In this episode, Sam talks about how she's been feeling kind of flat and stuck in a rut over the past few weeks, even though she can't pinpoint exactly what's wrong. Then, she reflects on some wisdom from her mom, and shares an exhaustive list of tried-and-true things that actually help pull her out of it and make her feel like herself again when she's feeling down.

Listen to this episode if you're just feeling kind of blah and you need a kick in the ass, a bed rot, a bestie day, some indulgent self-care ideas, or a little extra love.

Key moments:

01:16 Wisdom from Sam’s mom

04:15 Two different kinds of feeling “down”

05:27 How to get yourself out of a rut

06:17 Three kinds of therapy that you might not have considered

07:40 Intellectualizing your feelings

08:51 EMDR therapy: eye movement desensitization and reprocessing

10:08 Somatic healing therapy

11:10 The first thing you should do if you’re feeling down (especially if you don’t know why you’re sad)

11:37 Something you didn’t know about circadian rhythm

13:42 Easiest and best strategy ever, works every time 99% of the time

13:56 Fun fact about nature and antidepressants

14:32 It’s getting kinda deep lol

18:34 Sam spits bars about how sometimes your best friend is actually the best therapist

20:29 How our friendships extend our lifespans

22:01 You’re not cooking enough

28:35 *Eye roll* but hear me out

29:44 The surprising way eating sugars and fats affects your mental health

33:16 How to actually journal in a way that’s not embarrassing

35:36 Why gratitude lists and journals don’t work and how to fix them

38:11 Advice from Sam’s boyfriend that she hated at first but then it changed her life

42:25 Indulgence can be wellness!!! Sam’s favorite indulgent self-care activities

45:09 Give yourself a break from the pressure of always trying to be your best self

45:39 BARSSS (life is short)

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