Tag: depression Page 3 of 4

chronic pain, compassion, depression, empathy, inflammation, loving kindness meditation, Miami holistic health coach, Miami psychologist, social connection, stress

Why doing a little bit of this everyday will radically improve your life . . .

In Psychology and Wellness

You may face situations that are challenging and perhaps even overwhelming each day.   You may be “tested” at the expense of your inner peace and personal resources.  Illness, the loss of loved ones and simple everyday experiences like bumper to bumper traffic can provoke feelings of pain, sadness, frustration and anger.  Such experiences not only produce painful emotions, they are also very damaging to your body.

While practicing different forms of relaxation, skills like progressive muscle relaxation, diaphragmatic breathing or mindfulness meditation are effective in helping you to manage your stress; new research suggests that cultivating and practicing Loving Kindness Meditation (LKM) offers distinct benefits that go beyond reducing your stress.

Researchers at Emory University have found that LKM may improve your physical and emotional responses to stress.  Consistently practicing LKM every day for as little as 10 minutes helps you to reduce feeling of stress and depression,  reduces physiological inflammation, illness, and chronic pain as well as enhances your empathy and feelings of social connection to others, self-acceptance, and physical resilience and well-being (i.e., increases the vagal tone and changes the neural circuitry of the insula and temporal parietal junction in the brain).1, 2,3,4

 

Doing LKM meditation is simple.  To practice, generate positive and loving feelings towards yourself and others by gently repeating the following phrases:

  • May I be filled with love and kindness
  • May be I safe and protected
  • May I love and be loved
  • May I be happy and contented
  • May I be healthy and strong
  • May my life unfold with ease
  • May I be a person of joy

 

After sending love and kindness to yourself, you follow by generating and sending these feelings to the following:

  1. someone who you love deeply (e.g., your husband, mother, daughter).
  2. a good friend.
  3. someone who is “neutral”  who you have neither very positive or negative feelings towards (e.g., the cashier at your grocery store).
  4. someone who you do not like who may have hurt you and provokes feelings of discomfort or pain (e.g.,  your boss).
  5. all beings everywhere alive.

You may also listen to a free guided LKM practices offered by the UCLA Mindful Awareness Research Center.

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. Carson, JW, Keefe, FJ, Lynch, TR, Carson, KM, Goli, V, Fras, AM and et al. “Loving-Kindness Meditation for Chronic Low Back Pain: Results From a Pilot Trial” Journal Of Holistic Nursing. (2005). 23: 287-304.
  2. Fredrickson, BL, Cohn, MA., Coffey, KA, Pek, J, and Finkel, SM. “Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources.” Journal of Personality and Social Psychology.  (2008). 95(5), 1045-1062.
  3. Hutcherson CA, Seppala EM, and Gross JJ. “Loving-kindness meditation increases social connectedness.” Emotion. (2008). 8(5):720-4. doi: 10.1037/a0013237.
  4. Lutz A, Brefczynski-Lewis J, Johnstone T, and Davidson RJ. “Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise.” PLoS ONE. (2008). 3(3), e1897. doi: 10.1371/journal.pone.0001897.

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.

gratitude,depression, anxiety, substance abuse, Miami psychologist, Miami holistic health coach,

What are you thankful for today?

In Psychology and Wellness

Gratitude is holding the attitude and expression or acknowledgement of the positive aspects in your life. Acknowledging your basic needs, material goods, friends, family and loved ones.  A simple and easy practice that is customary in many world traditions.  

Several psychological 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.1,2,3,4 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 can be challenging; particularly, when you focus or hold on to negative emotions like frustration, anger and resentment. Holding 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 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 this 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 begin to 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

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. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

The information, published and/or made available through the www.fullofradiance.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.

depression, seniors

What to Do When Depression Strikes in Seniors

In Psychology and Wellness

What to Do When Depression Strikes in Seniors

Mental health conditions don’t discriminate, and they can affect any demographic. However, depression is common for older adults. Contributing factors for depression in seniors include a diminished sense of purpose, physical health issues, fear of death, loss of loved ones, and isolation. Because it’s a treatable condition, those who may be depressed should seek help before it leads to more serious issues.

The following information explains the symptoms of depression and offers ways of treating it. For therapy services that can address and treat the root cause of your depression, book an online appointment with Dr. Jose Sandoval.

 Recognizing Depression

Depression can manifest as physical symptoms, such as headaches and tiredness, and non-physical symptoms, such as loneliness and low energy. If you find yourself withdrawing from social interactions or losing interest in activities that you once loved, then you might be depressed. If you’re feeling hopeless and sad without any explanation, then it could be depression. If you suffer from low energy or lack of motivation, then depression is a possibility. For a more detailed description of depression symptoms, check out U.S. News’s helpful guide.

Mental Health Treatment

Seniors who recognize signs of depression in themselves should see a mental health professional for an evaluation. They will be able to diagnose you properly and get you the necessary help for your condition. A mental health provider’s licenses and credentials allow them to provide therapeutic services, and some are able to prescribe medications in the event that you need antidepressants in your treatment plan. A treatment program may include therapy, medication, or a combination of both. Not all medical insurance plans offer mental health coverage, but Medicare can provide those benefits. Make sure to read through your benefits to check for coverage on behavioral health and mental health services.

Receiving Care at a Senior Facility

Another important part of your mental health treatment plan involves reassessing your living situation. If you are suffering from isolation and/or are unable to perform everyday tasks that are critical to your health, such as personal hygiene and maintaining a proper diet, then it’s a good idea to think about your options for receiving specialized care. There are different types of senior living facilities, such as independent living, assisted living and nursing homes, that offer different levels of care. Staying in a senior living facility can benefit your mental and physical health, due to opportunities for socializing and receiving quality health care from skilled professionals. When searching for facilities in Miami, take a look at the services they offer and how much it costs to live there, to help you decide which facility is right for you.

Lifestyle Changes

Don’t isolate yourself. Make an effort to be social, and seek out companionship when you need it. There’s a good chance that there are other seniors who suffer from loneliness and could use your company as well. Join a senior group or a retirement community to meet like-minded individuals looking for friends.

Since healthy eating and exercise affect your brain chemistry, ensure that you prioritize your nutrition. Omega-3 fatty acids can benefit healthy brain function, so eat more fish or take fish oil supplements. Exercise every day by walking, doing yoga, or participating in other forms of low-impact fitness.

Also, get on a regular sleep schedule. If you’re suffering from depression, your sleep patterns could be disrupted. Getting adequate sleep and regulating your internal rhythm can help pull you out of depression.

Before beginning a treatment plan, it’s important to seek a professional diagnosis. What might seem like depression could be another mental health condition such as bipolar disorder. The outlook doesn’t have to be grim for those who suffer from depression, anxiety, or an emotional disorder. By recognizing the situation and getting help, you can conquer this disease and live a fulfilling life.

Guest blog written by Sheila Johnson

Photo Credit: Pexels

 

anxiety, authentic happiness, depression, flow, gratitude, Miami holistic health coach, Miami psychologist, PERMA model, positive psychology,

How being G.L.A.D. today will lead you to a lifetime of authentic happiness and flourishing tomorrow. . .

In Psychology and Wellness

If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life.  While it is reasonable and may even be natural to acknowledge the circumstances, situations or private experiences that evoke your discomfort or pain, your mind’s unending chatter and focus on what is wrong with you and your life has many negative effects on your health as your life narrows to only focusing on what your mind tells you.

Research in the area of Positive Psychology suggests that by shifting your attention and focusing on your character strengths, you can create upward spirals that will lead to a life time of authentic happiness.1,2,  Fortunately, shifting your attention and noticing what is going well in your life and celebrating your successes is simply a matter of being G.L.A.D. every day.

To help you flourish and experience more authentic happiness, keep a journal and write about what it is that you . . .

perma

GRATITUDE: Each day you have experiences and situations that you can appreciate for which you can experience gratitude.  When you begin journaling about what you feel grateful for it may be challenging for you because your mind incessantly focuses on what ails you or is wrong with your life.  The fact is that everyone who is alive has a reason to feel grateful.  You may simply begin by writing about how you are grateful that you can be grateful.  Appreciate the simplicity of life.  Your lungs breathe for you every day without you telling them to do so. The fact that you have a roof over your head, food to eat and clean water to bath with each day.   Your friends and family.  In counting your blessings, start by focusing on what you are capable of doing.

Several psychological studies have found that when you cultivate gratitude you are more likely to also be happier, cope more adaptively and increase your relationships with the people who are dear to you.3,4,5,6  You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse.  Acknowledging the positive aspects in your life can be challenging; particularly, when your mind focuses or holds on to uncomfortable and painful emotions like sadness, guilt, depression and fear.

As part of your evening ritual to retire to bed and go to sleep, write about 3 aspects in your life for which you experienced gratitude.  Keeping a gratitude journal will help you increase your life satisfaction and reduce painful feelings like anxiety and depression.7

LEARNED:  Every day you have experiences, situations and people that teach you something about life or yourself.  Whether you are learning from a school teacher, professor, friend or simply a life experience, you have boundless opportunities and moments during which you learn something new, if you meet each experience with an attitude of curiosity, openness, and non-judgmentally.  Whether it’s a new book, skill or sage advice and counsel from someone who you meet during your day or simply an experience during which you learn something new about yourself, taking in and recognizing that you have learned something new will help to enhance your level of engagement with life.

According to the PERMA model developed by the father of Positive Psychology, Martin Seligman, Ph.D., and Mihaly Csikszentmihalyi, Ph.D., a Positive psychologist, engagement with life and actively immersing yourself in your experiences leads to a state of flow and is part of the Good Life.8,9 Being in a state of flow leads to greater enjoyment, improves your performance and self-efficacy.  When you keep a G.L.A.D. journal, write about something that you learned during your day.

ACHIEVED:  You probably do not remember most of the experiences in your life because they occur mindlessly without your full conscious awareness.  You are; however, much more likely to remember the events which resulted in a sense of accomplishment and success.  Achieving small goals each day, such as reading for an hour, walking for 30 minutes, or writing 2 pages for your new book will help you to identify your strengths and move forward in your life by taking consistent action when life circumstances are challenging for you. The sense of accomplishment and success will enhance your self-esteem, engagement with life and help you to appreciate yourself.  As your self-efficacy improves, you will be more resilient in the face of painful or difficult life situations.10 As part of your G.L.A.D journal, take note of any goals that you achieved during your day and celebrate each success not matter how small in may seem to you.

DELIGHTED:  In your pursuit of authentic happiness, keeping note of the positive emotions that you experienced during your day is important.  When you begin your G.L.A.D. journal make sure that you  notice and savor every experience during your day that you were delighted by and enjoyed.  This is very different from the pleasure that you experience from fulfilling basic bodily needs like hunger, sleep and sex, the companionship of your family and friends or time spent with nature.  Being delighted and enjoyment arise from the pursuit of stimulating activities in which you use your unique strengths and contribute to something greater than yourself such as when you volunteer your time helping those in need at a shelter home or teach young children at your local church because these activities allow you to express your compassion and gift for teaching others.

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. Fredrickson, BF and Joiner, T. “Positive Emotions Trigger Upward Spirals toward Emotional Well-Being.” Psychological Science, (2002).  13(2), 172-175.
  2. Seligman, M. E. P. (2004). Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York: Free Press.
  3. Algoe, SB, Fredrickson, BL, and Gable, SL.  “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
  4. Emmons, RA and McCullough, ME. “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.
  5. Gordon, AM, Impett, EA, Kogan, A, Oveis, C, and 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.
  6. 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.
  7. Lyubomirsky,S, Dickerhoof, R, Boehm, JK, Sheldon, KM. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion, (2011)11(2), 391-402.
  8. Seligman, M.E.P. (2011). Flourish.  New York:Free Press.
  9. Csikszentmihalyi, M (2008).  Flow: The Psychology of Optimal Experience. Harper Perennial Modern Classics.
  10. Salanova, M, Llorens, S, and Schaufeli, WB. “Yes, I Can, I Feel Good, and I Just Do It!” On Gain Cycles and Spirals of Efficacy Beliefs, Affect, and Engagement.” Journal of Applied Psychology, (2010) 60 (2), 255-285.

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.

sensible sun exposure, depression, autoimmune condition, diabetes, vitamin D3, food cravings, Miami psychologist, Miami holistic health coach,

Are you spending enough time outdoors?

In Psychology and Wellness

With the spring season officially having started, our days are now longer and we naturally seek to spend more time outdoors.  Modern conveniences (e.g., cars, planes, buildings), work and multiple commitments that demand our attention, however, frequently limit our ability to be outside to enjoy the sun’s radiance and warmth.  In the past, our ancestors evolved in an environment vastly different from today’s world.  Before the advent of agriculture, clothing and buildings, we spent the majority of our time outdoors fully exposed to the sun.

An important strategy to optimize your health then is to balance the added conveniences of our modern technologies and embrace our ancestral heritage by spending more time outdoors.  Our bodies function at their best when our serum vitamin D levels are in an optimal range.  This is particularly important considering that more than 70% of Americans are vitamin D deficient.

Vitamin D3 is really a prohormone that regulates the expression of over 2,000 genes in your body.  Having insufficient  levels of vitamin D increases your risk for several autoimmune conditions, diabetes, heart disease, various forms of cancer and depression1.  Some studies have also linked prenatal vitamin D3 levels to schizophrenia.

Above and beyond the production of vitamin D3, the sun’s ultraviolet rays help to reset your body’s circadian rhythm.   Your circadian rhythm regulates your sleep/wake cycle, appetite, satiety, concentration, attention and even influences your cravings for certain foods.2    Moreover, sunlight helps  you to reduce body fat, improves your evening alertness, has pain reducing properties, promotes metabolic energy and may extend your life span. The ultra-violet radiation from the sun will additionally reduce your likelihood of experiencing an autoimmune disease and life threatening cancer.3 

Regular sun exposure also helps your skin to produce sulfur: cholesterol sulfate, and vitamin D3 sulfate.  Sulfur is a molecule that has an important role in the structure and biological activity of many proteins and enzymes, including your body’s detoxification pathways.  Sulfur deficiency is associated with obesity, heart disease, and autism.4  In addition, sunlight increases nitric oxide production, which has several health benefits for your body and brain.

Sensible sun exposure is a simple practice that can enhance your vitamin D3 levels and reduce your risk of many health conditions. Spending 30-60 minutes outdoors with your arms or legs exposed and without sunscreen can help you to raise your vitamin D3 levels,  sulfate levels and optimize your health.

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. Holick, M.F. (2011). The Vitamin D Solution: A3-Step Strategy to Cure Our Most Common Health Problems
  2. Wiley, TS. & Formby, B. ( 2001). Lights Out: Sleep, Sugar, and Survival.
  3. M. Nathaniel Mead (2008). “Benefits of Sunlight: A Bright Spot for Human Health” Environmental Health Perspectives, (2008) ;
    116(4): A160–A167. doi: 10.1289/ehp.116-a160.
  4. Seneff, S.,  Davidson, R. & Mascitelli, L.  “Might cholesterol sulfate deficiency contribute to the development of autistic spectrum disorder?” Medical Hypotheses, (2012), 8, 213-217.

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, depression, gratitude, Miami holistic health coach, Miami psychologist, PERMA model, positive psychology, substance abuse

Are you G.L.A.D. to be alive?

In Psychology and Wellness

If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life.  While it is reasonable and may even be natural to acknowledge your circumstances, situations or private experiences that evoke your discomfort or pain, your mind’s unending chatter and focus on what is wrong with you and your life has many negative effects on your health as your life narrows to only focusing on what your mind tells you.

Research in the area of Positive Psychology suggests that by shifting your attention and focusing on your character strengths, you can create upward spirals that will lead to a life time of authentic happiness.1,2,  Fortunately, shifting your attention and noticing what is going well in your life and celebrating your successes is simply a matter of being G.L.A.D. every day.

To help you experience more authentic happiness, keep a journal and write about what it is that you . . .

GRATITUDE: Each day you have experiences and situations that you can appreciate for which you can experience gratitude.  When you begin writing in your journal write about what you feel grateful for.  It may be challenging for you because your mind incessantly focuses on what disturbs you or is wrong with your life.  The fact is that everyone who is alive has a reason to feel grateful.  You may simply begin by writing about how you are grateful that you can be grateful.  Appreciate the simplicity of life.  Your heart beats over 100,000 a day without you consciously telling it do so.  The fact that you have a roof over your head, food to eat and clean water to bathe with each day.   The rising of the sun each day.  Your friends and family.  In counting your blessings, start by focusing on what you are capable of doing.

Many psychological studies have found that when you cultivate gratitude you are more likely to also be happier, cope more effectively and increase your relationships with the people who are dear to you.3,4,5,6  You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse. Acknowledging the positive aspects in your life can be challenging; particularly, when your mind focuses or holds on to uncomfortable and painful emotions like sadness, fear and shame.

As part of your evening ritual to retire to bed, write about 3 aspects in your life for which you experience gratitude.  Keeping a gratitude journal will help you to experience more positive emotions and reduce painful feelings like depression.7

LEARNED:  Every day you have experiences, situations and people that teach you.  Whether you are learning from a school teacher, professor, friend or simply a life experience, you have boundless opportunities and moments during which you can learn something new, if you meet each experience with an attitude of curiosity, openness, and non-judgment.  Whether it’s a new book, skill or sage advice and counsel from someone who you meet during your day or simply an experience during which you learn something new about yourself, taking in and recognizing that you have learned something new will help to enhance your level of engagement with life.

According to the PERMA model developed by the father of Positive Psychology, Martin Seligman, Ph.D., and Mihaly Csikszentmihalyi, Ph.D., a Positive psychologist, engagement with life and actively immersing yourself in your experiences leads to a state of flow and is part of the “Good Life.”8,9 Being in a state of flow leads to greater enjoyment, improves your performance and self-efficacy.  When you keep a G.L.A.D. journal, write about something that you learned during your day.

ACHIEVED:  You probably do not remember most of the experiences in your life because they occur mindlessly without your full conscious awareness.  You are; however, much more likely to remember the events which resulted in a sense of accomplishment and success.  Achieving small goals each day, such as reading for an hour, walking for 30 minutes, or writing a page for your new book will help you to identify your strengths and move forward in your life by taking consistent action when life circumstances are challenging for you. The sense of accomplishment and success will enhance your self-esteem, engagement with life and help you to appreciate yourself.  As your self-efficacy improves, you will be more resilient in the face of painful or difficult life situations.10 As part of your G.L.A.D journal, take note of any goals that you achieved during your day and celebrate each success no matter how small it may seem to you.

Delighted:  In your pursuit of authentic happiness, keeping note of the positive emotions that you experienced during your day is important.  When you begin your G.L.A.D. journal make sure that you notice and savor every experience during your day that you were delighted by and enjoyed.  This is very different from the pleasure that you experience from fulfilling basic bodily needs like hunger, sleep and sex, the companionship of your family, friends, pets or time spent with nature.  Being delighted and enjoyment arise from the pursuit of stimulating activities in which you use your unique strengths, are aligned with your life values and contribute to something greater than you such as when you volunteer your time helping those in need at a shelter home, help to build a house in your community for the impoverished, counsel children stricken by grief at your local church because these activities each allow you to express your compassion and gift for helping others.

  1. Fredrickson, BF and Joiner, T. “Positive Emotions Trigger Upward Spirals toward Emotional Well-Being.” Psychological Science, (2002). 13(2), 172-175.
  2. Seligman, M. E. P. (2004). AuthenticHappiness: Using the New Positive Psychology to Realize Your Potential forLasting Fulfillment. New York: Free Press
  3. Algoe, SB, Fredrickson, BL, and Gable, SL. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
  4. Emmons, RA and McCullough, ME. “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.
  5. Gordon, AM, Impett, EA, Kogan, A, Oveis, C, and 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.
  6. 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.
  7. Lyubomirsky,S, Dickerhoof, R, Boehm, JK, Sheldon, KM. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion, (2011)11(2), 391-402.
  8. Seligman, M.E.P. (2011). Flourish. New York: Free Press.
  9. Csikszentmihalyi, M (2008). Flow: The Psychology of Optimal Experience. Harper Perennial Modern Classics.
  10. Salanova, M, Llorens, S, and Schaufeli, WB. “Yes, I Can, I Feel Good, and I Just Do It!” On Gain Cycles and Spirals of Efficacy Beliefs, Affect, and Engagement.” Journal of Applied Psychology, (2010) 60 (2), 255-285.

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.

sleep deprivation, depression, ADHA, Miami Psychologist.Miami holistic health coach

7 Useful Tips To Get Adequate And Restful Sleep.

In Psychology and Wellness

Clean organic food and adequate exercise together will radically improve your health, reverse many diseases and prevent several chronic health conditions. They get all the headlines on T.V. from the experts. Without adequate sleep; however, they are ineffective and potentially damaging to your health.

As a nation, Americans suffer from a severe sleep deficit. The average American sleeps under 7 hours a night. And the consequences of this accrued debt may be worse than any financial ‘cliff’ that this nation has faced!

The Importance Of Adequate Sleep

Since the discovery of and the invention of artificial sources of light, humans have progressively become more sleep deprived. The importance of sleep cannot be overstated.

Adequate sleep is essential for optimal hormone production; it also minimizes the damaging effects of stress, supports your body’s detoxification systems and repairs your body.

Your sleep and wake cycles are regulated primarily by your lifestyle and your exposure to external cues that influence your circadian rhythm. Light and darkness are the most important ‘zeitgebers’ that regulate your sleep.

Consequences Of Sleep Deprivation

Weight Gain

Inadequate sleep contributes to weight gain because hunger and satiety hormones like leptin and ghrelin stop functioning properly; you can become leptin resistant.

Affects Your Mental Health

Insufficient sleep also increases your risk for mental health problems like depression and cognitive difficulties like ADHD.

Affects Your Hormone Levels

Without enough sleep, you will produce less melatonin and excessive amounts of cortisol. Melatonin is a hormone that is secreted by your pineal gland in response to darkness.

It helps you to fall asleep more easily and stay asleep during the night. It is also a very powerful antioxidant and studies have suggested that it reduces your risk of cancers, like prostate cancer.

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm.

7 Strategic Tips To Help Improve Your Sleep

Before we talk about simple strategies to help you improve your sleep, there is no one ‘magic’ number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (in the winter months the days are shorter, darker; in the summer months the days are longer and there is more sunlight) and your lifestyle.

As a point of reference, if you are like the average American, you ARE sleep deprived and the consequences are very damaging. Survey studies from the National Sleep Foundation indicate that 63 % of Americans do not feel that their sleep needs are being satisfied (the reported average number of hours of sleep being under 7 hours).1

In addition to sensible sunlight exposure, practicing good sleep hygiene is important. Use the following simple recommendations to promote sleep:
1. Stick To A Consistent Sleep-Wake Schedule

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. Make Time For Relaxing Activities

You also want to develop a night time ritual to help you transition into sleep. Try reading, listening to relaxing music or practicing a relaxation exercise like meditation an hour before you go to bed.
3. Take A Warm Bath

You may also want to soak in an Epsom salt bath to help you relax. Try adding 2 cups of Epsom salt and a few drops of an essential oil like lavender. Soak in the tub for 20 to 30 minutes.

4. Avoid Eating/Drinking Before Bedtime

To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bedtime. Eating before you sleep can interfere with restful sleep as your body is still digesting food.

5. Dim The Lights Ahead Of Your Bedtime

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.

6. Power Down Your Digital Devices

Minimize or avoid your use of electronics like your TV, computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melatonin.

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.

7. Maintain A Consistent Room Temperature Overnight

Set the ambient temperature in your bedroom down to at least 70 degrees Fahrenheit or lower (60 to 66 degrees is ideal). 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 is best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

References
1.  Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep, National Sleep Foundation.

5G, Wireless Radiation and Health: A Scientific and Policy Update

In Media & News

5G, Wireless Radiation and Health: A Scientific and Policy Update

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

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Vempati, RP and Telles, S.  “Yoga-Based Guided Relaxation Reduces Sympathetic Activity Judged from Baseline Levels.” Psychological Reports. (2002). (90), 2 487-494.
  6. 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.
  7. Subramanya, P and Telles, S.   “Effect of two yoga-based relaxation techniques on memory scores and state anxiety” BioPsychoSocial Medicine. (2009). (3), 8.
  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.
  9. 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

The information, published and/or made available through the www.fullofradiance.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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Vempati, RP and Telles, S.  “Yoga-Based Guided Relaxation Reduces Sympathetic Activity Judged from Baseline Levels.” Psychological Reports. (2002). (90), 2 487-494.
  6. 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.
  7. Subramanya, P and Telles, S.   “Effect of two yoga-based relaxation techniques on memory scores and state anxiety” BioPsychoSocial Medicine. (2009). (3), 8.
  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.
  9. 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

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.

Page 3 of 4

Previous

Next