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Speaker 1: Cats up thing, little food for yourself life. Oh it's

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Speaker 1: pretty bad. Hey, it's pretty beautiful. Thing beautiful that for

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Speaker 1: a little more, it's exciting, said, he can cut your

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Speaker 1: kicking with full thing with Amy.

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Speaker 2: Brown, Happy Thursday, Four Things Amy Here. And I got

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Speaker 2: back from that therapy retreat with my kids and Ben,

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Speaker 2: my ex husband, the other day, and a big focus

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Speaker 2: was on things we can do to take care of ourselves,

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Speaker 2: like quick things you can do to reset, to get

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Speaker 2: back to center, to get back to feeling more like ourselves,

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Speaker 2: and that inspired the direction of today's episode. I've got

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Speaker 2: a self care short list for you, just four simple

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Speaker 2: ways to get in tune with yourself to feel your

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Speaker 2: best or reset. Now, some things we've touched on before,

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Speaker 2: but they're worth bringing back because maybe you miss that episode,

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Speaker 2: or maybe you need the reminder I know I do.

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Speaker 2: And finding small moments of refuge or ways that you

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Speaker 2: can improve your mood or reset so important. Obviously. I

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Speaker 2: just go back from a whole retreat where that was

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Speaker 2: one of the main themes, and teaching our kids to

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Speaker 2: do it at a young age, like I wish that

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Speaker 2: I had these tools when I was younger, and I'm

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Speaker 2: thankful to give this gift to my fourteen year old

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Speaker 2: and my seventeen year old, and you can too. We

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Speaker 2: just have to be intentional about sitting down with them

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Speaker 2: and doing these tips and tricks with them. Now, life

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Speaker 2: is moving at hyper speed all the time. We feel

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Speaker 2: like we're constantly juggling things, work, relationships, responsibilities, you name it.

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Speaker 2: So it's easy to feel like we're just running from

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Speaker 2: one thing to the next, completely drained, and I don't

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Speaker 2: want to live that way. I'm very thankful for the

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Speaker 2: all new Nissan Morano for bringing us this episode. So

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Speaker 2: whether you're listing in the car, on a walk, or

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Speaker 2: doing things around the house, let's dive in first.

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Speaker 1: Right.

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Speaker 2: This thing is about hosting your own emotions. Inspired by

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Speaker 2: Katie Gufstason. I recently got a newsletter from Katie that

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Speaker 2: I loved. She's a therapist here in Nashville, and I

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Speaker 2: had the privilege of attending one of her workshops a

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Speaker 2: few years ago and I'll never forget it. It was

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Speaker 2: so good. I believe that's where I got signed up

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Speaker 2: to receive her newsletters and I always enjoy them. And

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Speaker 2: in her latest one, she talks about her passion for

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Speaker 2: hosting dinner parties. She loves the whole process, the planning,

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Speaker 2: the cooking, the setting, the table, the conversations, and even cleanup.

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Speaker 2: But what stood out to me most was this idea

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Speaker 2: she had, What if we practiced hospitality internally? Now, her

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Speaker 2: newsletter was so beautifully written, and I'd love to have

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Speaker 2: her on one day to further talk about it, but

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Speaker 2: for now, I'll summarize what she shared about hosting your

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Speaker 2: own emotions. So I want you to think about hosting

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Speaker 2: a dinner party, And if you don't like to host them,

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Speaker 2: then think about when someone is hosting you. But for

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Speaker 2: the sake of this, you're the host, and your guests

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Speaker 2: are welcome as they are right. You don't judge them

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Speaker 2: or kick them out. If they bring some weird energy

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Speaker 2: to the table, you just let them be there, You listen,

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Speaker 2: You create space for connection. Now, imagine treating your emotions

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Speaker 2: the same way, instead of shutting them out or trying

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Speaker 2: to control them. What if we welcomed our emotions like guests.

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Speaker 2: What if we got curious about what they were trying

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Speaker 2: to tell us? And here's something that we can try.

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Speaker 2: These are some suggestions that Katie threw out there. Next

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Speaker 2: time you're feeling overwhelmed, ask yourself what am I feeling

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Speaker 2: right now? And then name it sad, anxious, excited, frustrated,

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Speaker 2: whatever it is. If you can't name the feeling, I

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Speaker 2: highly recommend googling a feeling wheel. If you don't have one,

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Speaker 2: then just search it up on the internet and go

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Speaker 2: to images and you'll see a plethora of feelings wheels

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Speaker 2: they're going to be their click on one and then

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Speaker 2: take a gander at all the different feelings that are there,

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Speaker 2: and then you can name whatever you have going on.

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Speaker 2: Then check in with your body where do I feel

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Speaker 2: this feeling? Maybe it's tightness in your chest or tension

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Speaker 2: in your shoulders. Also side note here coming up in

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Speaker 2: another thing, where to talk about weird ways that our

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Speaker 2: body might be telling us something is up other than

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Speaker 2: the obvious stuff like tension in the shoulders I feel

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Speaker 2: like so a lot of us hold it, or maybe

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Speaker 2: in your hips. So check in with your body where

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Speaker 2: do you feel the feeling, and then ask what is

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Speaker 2: this feeling trying to tell me? Maybe it's saying, hey,

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Speaker 2: I need rest or I need to set a boundary,

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Speaker 2: or maybe it's I need a snack. Because sometimes it

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Speaker 2: could be hunger. That makes me think of the HALT

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Speaker 2: acronym HLT halt hunger, angry, lonely, and tired. So if

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Speaker 2: you're ever feeling a little off, you just halt. You pause,

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Speaker 2: and then assess, hmm, am I feeling hungry, angry, lonely,

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Speaker 2: you're tired. Halt is a great thing to keep in

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Speaker 2: mind for not only yourself, but if you do have kids, halt,

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Speaker 2: or maybe even your partner sometimes if they've got something

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Speaker 2: going on, you might be like, hey, halt, feeling a

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Speaker 2: little hungry and lonely or tired. And the hungry one

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Speaker 2: is interesting to me too, because it's not just physical hunger.

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Speaker 2: It could be emotional or relational hunger, like needs that

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Speaker 2: aren't being met but you're craving them, So be aware

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Speaker 2: of that one. But by practicing emotional hospitality, we remove

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Speaker 2: the shame from our feelings and we create a space

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Speaker 2: for self compassion. So, just like a great dinner party

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Speaker 2: brings connection and laughter, Katie's point in all of this

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Speaker 2: was that learning to host your own emotions can bring

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Speaker 2: clarity and peace. And I love that I was getting

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Speaker 2: dressed this morning and I had on sneakers with my

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Speaker 2: outfit they were so cute. I was comfortable, but something

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Speaker 2: just felt off like I love a good comfy vibe,

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Speaker 2: but this wasn't working. So I went back into my

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Speaker 2: closet and I decided, Okay, I'm gonna tuck my shirt in.

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Speaker 2: Now I'm gonna throw on a bell and then put

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Speaker 2: these boots on that have a heel. I walked out

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Speaker 2: of my closet when looked in the mirror, and I

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Speaker 2: instantly felt like a different person. I got a hit

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Speaker 2: of dopamine from my outfit, and my experience this morning

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Speaker 2: was the result of dopamine dressing. Yep, how we dress

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Speaker 2: can help us feel like the amazing people we are now.

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Speaker 2: Some days the sneaker vibe may be working for me

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Speaker 2: and that will make me feel amazing, but today it

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Speaker 2: wasn't it. I was feeling bloss So I decided to

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Speaker 2: try dopamine dressing. Now I've touched on this slightly before,

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Speaker 2: but I'm revisiting it today because it can be life changing.

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Speaker 2: Doctor Don Karen coined dopamine dress in her book which

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Speaker 2: is titled Dress Your Best Life. And if you use

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Speaker 2: this method when you're getting ready, it could help you

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Speaker 2: release a rush of dopamine, which is that feel good neurotransmitter,

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Speaker 2: the feel good hormone. He's the term dopamine dressing. Now,

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Speaker 2: I will say a big rule with dopamine dressing is

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Speaker 2: it's a personal choice. Like what makes you feel good

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Speaker 2: may differ from what makes someone else feel good or

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Speaker 2: what's in fashion or on trend. Like if you try

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Speaker 2: to jump on some trend that you're just not fully

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Speaker 2: buying into and you don't feel confident in it, even

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Speaker 2: if people are like, oh, you look so cute in that.

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Speaker 2: Like I've had that happen before, where I've tried to

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Speaker 2: jump on a trend and I have received a compliment,

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Speaker 2: but I don't think I got a dopamine hit from it.

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Speaker 2: The compliment didn't really do anything for me because I

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Speaker 2: felt so insecure in it. I'm like, this is ridiculous.

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Speaker 2: I don't really like this trend, so that didn't work

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Speaker 2: for me. You got to wear clothes that you like

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Speaker 2: in order to boost your mood and things it will

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Speaker 2: make you feel good, not what other people say will

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Speaker 2: make you feel good. Now, if you need inspiration for

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Speaker 2: dopamine dressing, I will say you can search this up

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Speaker 2: on socials or online and you'll find a lot out there,

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Speaker 2: but it can be a fun way to express yourself

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Speaker 2: and how you're feeling, and you'll just have happier vibes

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Speaker 2: and again you'll feel more confident. That's exactly what happened

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Speaker 2: to me this morning. My confidence went way up. Now

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Speaker 2: some tips for dopamine dressing, or you can start with

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Speaker 2: statement accessories like a different shoe or a bag, or

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Speaker 2: choose an outfit that you enjoy looking at or you

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Speaker 2: feel good wearing, like when you look in the mirror,

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Speaker 2: you love it, colors that you love like, consider how

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Speaker 2: you might feel in certain colors or textures and styles.

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Speaker 2: Which speaking of colors, the colors we wear can impact

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Speaker 2: our mood. Like a quick little rundown of how different

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Speaker 2: colors affect us. Yellow equals optimism and focus, Orange energy

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Speaker 2: and confidence, Blue calm and productivity, Red excitement and boldness,

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Speaker 2: Green balance and good decision making. Green is also positive vibes.

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Speaker 2: So if you wake up one morning you're trying to

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Speaker 2: get ready for work or your day and you're just

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Speaker 2: feeling kind of blah, maybe throw on a color that

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Speaker 2: lifts your mood, or try a different outfit that you

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Speaker 2: know you feel your best in who cares if you

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Speaker 2: even wore it the other day. If it's an awesome outfit,

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Speaker 2: give it a go again. And if you naturally gravitate

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Speaker 2: towards certain colors, that might say a lot about what

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Speaker 2: you need right now, could be telling you something. And

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Speaker 2: this is a small thing, but it's just another way

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Speaker 2: to be intentional about how to better take care of yourself.

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Speaker 2: So give it a try. Here.

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Speaker 1: We got the third.

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Speaker 2: Thing earlier in the first thing about Katie's newsletter, we

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Speaker 2: talked about our feelings doing a check in with your body,

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Speaker 2: like maybe you've got tension in your shoulders, and that's

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Speaker 2: trying to tell you something. But our bodies have weird

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Speaker 2: ways of telling us when we're holding onto emotions as well.

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Speaker 2: Like I was angry, very angry not too long ago,

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Speaker 2: and my body got hot and itchy. It was a

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Speaker 2: mixture of anger and resentment that was coming up, and

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Speaker 2: I needed to work through it. It was probably the

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Speaker 2: most angry I've been in a long time. But Cat

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Speaker 2: and I recently talked about itching being a sign of

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Speaker 2: anxiety or stress. So my first thought, if I'm being honest,

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Speaker 2: was that a mosquito bit me. And then I couldn't

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Speaker 2: find the bite, and I was like ugh. Then I

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Speaker 2: soon realized like, oh, my body is simply having a

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Speaker 2: very strong reaction to my very strong feelings. Now, another

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Speaker 2: example might be yawning. Like you may yawn and think

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Speaker 2: you're just tired or bored, but yawning a lot can

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Speaker 2: actually be a sign of stuck emotions. It can be

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Speaker 2: your nervous system's way of trying to release stress, and

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Speaker 2: it's not just yawning or itching other Sneaky signs of

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Speaker 2: stagnant emotions include tingling in your hands or feet. Yeah,

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Speaker 2: that could be a sign, or fidgeting feeling restless, like,

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Speaker 2: because sometimes your desire to move your body in that

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Speaker 2: fidgety way is your body trying to shake off stress

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Speaker 2: that you don't even know that you've got going on.

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Speaker 2: So if you've been feeling weirdly off, your body might

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Speaker 2: be begging you to reset. And the best way to

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Speaker 2: do that move move more than just fidgeting, Like get

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Speaker 2: up and move, do some breath work, get outside, or

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Speaker 2: even just stand up and do some stretching, shake out

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Speaker 2: your hands, taking deep breaths just next to your desk,

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Speaker 2: like if you can't make it outside or you can do.

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Speaker 2: What I'm going to share with you next thing. I've

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Speaker 2: talked about the five four three two one Ground method before,

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Speaker 2: credited to psychotherapist Betty Alice Ericsson, and I'm sharing it

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Speaker 2: again now because I used it to reset with my

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Speaker 2: kids the other day and it was magic. It reset

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Speaker 2: us all it worked for me for Stevenson's to share

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Speaker 2: a boom boom boom. We did it together and it

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Speaker 2: was so fun to see it work for them. I

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Speaker 2: hope that they use it anytime that they need it.

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Speaker 2: It is perfect for those moments when your brain is

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Speaker 2: just moving way too fast, when you're stuck in your head,

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Speaker 2: you're spiraling, or you're just feeling off. It helps pull

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Speaker 2: you back to the present. And it works using your

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Speaker 2: five senses, so you don't need any tools. You know,

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Speaker 2: sometimes journaling is great. Maybe you don't have your journal,

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Speaker 2: you don't have a pin, you don't have paper. All

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Speaker 2: you need here is your five senses. Five things you

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Speaker 2: can see, four things you can touch, three things you

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Speaker 2: can hear, two things you can smell, and one thing

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Speaker 2: you can taste. What happens is when you use all

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Speaker 2: of your senses, you anchor yourself in the moment. Like

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Speaker 2: if I were doing it right now, I would say,

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Speaker 2: I see my microphone. I see my empty water bottle,

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Speaker 2: which is an awesome little shout out there because that

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Speaker 2: means I drank the water that was inside of it.

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Speaker 2: I see the light outside the window. I see my

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Speaker 2: laptop and my nail polish, which I need to paint

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Speaker 2: my nails desperately. It's on my to do list today.

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Speaker 2: We'll see if I get to it. But that is

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Speaker 2: a little dopamine hit for me. When my nails are done,

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Speaker 2: I just feel like a better person. So a little

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Speaker 2: example of that there. If I were to do Four

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Speaker 2: things I can touch. I feel the warmth of my

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Speaker 2: coffee mug, which doesn't have coffee in it right now,

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Speaker 2: but has macha, the texture of my sweater, the coolness

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Speaker 2: of my rings on my fingers, and the cushion of

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Speaker 2: my chair. Three things I hear. I hear my dog

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Speaker 2: below me kind of breathing, hopefully y'all can't hear she's asleep.

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Speaker 2: I hear a hint of birds chirping outside, a tiny

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Speaker 2: hint out my window, and then I hear my own

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Speaker 2: voice in my headphones. As for two things I can smell, well,

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Speaker 2: I smell my dog, and then a hint of my

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Speaker 2: perfume that I put on earlier this morning, and then

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Speaker 2: finally one thing that I can taste, my macho latte

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Speaker 2: that I made. So this method is great Again, it

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Speaker 2: forces us to slow down when we do it. And

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Speaker 2: it was fun doing this with my kids because I

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Speaker 2: liked watching them look around to come up with five

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Speaker 2: things that they were seeing, and we all came up

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Speaker 2: with different things. So it also just shows you all

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Speaker 2: that is around you that you're not paying attention to

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Speaker 2: at times. So this will help you slow down, even

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Speaker 2: if just for a minute. It's a simple, effective way

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Speaker 2: to reset. So whether you're in the middle of a

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Speaker 2: stressful work day, or you're feeling overwhelmed at home home,

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Speaker 2: or your kids are bickering like mine were, gather them together. Hey, kids,

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Speaker 2: come on, we're gonna go outside. We're gonna do the

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Speaker 2: five four three two one method. It'll work, and it'll

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Speaker 2: also provide a quick mental refresh for you if that's

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Speaker 2: what you need. All right, So to recap, I gave

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Speaker 2: you four simple ways to check in with yourself and

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Speaker 2: find small moments of refuge in your day. You can

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Speaker 2: host your emotions like a dinner party, get curious about

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Speaker 2: what they're trying to tell you. Use dopamine dressing and

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Speaker 2: color psychology to boost your mood with what you wear.

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Speaker 2: Pay attention to your body's weird signals yawning, itching, fidgeting,

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Speaker 2: That could all mean you need a reset. And then

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Speaker 2: a way to reset is the five four three two

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Speaker 2: one grounding trick that we just did. It'll get you

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Speaker 2: out of your head. So which one of these resonates

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Speaker 2: with you the most? Any in particular? Do y'all have

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Speaker 2: any that y'all want to share with me? If you

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Speaker 2: try any of these, let me know if you've got

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Speaker 2: some ones you want to share four things with Amy

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Speaker 2: Brown at gmail dot com. Thank you for being with

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Speaker 2: me here today and again. This episode has been brought

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Speaker 2: to us by the all new Nissan Morano because finding

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Speaker 2: moments of peace in our busy lives matters. It really does.

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Speaker 2: See you next week