In this episode of Season of Stuck, Deanna announces a new season coming Tuesday, July 8th. Until then, we'll be doing replays of some of our favorite episodes, starting with Unlocking the Science of Stuck with Britt Frank.

In this episode, They explore the concept of stuckness, emphasizing its physiological roots and the importance of body-oriented approaches. Britt introduces "micro yeses," small decisions that help break inertia. They discuss how stuckness manifests in various life areas and share personal experiences of overcoming it. Britt offers a 3-step process for getting unstuck and highlights the importance of self-discovery and acceptance.

Tune in to learn about:

• The concept of stuckness and its impact on individuals
• Understanding stuckness as a universal human experience
• Physiological aspect of stuckness and body-oriented approaches
• Micro yeses as a pattern interrupt to break free from stuckness
• Manifestation of stuckness in different areas of life
• Overcoming stuckness related to alcohol use
• Fear of making mistakes and the concept of "micro messes"
• Reframing the perception of stuckness and anxiety
• Three-step process for getting unstuck
• Embracing self-discovery and self-acceptance

Thoughts from the episode:

“Anxiety is not pleasant and it can cause real, real problems. But anxiety is the symptom. It says ‘There is a problem. I'm not your problem. I'm your messenger.’ But we get so focused on the discomfort of the symptom, we forget the symptom is a signal.” –Britt Frank

About Britt Frank, LSCSW, SEP

Britt Frank is no stranger to stuck, but following over two decades of addiction and mental health struggles, she got herself unstuck, ultimately becoming a licensed psychotherapist and trauma specialist. She's also an educator and author. The Science of Stuck: Breaking Through Inertia to Find Your Path Forward is a book that offers science-backed strategies for understanding stuckness and moving forward with purpose, confidence, and the freedom to become who you're truly meant to be.

Connect with Britt Frank:

On the web:

Science of Stuck website

On social media:

Instagram: @brittfrank

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

In this solo episode of Season of Stuck, we jump into episode two of the Stuck Shorts series. In each week of this series, Deanna will share one bite-sized, actionable, and totally doable strategy for getting unstuck—and how to apply that strategy to help you as you navigate your own seasons of stuck.

Today, we’re diving into what to do when you’re feeling stuck in your mind—those moments when your thoughts are spiraling out of control and you can’t pull yourself out of them. In this episode, Deanna shares one of her favorite strategies for identifying and interrupting your most stuck-making thought patterns—and getting unstuck in the process. If you’re an overthinker, a worrier, or just a person that often finds yourself stuck in your mind, this episode is a must-listen!

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

To get involved with the show, fill out our listener survey or send us a message.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

Melissa Petro is hosting the workshop "Writing for Shame Resilience: Turning Shame Into Your Superpower" at Esalen Institute in Big Sur, CA from July 14th - July 18th; register here.

**REPLAY**

In this episode of Season of Stuck, Deanna sits down with author and cultural journalist Melissa Petro to dive deep into a topic that keeps so many of us feeling stuck: shame. As the author of Shame on You: How to Be a Woman in the Age of Mortification, Melissa has a unique perspective on how shame impacts our self-worth, keeps us from living authentically, and traps us in cycles of feeling "not enough." Together, Deanna and Melissa explore the complex dynamics of shame (and how those dynamics keep us stuck), discuss how societal expectations drive shame and impact women, and Melissa offers actionable ways to break free from shame and reclaim your worth—and get unstuck in the process.

Tune in to learn about:

• What shame really is and how it differs from guilt
• How shame is a social control tool, especially for women
• Practical steps to stop the shame spiral and regain your confidence
• Why sharing your story with trusted people is essential for shame resilience
• How acceptance and self-compassion can lead to profound freedom from shame

About the guest:

Melissa Petro is a cultural journalist, writer, and educator whose work delves into social issues, identity, and the female experience. Her recent book, Shame on You: How to Be a Woman in the Age of Mortification, combines memoir with an exploration of societal expectations and shame resilience, empowering readers to move past shame-based identities.

Connect with Melissa Petro:

On the web:
melissa-petro.com

On social media:
Instagram: @melissapetro


Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

To get involved with the show, fill out our listener survey or send us a message.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

In this solo episode of Season of Stuck, Deanna kicks off the first of a new series called Stuck Shorts. Each week, Deanna will share one bite-sized, actionable, and totally doable strategy for getting unstuck—and how to use it on your own stuck to unstuck journey.

This week, Deanna shares one of the easiest and most accessible—but still extremely helpful!—tools in her getting unstuck toolbox. And all you need to get started? Your voice. If you get stuck in nervous system dysregulation, this is a tip you will not want to miss!

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

To get involved with the show, fill out our listener survey or send us a message.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

**REPLAY**

In this episode of Season of Stuck, Deanna chats with Anna Goldfarb, a journalist called “the New York Times friendship correspondent” and the author of “Modern Friendship: How to Nurture Our Most Valued Connections.” During their conversation, Deanna and Anna explore the complexities of adult friendships—including areas where people can get stuck. . Anna shares her insights on how to effectively navigate modern friendships, including some of the challenges of friendships in the modern age, how to show up in friendships in a way that fosters connection, and why negotiating your friendships can be key in getting unstuck. She also shares why a strong “about” is a non-negotiable in any active friendship—and how to find that ‘about’ in the relationships you value most.

Tune in to learn about:

• The significance of friendships in adulthood and their role in overcoming feelings of being stuck
• The complexities of maintaining adult friendships
• How friendship has changed—and the challenges facing friends in the modern age
• How to create a strong “about” that keeps you connected to your friends
• Strategies for negotiating and rekindling friendships
• How to better navigate conflict in friendships
• How to be a better friend—and inspire your friends to do the same

Thoughts from the episode:

“Research says three to five friends are totally optimal. You don't need a ton of people! You really just need to be a sensational friend to a handful of people.”

"Every friendship needs an ‘about’—and the ‘about’ needs to be clear and compelling to both people…and it needs to be something apart from the two people in the friendship."

About Anna Goldfarb:

Called “the New York Times’ friendship correspondent,” Anna Goldfarb's reporting has appeared in The New York Times, The Atlantic, Vox, and more. Her new book, “Modern Friendship: How to Nurture Our Most Valued Connections,” explores the nuances of navigating adult friendships in a hyperfluid society.

Connect with Anna Goldfarb:

On the web:

Anna’s website

Subscribe to her newsletter

On social media:

Instagram: @annagoldfarb

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

In this special crossover episode of Season of Stuck, Deanna deBara sits down with Amelia Hruby, host of the Off the Grid podcast, to explore the many ways social media can keep us stuck—and, more importantly, how we can change the way we think about and relate to social media (and get unstuck in the process). If you feel stuck on social media—in your business, your life, or both—this conversation is a must-listen.

Tune in to learn about:

• How social media gets us hooked
• How to distinguish between genuine connection and the "cotton candy" version that social media provides
• Practical strategies for breaking the social media habit cycle
• Ways entrepreneurs can build successful, resilient businesses—no social media required

Thoughts from the episode:

• "Social media…plays to some of our deepest desires as humans…[it] creates the illusion of being connected with other people."
• "These apps and these algorithms are designed to keep you stuck—to keep your eyes on the platform. But again, once you understand that, that's when you can start seeing real change."

About the guest:

Amelia Hruby is the host of the Off the Grid podcast, a show dedicated to helping business owners change their relationship with social media (or leave it entirely!) without sacrificing their growth and success. Through her work, she offers creative marketing alternatives and support for those looking to escape the social media treadmill—while maintaining thriving businesses and authentic connections with their customers.

Connect with Amelia:

On the web:

Offthegrid.fun

Listen to the Off the Grid podcast:

Apple Podcasts

Spotify

**Are you a business owner that wants to get off social media once and for all? Make sure to download Amelia’s free Leaving Social Media Toolkit!**

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

To get involved with the show, fill out our listener survey or send us a message.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

In this episode of Season of Stuck, Deanna sits down with Jacqui Stilling, a therapist and parts work expert who helps people understand and transform their inner worlds through Internal Family Systems (IFS) therapy. During their conversation, they explore how identifying our different "parts" can help us get unstuck and develop a more compassionate relationship with ourselves. From understanding the origins of our protective parts to learning how to speak for rather than from our parts, Jacqui shares powerful insights that can help anyone better navigate stuckness.

Tune in to learn about:

• What parts work is—and how it can help you better understand yourself
• How to identify and work with different parts of yourself when you're feeling stuck
• Why there are "no bad parts"—just parts trying to protect you in different ways
• Practical steps to better know and empathize with all parts of yourself

Thoughts from the episode:

• "I like to think about it this way: that we all have these different parts…none of them are bad. The thing is, we don't want any one of our parts to be driving our emotional bus."
• "These parts come up to protect us. But in essence, as we grow and change, they're stuck in our three or four year old body. They don't move along with us until we can get to know them, befriend them, and update them into 2025."

About the guest:

Jacqui Stilling is a therapist and founder of The Both And Way, a business offering coaching and retreats focused on Internal Family Systems (IFS) therapy—also known as parts work. After being trained in IFS and experiencing its transformative effects in her own life, she now helps others identify and work with their different parts through healing circles, retreats, courses, and a membership community.

Connect with Jacqui:

On the web:

thebothandway.com

On social media:

Instagram

Facebook

TikTok

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

To get involved with the show, fill out our listener survey or send us a message.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).

In this episode of Season of Stuck, Deanna sits down with Valerie McTavish, a business coach, growth activator, and spontaneity expert, to explore how spontaneity skills can help us get unstuck. During their conversation, they dive into the misconceptions around spontaneity (hint: it’s not a personality trait!), the powerful benefits of breaking out of rigid patterns (including for getting unstuck!), and practical ways to incorporate more spontaneity into our daily lives—even if you consider yourself far from spontaneous.

Tune in to learn about:

• Why spontaneity is a skill that can be developed—and how to develop it
• How practicing spontaneity helps us access our creative brain and break free from rigid thinking
• How spontaneity can transform your ability to navigate unexpected challenges
• Simple exercises to build your "spontaneity muscle"

Thoughts from the episode:

• "It's not really about being that spontaneous person. It's more about having the ability to tap into spontaneity."
• "When things go awry—not if, but when—you need to be able to think on your feet. You need to be able to figure out, ‘Okay, then what?’”
• "It's not about replacing your planned life. It's about being intentional with training for spontaneity for the times when the plan actually falls apart."

About the guest:

Valerie McTavish is a business coach, growth activator, and spontaneity expert. Her journey with spontaneity began when she and her husband flipped a coin to decide where to go on a camping trip, which sparked joy and freedom that transformed their relationship. As a former television producer who was used to planning things down to the millisecond, Valerie discovered that spontaneity provided a perfect balance to her structured work life. Through her research and experience, she has developed tools and practices to help people incorporate spontaneity skills into their lives to overcome stuckness, anxiety, and rigid thinking patterns.

Connect with Valerie:

On the web:

valeriemctavish.com

For the spontaneity dice:

bemorespontaneous.etsy.com

Stay connected with Season of Stuck:

Want more insights on how to make your journey from stuck to unstuck? Make sure to subscribe on Apple Podcasts, Spotify, or wherever you get your podcasts; you can catch new episodes every Tuesday.

Want to make sure you never miss an episode? Visit seasonofstuck.com to get episodes delivered to your inbox.

To get involved with the show, fill out our listener survey or send us a message.

And for even more stuck-related content, make sure to follow us on Instagram @seasonofstuck.

****DISCLAIMER****

Season of Stuck is for general information only and should not be considered health, financial, or any other type of professional advice. The views expressed by guests are their own and their appearance on Season of Stuck is not an endorsement. We do not verify the accuracy of the information that guests present. Adult language may be present. Our producer and host disclaim any liability arising out of your reliance on Season of Stuck.

Please note that we may receive a commission should you choose to purchase any product or service using our website link to the products, services, and links featured on Season of Stuck and/or in related properties (including seasonofstuck.com and email communications).