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📰 Subject: Stuck in the Middle #204 — Taking Care of You When You’re Taking Care of Everyone Else
Date: Thursday, August 14, 2025

👋 Hey, Middle-Doers,
When you’re carrying parents, kids, work, and everything in between, your own needs can slide to the bottom. This issue is about tiny, realistic resets that protect your energy without adding another “to-do.”

🎯 Big Idea: Self-Care = Small, Repeatable Habits
Focus on one thing you can repeat daily (a 2-minute breathing break, a 10-minute walk, or lights-out on time). Consistency beats intensity—especially when life is full.

💡 3 Things That Might Actually Help This Week

1. Five Steps to Mental Wellbeing (simple, science-backed framework)
   🔗 https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/

2. Build Your Personalized Self-Care Plan (practical walkthrough)
   🔗 https://www.helpguide.org/mental-health/wellbeing/self-care-tips-to-prioritize-your-mental-health

3. Caring for Your Mental Health (quick checklist style)
   🔗 https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

🧰 Tool of the Week: Free Guided Meditations (audio)
Short, no-fluff tracks you can stream on your phone while waiting in a pickup line.
🔗 https://www.uclahealth.org/uclamindful/free-guided-meditations

🫁 Try This 2-Minute Reset: Box Breathing (4-4-4-4)
Inhale 4 • Hold 4 • Exhale 4 • Hold 4. Repeat 3–4 rounds to downshift your nervous system.
🔗 https://health.clevelandclinic.org/box-breathing-benefits

😴 Sleep Corner: How Much Sleep Do You Really Need?
Quick reference by age (adults: 7+ hours). Skim it, set tonight’s target.
🔗 https://www.cdc.gov/sleep/about/index.html

🪑 Move a Little: Gentle Chair Exercises
Easy, at-home moves to loosen up tight hips, back, and shoulders.
🔗 https://www.nhs.uk/live-well/exercise/sitting-exercises/

🧡 For Caregivers Specifically
Boundaries, breaks, and support ideas—because your wellbeing is part of their care plan.
🔗 https://www.caregiver.org/resource/taking-care-you-self-care-family-caregivers/

🗣️ Your Turn (Hit Reply):
What’s one tiny habit you’ll try this week—breathing, bedtime, or a 10-minute walk?

📤 Quick Share:
Know another “stuck in the middle” friend who needs this? Forward this issue to the

📘 What Can I Let Go Of?

Feeling overwhelmed? Our checklist, What Can I Let Go Of?, helps you prioritize tasks and focus on what truly matters.

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📘 What Can I Let Go Of?

Trying to do everything is a recipe for resentment — in your relationship, too.
Use our $9.99 checklist to figure out what’s actually essential right now.

🛒 Download here:
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💬 Connect With People Who Get It

Caregiving can feel isolating — and so can relationship stress.
Join our private Facebook group to talk to others who truly understand.

👉 https://www.facebook.com/groups/stuckinthemiddlenews

THIS IS ONE OF THE MOST IMPORTANT BOOKS YOU CAN READ IF YOU ARE FRUSTRATED WITH A PARENT OR OLDER RELATIVE

grab a copy here https://amzn.to/3QIhlx7

If you are in this situation I think you will enjoy it!

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