Category: Psychology and Wellness Page 5 of 9

Working Women Can Use These Lifestyle Changes To Beat Stress

In Psychology and Wellness, Uncategorized

It can be hard to juggle a job, family, and other commitments while still making time for yourself. Unfortunately, this can lead to feelings of burnout and anxiety. The good news is, there are some easy steps you can take to beat the grind and boost your well-being. Presented below by Dr. Sandoval, here are some actionable tips that working women can use to strengthen their mental, physical, and financial wellness.

Exercise Regularly

Exercise is an excellent way to stay healthy while reducing tension. Allocate at least 30 minutes daily for physical activity—it can be either done in the comfort of your home or at a gym. Experiment with various forms of exercise like yoga, running, and more to determine what works best for you. If you need some extra motivation, become part of an online group or enroll in a class; participating in these activities will help keep you inspired and accountable.

Start A Garden Using Expert Advice

Gardening is an excellent way to get outside while also producing something tangible that you can enjoy in return. Instead of spending money on plants or tools, research gardening advice online and read reviews from gardeners all over the world before making any purchases. This way, you’ll know exactly what type of equipment you’ll need and how much it will cost before investing any money into it.

Prioritize Nutrition

Gardening has another benefit; it can help you eat better. Eating healthy isn’t just about losing weight; it’s also about nourishing your body with the right kind of food so that it has enough energy throughout the day. Start by cutting down on processed foods like chips and cookies, replacing them with healthier options such as fruits and vegetables instead. Additionally, try not to skip meals, as this could leave you feeling drained by the end of the day.

Set A Few Boundaries

It’s important to learn how to set boundaries to protect your mental health and well-being from being taken advantage of by others around you. Start by saying “no” more often when people ask too much of you at work or at home—and permit yourself not to feel guilty about it. Also, make sure that your personal time is respected by those around you so that you can have enough space for self-care activities such as exercising or reading books without interruption.

Take A Look At Your Job Options

If you’re feeling drained and overwhelmed by the job you’re currently doing, it might be time to look for a new one. Working hard is important, but it shouldn’t be at the cost of your wellbeing. Constantly running on empty can take its toll on both your physical and mental health, causing burnout and fatigue. Finding another job that makes better use of your skillset and energy can help you recharge and feel motivated again — plus, you’ll have more time to focus on pursuing other passions or hobbies!

Showcase Your Skills With A Great CV

When starting a new career path, one of the most important things is having a strong CV that outlines all relevant experience as well as any applicable skillsets that apply. Make sure when creating this document that everything looks professional—you don’t want potential employers questioning its validity. To make this process easier on yourself, consider using an online CV builder which will allow you to access templates tailored specifically towards certain industries or job roles. Just choose the template you like and add your choice of colors, copy, and images; here’s a possible solution that can help you get started.

Start A Business With An LLC

If you’d rather be your own boss than work for one, consider starting your own business. This process doesn’t have to be scary, especially if done correctly under legal protection. Consider incorporating yourself as an LLC (Limited Liability Company), as doing so provides owners with several corporate tax benefits along with limited liability protection (which shields personal assets from being seized should business debts arise). You can avoid costly lawyer’s fees by using a formation service to file.

Beating the daily grind can be quite an undertaking at times, so try keeping things simple at first. Focus on your physical health, set some boundaries, and assess your career to make some changes. Whether you want to start your own business or look for a new job in your field with a stunning CV, there are plenty of options available.

Dr. Sandoval provides assistance for people who feel that anxiety and depression are preventing them from living their best lives. To learn more about these services, please call 305-720-0237.

Guest article witten by Sheila Olson, FitSheila

depression, Miami holistic health coach, Miami psychologist, New Year's resolutions, substance abuse, weight loss,

What’s your WHY?

In Psychology and Wellness

If you’re like most people, the holidays are loads of fun and may mean lots of time catching up with friends and family as well as a lot of good food. With all the holiday parties, sweet indulgences and merry “toasts” to celebrate the fast approaching New Year, it’s easy to get off track with your health and well-being. 2023 is right around the corner and if you’re like most people you’ll set new resolutions believing that you’ll finally achieve your desired goals (e.g., losing those last stubborn 10 lbs. that don’t seem to ever go away, finally quit smoking or having your last drink of alcohol).

While setting a resolution for the New Year may lead to short term gains, it is unlikely to lead to your desired outcome without having a deeper life purpose and a WHYdentity. The reality is that 95% of people who go on a diet will gain all the weight they lost within 5 years. In order to reach your goals and commit long term, it is essential that you dig deep within to understand what makes you feel alive, helps you to experience gratitude and makes your life “sweet.”

Your life’s purpose, values and your WHY serve as a compass to you that will help you to experience vitality. You may want to lose weight in order to play with your children, quit smoking so that you can jog outdoors and spend time with nature or stop drinking because you want to develop intimate relationships with your circle of peers and family instead of spending another night at the bar alone.

Once you have clarity regarding your WHYdentity and life’s purpose, set reasonable short term goals that are concrete and begin taking action steps on them right now. Your values and life’s purpose will energize you to achieve your short term objectives. Moreover, it is important that you build life structures and scaffolds to support you in obtaining your desired goals and commit long term. If you want to lose weight, surround yourself with people who will support you and who have similar habits to the ones you wish to cultivate long-term. If you want to stop smoking or drinking alcohol do not spend time with people who do so and may enable you to reach for another puff or cocktail and instead surround yourself with people who practice yoga or who meditate (e.g. the majority of people who drink alcohol and smoke do so to “blow off steam” and relax).

As you make progress and move towards committing long-term to what you value, you may find that you have a new circle of friends and lose your ties with old friends. As you cultivate your willingness to extend beyond your comfort zone, make room for the painful private experiences that may arise (e.g., depression or guilt because you no longer spend time with an old friend) and do what is uncomfortable to create lasting change, remember to pause, celebrate and savor each step along your journey.

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.

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.

anxiety, binge eating, internet addiction, loving kindness meditation, Miami holistic health coach, Miami psychologist, self compassion, Tonglen meditation

How to deepen your self-compassion in order to experience vitality and bliss . . .

In Psychology and Wellness

If you’re like many people at this time of year, you probably have had and will continue to enjoy your share of holiday indulgences in the form of food, alcohol and several celebrations. You probably have also had your share of difficult or even painful experiences in the form of financial worries, feelings of guilt or shame because of your indulgences or simply because you are alone and have not received the invitations you were hoping for from the people who are in your life. While all of these experiences are both very reasonable and frequently lead to short term gratification or pain, they will not help you to experience an unshakable and enduring appreciation for life or lead to the root of cause of happiness.

As a reader of my blog, you’ve read about how research on self-compassion and mediation practices like Loving Kindness and R.A.I.N. can help you to effectively reduce your unpleasant or painful emotions and improve your well-being and health. Nonetheless, you may resist the idea of being kind with yourself or prioritizing these practices into your busy life schedule because you struggle with an addiction (i.e., drinking alcohol, binge eating and emotional eating, using the internet as a distraction) or you are unable to sit to still your mind and make friends with your pain.

Taking perspective and imagining your mind as an infant who is learning to walk and eventually run will help to soften the pain. Just as you would never shout at the baby for stumbling and falling, remembering to shift your perspective will help you to cultivate patience, trust and faith in letting go of your ineffective strategies to control and avoid the pain and discomfort that you may experience in your life. Likewise, imagining that you are feeding an infant who does not sit still or is crying when you experience distress or are distracted will help you to shift your attitude and be patient, loving and even playful with your mind.

If these gentle reminders do not seem to be enough to ease your pain, the traditional practice of giving and taking (i.e., Tonglen) as described by Pema Chödrön may offer you relief and help to open your heart to deepen your compassion in order to experience vitality and bliss. While Tonglen meditation may appear to be overwhelming as you envision breathing in the pain and suffering of other people, the simplest form to practice Tonglen “on the spot” is simply to repeat “other people feel this too” each time you experience an unpleasant or painful emotion (e.g., the anxiety you experience in meeting a deadline at your job, the pain in your body because you fell and bruised your knee, the loneliness you experience because you have not been invited to the your friend’s holiday party). Similarly, each time you experience a pleasant feeling or have pleasure in your life, repeat “may other people experience and delight in this too.” As you practice consistently, Tonglen will help open your heart to deepen your compassion and ease your suffering. You will also experience peace and joy as you notice and become aware of your everyday simple pleasures in life (e.g., the sun’s warmth on your skin on a cool day, the delicious taste of your favorite meal, the post office worker’s smile and help).

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.

a happy smiling woman thinking about spreading love and kindness

Getting the Upper Hand When Anxiety Attacks Occur

In Psychology and Wellness

We’ve all felt nervous before a big event like a wedding or a job interview, and even get anxious over small things like a test in school or having to give a speech in front of an audience. Our hearts pound, our hands sweat, and we may even feel dizzy or nauseous. These are universal and pretty normal. However, when these feelings of anxiety or panic become more than just a temporary feeling during times of stress and become chronic, then it could be a symptom of an anxiety disorder.

Anxiety Triggers

Many times we experience anxiety, and we’re not sure what has brought it on. All we know is we become overwhelmed with dread, worry, anxiousness, and a feeling of unease and discomfort. When that happens, it’s a good idea to keep a journal nearby to write about how you’re feeling at the moment and what may have happened to precipitate it. There are even anxiety tracker apps, so you’ll have something at hand all the time since you can download them onto your smartphone.

You may begin to notice a pattern, like maybe it had been a while since you’d eaten or you hadn’t had the proper amount of sleep the night before. Or perhaps you were thinking ahead to a task you needed to complete that you worried you might fail at doing. You might notice that your anxiety attacks happen more frequently at a certain time of day or in a particular setting. Keeping a journal is helpful for you to recognize your triggers and can be very useful if you decide to see a therapist, too.

Reducing Stressors

You cannot always control what triggers your anxiety, but there are things you can do that can reduce the number of times you become anxious or the severity of the accompanying symptoms.

Start by taking more frequent breaks during the day for things that require little thought or planning. Activities like a walk outside, listening to music, a warm bath, or even a short nap.

Think about how your diet can be causing your anxiety. Things like caffeine, alcohol, and sugar are common anxiety-inducing foods. Even ketchup, soy sauce, and processed foods can cause feelings of anxiousness and depression.

Monitor your sleep since fatigue and sleeplessness can cause the same symptoms as anxiety, such as jitteriness, lightheadedness or dizziness, difficulties focusing or concentrating, and muscle tension. There are sleep-tracking devices like Fitbit or the Oura Ring which monitor sleep and activity. Enter your results in your journal, too, as this, in combination with other factors, can be an anxiety trigger.

Active Measures to Reduce Anxiety

Finding a professional therapist who you feel comfortable speaking with can help you find ways to confront anxiety attacks when they happen since they can offer tools for how to cope with and overcome them.

Practice regular deep breathing exercises so that they are natural for you and are something you can do without having to think about it. Closing your eyes while you do your deep breathing will also help to calm you.

Mild exercises like stretching, walking, and gentle yoga poses can sometimes break the anxiety loop, especially when coupled with mindfulness practices along with deep breathing.

Have lavender at hand in candles, room sprays, or diffusers since it’s proven to have a calming effect.

Your Job Can be a Trigger

Your job can be causing you anxiety because of the stress it involves. If your job involves such a high level of responsibility that it leaves you with a poor work/life balance, you’re more likely to have chronic anxiety.

You may want to pursue a career that is more fulfilling and less stressful through online college courses. If you’ve always considered teaching a profession that you’d enjoy doing, then this may be a good option; an online bachelor’s education degree that can help you prepare for teaching licensure. Most of the courses are only 5 weeks long and begin 12 times a year, so you can work it into your schedule without adding more stress to your day.

Anxiety can be crippling and prevent you from getting the most out of your life. By confronting it with the right tools like counseling, exercise, tracking what triggers them, and making positive life changes like a new career, you can have the calmer, less stressful life that you were meant to live.

Dr. Sandoval of Root Cause Resolutions is a licensed clinical psychologist, former ISSA personal fitness trainer, and Integrative Nutrition Holistic Health Coach. Reach out to learn how together he can guide you into a healthier and more fulfilling life.

Guest article witten by Sheila Olson, FitSheila

5 minute gratitude journal, depression, gratitude, Hoʻoponopono, loneliness, Miami holistic health coach, Miami psychologist, Thanksgiving Day,

How letting go will help you to experience gratitude and love . . .

In Psychology and Wellness

Traditionally, Thanksgiving Day marks a celebration and expression of gratitude. Gratitude and the acknowledgment for all of the positive aspects in your life during which you acknowledge your basic needs being met (e.g., a roof over your head to sleep, clean water, food), the material goods in your life, friends, family and loved ones.

Several studies have found that when you cultivate gratitude, you are more likely to be happy, cope more adaptively and increase your relationships with the people who you love.^1,2,3 You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse.⁴

Acknowledging the positive aspects in your life may be challenging for you; particularly, when you focus or hold on to negative emotions like frustration, anger and resentment. Holding on to negative emotions towards situations and people in your life can exacerbate the painful conditions you are trying to avoid or change.

Fortunately, there are simple steps you can take to cultivate a grateful heart and reap its many psychological benefits. In order to have an attitude of appreciation, you must first release and let go of any negative emotions that you are holding on to in your life. Like any skill, you must also practice appreciation in order to cultivate an attitude of gratitude.

To help you release negative emotions, try the traditional Hawaiian practice of Hoʻoponopono. This traditional practice of forgiveness or reconciliation will help you to open your heart and mind to the many blessings in your life. It is defined in the Hawaiian Dictionary as a “mental cleansing: family conferences in which relationships were set right through prayer, discussion, confession, repentance, and mutual restitution and forgiveness.”

To practice, simply bring to your awareness to the difficult situation or person with whom you are holding on to a negative emotion. As you visualize the situation or person, repeat in your mind and affirm “I’m sorry,” “Please forgive me,” “Thank you” and “I love you.” Let go of the need to find blame, be gentle and refrain from judging yourself. Continue the practice for 5 – 10 minutes. Do this every day for a few weeks and you will experience a shift in your heart and be more open and receptive to the good graces in your life.

As you let go of the negative emotions that are holding you back and cultivate gratitude, you will also want to keep a gratitude journal. Start each morning reflecting on the people, situations or aspects of your life for which you are grateful. You can use The 5 Minute Gratitude Journal that has prompts for you to write down 2 aspects each morning. Gratitude journals have been found to help people experience more positive emotions and reduce painful feelings like depression in many psychological studies.⁵

In order to sustain and cherish the love in your life, it is simultaneously important to learn to notice, pay attention and forgive. We all commit errors and act in ways that only with the perspective of maturity and growth we later regret or feel contrite about in life. As the English poet Alexandar Pope has eloquently stated “to err is human; to forgive, divine.”

You cannot avoid the pain that invariable comes from acting in a manner that you or your loved one now would act in differently. In seeking to minimize or avoid your pain, you also cut yourself off from experiencing human virtues like joy, love, appreciation and gratitude. So in order to cultivate and nourish these “feel good” emotions, you must be willing to make room for them and hold them lightly. So this week on Thanksgiving Day, learn to notice how you feel, allow and make room for all emotions and cultivate gratitude by releasing the painful emotions that hold you back and notice the abundance in your life.

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.

Algoe, Sara B.; Fredrickson, Barbara L.; Gable, Shelly L. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
Emmons, R.A., McCullough, M.E. “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.” Journal of Personality and Social Psychology. (2003) 84(2), 377-389.
Gordon, A.M.; Impett, E.A.; Kogan, A.; Oveis, C.; Keltner, D. “To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. “ Journal of Personality and Social Psychology (2012) 03(2) 257-274.
Grant, A. M.; Gino, F. “A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior.” Journal of Personality and Social Psychology. (2010) 98(6), 946-955.
Lyubomirsky, Sonja; Dickerhoof, Rene; Boehm, Julia K.; Sheldon, Kennon M. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion (2011)11(2), 391-402.

Easily Reach Your Goals by Boosting Confidence

In Psychology and Wellness

Confidence can be described as believing in yourself, your choices, and your purpose in the world. Everyone wants to be more confident, but how do you learn confidence? It’s a matter of taking consistent and positive actions in your life.

If you’re dealing with stress, anxiety, or depression, Dr. Sandoval can help you overcome these challenges to live a more fulfilling life. Schedule a consultation!

Find the Source of Low Confidence

Criticism from a loved one and experiences of rejection in childhood can create deep emotional pain. Being surrounded by what others deem as perfection can lower your self-confidence. Visit a boutique shop to purchase a journal and commit to recording your feelings, including negative thoughts about yourself, for an entire week. Use your journal to give yourself insight into why you’re feeling the way you are and counteract the negative with positive affirmations about who you are.

Begin a New Career

Consider making a career change. Starting your own business centered around a passion or hobby can bring about newfound confidence. Whatever your business, writing a business plan will increase focus. Use one to describe your company and how your business will be structured. Include details about how you’ll sell your products or services. If you plan on expanding your business, detail any financial projections and potential funding needs.

If you’d prefer to work for someone else, it’s time to start brainstorming about your focused career goals. You’ll need to start with a thorough review of your current resume. This means identifying any gaps or inconsistencies between your professional history and your new goals. You may also need to work on tailoring your resume for different job applications, emphasizing certain skills and achievements that are relevant to each role. Create a list of your qualifications and then use a resume builder to design your resume. Choose a professionally designed template and adapt it to your needs.

Start a Fitness Routine

Exercise plays a key role in building confidence. Finding a workout you like removes the chore factor from getting in shape and you begin to feel better about yourself. Additional benefits include an improved sense of accomplishment and cognitive function. You may also lose weight and tone muscle, giving you more confidence in your physical appearance.

Eat a Healthy Diet

The food you eat plays an important part in how you feel. Complex carbohydrates, fiber, and protein are nutrients that help balance energy levels and improve focus. Avoid eating too much caffeine and sugar and opt for foods that are high in antioxidants, such as avocado, blueberries, and tomatoes, instead, which can boost energy and improve mood.

Find Ways to Relax

Giving your mind rest is as important as resting the body. You have many options when it comes to relaxing. Going for a walk, reading a book, or taking a long soak in the bath gives you a break from the day and gives you time to be yourself. Learning meditation or mindfulness may help detach your emotions from high-stress situations, keeping you calm and rational.

Adopt a Pet

Adopting a pet can be one of the most rewarding experiences in life, not only for you and your new furry friend, but also for your own sense of confidence. Having an animal companion can bring endless joy and love into your life, while also providing you with an endless source of affection and attention. At the same time, pets require care and attention, which can instill a sense of responsibility and commitment that is bound to boost your self-confidence. Check out this free resource for pet lovers for expert pet care tips and detailed reviews on pet products.

Use Positive Self-talk

The way you talk to yourself holds power over your confidence levels. You can change your words to encourage yourself to overcome doubt and try new things. For example, most people are afraid of public speaking, but it’s a skill that takes practice. Say to yourself, “I can learn public speaking and it’s okay to make mistakes.” Whatever you try, be open to learning since that is one trait of confident people.

Boost Confidence and Achieve

Gaining confidence is a learned skill based on how you take care of yourself. Take the right steps and you could accomplish anything whether you’re starting a new career, adopting a pet, or finding ways to live healthier.

Guest Blog by Sheila Olsen

Falling forward to stay well this winter . . .

In Psychology and Wellness

If you are like many people, the shift in time and “falling back” with our clocks the passing of day light savings time will mean a bonus hour of sleep and a progressive shift towards shorter and darker days as the sun sets earlier each night. It also means that you’ll likely experience changes in your mood (you may even experience the “winter blues,” otherwise known as seasonal affective disorder), experience lethargy, a loss of motivation, and increased cravings for foods (particularly sweets).

Your sleep and wake cycles are regulated by your circadian rhythm and the amount of day light you are exposed to each day. Your circadian rhythm also affects your appetite and hunger, concentration, mood and desire for foods, particularly sweets that are rich in quickly digested carbohydrates.^1,2 Your desire for these foods that leads to more insulin being produced and gaining weight is an evolutionary mechanism to gain weight and “hibernate” for the winter.

It is only because of the year round availability of these foods (e.g., tropical fruit, potatoes, rice) and the artificial changing of time (some states like Hawaii and most of Arizona and most countries in Africa and Asia do not participate in DST). In South America most countries in the north of the continent near the equator do not observe DST, while Paraguay and southern parts of Brazil do) that you may struggle with “cravings” and judge yourself harshly instead of embracing your body, your changes in dietary cravings and feel “down.”

So rather than reaching for that extra “cup of Joe,” feeling guilty for wanting more foods that may lead to adding a few transient pounds for the winter or engaging in compensatory behaviors (e.g., over exercising and “punishing” your body or skipping meals), be gentle and kind with your body-mind and realign with the seasonal changes in day light, food and “fall forward” instead to stay well this winter.

Focus on spending as much as is feasible for you during the day outside and practice sensible sun light exposure while you avoid the unnecessary use of electronics like your smartphone, your computer or watching T.V. after sunset as these devices emit blue spectrum light that interferes with your pineal gland’s secretion of melatonin and keep you awake at night. Instead, spend time with your friends and family playing board games, read paper books and magazines, listen to music or develop a hobby like drawing. In addition, make sure that you practice good sleep hygiene to help your sleep improve, reduce your cravings and make smarter choices that will satisfy your cravings for sweets while nourishing your body. To help you, experiment with my suggestions below:

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.
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.
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.
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.
Wear a sleep mask or install black out curtains in your bedroom to keep artificial lights from interfering with your sleep.
If you must work and use a computer or your smartphone, use software like f.lux to reduce the interference of your computer and IPhone or EasyEyez for Android.
Wear orange or red tinted sunglasses to protect you from blue spectrum lights. I personally wear True Dark glasses that block all color spectrums (blue, purple, green) known to interfere with melatonin production.
Swap out your LED light bulbs for incandescent or halogen light bulbs instead to reduce blue spectrum lights in your home at night.
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 EMFs produced by your phone and Wi-Fi router may interfere with your sleep.
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.
Choose slower digesting foods that will satisfy your “sweet tooth” that are seasonal like cranberries, kiwi fruit, figs, pomegranates, and squashes and pumpkin.

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.

Ilardi, S. (2010). The Depression Cure: The 6-Step Program to Beat Depression without Drugs.
Wiley, TS & Formby, B. (2001). Lights Out: Sleep, Sugar, and Survival.

How simple mindfulness practices can help you to enhance your wellbeing and reduce your distress . . .

In Psychology and Wellness

Mindfulness is the practice of intentionally bringing your attention to your here and now experiences with an attitude of curiosity, openness and non-judgment. Many studies have shown that mindfulness practices can help you to reduce stress, worry, symptoms of binge eating, many anxiety disorders and ADHD.^{1, 2}

Mindfulness practices, including yoga, yoga breathing exercises and qi gong, can also help you to enhance your emotional well-being, immune system , concentration and focus as well as help you to reduce symptoms of depression, reduce your blood pressure and trigger your “rest, digest and heal” response (i.e., it activates your body’s parasympathetic nervous system).^{3, 4, 5, 6,7,8,9}

While establishing a formal practice for mindfulness meditation is ideal, using informal practices and learning yoga or qi gong is simple and equally as effective. Below are simple, informal practices that you can learn to help you disengage, reduce stress and enhance your well-being.

Notice Sounds: Notice 5 sounds. As you notice the sounds, be aware of the moment when your mind identifies the sound and adds a label or judgment. It is in the nature of the mind to identify, categorize, label and judge every experience you bring your attention to. With practice, you will simply notice the sounds and be in the spaciousness of your awareness before your mind adds a label or judgment.

Mindful Breathing: Take 10 mindful breathes. Pay attention to every sensation in your body as you inhale and exhale. The rise and fall of your chest or abdomen. The rate and depth of each breath. The cool sensations as you inhale through your nostrils and the warmth as you exhale out your mouth. The expansion and collapse of your lungs as the air flows in and out of your body. Take time throughout your day to disengage from the task at hand, pause and take 10 mindful breaths.

Mindful Eating: Notice the colors and shapes. Notice the smells of the food. As you bring the food to your mouth, notice the intention to eat and your body’s production of saliva in the anticipation of the food entering your mouth. As you chew, notice the sounds of the food and the chomping of your teeth that the chewing produces. Notice the feel and texture of the food. Your tongue positions the food precisely where it needs to be in order to chew. Notice the taste. Be aware of the moment and intention to swallow the food.

Mindful Touch: Touch a loved one or practice self-massage. As you pay attention, notice all the sensations on your skin. Tingling, warmth, coolness, itching, pain, tension, pleasure, lightness. Be aware of any judgments or stories that your mind adds to the experience as you touch. It is natural for your mind to add judgments and preferences about yourself and others. Without struggling, simply notice the judgments, and gently bring your awareness back to the sensations in your body.

Mindful Walking: Walking is a controlled act of falling. When you walk mindfully, have the intention of noticing every aspect of your body as you raise your foot to take a step. Monitor the sway of your hips. Notice the tension in your calf as you raise your foot, the pull in your thigh and the pressure upon landing on your heel. Alternate and again monitor the movement of your body as you lift the opposite foot. Be aware of the movement of your shoulders, hips and arms as you balance yourself to walk. As your mind wanders, gently redirect your attention back to your breath and the movements of your body. To help you maintain your focus, you may want to mentally label each step. “Left, Right, Left, Right.”

Alternate Nostril Breathing (Yoga breathing exercise): Close your right nostril with your right thumb and inhale through your left nostril. Do this for a count of four seconds. Immediately afterwards close your left nostril with your right ring finger and little finger while you simultaneously removing your thumb from your right nostril and exhale through this nostril. Do this for a count of eight seconds. Complete your cycle by inhaling through your right nostril for a count of four second and follow by closing your right nostril with your right thumb and exhale through your left nostril for a count of eight seconds. Start by doing three cycles, adding one per week until you are doing seven cycles.

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.

Klein, AS, Skinner, JB and Hawley, KM. “Targeting binge eating through components of dialectical behavior therapy: Preliminary outcomes for individually supported diary card self-monitoring versus group-based DBT.” Psychotherapy. (2013). 50(4), 543-552.
van de Weijer-Bergsma, E, Formsma, AR, Bruin, EI, Bögels, SM. “The effectiveness of mindfulness training on behavioral problems and attentional functioning in adolescents with ADHD.” Journal of Child and Family Studies. (2012). 21(5), 775-787.
Witek-Janusek, L, Albuquerque, K, Chroniak, KR, Chroniak, C, Durazo-Arvizu, R, Mathews, HL. “Effect of mindfulness based stress reduction on immune function, quality of life and coping in women newly diagnosed with early stage breast cancer.” Brain, Behavior, and Immunity, (2008). 22(6), 969-981.
Sarang, P and Telles, S. “Effects of two yoga based relaxation techniques on heart rate variability (HRV).” International Journal of Stress Management. (2006). 13(4), 460-475.
Vempati, RP and Telles, S. “Yoga-Based Guided Relaxation Reduces Sympathetic Activity Judged from Baseline Levels.” Psychological Reports. (2002). (90), 2 487-494.
Srivastava, RD, Jain, N, and Singhal, A. “Influence of Alternate Nostril Breathing on Cardiorespiratory and Autonomic Functions in Healthy Young Adults.” Indian Journal Physiology and Pharmacology. (2005). (49), 4, 475–483.
Subramanya, P and Telles, S. “Effect of two yoga-based relaxation techniques on memory scores and state anxiety” BioPsychoSocial Medicine. (2009). (3), 8.
Tsang HW, Fung KM, Chan AS, Lee G, Chan F. “Effect of a qi gong exercise program on the elderly with depression.” International Journal of Geriatric Psychiatry. (2006). (21), 9, 890–897.
Oh, Byeongsang, Sun Mi Choi, Aya Inamori, David S.Rosenthal, and Albert S. Yeung. “Effects of Qi gong on depression: A systemic review.” Evidence-Based Complementary and Alternative Medicine (2013). doi:10.1155/2013/134737

anxiety, depression, digestive disorders, dopamine, enteric nervous system; gut microbiome, gut dysbiosis, Miami holistic health coach, Miami psychologist, probiotics, serotonin, vagus nerve,

What’s inside your gut may be the reason for your poor health . . .

In Psychology and Wellness

Many health conditions and psychological symptoms originate in your gut. Your enteric nervous system, or “second brain,” is home to an abundance of neurons and produces an array of neurotransmitters. It is also where trillions of microorganisms (collectively known as your gut microbiome) reside. You are, in fact, only 10% human as each of these microorganisms has its own DNA and they outnumber the total number of cells in your body by at least 10. Your microbiome weighs an average of 3-6 pounds. These tiny microorganisms include bacteria, yeast, fungi, mold and parasites and they play an enormous role in determining your health.

While capable of functioning independently, your enteric nervous system and central nervous system “speak”(i.e., via the vagus nerve) to one another all the time. In fact, about 90% of your body’s serotonin (a feel good neurotransmitter) and 50% of your dopamine is produced in your enteric nervous system by your gut microbiome.

People who experience various digestive disorders and psychological syndromes including food allergies and intolerances, frequent gas and bloating, diarrhea and constipation, symptoms of anxiety or depression, schizophrenia and ADHD or who suffer from auto immune conditions frequently have an imbalance of gut microorganisms; a condition known as gut dysbiosis.^1,2,3

Many lifestyle factors affect how your gut functions and the health of your gut microbiome. The standard American diet that is full of refined sugars and processed foods, stress, “dirty” electricity (i.e., nEMFs), poor quality and insufficient sleep, pesticides, herbicides, antibiotic medications and birth control pills negatively impact the health of the friendly probiotic bacteria in your gut.⁴

Animal studies have found that the administration of antibiotics leads to a significant increase in fearful behavior. Conversely, the addition of probiotic supplements has been found to decrease such anxious behavior.⁵Human studies have also found that the administration of beneficial probiotic supplements significantly reduces symptoms of anxiety and depression.²

An important principle to adopt to ensure optimal health and prevent many physical and mental health problems is to make sure that you include probiotic rich fermented foods in your diet. Traditionally fermented foods, like sauerkraut and kim chi, are rich sources of friendly bacteria and yeast and help to support your immune system because they contain many B vitamins, omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and cancer cells. Aim to eat multiple servings of probiotic rich fermented foods every week to support your overall health and well-being.

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.

Messaoudi, M, Lalonde, R, Violle, N, Javelot, H, Desor, D, Nejdi, A, et al. “Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects.” (2011). British Journal of Nutrition. 105, 755–764.
Neufeld, KA and Foster, JA. “Effects of gut microbiota on the brain: Implications for psychiatry.” (2009). Journal of Psychiatry and Neuroscience. 34(3); 230-1.
Natasha Campbell-McBride, M.D. (2010). Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia.
Inhan-Garip A¹, Aksu B, Akan Z, Akakin D, Ozaydin AN, San T. Effect of extremely low frequency electromagnetic fields on growth rate and morphology of bacteria. International Journal of Radiation Biology.
Bravo, JA, Forsythe, P, Chew, MV, Escaravage, E, Savignac, HM, Dinan, TG, et al. “Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve.” (2011). Proceedings of the National Academy of Sciences. 108, 16050–16055.

depression Miami holistic health coach Miami psychologist rebound effect self monitoring anxiety

How externalizing your awareness can rein in your mind’s stories . . .

In Psychology and Wellness

If you experience bouts of anxiety, worry and depression or you obsess with unproductive and painful thoughts, you’ll likely benefit by learning to cultivate and externalize your awareness. You may believe that suppressing what your mind tells you or replacing your mind’s stories with better thoughts or self-affirmations will lead you to live your life in alignment with your values. Long-term; however, trying to not to think about your mind’s many stories is not effective and very often increases your suffering.

Research suggests that instead of helping you to experience more vitality, attempting to control your mind and get rid of the many painful thoughts and emotions that you experience will actually increase your pain (i.e., the rebound effect).¹ Rather than attempting to control your mind and attempting to suppress your painful private experiences, learning to monitor your thoughts and simply notice the frequency, duration and situations in which they occur is both simple and effective as it will allow you to focus on creating a life of meaning and purpose.

To separate your actions from your unproductive private experiences and help you to get into your life, you can self-monitor by physicalizing each occurrence of a painful thought, feeling or memory with a tally counter. Using this simple object will help you to interrupt any covert behavioral patterns that lead to your suffering, realign and proceed in the direction of what you value (e.g., being a loving parent, using your creativity in your work, helping other people in your community, being healthy in order to play with your children).

While at first this may lead you to experience more discomfort as you realize how your control strategies have been ineffective in eliminating your pain, over the long term you will create a rich and meaningful life that measures up to your life’s purpose as you continue to self-monitor, expand and externalize your awareness.

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.

Abramowitz , JS, Tolin, DF and Street, GP. “Paradoxical effects of thought suppression: a meta-analysis of controlled studies.” (2001). Clinical Psychology Review, 21(5) 683-703.