Category: Psychology and Wellness Page 1 of 9

A stressed man taking off his glasses

Why Men Avoid Talking About Mental Health and How to Change That

In Psychology and Wellness, Uncategorized

A stressed man taking off his glasses

A stressed man taking off his glasses

Many men grow up learning to stay silent about their emotions. Talking about mental health is often seen as something shameful or unnecessary. Expressing sadness, fear, or anxiety can be mistaken for weakness. Boys are told to toughen up, not talk it out. These messages follow them into adulthood, shaping how they deal with pain, stress, and loss. Conversations about feelings are often avoided, ignored, or ridiculed. Emotional struggles remain hidden, leading to isolation and poor mental well-being. Men are taught to fix problems on their own rather than ask for help. This mindset causes harm that often goes unnoticed. Real change starts with honest dialogue, free from judgment, and supported by a more open and respectful culture.

The Cost of Staying Quiet

Many men ignore emotional distress until it starts to affect daily life. They often mask symptoms with work, alcohol, or anger. Instead of reaching out, they shut down or withdraw. This pattern hides deeper issues like depression or anxiety, which grow worse without support. Physical symptoms like fatigue, headaches, and sleep problems increase. Relationships begin to suffer. Men lose interest in things they once enjoyed.

They stop expressing themselves and feel more isolated each day. Friends may not notice the signs because the person keeps up appearances. Silence feeds shame. Shame fuels more silence. Suicide becomes a risk when pain has no outlet. With this in mind, avoiding conversations about feelings can lead to tragic outcomes. In short, ignoring mental health comes at a high cost. Speaking up and seeking support helps prevent long-term damage and creates space for healing.

Myths That Keep Men From Opening Up

Many harmful beliefs stop men from talking about mental health. These myths shape how they view emotions and ask for help. Instead of expressing what they feel, they stay quiet and carry the weight alone. This is a form of self-sabotaging everyone should avoid. The pressure to appear strong only adds to the silence. These outdated ideas continue to harm mental well-being.

Common myths that stop men from opening up:

  • Talking equals weakness — sharing emotions, some men wrongly see as soft or unmanly.
  • Therapy is only for people who “can’t handle life” — many believe it’s a last resort instead of a useful tool.
  • Real men don’t need help — self-reliance gets praise, even when it’s destructive.
  • Sadness equals failure — many hide feelings to protect their image.
    A man sitting in a bench with his eyes closed

    Negative emotions tend to build up and be damaging

    The Unseen Barrier to Mental Health Progress

    Many men grow up with fixed ideas about masculinity. These ideas shape how they handle emotional pain and stress. Society rewards toughness while ignoring the need for emotional honesty. Boys hear phrases like “real men don’t cry” or “man up,” which train them to hide their feelings. Traditional masculinity discourages vulnerability and replaces it with silence. Men see emotionless role models on screen, reinforcing the idea that expressing pain makes them weak. The media portrays emotionless male role models as strong, capable, and respected.

    Another key point, society often links emotional expression to femininity, which leads men to feel ashamed when they try to open up. This pressure creates emotional isolation. Many never learn how to speak about their inner world. On the other hand, rejecting these ideas builds space for honest conversations.

    A man putting his hands on his head while looking down

    Talking about mental health should be normalized and encouraged

    Men are often told to hide emotions and “tough it out.” This belief creates silence that damages mental and emotional health. Many avoid expressing pain, not because they don’t feel it, but because they fear judgment. Emotional struggles go unnoticed, and the pressure continues to build. That silence can lead to isolation, anger, or unhealthy habits. Normalizing open expressions changes this pattern. One honest conversation can encourage others to speak. Friends, family, and public figures all shape what feels acceptable. People listen more when they see others being real. Creating safe spaces encourages honesty, making it easier for men to talk without shame. Above all, emotional expression takes strength. Supporting open communication about mental health helps remove stigma. Talking should never feel risky. Change starts with those willing to speak, listen, and make mental health part of everyday life.

    How Friends and Family Can Encourage Men to Open Up

    Men often stay silent because they fear judgment or feel they must fix everything alone. Friends and family can help change that by creating safe, supportive spaces. Trust builds over time, not through pressure. People should avoid rushing conversations or pushing for answers. Avoid judgment when they share; instead, offer calm, steady support. Short replies like “that makes sense” or “I hear you” help more than long advice. Listen more, advise less. Silence can feel heavy, but patience shows care.

    Small actions—checking in, staying present, or simply sitting nearby—can speak louder than words. For this reason, support systems must be patient and present. Show interest with questions that invite conversation, not just yes-or-no answers. Ask open-ended questions to show care, such as “How have you been feeling lately?” or “What’s been on your mind?” A steady, open presence often creates the space needed for honest expression.

    Steps Men Can Take to Improve Their Mental Health

    Many men avoid facing emotional stress until it becomes overwhelming. Small, consistent actions can help build better habits for mental wellness. One place to start is by learning to identify feelings as they come. Recognize and name emotions instead of burying them. Writing down thoughts can reduce mental clutter. Try journaling or mindfulness to create a daily check-in with yourself. Conversations also matter. Talk to someone trustworthy—a friend, family member, or mentor who listens without judgment. Speaking honestly often brings clarity. Then again, therapy is a powerful option for deeper support. A trained professional can offer tools to manage stress and emotional pain. Growth takes time. Practice self-compassion and patience, especially on difficult days. Try to be kind to yourself every day. There’s no single solution, but building small daily habits can shift everything. Change starts with one decision, one conversation, or one moment of reflection—and it builds from there.

    Two friends spending time outsideTwo friends spending time outside

    No matter how you feel, you should know that you are never alone

    Making Mental Health a Men’s Issue, Too

    Talking about mental health should never feel shameful or out of reach. Men also deserve support, understanding, and safe spaces to express emotions without fear. Breaking the silence starts with practicing self-compassion, honest conversations and small steps forward. Families, friends, and communities can help reshape outdated beliefs. Change begins with listening, showing care, and making open communication a normal part of daily life.

A sad woman in a black jacket

Hidden Signs of High-Functioning Depression

In Psychology and Wellness

A sad woman in a black jacket

A sad woman in a black jacket

High-functioning depression can be difficult to recognize, especially since it doesn’t always show the typical signs of sadness or withdrawal. People with this condition often continue with their daily routines, keeping up appearances while silently struggling. High-functioning depression may make a person look fine on the outside, but internally, they might be battling a range of emotional and physical symptoms. This blog aims to shed light on the hidden signs of this type of depression and help individuals spot them before they worsen. Understanding these subtle indicators can lead to earlier intervention, which improves overall well-being.

Constant Fatigue, Despite Enough Rest

Constant fatigue is one of the most noticeable signs of depression, yet it’s often overlooked. Even after a full night of sleep, many people still feel drained and struggle to find energy throughout the day. This persistent tiredness isn’t just physical; it’s mental. The emotional weight of constantly suppressing feelings can drain someone more than any physical task. This type of fatigue differs from physical tiredness, where rest usually helps.

Emotional exhaustion doesn’t respond to sleep and can feel much more overwhelming. People with this condition might push through their day, appearing fine on the outside but fighting a battle of exhaustion within. On the other hand, it is often dismissed as just normal stress or burnout. Many may not realize that it’s more than fatigue from work or life responsibilities; it’s a deeper, more persistent drain that doesn’t go away with rest.

A woman covering her face with her hand

Mental exhaustion cannot be cured like the physical one with sleep and rest

Persistent Negative Self-Talk

Self-critical thoughts often become a constant part of daily thinking. People quietly battle beliefs like “I’m not good enough” or “I’ll never succeed.” These inner dialogues can erode self-esteem over time, leading to feelings of worthlessness. Many people appear confident outwardly, yet they are struggling with this ongoing mental battle.

Negative self-talk creates anxiety and emotional instability, making everyday tasks seem overwhelming, which is why natural relief for depressive symptoms is something many with high-functioning depression seek as a way to cope with these thoughts. One approach people often explore is complementary therapies, such as essential oils. These oils may support emotional balance, helping to ease the pressure caused by constant self-criticism and offering some comfort during challenging moments. Over time, addressing these negative thought patterns can help restore emotional stability and improve overall mental well-being.

Success Doesn’t Feel Like Success

Even after accomplishing great things, many people with depression feel that their achievements are empty or undeserved. Despite external success, the sense of pride or fulfillment is often missing. This feeling of being unworthy is closely tied to self-sabotaging behavior and impostor syndrome, where individuals feel like they don’t truly belong or deserve their success. They may constantly question their abilities, believing that others will eventually realize they’re not as capable as they seem. Nevertheless, on the outside, people often perceive them as thriving, competent, confident, and accomplished.

The disconnect between how they feel inside and how they appear on the outside can create a deep sense of emotional numbness. The inability to fully celebrate successes or feel content with progress leads to a constant internal struggle. It makes it hard to experience joy or satisfaction, even after reaching personal or professional milestones.

A stressed man sitting at a table

Constant negative self-talk raises anxiety and self-hate

Over-Productivity is a Sign of High-Functioning Depression

People with high-functioning depression often immerse themselves in work as a way to avoid dealing with difficult emotions. By staying busy, they can push their feelings aside and focus on external tasks. In like manner, keeping a packed schedule helps mask the inner pain, allowing them to function on the surface while suppressing their true struggles. Society tends to praise this behavior, often seeing it as a sign of productivity, dedication, or ambition.

However, the cost of this over-productivity is significant. Over time, it leads to burnout, leaving individuals physically and mentally drained. The constant need to be busy can also cause isolation, as personal relationships and self-care are pushed to the side. Anxiety increases as the pressure to maintain this constant pace builds, and the emotional toll becomes harder to ignore.

A woman holding a pair of glasses

The over-productivity may seem like a good thing, but it is an example of high-functioning depression and a coping mechanism

Irritability and Short Temper

Anger can often be a symptom of depression, yet people frequently overlook it or misunderstand it. Many people with depression experience irritability or a short temper, but this is often attributed to stress or personality traits. However, the truth is that minor frustrations, which would typically be manageable, can feel overwhelming. Everyday challenges, like a delayed appointment or a misplaced item, can trigger disproportionate anger or frustration. This emotional dysregulation has deep connections to hidden pain. According to the National Institutes of Health, one-third of patients suffering from depression present sudden “anger attacks”.

The underlying distress caused by depression often manifests as irritability, making it harder to control reactions to seemingly small inconveniences. Individuals may lash out or become easily upset, not because they are inherently angry but because their emotional reserves are depleted. The lack of energy to process and manage emotions makes these outbursts feel inevitable.

Emotional Numbness or Blunted Feelings

Emotional numbness, or blunted feelings, refers to a state where individuals experience a sense of emotional flatness, which is different from sadness. While we recognize sadness as an intense feeling, emotional numbness leaves people feeling disconnected, indifferent, or empty. They may struggle to feel joy or excitement, even in activities that once brought happiness. Similarly, hobbies and interests that were once enjoyable may no longer spark any enthusiasm.

Over time, this emotional detachment can lead to social withdrawal. Individuals may avoid social situations because they find it difficult to engage or express themselves authentically. Despite feeling emotionally distant, many continue to fake emotions in public. They may smile, laugh, or appear content even though they feel nothing inside. This gap between their internal state and outward expressions can be exhausting and challenging to maintain. It often leads to further isolation as they grow tired of pretending and struggle to connect with others on a deeper level.

Conclusion

Recognizing the hidden signs of high-functioning depression is important for both individuals and those around them. Often masked by outward success, these subtle symptoms can deeply affect mental and emotional well-being. Acknowledging these signs and seeking help can make a significant difference in managing the condition and improving quality of life. Early intervention is key to healing.

alertness, cravings, creativity, Miami holistic health coach, Miami psychologist, napping, work performance,

How napping can renew you…

In Psychology and Wellness

If you’re like the average American, you are probably sleep deprived.  Inadequate sleep reduces your concentration, alertness, creativity and performance at work.1,2  It also makes you more prone to make mistakes, feel tired, grouchy, and increases your cravings for sweet and fatty foods.3,4

As a nation, we value doing more and place little emphasis on taking breaks, having fun and resting.  In other countries, however, working less, playing more, taking breaks and sleep are cultural norms.  Fortunately, there is a cultural shift taking place that emphasizes working smarter, taking more breaks and even napping on the job! So whether or not you believe that you get adequate sleep, you probably can benefit from adding an afternoon power nap.

An afternoon nap, or siesta, can help you to improve your mood, alertness, vigor and be your mini vacation to relax and feel rejuvenated.5,6 It will help you be less prone to mistakes and increase your creativity as well as your job performance.7,8 In order to reap all of these health promoting benefits keep these simple guidelines in mind.

Take brief naps (i.e. 10 – 30 mins) early in the afternoon (i.e., no later than 3:00 pm) to feel recharged and avoid sleep inertia (i.e., feeling groggy and possibly experiencing insomnia). And please remember to take your nap in a dark room, laying down and free of any distractions or potential interruptions.

To your health and success,

Dr. Sandoval

  1. Thomas, M, Sing, H, Belenky, G, Holcomb, H, Mayberg, H, Dannals, R, et al. “Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity.” Journal of Sleep Research. (2000). 9 (4) 335-352.
  2. Van Dongen, HPA, Maislin, G, Mullington, JM, and Dinges, DF. “The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology from Chronic Sleep Restriction and Total Sleep Deprivation.” Sleep. (2003). 26 (2) 117-126.
  3. Rosen, I, Gimotty, PA, Shea, JA, Bellini, LM “Evolution of Sleep Quantity, Sleep Deprivation, Mood Disturbances, Empathy, and Burnout among Interns.” Academic Medicine. (2006). 81 (1) 82-85.
  4. Wiley, TS & Formby, B (2001). Lights Out: Sleep, Sugar, and Survival.
  5. Milner, CE and Cote, KA.  “Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.” Journal of Sleep Research.  (2009). 18 (2) 272-281.
  6. Rosekind, MR, Smith, RM, Miller, DA, CO, EL, Gregory, KB, Webbon, LL, et al. “Alertness Management: strategic naps in operational settings.”  Journal of Sleep Research. (1995). 4 (2) 62-66.
  7. Mednick, SC, Drummond, SPA Boynton, GM. “Perceptual deterioration is reflected in the neural response: fMRI study between nappers and non-nappers.” Perception. (2008). 37 (7) 1086-1097.
  8. Tietzel, AJ and Lack, LC. “The recuperative value of brief and ultra-brief naps on alertness and cognitive performance.” Journal of Sleep Research. (2002). 11 (3) 213-218.

The information, published and/or made available through the www.drjosesandoval.com website is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

Worried person

The Psychological Weight of Medical Gaslighting

In Psychology and Wellness

The Psychological Weight of Medical Gaslighting

Imagine being dismissed by medical professionals when you express your concerns. You’re told your pain is all in your head. This scenario is not only frustrating but can cause lasting emotional damage. The psychological weight of medical gaslighting is significant and leaves deep scars. Patients often feel invisible, unheard, or confused. Over time, they start doubting their own experiences and intuition. This emotional burden can linger long after the doctor’s visit ends. Reclaiming control over your health becomes difficult. It’s crucial to recognize this issue and take steps to heal your body, mind, and soul. By understanding the effects of medical gaslighting, you can empower yourself to break free from its grasp.

What is Medical Gaslighting?

Making it difficult for individuals to trust medical professionals or advocate for their own health in the future.

This Often Leads To Compounded Trauma

Medical gaslighting doesn’t usually happen just once. It’s often a repeated experience. A patient may visit multiple healthcare professionals only to face the same dismissal. Over time, this builds a deep reservoir of trauma. The individual may begin to feel completely isolated in their experience. This compounding effect is damaging and can lead to lasting psychological scars. Being ignored or told that your concerns are exaggerated, time and again, leads to emotional exhaustion. The problem compounds, especially when people have chronic conditions or disabilities that are misunderstood. The frustration grows each time a new doctor dismisses them. These layers of unaddressed pain only add weight to the psychological burden of medical gaslighting. Many people try to heal their body, mind, and soul from this accumulated trauma but often feel stuck.

Intersectionality and Medical Gaslighting

Medical gaslighting affects certain groups more than others, with race, gender, and socioeconomic status playing a significant role in how patients are treated. Some groups face unique challenges in healthcare that make their experiences of medical gaslighting even more complex. For example:

  • Women’s health issues are frequently downplayed, with symptoms attributed to emotional instability rather than physical causes.
  • People with disabilities often face misunderstanding, with their complaints dismissed as exaggerated or imaginary.

These disparities worsen mental health struggles and perpetuate the cycle of mistrust in medical systems. It’s crucial to recognize that the psychological weight of medical gaslighting is felt differently across these demographics, requiring a more tailored approach to healing and advocacy.

Reframe negative thought patterns caused by gaslighting. Move past self-sabotaging behavior that tells you your voice does not matter. Working with a therapist who understands trauma will support your emotional recovery. Another approach is self-compassion. Practice being kind to yourself. You are not your symptoms. You are not the way others make you feel. Journaling can also be a helpful tool in processing your emotions, reflecting on what you’ve gone through, and moving toward healing.

Try to Support Others Who’ve Had The Same Experience

If you know someone who has been affected by medical gaslighting, offer support. Listen without judgment. Validate their feelings and experiences. People who have been gaslighted often feel isolated, as if they are the only ones experiencing such treatment. Show them that they are not alone. Encourage them to seek second opinions. Support their decision to stand up for their health. Be their advocate if necessary. If they are struggling, gently remind them of their right to receive proper care. Helping others isn’t just about offering advice. Sometimes, simply offering a listening ear can be the most powerful support. Offering a safe space where they can express their concerns helps them feel seen and heard. By standing beside them, you provide them with the strength to continue their healing journey.

People holding hands

Always try your best to support others

Medical gaslighting happens when healthcare providers dismiss, minimize, or misinterpret a patient’s symptoms. It’s not just about a single dismissive comment; it’s a pattern of behavior. Many times, doctors might attribute legitimate physical complaints to psychological causes. For example, a woman complaining of chronic pain may be told it’s stress-related, while there is no investigation into possible physical causes. Over time, this leads patients to question their experiences. They may feel as if they are making up their symptoms, even though they know they are real. This constant invalidation erodes trust in the medical system and the individual’s self-worth.

People talking at an appointment

The psychological weight of medical gaslighting is much greater than it might seem

The Hidden Psychological Toll

The emotional toll of medical gaslighting reaches far beyond frustration. Patients begin to internalize the belief that their health concerns are unimportant or invalid, especially when doctors repeatedly dismiss their symptoms. This can lead to self-doubt, anxiety, and even depression. Over time, the fear of speaking up in future medical settings can take hold, leading some to avoid seeking care, even when necessary. The psychological weight of this trauma can affect personal relationships too. Loved ones may see the pain, but they often don’t fully understand its depth. The symptoms of anxiety caused by this ongoing treatment can persist,

Sad woman

Some people face medical gaslighting more than others

Reclaiming Your Voice

When faced with medical gaslighting, many patients become silent. They begin to doubt their ability to advocate for themselves. This silence often stems from repeated dismissal and emotional exhaustion. The first step to healing is reclaiming your voice. Speak up about your symptoms and trust your experiences. No one knows your body better than you. Start by writing down your symptoms, their duration, and any changes you notice. Share this with your healthcare provider. Documentation empowers you and strengthens your position in medical discussions. Keep records of your visits and diagnoses. A written account helps you maintain clarity and advocate effectively for yourself. Embracing imperfections allows you to accept that speaking up might feel uncomfortable, but it’s necessary for your well-being.

Heal the Invisible Wounds

Healing from the psychological weight of medical gaslighting involves more than just addressing physical symptoms. The emotional impact is real, and it’s essential to work on your mental health too. Healing can start with acknowledging the emotional harm that has been done. Seek out therapy that is trauma-informed. For instance, cognitive-behavioral therapy (CBT) can help reframe negative thought patterns caused by gaslighting. Move past self-sabotaging behavior that tells you your voice does not matter. Working with a therapist who understands trauma will support your emotional recovery. Another approach is self-compassion. Practice being kind to yourself. You are not your symptoms. You are not the way others make you feel. Journaling can also be a helpful tool in processing your emotions, reflecting on what you’ve gone through, and moving toward healing.

Try to Support Others Who’ve Had The Same Experience

If you know someone who has been affected by medical gaslighting, offer support. Listen without judgment. Validate their feelings and experiences. People who have been gaslighted often feel isolated, as if they are the only ones experiencing such treatment. Show them that they are not alone. Encourage them to seek second opinions. Support their decision to stand up for their health. Be their advocate if necessary. If they are struggling, gently remind them of their right to receive proper care. Helping others isn’t just about offering advice. Sometimes, simply offering a listening ear can be the most powerful support. Offering a safe space where they can express their concerns helps them feel seen and heard. By standing beside them, you provide them with the strength to continue their healing journey.

People holding hands

Always try your best to support others

Break Free From The Psychological Weight of Medical Gaslighting!

The psychological weight of medical gaslighting is profound. It affects not only your body but also your emotional well-being. However, reclaiming your voice, seeking support, and advocating for yourself can help heal these invisible wounds. Don’t let gaslighting define your experience—take action today to reclaim your health and peace of mind.

Guest blog by Amy Baker

How to get back in sync with your body’s need for sleep . . .

How to get back in sync with your body’s need for sleep . . .

In Psychology and Wellness

If you are like many people, the shift in time and “springing our clocks forward” with the passing of day light savings time arrived with a loss of an hour of sleep, a decrease in energy, forgetting important meetings you had planned to attend and the inconvenience of having your day hit by an unexpected “detour.”

More than a simple inconvenience, the consequences of inadequate sleep are very damaging to you as adequate sleep is essential for you to regulate numerous hormones in your body, like testosterone, estrogen, melatonin, leptin and ghrelin that help you to lose weight.1,2 Insufficient sleep also increases your risk for many mental health problems like depression and cognitive problems like ADHD.3

Getting sufficient sleep is also important for you to minimize the damaging effects of stress, support your brain’s detoxification system and repair your body.  Making sure that you get adequate sleep will also reduce your risk for many types of cancer, like prostate cancer (i.e., melatonin is a very powerful antioxidant).

Before I talk about simple strategies to help you improve your sleep, there is no “magic” number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (e.g., with the spring season now beginning and the summer approaching the days are longer and there is more sunlight; in the fall and winter the days are shorter and there is less sunlight) because your sleep and wake cycles are regulated primarily by your exposure to external cues that influence your circadian rhythm and your lifestyle.4   

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm.  More than practicing sensible sun light exposure, having good sleep hygiene is important.  So if you have tried different approaches and still experience problems getting back in sync with your body’s needs for sleep or wake up in the middle of the night, follow my simple recommendations below:

  1. The most effective and simplest strategy to improve your quality of sleep is going to bed at the same time each evening and waking up at the same time every morning.
  2. You also want to develop a night time ritual to help you transition into sleep. Try reading or meditating (e.g., Mindfulness Meditation or Loving Kindness Meditation) an hour before you go to bed.
  3. To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bed time.   Eating before you sleep can interfere with restful sleep as your body is still digesting food.
  4. As a rule of thumb, you also want to dim the lights in your room or house 2 hours before bed time to help your body produce more melatonin. Instead, keep a Himalayan salt lamp in your bedroom as the amber lighting will help to increase your melatonin levels and help to purify the air to help you breath more easily.
  5. Wear a sleep mask or install black out curtains in your bedroom to keep artificial lights from interfering with your sleep.
  6. Minimize or avoid your use of electronics like your T.V., computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melaton.
  7. If you must work and use a computer or your smartphone, use software like f.lux to reduce the interference on your computer and IPhone or EasyEyez for Android. Or wear orange or red tinted sunglasses like BluBlockers to protect you from blue spectrum lights.
  8. Set your smartphone on “airplane mode” and unplug your Wi-Fi router at home as you will not be using the internet during your sleep and the nnEMFs produced by your phone and Wi-Fi router may interfere with your sleep. Invest in scalar energy devices such as the Airestech to  help mitigate the harmful effects of nnEMFs.
  9. Set the ambient temperature in your bedroom down to at least 68 degrees Fahrenheit or lower. Your core body temperature drops during sleep and setting your climate control higher can contribute to restless sleep.

Upon waking, take a moment to notice how you feel. If you feel refreshed and alert, make a mental note of what you did the prior night and repeat the cycle.   Ideally, you will wake up without the need for an alarm. Otherwise, you need more sleep and need to adjust your schedule so that can go to bed earlier. It’s best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.

  1. Czeisler, CA, Klerman, EB. “Circadian and sleep-dependent regulation of hormone release in humans.” Recent Progress in Hormone Research. (1999). (54):97-132.
  2. Van Cauter, E, Knutson, K, Leproult, R, and Spiegel, K. “The Impact of Sleep Deprivation on Hormones and Metabolism.” (2005). Medscape Neurology. (7):1.
  3. Ilardi, S. (2010). The Depression Cure: The 6-Step Program to Beat Depression without Drugs.
  4. Wiley, TS & Formby, B. (2001). Lights Out: Sleep, Sugar, and Survival.
  5. Stalgis-Bilinski, KL, Boyages, J, Salisbury, EL, Dunstan, CR, Henderson, SI, and Talbot, PL. “Burning daylight: balancing vitamin D requirements with sensible sun exposure.” Medical Journal of Australia. (2011).194(7):345-8.
A woman sitting outside and smiling with her eyes closed.

Why Saying Thank You Can Boost Your Mental Health

In Psychology and Wellness

A woman sitting outside and smiling with her eyes closed.

A woman sitting outside and smiling with her eyes closed.

Gratitude is a simple yet powerful practice that can significantly improve your emotional well-being. Saying “thank you” helps foster stronger relationships and boosts your mood. It shifts your focus from what’s lacking to what’s positive in your life, encouraging a healthier mindset. Regularly expressing appreciation, whether to others or yourself, can create lasting benefits. It’s a small gesture that can have a big impact on how you feel. By practicing gratitude, you can build stronger connections and create a more positive outlook, all of which help boost your mental health in meaningful ways.

How Saying Thank You Strengthens Relationships

Expressing appreciation makes others feel valued, encouraging open communication and trust. This simple act can deepen connections, as it shows respect and acknowledgment of each other’s contributions.

Expressing thanks creates an atmosphere of mutual respect, making it easier to communicate openly and honestly. As a result, it strengthens the trust that forms the foundation of any relationship. A simple “thank you” also promotes a supportive environment where everybody can be true to themselves, and emotional bonds are more likely to thrive. People who feel appreciated are more inclined to offer emotional support in times of need. When you show gratitude, others are more likely to reciprocate, which leads to stronger, more reliable relationships.

In like manner, this practice helps reduce misunderstandings and conflicts, as appreciation fosters empathy. By making it a habit, you can improve your social connections and enhance the quality of your relationships, ultimately leading to better emotional support and well-being.

Two women hugging each other.Caption: People appreciate their good deeds being recognized; it creates positive feelings on both sides.

People appreciate their good deeds being recognized; it creates positive feelings on both sides.

Why Gratitude Enhances Emotional Resilience

Emotional resilience is the ability to recover from setbacks and adapt positively to adversity. It plays a significant role in maintaining mental well-being, especially during challenging times. Boost your mental health by practicing gratitude, as it strengthens resilience. Expressing thankfulness helps shift your focus from difficulties to the positive aspects of your life. This shift can make it easier to handle stress and navigate through hardships.

Thankfulness fosters a mindset of acceptance, allowing you to view challenges as opportunities for growth. For those in gratitude in addiction recovery, this practice can rebuild self-esteem and strengthen relationships. It offers a powerful way to develop emotional strength during recovery. One practical strategy for building resilience is maintaining a gratitude journal. Writing down things you are thankful for each day encourages positive thinking and reinforces emotional stability.

Boost Your Mental Health Through Positive Reflection

When you focus on what you’re grateful for, it stops you from sabotaging yourself with negative thoughts. This change in perspective can help you feel more optimistic and increase your overall happiness. This way, you can create a habit of positive thinking, reducing feelings of frustration, sadness, or anxiety. As a result, your mood improves, and your resilience to stress strengthens.

This shift in focus helps you bounce back from challenges with greater ease as your mindset remains focused on the positive aspects of life. In short, when you embrace gratitude, your emotional well-being benefits, and you become better equipped to handle difficult situations. Saying thank you is a simple but powerful tool for shifting your thoughts toward positivity, which ultimately supports a stronger, more resilient mindset.

A happy woman looking at her colleague.

Negative thoughts kill joy and motivation, but thankfulness can bring you back to the positive way of thinking

Managing Stress and Anxiety

Saying “thank you” helps ground you in the present moment, pulling your focus away from worries. This shift in attention reduces the emotional intensity of stressful situations. By regularly practicing gratitude, you train your mind to focus on the positive aspects of your life, which lowers stress levels over time.

For example, taking a moment each day to list things you’re grateful for can calm racing thoughts and help you feel more centered. This practice also has a calming effect, making it easier to relax and release anxious feelings. Over time, gratitude can create a more resilient mindset, allowing you to handle anxiety with greater ease.

The physical benefits and better sleep

Gratitude does more than improve emotional health—it also has significant physical benefits. Expressing thanks reduces the production of cortisol, a hormone linked to stress. Excessive cortisol production can lead to serious mental health conditions. According to research conducted by the National Institutes of Health, ”about 50% percent of patients with newly diagnosed depression have been observed to have excessive cortisol secretion”.

Consequently, this decrease in cortisol leads to a calmer body and mind, reducing the physical toll stress takes on your health. It reduces the physical effects of stress, such as muscle tension and headaches.  You will also have better sleep patterns. You can achieve overall well-being and enhance energy levels with a good night’s rest, essential for maintaining good physical health.

A woman sleeping near her phone

You can boost your mental health through regular, restful sleep, which is only possible if you reduce stress levels

Small Impacts in Your Daily Life

When you express appreciation in everyday interactions, it helps improve your mental well-being by fostering positive emotions. Whether in personal or professional settings, showing appreciation creates a sense of connection and mutual respect. In personal relationships, this strengthens bonds, making people feel valued and appreciated. In the workplace, expressing gratefulness can boost morale and create a more supportive environment.

Simple ways to incorporate “thank you” into your daily routine include acknowledging others and spreading kindness. Try thanking a coworker for their help; appreciate someone’s effort in your personal life. These small gestures don’t take much time, but they can significantly improve your mood and outlook. As an illustration, a quick “thank you” for a small favor can brighten someone’s day and improve your own mental state.

Improving Self-Worth and Personal Growth

Practicing gratitude regularly can significantly improve self-worth and foster personal growth. By focusing on what you’re thankful for, you naturally start to recognize your own strengths and achievements, boosting self-esteem and confidence. Acknowledging the positive aspects of life helps shift attention away from self-doubt, promoting greater self-acceptance. This shift in focus makes it easier to embrace your worth and achievements. Gratitude also nurtures a growth mindset, encouraging you to view challenges as opportunities for development.

Instead of being discouraged by setbacks, you see them as chances to learn and grow. With thankfulness, you foster a more balanced sense of self, where you recognize both your strengths and areas for improvement. This healthy perspective leads to better emotional well-being and encourages continuous personal development.

Conclusion

In conclusion, practicing gratitude through simple acts like saying “thank you” can significantly boost your mental health. It strengthens relationships, reduces stress, and enhances emotional resilience. Focusing on the positive improves your well-being and creates a stronger mindset. Make gratitude a daily habit to foster long-term emotional strength and a more positive outlook on life.

Guest blog by Amy Baker

 

 

How Embracing Imperfection Leads to Greater Self-Acceptance

How Embracing Imperfection Leads to Greater Self-Acceptance

In Psychology and Wellness

How Embracing Imperfection Leads to Greater Self-Acceptance

Perfection. It’s a word that holds a lot of weight. Many of us spend our lives chasing an ideal of flawless existence, believing it’s the key to happiness and success. But what if this relentless pursuit is holding us back? By confronting and learning to embrace our imperfections, we can unlock the path to greater self-acceptance and true contentment.

Perfectionism is defined as the refusal to accept any standard short of perfection. It can manifest in various areas of our lives. The struggle to be perfect can be exhausting and demoralizing in our work, appearance, or personal relationships. It’s essential to acknowledge that imperfection is part of the human condition. Striving for perfection can often be an unrealistic and unattainable goal, leaving us feeling inadequate and frustrated.

Connection to Mental Health

Perfectionism can be a significant source of stress and anxiety. It sets us up to never feel good enough, leading to dissatisfaction and low self-esteem. Numerous studies have shown the negative impacts of perfectionism on mental health. For example, research indicates that perfectionists are more likely to experience depression, anxiety, and other mental health issues due to the constant pressure they place on themselves.

Embracing Imperfection: The Shift in Mindset

Embracing imperfection involves a fundamental shift in how we perceive ourselves and our actions. Instead of criticizing ourselves for our flaws and mistakes, we see them as opportunities for growth and learning. This shift can be incredibly liberating. Once we

start embracing our imperfections, our creativity flourishes, and we become more productive and content with our work.

Benefits of Self-Acceptance

Accepting our imperfections can dramatically improve our mental health, and it leads to:

  • Increased Resilience: Embracing our flaws helps us bounce back from setbacks more easily.
  • Stronger Self-Esteem: Self-acceptance fosters a positive self-image and confidence.
  • Enhanced Creativity: Letting go of the need to be perfect can unleash our creative potential.
  • Reduced Anxiety and Stress: Acceptance diminishes the pressure to meet unrealistic standards.
  • Greater Life Satisfaction: Being comfortable with who we are contributes to overall happiness and contentment.
  • Improved Relationships: Accepting ourselves helps us build stronger, more authentic connections with others.

Mechanisms Behind Self-Acceptance

Understanding the mechanisms behind self-acceptance is crucial for fostering a healthier relationship with oneself. These mechanisms can be explored through various approaches, each offering unique methods to embrace our imperfections:

Psychological Mechanisms:

Self-compassion involves treating ourselves with the kindness we’d extend to a friend. Mindfulness helps us stay present and non-judgmental about our experiences.

Emotional Well-being:

Acceptance of our imperfections reduces negative self-talk and self-criticism. This acceptance cultivates a sense of inner peace and emotional stability, making us less reactive to life’s ups and downs.

Social Support:

Positive relationships, surrounding ourselves with supportive individuals, can reinforce self-acceptance. Community engagement through community activities enhances a sense of belonging and self-worth.

Developmental Strategies:

Setting realistic goals encourages a healthy self-image by establishing achievable objectives. Embracing change allows us to accept and learn from new experiences, fostering personal growth.

Broader Impacts on Life: Relationships and Personal Growth

Imagine the difference in relationships when we stop striving to be perfect. By accepting our flaws, we become more empathetic and understanding toward others, leading to deeper and more meaningful connections. Acknowledging and learning from our imperfections is a powerful catalyst for personal growth. It encourages us to step out of our comfort zones, take risks, and pursue new experiences without fear of failure.

Strategies and Tips for Improvement

Practical Steps:

  1. Self-Compassion: Practice self-compassion by speaking kindly to yourself and recognizing that everyone makes mistakes.
  2. Realistic Goals: Set realistic and attainable goals that honor your capabilities and limitations.
  3. Mindfulness: Use mindfulness exercises to stay present and accept your current state without judgment.
  4. Strengths Focus: Pay attention to your strengths and achievements rather than fixating on your flaws.

Daily Practices:

  1. Gratitude Journaling: Keep a gratitude journal to focus on positive aspects of your life and achievements.
  2. Positive Affirmations: Use positive affirmations to reinforce your self-worth and capabilities.
  3. Self-Reflection: Regularly self-reflect to understand your growth areas and appreciate your journey.
    Final Thoughts

    Embracing imperfection doesn’t mean settling for mediocrity; it means recognizing and valuing our inherent worth despite our flaws. Through this acceptance, we can lead more fulfilling lives, free from the pressures of unrealistic standards.

    By accepting and even celebrating our imperfections, we unlock the door to a richer, more meaningful existence. Let’s start seeing imperfections not as shortcomings but as unique facets of who we are. Take the first step today. Look at yourself in the mirror and acknowledge your imperfections with love and kindness—they are what make you uniquely beautiful.

    Guest blog by Stacy J. Bryant

mitochondria melatonin sleep sensible sun light exposure Miami psychologist Miami holistic health coach

How to rekindle the fire that burns inside . . .

In Psychology and Wellness

You are fundamentally an energetic being and you respond to your environment.  Every cell in your body has organelles known as mitochondria that extract nutrients from the foods that you eat and make energy though a biochemical process known as cellular respiration.  These energy “power plants” are more accurately defined as ancient microbes that have coevolved with us and are constantly scanning our environment.  They are very abundant in energy demanding organs like your brain, heart, eyes and sex organs.

Besides the foods that you eat, your cells respond to the lights that you surround yourself with every day.  Sunlight is the most effective and powerful way to enhance your mitochondrias’ function.   In his paper, “The 4th Phase of Water“, Dr. Gerald Pollack explains that this photoelectric effect occurs when light is absorbed by water in our cells. This effect changes the structure of water and creates Exclusion Zones (EZs) or areas of charged water (H3O2 instead of H20).  This negative charge increases the mitochondrial membrane potential and improves mitochondrial function.  Think of this negative charge as stored energy.  Essentially, your skins melanin (the archetypal pigment molecule) can provide up to 90% of the cell’s energy needs through capturing and converting sunlight into chemical energy (specifically, disassociating and reforming H20).1,2  Stated simply, sunlight produces a beneficial negative charge inside your cells and activates your mitochondria.

In addition to optimizing your mitochondria by practicing sensible sun exposure (or alternatively, using high lux lamps which confer many health benefits), you’ll want to avoid and reduce your exposure to blue spectrum lights from electronic devices like your T.V., LED light bulbs, smartphone and computer, which unlike the  sun do not emit red and orange hues to counter balance the blue spectrum frequencies that suppress your melatonin production and also are a source of nnEMFs.   With many cities rolling out 5G cell phone towers, you’ll also want to cut your use of Wi-Fi to an absolute minimum as it contributes to and worsens  autoimmunity  (I am living proof that reducing and shielding yourself improves autoimmunity as I am fully able and functional and was diagnosed with M.S. 20 years ago and have used several technologies and methods to ground myself for many years.),   mitochondrial dysfunction, damages your DNA  and alters your VGCCs (Voltage Gated Calcium Channels; allowing more calcium ions into your cell membranes which increases oxidative stress), thereby increasing your likelihood of developing many cancers, mental health conditions like anxiety or depression and neurological diseases.

Instead, swap your LED lights for older incandescent light bulbs, install applications like f.lux or twilight on your smart phone if you must do anything with your phone after sunset , use Ethernet cables to connect  your computer to hi-speed internet services, wear amber/orange tinted blue blocking glasses and invest in an Aires Tech or a Safe Sleeve case for your phone and use some red lights (PBM, photobiomodulation) like a Joovv panel or Vielight intranasal device (I’ve been using my Joovv and Vielight 655 with great success).  Therabulb is a low cost red and rear infrared light bulb that is very effective as well. It’s a great option for targeted, precision treatment of a problem area (e.g., knee pain, shoulder pain).

Studies using photobiomodulation with M.S. patients in Brazil, Poland and at the University of Wisconsin have shown promising results.  PBM also has many years of clinical research in the treatment of bone fractures and has been a saving grace in my recovery from the femur fracture I experienced on January 27th 2019 while training for the bike MS in Key Largo, Florida. Similarly,  low level laser therapy lamps  help to improve your blood circulation,  activates your adenosine triphosphate (ATP) (your cells energy or fuel currency) , reduces pain and releases  nitric oxide.3  

As an energetic being, you must obey the first law of physics.  By enriching your environment with the right light exposure while reducing your toxisick lights, you’ll stroke the fire that burns inside (i.e., your mitochondria) and recapture your zest for life.

To your health and success,

Dr. Sandoval

 

  1. Mathewson, I. “Did human hairlessness allow natural photobiomodulation 2 million years ago and enable photobiomodulation therapy today? This can explain the rapid expansion of our genus’s brain.” Medical Hypotheses. 2015 May;84(5):421-8. doi: 10.1016.
  2. Herrera AS, Del C A Esparza M, Md Ashraf G, Zamyatnin AA, Aliev “Beyond mitochondria, what would be the energy source of the cell?” Central Nervous System Agents in Medicinal Chemistry. 2015;15(1):32-41.
  3. Pinar Avci, MD, Asheesh Gupta, PhD, Magesh Sadasivam, MTech, Daniela Vecchio, PhD, Zeev Pam, MD, Nadav Pam, MD, and Michael R Hamblin, PhD. “Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring.” Seminars in Cutaneous Medicine and Surgery. 2013 March; 32(1): 41–52.
A woman in bed taking advantage of the healing power of sleep

The Healing Power of Sleep: How a Good Night’s Rest Boosts Mental Health

In Psychology and Wellness

Sleep is essential for overall well-being, affecting both physical and mental health. Yet, many people underestimate its importance, leading to widespread sleep deprivation and related health issues. Let’s discuss the healing power of sleep and how a good night’s rest significantly boosts mental health.

Understanding the Basics of Sleep

Sleep is a complex biological process that helps the body and mind recover from the day’s activities. It is divided into several stages, each serving a unique purpose. These stages include light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Each stage is vital for different aspects of mental and physical recovery.

During deep sleep, the body repairs muscles and tissues, boosts immune function, and builds up energy for the next day. REM sleep, on the other hand, is crucial for cognitive functions such as memory, learning, and emotional regulation. Understanding these basics helps to appreciate the profound power of sleep.

The Connection Between Sleep and Mental Health

Mental health and sleep are closely connected. Poor sleep is both a cause and a consequence of mental health problems. Chronic sleep deprivation can lead to conditions like anxiety, depression, and stress. Conversely, those suffering from these conditions often experience disrupted sleep patterns, creating a vicious cycle that is hard to break.

Sleep impacts mental health through various mechanisms. For instance, sleep helps regulate mood by maintaining a balance of neurotransmitters and hormones. When sleep is disrupted, this balance is thrown off, leading to mood swings, irritability, and heightened emotional sensitivity. Thus, the healing power of sleep is evident in its role in stabilizing emotions and mood.

Sleep and Stress Reduction

Stress is a common issue that many people face daily, and sleep is very important in managing it. When well-rested, the body is better equipped to handle stress. During sleep, the body reduces levels of cortisol, the stress hormone, and repairs the damage caused by stress.

Quality sleep also promotes relaxation and helps to clear the mind, providing a fresh perspective on problems and challenges. Those struggling with mental health issues might have many difficulties getting proper rest, which causes a lot of anxiety.  Here, professional help can be invaluable, and one example of a superb mental health treatment facility for those in need is immersion recovery center. They offer comprehensive treatment programs addressing mental health conditions that significantly impact sleep quality. Cottonwood Springs specializes in treatments for anxiety, depression, PTSD, and more. Their holistic approach ensures better overall well-being and underscores the healing power of sleep in reducing stress and improving mental clarity.

The Impact of Sleep on Cognitive Function

Good sleep is essential for cognitive functions such as attention, memory, and problem-solving. During sleep, the brain consolidates memories, processes information, and clears out toxins that accumulate during the day. This process is vital for learning and retaining new information. Without proper sleep, the brain struggles to absorb and recall information effectively, leading to forgetfulness and impaired learning capabilities.

Sleep also enhances creativity and decision-making. Lack of sleep impairs judgment, makes it difficult to concentrate, and slows down reaction times. This is why adequate sleep is crucial for tasks that require sharp mental insight and quick thinking. Studies have shown that individuals who get sufficient sleep are better at problem-solving and making complex decisions. Therefore, the power of sleep extends to improving cognitive function and overall brain health.

How Sleep Affects Emotional Regulation

One of the most significant benefits of sleep is its role in emotional regulation. During REM sleep, the brain processes emotions, which helps cope with stress and maintain a balanced mood. Lack of sleep disrupts this process, making it harder to manage emotions and leading to increased anxiety and irritability. Additionally, chronic sleep deprivation is linked to mood disorders such as depression and anxiety.

Research has shown that sleep deprivation affects the amygdala, the part of the brain responsible for emotional responses. When sleep-deprived, the amygdala becomes more reactive, causing exaggerated emotional responses to stressors. This heightened reactivity can lead to unnecessary conflicts and difficulties in personal and professional relationships. Therefore, ensuring a good night’s rest is crucial for emotional stability and resilience, as it helps maintain a calm and balanced demeanor.

Strategies for Improving Sleep Quality

To harness the healing power of sleep, it is essential to adopt good sleep hygiene practices. Here are some strategies to improve sleep quality:

  • Establish a Regular Sleep Schedule—Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Consistency in sleep patterns makes it easier to fall asleep and wake up naturally.
  • Create a Restful Environment—A quiet, dark, and cool bedroom promotes better sleep. Consider using earplugs, blackout curtains, or white noise machines to block out disturbances.
  • Limit Exposure to Screens Before Bed—The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Limiting screen time an hour before bed can help improve sleep quality.
  • Avoid Stimulants—Caffeine and nicotine are stimulants that can disrupt sleep. Avoid consuming them late afternoon and evening to ensure they do not affect your ability to fall asleep.

 

  • Practice Relaxation Techniques—Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and prepare the body for sleep. Incorporating these practices into your bedtime routine can promote a more restful night.
  • Limit Naps—While napping can be beneficial, long or irregular naps can negatively affect nighttime sleep. If you need to nap, try to keep it short (20-30 minutes) and earlier in the day.

Embrace the Healing Power of Sleep

The healing power of sleep is undeniable. It plays a vital role in maintaining mental health, cognitive function, and emotional regulation. You can significantly enhance your mental well-being by prioritizing good sleep hygiene and ensuring a restful night’s sleep. Remember, a good night’s rest is not a luxury but a necessity for a healthy mind and body.

 

The Connection Between Nutrition and Mental Wellness

In Psychology and Wellness

A plate filled with vegetables and other healthy food.

A plate filled with vegetables and other healthy food.

Contrary to popular belief, you’re not just what you eat, but the food you ingest greatly influences not just your physical health but your mental wellness, as well. Remember the old saying, “A sound mind in a sound body?” Well, the Romans had it right. We will explore why that’s so and venture into the connection between nutrition and mental wellness, demonstrating how you can lead a healthier mental life by managing your diet. This way, you’ll discover useful strategies to improve your mental health through mindful eating.

Let’s consider the facts

According to a study published in the Journal of Clinical Medicine, nutrition significantly impacts mental well-being. Poor dietary habits (such as consuming hypercaloric, nutrient-poor foods, and inadequate hydration) contribute to fatigue, nervousness, agitation, depression, and anxiety. In addition, a sedentary lifestyle (an ever-present issue of our contemporary age) and insufficient intake of vitamins, minerals, antioxidants, and fiber further damage our mental health.

One of the main health issues that Americans face is obesity, which is directly linked to poor diet and inactivity. Obesity intensifies conditions such as diabetes and cardiovascular diseases, which, in some cases, can be associated with the beginning of mental health issues, including anxiety and depression.

On the other hand, a healthy diet full of fruits, vegetables, and vital nutrients (including fats as well as carbs) promotes better sleep, lowers stress levels, and enhances general well-being, all of which are beneficial to our mental health. Improving the state of mental and emotional wellness requires addressing these dietary components.

A hamburger, a soda, and fries.

Consuming unhealthy food can negatively affect your mental health.

Food addiction and its impact on mental health

Addictive tendencies related to food are another critical aspect of how nutrition impacts mental health. Foods high in sugar, fat, and salt can trigger the brain’s reward system in a way similar to addictive substances like drugs and alcohol. This can lead to a cycle of craving and consumption that is difficult to break. Over time, reliance on these “comfort foods” can contribute to poor dietary habits and exacerbate mental health issues such as depression and anxiety.

As a result of these mental struggles, people can also develop other forms of addiction, such as substance abuse, further compounding their health challenges. Especially in Florida, where the state faces a severe opioid crisis with one of the highest overdose death rates in the nation, this is becoming an increasing problem. Understanding the addictive nature of certain foods is essential in addressing nutritional habits and improving mental well-being, emphasizing the need for a balanced diet rich in nutrients.

Knowing when to seek help

Unfortunately, we’re not always able to prevent the unfortunate consequences of poor nutrition, including mental health issues and addiction. This is when professional intervention becomes crucial. Treatment is becoming increasingly important in the realm of mental health and addiction challenges, particularly when integrated with nutritional strategies.

At a highly-regarded rehab center, We Level Up Lake Worth FL, this multidimensional approach is well-embraced, incorporating yoga and sound therapy to enhance mental wellness. Such practices address dependence and mental health symptoms and nurture overall well-being, creating a supportive environment for recovery. This comprehensive care model demonstrates how lifestyle interventions, including a well-rounded nutrition plan, can complement traditional treatments, offering a path to holistic health and recovery.

How to transform your diet and boost mental wellness

Eating unhealthy food is a downright self-sabotaging behavior. Here, we’ll share some tips on how to boost your mental wellness just by eating differently than you’re used to.

Maintain regular eating habits

When looking at the connection between nutrition and mental wellness, think of your body as a finely tuned car engine. To keep it running smoothly, you must provide consistent fuel throughout the day. Do this by eating a healthy breakfast when you first wake up and continuing to eat roughly every 3-5 hours.

This is done to ensure your body has a steady energy source to keep it running. This consistent fueling helps maintain stable blood sugar levels, which is necessary to keep your mood balanced and prevent fatigue.

In many renowned mental health and addiction treatment centers, there is great emphasis on nutrition during treatment. Regular meals and snacks can prevent mood swings, reduce anxiety, and improve overall mental wellness. If you skip meals or go too long without eating, it  leads to low blood sugar, which often results in irritability, anxiety, and difficulty concentrating. By maintaining a regular eating schedule, you can support both your physical and mental health, and maintain a more stable and positive mood throughout the day.

Shared meals are the best

Regularly sharing meals with friends or family is a cornerstone of wellness. It’s not just about the food; it’s about the shared experience and the connections we build. However, it’s crucial to prioritize healthy food. Opting for homemade meals over fast food or all-you-can-eat diners ensures physical well-being and strengthens the bonds over wholesome cooking with your loved ones.

Whether it’s a cozy dinner with loved ones or a potluck-style lunch with your friends, these occasions promote emotional and mental health by creating a sense of belonging and support. So, gather around the table, savor homemade delights, and nourish body and soul together.

A family enjoying a meal.

Nothing can top sharing a meal with your loved ones.

Embrace foods that bring both pleasure and health

Incorporating foods we love into our diets gives us joy and ensures we maintain a healthy balance. Indulging in our favorite dishes, we stay motivated to eat regularly, sustaining our energy levels and overall well-being.

Cultural or traditional cuisines hold a special place here, not just for their flavors but for the deeper connections they foster. They serve as a bridge between generations, reinforcing our roots while providing essential nutrients vital for our health.

Healthy fat intake

Despite the negative reputation surrounding fat, limiting fat intake can lead to increased levels of depression. Experts advise that consuming less than 45 grams of fat daily may worsen mental health. Fat plays a crucial role in maintaining the brain’s communication network’s cell structure, which is essential for proper brain function and mood regulation.

The recommended moderate fat intake is around 65 grams daily. If this seems excessive, you can simplify by incorporating one source of added fat twice per day, focusing on natural sources found in proteins, carbohydrates, and dairy products. Keep in mind that you should incorporate healthy fats into your diet instead of saturated fats that come from fried food, butter, or dairy. Nutritional added fats like olive oil, avocados, fish, and nuts offer valuable options for a balanced diet.

Potato chips on a yellow background.

The fats you consume shouldn’t come from potato chips.

Carbohydrates

Carbs are seen negatively by many people, who believe they should be avoided at all costs. While simple carbs, like sugar, fruit juice, or processed foods, should be avoided, the main energy sources for your brain are actually complex carbohydrates. Grains, fruits, legumes, and vegetables all include carbohydrates.

Complex carbs instantly provide energy to your muscles, nerves, and brain as they decompose into glucose. Eliminating all carbohydrates might make your body look for other sources of energy, which can lead to fatigue, disorientation, and even damage to your muscles. Try to get half of your daily calories from complex carbohydrates for the best possible energy and brain and body function.

Conclusion

To conclude, there is no denying the correlation between nutrition and mental wellness: your gut and your (mental) health. Our food decisions have a big impact on our emotional and mental state, as well as our physical health. Our daily emotions and functioning are strongly influenced by our diet, with good fats being crucial for brain health and carbohydrates being necessary for energy production. Never forget that taking care of our body also entails taking care of our minds and spirits if you want to live a happier, healthier life.

 

Guest article written by Amy Baker

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