Tag: anxiety disorders

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

How expanding your perspective helps you to deepen your self-compassion and experience more vitality . . .

If you’re like many people at this time of year, you probably dislike the looming end of your “summer vacation,” the fun and travel and your return to school, your job and your increased commute. You may also have your share of difficult or even painful experiences in the form of financial worries or feelings of guilt and shame because of your indulgences. 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 still struggle with the idea of being kind with yourself or prioritizing these practices into your busy life schedule. If this sounds like you, or you struggle with an addiction (i.e., smoking, binge eating and emotional eating, using the internet as a distraction) because you are unable to sit, and befriend your mind, expanding your perspective and seeing your mind as an infant who is learning to walk and eventually run will help to ease your pain. Just as you would never shout at a 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 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 pain in your body because you fell and bruised your hand, financial worry as you realize that you spent too much on your summer vacation). 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, the delicious taste of your favorite meal, the post office worker’s smile and help).

To your health,

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.

ADHD, alternate nostril breathing, anxiety disorders, binge eating, depression, immune system, Miami holistic health coach, Miami psychologist, mindfulness meditation, qi gong, stress, well-being, yoga,

How simple mindfulness practices can help you to reduce your distress and enhance your well-being . . .

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 and digest response” (i.e., it activates your 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 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 remove 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,

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 qigong exercise programme on 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 Qigong on depression: A systemic review.” Evidence-Based Complementary and Alternative Medicine (2013). doi:10.1155/2013/134737

exercise, anxiety disorders, depression, yoga, Miami psychologist, Miami holistic health coach,

How putting a spring in your step heals your body and mind . . .

In Psychology and Wellness

Optimal health is more than just what you eat. While whole foods are a cornerstone to achieving long-term health, it is not enough to maximize your health if you do not include other important practices, like relaxation, meditation, or regular exercise. Exercise and moving your body on a consistent basis is a key strategy to help you optimize your health and avoid several chronic health problems.1 If you struggle with your health, you may have an adverse reaction to the word exercise.

This probably is because you assume that exercise consists only of lifting weights or long-distance running. The reality is that any type of movement is beneficial as long as you do it consistently. The key to exercise is finding the best type of movement for your body and lifestyle.

Generally speaking, there are many different kinds of exercise such as resistance training and strength conditioning, low intensity cardio, and flexibility and stretching exercises. There are also high intensity programs that incorporate brief intervals and jumping movements like plyometric exercises. All types of movement can benefit you and enhance your health. What is important is that you strive for a flexible program of exercise that you can start and commit to consistently in the long haul. Below are many different types of exercise and some of their key benefits.

Non exercise movement: Simple everyday activities and house duties such as cooking, working on your garden and doing laundry and cleaning are all types of movement. Several studies suggest that prolonged sitting increases your risk of diabetes and heart disease and many other chronic health conditions even if you exercise vigorously on a consistent basis. Sitting or being inactive for a prolonged period of time has also been found to be associated with reduced life expectancy. Fortunately, if you find yourself sitting for an extended period of time (e.g., working a desk job), you need only stand periodically to undo the negative effects of sitting. Try stretching and moving about 2 to 3 times every hour to promote optimal health.
Low intensity cardio exercises: Any movement that maintains you at 50 to 70% of your maximum heart rate, such as brisk walking or jogging. It improves your cardiovascular condition, lowers your resting heart rate and blood pressure, helps to increase your HDL, preserves your cognitive functioning and lowers your risk for many chronic conditions like cancer, diabetes and heart disease. When you walk or jog, aim for 30 to 60 minutes, 3-4 times a week.
Strength training: Lifting weights or doing full body weight exercises is important and necessary for optimal health. Adding a strength and conditioning program to your exercise program is key to preserving lean muscle mass. Strength training helps you to improve your metabolism, strengthens your bones, elevates your mood, helps you to sleep better and increases levels of endogenous opioids that decrease pain. Strength training can also help to optimize your hormone levels. Lifting heavy weights with brief rest periods will help you to produce more human growth hormone and testosterone. It is a known fact that levels of important hormones like growth hormone decline with age. Engaging in strength training twice a week is all that is necessary to preserve muscle tone.
High intensity, brief exercises: Doing sprints or high intensity interval training has several distinct advantages. First and foremost, it saves you a whole lot of time. Doing 6-8 rounds of all out sprints for 15-30 seconds and taking 1-2 minute rest periods will amount to no more than 20 minutes. Anyone can squeeze 10 to 20 minutes during their day. In addition, brief, high intensity exercises may help you to enhance your metabolism, burn fat, increase your production of growth hormone and elevate your cardiopulmonary capacity more so than long periods of low intensity cardio exercise. If your goal is to lose weight, incorporate high intensity interval training 2 to 3 times a week.
Flexibility training programs: Yoga or Pilates have a number of key benefits as well. They can help you to stay limber, strengthen your core, improve balance, attention and concentration, reduce pain and elevate your mood. Many studies have found that adding a yoga practice reduces feelings of anxiety and depression.2

There are several other benefits to consistent exercise. Research has found that regular exercise can also help you to reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.3 Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Strive to exercise for 30 to 45 minutes, four to five times per week to achieve optimal physical and mental health. And, remember to have fun and play with your workouts. Vary your workouts, avoid sitting for an extended period of time and try adding brief, intense exercise routines a couple times a week.

To your health,

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.

Metzl, J (2013). The Exercise Cure: A Doctor’s All-Natural, No-Pill Prescription for Better Health and Longer Life.
. Ratey, JJ (2013). Spark: The Revolutionary New Science of Exercise and the Brain.
O strowski, K, Rohde, T, Asp, S., Schjerling, P, and Pedersen, BK “Pro- and anti-inflammatory cytokine balance in strenuous exercise in humans.” Journal of Physiology. (1999), 15; 515(Pt 1): 287–291.