables, and whole
grains feed beneZcial gut bacteria.

mniorDorate Eerpented Eoodf- %ogurt, kimchi, sauerkraut,

and kombucha introduce probiotics that boost gut health.

RApAt Droieffed Eoodf- Sighxsugar and highxfat diets can

harm your microbiome and increase inEammation.

Hydrate- Water is essential for digestion and overall wellxbex

ing.
 TSC NOICFOC GU KCTTIFK 4FNT4O7 A;

The gole oE Blood GuPar and ,utrAent SesiAeniAef

What you eat doesn’t (ust aBect your gut1 it also impacts your energy
levels and emotional stability. Npikes and crashes in blood sugar can
leave you feeling irritable, fatigued, or anHious. To maintain balanced
energy-
Gpt for compleH carbohydrates like 5uinoa or oats over simx
ple sugars.

3air carbs with protein or healthy fats to slow digestion and

stabiliDe blood sugar.

“on’t skip meals, as prolonged fasting can lead to low blood

sugar and mood swings.

2dditionally, deZciencies in key nutrients—such as vitamin “,

iron, and : z—can mimic or eHacerbate symptoms of depression
and fatigue. Routine bloodwork can help identify and address these
deZciencies.

ZraitAial TADf Eor a Healthy BodycMAnd NonneitAon

Sere’s how to incorporate eHercise and nutrition into your life, even
when you’re not feeling your best-
. Gtart fpall- Oommit to (ust Zve minutes of movement,
whether it’s a walk around the block or a 5uick stretch. Gfx
ten, the hardest part is getting started.
 q KRIT JG4RF2MN, 2MC82F“R2 7G)”2

z. 2one k traAnAnP- 2im for zqx q minutes of moderate acx

tivity that allows you to maintain a conversation without
gasping for air.

. Zlan .alanied pealf- Include protein, Zber, and healthy

fats in every meal to support energy and gut health.

A. ZreD An advanie- :atchxcook simple, nutritious meals to

avoid defaulting to processed snacks.

. Maje At en’oya.le- Uind activities you love—dancing, yoga,

or even gardening—so it feels less like a chore.

YouKre GtronPer Than You ThAnj

Remember, your body is your most valuable tool for navigating life’s
challenges.
:y taking small, consistent steps to nurture it, you can create a ripx
ple eBect that transforms your mood, energy, and resilience. CHercise
and nutrition aren’t (ust physical acts—they’re acts of selfxcompasx
sion.

5ey TajeaIayf Erop NhaDter :

CHercise has profound mental health beneZts, boosting

TSC NOICFOC GU KCTTIFK 4FNT4O7

dopamine, serotonin, and endorphins while reducing

cortisol.

:oth aerobic Le.g., )one z trainingX and anaerobic eHerx

cise support brain health and emotional resilience.

%our gut microbiome plays a key role in mood regulax

tion. 2 diet rich in Zber, fermented foods, and nutrients
supports both gut and brain health.

:alanced blood sugar and addressing nutrient deZcienx

cies can signiZcantly improve energy and emotional stax
bility.

Nmall, consistent actions—like Zve minutes of movex

ment or prepping simple meals—can create a powerful
ripple eBect for your body and mind.
Chapter 6
Connecting
with What
Matters

"Nature does not hurry, yet everything is accom-

plished."
— Lao Tzu

W hen life feels overwhelming, we often lose touch with the

simple joys that ground us.
The beauty of a blooming qower, the warmth of a smile, or the
kuiet strength of a forest can feel lixe luYuries rather than necessities.
Het, science tells us that reconnecting with nature, gratitude, and
meaningful relationships can be some of the most powerful tools for
healing and growth.
This chapter eYplores the measurable beneEts of these three pil-
lars—nature, gratitude, and human connection—and how they can
bring clarity, balance, and resilience to your life.
 TSC IOFCNOC GU KCTTFNK 5NIT5O3 ’;

Nature: The Healing Power of the Outdoors

Time spent in nature isn(t just relaYingJ it(s transformative.

Itudies have shown that even brief eYposure to natural environ-
ments can lower cortisol levels, reduce heart rate, and enhance mood.
This is why practices lixe forest bathing )called Ihinrin-yoxu in
Vapan: have become a formal part of healthcare in some countries.
The natural world has a unikue, magical ability to activate your
parasympathetic nervous system, pulling you out of the Eght-or-qight
mode triggered by modern stressors.
Aisual stimuli lixe trees, rivers, and open sxiesJ sounds lixe birdsong
or rustling leavesJ and even the earthy smells of the forest worx together
to calm your brain.

Practical Ways to Connect with Nature

Forest Bathing2 Hou don(t need a forest to practice this. 0

kuiet parx or even a tree-lined street can worx. The goal is
to immerse yourself fully—observe how the sunlight Elters
through the leaves, feel the breeze on your sxin, and notice
the rhythm of your breathing.

Daily Outdoor Moments2 Ipend at least RX minutes out-

doors each day, whether it(s a morning walx, lunch in the
parx, or simply sitting by an open window.

Bring Nature Indoors2 Ff getting outside isn(t always feasi-

ble, bring natural elements into your home—plants, qowers,
or even nature-inspired artworx.
’“ KDFT VG5DN0LI, 0LCZ0NMD0 3G4B0

Demember, nature reminds us that change and growth are natural

processes. Vust as seasons shift, so too can our inner landscapes.

Gratitude: Shifting Your Perspective

Kratitude is a science-bacxed practice with profound mental health

beneEts.
?y focusing on what you have rather than what you lacx, gratitude
rewires your brain to notice the positive aspects of life, even in chal-
lenging times.
Kratitude stimulates the release of dopamine and serotonin, neu-
rotransmitters associated with happiness and well-being. Gver time,
practicing gratitude strengthens neural pathways that maxe it easier to
access positive emotions, even when life feels heavy.

Simple Gratitude Practices

Gratitude Journaling2 Write down three things you(re

grateful for each day. They don(t have to be grand—a good
cup of tea, a xind word, or a moment of peace can be just as
impactful.

Mindful Reframing2 When faced with di”culties, asx

yourself, 1What can F learn from thisP6 or 1Fs there a silver
liningP6

Express Gratitude to Others2 Aisit, call, or message some-

one who has positively impacted your life, and thanx them.
 TSC IOFCNOC GU KCTTFNK 5NIT5O3 ’’

Iharing gratitude deepens connections and ampliEes its ef-

fects.

Kratitude isn(t about ignoring challengesJ it(s about creating space

for hope and resilience in the midst of them.

Human Connection: The Power of Relationships

We are social creatures at our core, and meaningful relationships are

essential for mental and emotional well-being.
The longest-running study on adult life by Sarvard 5niversity
found that the kuality of our relationships is a better predictor of
happiness and health than wealth, fame, or even genetics.
When we connect deeply with others, our bodies release oYytocin,
often called the 1love hormone.6 This reduces stress, lowers blood
pressure, and strengthens the immune system.
Gn the qip side, loneliness can be as harmful to health as smoxing
é’ cigarettes a day.

How to Cultivate Deeper Connections

Be Present2 7ut down your phone and fully engage with the
people around you. Cye contact, active listening, and genuine
interest create deeper bonds.

Mindful Relationships2 7ractices lixe mindfulness medi-

tation or loving-xindness )metta: meditation can help you
approach your relationships with compassion and empathy.
’ KDFT VG5DN0LI, 0LCZ0NMD0 3G4B0

Loving-xindness meditation, in particular, involves silent-

ly repeating phrases lixe 1Bay you be happy. Bay you be
healthy. Bay you be at peace,6 for yourself and others.

Reach Out2 Ff you(re feeling isolated, taxe small steps to

reconnect. Iend a message to a friend, join a community
group, or even start a conversation with someone at a caf .
Imall interactions can sparx bigger changes.

Nature, gratitude, and connection might seem unrelated at Erst

glance, but they share a common thread2 presence. Cach practice en-
courages you to slow down, tune in, and engage fully with the mo-
ment.
Together, they help counteract the disconnection and overstimu-
lation of modern life, o ering a sense of grounding and purpose.

Key Takeaways from Chapter 6:

Ipending time in nature reduces stress, enhances mood,

and activates the parasympathetic nervous system. Cven
short moments outdoors can have a big impact.

Kratitude rewires your brain for positivity, releasing

dopamine and serotonin to boost well-being. 7ractices
lixe journaling or mindful reframing can maxe gratitude
a daily habit.

Beaningful relationships are essential for happiness and

health. Imall actions lixe reaching out, active listening,
 TSC IOFCNOC GU KCTTFNK 5NIT5O3 ’

and practicing loving-xindness meditation can deepen

your connections.

Nature, gratitude, and connection all share the power to

bring you bacx to the present moment, o ering clarity,
grounding, and resilience.

With these tools in your arsenal, you can reconnect with what
truly matters—and, in doing so, End your way out of the fog
toward a life of greater purpose and joy.
The Art
Of Moving
Forward

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Resources

C hapter 1: Understanding Stress and Seasonal AcevtiDe

2isorder
Frankl, V. E. (1984). Man’s search for meaning. Simon & Schuster.
National Institute of Mental Health. (n.d.). Seasonal affective disor-
der. Retrieved from https://www.nimh.nih.gov
Harvard Health Publishing. (2020). The effects of stress on your body.
Retrieved from https://www.health.harvard.edu
van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body
in the healing of trauma. Penguin Books.
Chapter Y: Understanding uoBr yrain and yod3
Harvard Medical School. (2023). Exercise is an all-natural treat-
ment to fight depression. Harvard Health Publishing. Retrieved from
https://www.health.harvard.edu
NutritionFacts.org. (n.d.). Exercise vs. drugs for depression. Retrieved
from https://nutritionfacts.org/video/exercise-vs-drugs-for-depres-
sion
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and
dreams. Scribner.
Chapter M: 4oDing uoBr yod3 to 4oDe uoBr 4ind
Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new
science of exercise and the brain. Little, Brown and Company.
World Health Organization. (2018). Physical activity fact sheet. Re-
 THE SCIENCE OF GETTING UNSTUCK 63

trieved from https://www.who.int/news-room/fact-sheets/detail/ph

ysical-activity
Chapter P: zrioriti5ing Sleep
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and
dreams. Scribner.
Amerisleep. (n.d.). The negative impact of hitting the snooze button.
Retrieved from https://amerisleep.com/blog/negative-impact-snooz
e-button/
Chapter F: 6Beling uoBr 4ind and yod3
Kresser, C. (2013). Your personal Paleo code: The 3-step plan to lose
weight, reverse disease, and stay fit and healthy for life. Little, Brown
Spark.
Harvard T.H. Chan School of Public Health. (n.d.). The gut micro-
biome. Retrieved from https://www.hsph.harvard.edu
Chapter w: Connevting With fhat 4atters
Watkins, P. C. (2013). Gratitude and the good life: Toward a psychology
of well-being. Springer.
Hari, J. (2018). Lost connections: Why you’re depressed and how to find
hope. Bloomsbury Publishing.
Li, Q. (2018). Forest bathing: How trees can help you find health and
happiness. Viking.
4editation and 4indRBlness esoBrves
Davidson, R. J., & Goleman, D. (2017). Altered traits: Science reveals
how meditation changes your mind, brain, and body. Avery.