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affect labeling, anxiety, anxiety disorders, depression, Miami holistic health coach, Miami psychologist, mindfulness meditation,

Why mindfulness meditation can help you to transform your life . . .

If you struggle with feelings of anxiety and depression, you very likely also are your own worst critic, judge yourself harshly and negatively compare yourself to other people. You may engage in this behavior believing that this is an effective way to motivate yourself to do better, as a habit that you picked up somewhere in your past or simply because we live in a culture that reinforces the message that demanding more of yourself is the way to move ahead in world. If this sounds like you, you probably also do everything that you can do to run away and avoid difficult and painful feelings (e.g., watch TV, smoke, drink alcohol to “numb out,” or binge on food), experience guilt or shame when you do not do as well as you wanted to and have a difficult time expressing your emotions to people.

While short term many of these behaviors do provide relief and pleasure, in the long run they are not sustainable and adversely affect your health. By ignoring your emotions and avoiding your difficult thoughts and emotions, your “fight or flight” (i.e., amygdala and adrenals) and PIN systems (psychoimmunoneurology, the study of how your thoughts and emotions interface with your immune and neurological systems) get ramped up, which damage your body by releasing more stress hormones like cortisol and inflammatory cytokines.

On the other hand, when you express yourself and “talk it out” with your friends and family or practice affect labeling (i.e., simply labeling and mentally acknowledging your experiences), you activate a region in your brain (i.e., right ventrolateral frontal cortex) that helps you to process your thoughts and emotions and mitigates the damaging effects of running away from your experiences.^1,2 By talking to other people, you’re likely to also receive caring and loving words of support and affection that increase the amount of the “bonding hormone” (i.e., oxytocin) and feel good and pain relief chemicals (i.e., endogenous opioids) that your body produces.

Learning and practicing mindfulness meditation will lead to and produce many of these same beneficial effects. Research suggests that cultivating self-compassion and mentally noting your experiences (i.e., an essential aspect of mindfulness meditation) help to significantly down regulate your “fight or flight” and PIN systems.^3,4,5 These practices will also help you to produce more feel good and pain relief chemicals. You can practice mentally noting your experiences and cultivate self-compassion by simply labeling your thoughts and emotions (e.g., each time you experience any unpleasant or painful thoughts or feelings of anxiety, gently repeat “fear” or “tension” and affirm “It’s okay.”).

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.

Nakazawa, DJ. (2013). The Last Best Cure: My Quest to Awaken the Healing Parts of My Brain and Get Back My Body, My Joy, and My Life.
Lieberman, MD, Eisenberger, NI, Crockett,MJ, Tom, SM, Pfeifer, JH and Way, BM. “Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli .” Psychological Science. (2007). 18(5), 421-428. doi: 10.1111/j.1467-9280.2007.01916.
Leary, MR, Tate, EB, Adams, CE, Batts, AA, Ashley; and Hancock, J. “Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly.” Journal of Personality and Social Psychology. (2007). 92(5), 887-904. doi: 10.1037/0022-3514.92.5.887
Neff, KD and McGehee, P. “Self-compassion and psychological resilience among adolescents and young adults.” Self and Identity. (2010). 9 (3), 225-240. doi:10.1080/15298860902979307.
Creswell, JD, Way, BM, Eisenberger, NI, Lieberman, MD. “Neural correlates of dispositional mindfulness during affect labeling.” Psychosomatic Medicine. (2007). 69(6), 560-565.

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.

EMFs, RF exposure, cancer, Miami holictic health coach, Miami psychologist

How your brain heals with exercise . . .

In Psychology and Wellness

If you’re like most people these days, you probably know that regular exercise does your body good. You know that exercise can help you gain physical strength, lose weight, improve your cardiovascular endurance and help you obtain that “beach body” that you’ve been dreaming about in your sleep. You may also know about the various benefits of exercise for your health such as how it will help you to lower your cholesterol, blood pressure and blood sugar levels. It certainly is all over the news these days on T.V., online and media advertisements. You rarely hear, however, about how the benefits of exercise extend far beyond gaining strength and your heart health. More than just having that “beach body” you desire and being great for your heart, exercise is important for preserving and building your most important muscle – your brain!

Several human and animal studies strongly suggest that exercise induces neurogenesis (i.e., the production of new brain neurons and synaptic connections), enhances your longevity pathways (i.e., upregulates your body’s surtuins) stimulates autophagy (i.e., cellular cleansing and renewal), protects your brain against strokes, and helps you to preserve your memories to avoid having those senior moments.1,2,3,4

Exercise promotes the production of brain derived neurotropic factor (BDNF), lactic acid , which fuels your muscles and brain (it increases norepinephrine), and other nerve growth factors. It also helps to raise the circulating levels of proteins like FNDC5 as well as many other myokines, which act to preserve brain health, reduce systemic inflammation and help to stimulate angiogenesis (i.e., the formation of new blood vessels that help to improve cerebral blood flow) so it will help to repair damaged brain cells.5 Many of these effects have been demonstrated in people with Parkinson’s disease and Multiple Sclerosis (I give much credit to my personal training & exercise regimen for my full mobility & good health).6,7

So if you’re concerned about preserving your brain health and want to avoid having those regrettable senior moments, it is important that you exercise regularly. Although the research suggests that more vigorous exercise like sprinting or H.I.I.T. training seems to lead to greater benefits, simply walking briskly 3-4 times a week for 30 minutes will help you to build a better brain.

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.

Cotman, CW & Berchtold, NC. “Exercise: a behavioral intervention to enhance brain health and plasticity.” TRENDS in Neurosciences. (2002). 25 (6), 295-301.
Hayes, K, Sprague, S, Guo, M, Davis, W, Friedman, A, Kumar, A, et al. “Forced, not voluntary, exercise effectively induces neuroprotection in stroke.” Acta Neuropathologica. (2008)115, 289–296.Katya Vargas-Ortiz, Victoriano Pérez-Vázquez, and Maciste H. Macías-Cervantes. “Exercise and Sirtuins: A Way to Mitochondrial Health in Skeletal Muscle” International Journal Molecular Science. 2019 Jun; 20(11): 2717.
Praag,H, Kempermann, G & Gage, FH. “Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus” Nature Neuroscience. (1999). 2, 266 – 270.
Huh, JY, Panagiotou, G, Mougios, V, Brinkoetter, M, Vamvini, MT, Schneider, BE, et al. “FNDC5 and irisin in humans: I. Predictors of circulating concentrations in serum and plasma and II. mRNA expression and circulating concentrations in response to weight loss and exercise.” Metabolism. (2012) 61 (12), 1725-38.
Ahlskog, JE. “Does vigorous exercise have a neuroprotective effect in Parkinson disease?” Neurology. (2011). 77 (3), 288 – 294.
Gold, SM, Schulz, KH, Hartmann, S, Mladek, M, Lang, UE, Hellweg, R, et al. Basal serum levels and reactivity of nerve growth factor and brain-derived neurotrophic factor to standardized acute exercise in multiple sclerosis and controls Journal of Neuroimmunology. . (2003). 138, (1–2), 99-105.

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

blood pressure, blood sugar, gelotolgy, immune system, laughter yoga, Miami holistic health coach, Miami psychologist, natural killer cells, stress,

If you can find humor in anything . . . .

In Psychology and Wellness

In between your headline news and favorite sitcom or drama on television; you see the ads for a litany of medicines promising to spell relief from your illness de jour (e.g., depression, irritable bowel syndrome, erectile dysfunction, hair loss, and osteoporosis). Although some people may experience short term relief from these conditions, these medications invariably come with a laundry list of unpleasant and often harmful side effects and usually do little to prevent chronic health problems in the future. So instead of buying into these ads and opting for synthetic medicines, why not turn a cheek and laugh a little or a lot?

Gelotology (from the Greek gelos, meaning laughter) is an emerging discipline in the health sciences that examines laughter and its effects on the body (psychological and physiological).^1,2 In fact, several complementary and alternative medicine (CAMS) protocols prescribe laughter as an adjunct form of treatment for a variety of health conditions.^3,4 The beneficial effects of mirthful laughter on your health go beyond the brief experience of joy and the social bonding that usually ensues between people. The extensive list of physiological and psychological benefits includes:

It decreases your tendencies towards aggression thereby helping you to form and build your relationship skills with people.
It decreases your perceived level of physical pain by enhancing your production of endogenous endorphins.
It helps you to manage your psychological stress more effectively by allowing you to shift your perspective on often challenging situations.
It improves your blood pressure by relaxing your blood vessels and decreases blood sugar levels after eating foods that convert into glucose in your body.
It enhances your immune system by boosting your production of natural killer cells thus helping you to ward off illness.^5,6

Unlike, synthetic medicines, laughter is free and the only potential side effect is disturbing your neighbor or partner at a comedy club or movie. If you find it difficult to laugh, there are several simple ways that you can work this muscle (i.e., it is a muscle isn’t it?). You can watch or listen to a comedy film or play, go with a friend to a comedy club, join your nearest Laughter Yoga club, or read a magazine like MAD (i.e., you still read paper magazines don’t you?). If you still have trouble laughing, remember that like any muscle you only have to start where at and can simply smile instead.

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.

Bennett, M. P. and Cecile, A. L. Humor and Laughter may Influence Health. Oxford Journals. 1/2006.
Liebertz, C. A Healthy Laugh. Scientific American 9/2005.
Hayashi, Keiko et al. Laughter Lowered the Increase in Postprandial Blood Glucose. Diabetes Care. 5/2003.
Laughter Yoga International. Laughter Yoga Aids Digestion. 10/2010
Bennett, M.P. et al. The effect of mirthful laughter on stress and natural killer cell activity Alternative Therapies in Health and Medicine. 3/2003.
Cousins Center for Psychoneuroimmunology. About Us. 8/2010.

anxiety,depression,Miami holistic health coach,Miami psychologist, multiple sclerosis,obesity

How to cool the flames wrecking havoc on your health . . .

In Psychology and Wellness

Several chronic diseases are mediated by your body’s inflammatory response. Conditions such as multiple sclerosis, depression, anxiety, arthritis, obstructive pulmonary disease, cardiovascular disease and even obesity are mediated by chronic inflammation.^{1, 2,3} When you experience an acute infection or sustain an injury to your body, your immune system mobilizes an inflammatory response to neutralize the infectious agent or initiate a healing response. Your body cannot combat acute infections or heal damaged tissues without inflammation. Conditions like heart disease, however, are the outcome of low grade, “silent” inflammation that is systemic and chronic.

Many over the counter and pharmaceutical medications (e.g., NSAIDs like ibuprofen, COX-2 inhibitors such as Celebrex) exist to reduce inflammation in your body. While these drugs do lower inflammation in your body, they bring with them several side effects (i.e., ranging from mild skin reactions and stomach ulcers to more serious conditions such as heart attacks, thrombosis and strokes). Thankfully, you can balance your immune system and modulate your body’s inflammatory response by changing your lifestyle.

Evaluating your body’s response to and avoiding common food allergens (i.e., shellfish, soy, dairy, corn, gluten, peanuts, citrus, mold, fermented foods) that set off an alarm in your immune system as well as balancing your ratio of omega 6 to omega 3 fatty acids will go a long way towards balancing your body’s inflammatory response. Your body’s inflammatory system is regulated by your immune system and hormone-like substances known as prostaglandins.

Prostaglandins are enzymatically derived from fatty acids and exert their physiological effect at localized tissue sites. Omega 6 fatty acids act as the building blocks for inflammatory prostaglandins. Omega 6 fatty acids are found primarily in nuts and seeds, processed vegetable oils, grains, legumes and conventionally raised animal foods. Omega 3 fatty acids help your body to produce anti-inflammatory prostaglandins. Rich food sources include small cold water, fatty fish, grass fed and pasture raised animals, dark green, leafy vegetables and some nuts and seeds. Ideally, you will eat a 3:1 to 1:1 ratio of omega 6 to omega 3 fatty acids. Unfortunately, the average American eats very SADly (Standard American Diet) and consumes a 16:1 ratio of omega 6 to omega 3 fatty acids.⁴

In order to decrease your levels of systemic inflammation, prevent many chronic diseases and optimize your health, you must reduce your intake of unnecessary omega 6 fatty acids. Processed vegetable oils used for cooking and in most processed foods are often high in omega 6 fatty acids. Instead, cook with animal fats or plant sources of saturated fat that are more stable and do not oxidize easily. Tallow, suet, butter or ghee (grass fed) and coconut oil are healthy choices. In addition, make sure you increase your intake of long chain omega 3 fatty acids (i.e., EPA and DHA) by including food rich sources at least twice a week. While long chain omega 3 fatty acids have powerful anti-inflammatory effects in the body, plant sources of medium chain omega 3 fatty acids such as ALA are important for optimal health. Nuts, seeds and leafy dark greens are rich sources of medium chain omega 3 fatty acids. Make sure you include several servings a week.

To reduce systemic inflammation and optimize your health, you must also reduce your intake of refined and starchy carbohydrates. Excessive consumption of quickly digested carbohydrates (i.e., high glycemic index) contributes to the production of pro inflammatory Advanced Glycation End products (AGEs) that wreak havoc inside your body. AGEs are formed when simple sugar molecules bind to protein or fat without the enzymes necessary to control the reaction. You can also reduce AGEs by using low heat cooking methods such as steaming or light sautéing and reducing your consumption of animal proteins that have been browned or charred.

Regular exercise can also help to further reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.⁵ Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Aim to exercise for 30 to 45 minutes, four to five times per week to achieve optimal results. And, remember to have fun and play with your workouts. Vary your workouts and try adding brief, intense exercise routines a couple times a week.

Healthy Fats

Long chain omega 3 fatty acids: grass fed, pasture raised animals or wild caught, cold water, small fish. (e.g., sardines, herring, anchovies, sock eye salmon, bison, beef, venison, lamb).

Medium chain omega 3 fatty acids: dark leafy greens, walnuts, seeds (chia, flax, hemp, sacha inchi).

Omega 6 fatty acids: nuts, seeds (black currant, chia, flax, hemp, sesame, sacha inchi, pumpkin).

Saturated fats: grass fed, pasture raised animals, butter, ghee, tallow, suet, coconuts.

Monounsaturated fats: avocados, olives, grass fed, pasture raised animals, nuts (almonds, macadamia, cashews).

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.

Perry, VH. “The influence of systemic inflammation on inflammation in the brain: implications for chronic neurodegenerative disease.” Brain, Behavior, and Immunity. (2004), 18 (5): 407–41.
Salim, S, Chugh, G, Asghar, M. “Inflammation in anxiety.” Advances in Protein Chemistry and Structural Biology. (2012.) (88):1–25. doi:10.1016/B978-0-12-398314-5.00001-5.
Sin, DD and Paul Man, SF. “Why Are Patients With Chronic Obstructive Pulmonary Disease at Increased Risk of Cardiovascular Diseases? The Potential Role of Systemic Inflammation in Chronic Obstructive Pulmonary Disease.” Circulation. (2003), 107:1514-1519.
Simopoulos, AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine and Pharmacotherapy. (2002), 56(8):365-79.
Ostrowski, 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.

anxiety disorders, depression, digestive disorders, enteric nervous system, gut microbiome, gut dysbiosis, Miami holistic health coach, Miami psychologist, prebiotics, probiotics,

What are you feeding your “pets”?

In Psychology and Wellness

Many health conditions and psychological symptoms originate in your gut. Around the world, millions of people believe that you are what you eat. A more accurate description; however, would be you are what your “pets”eat. Consider that you are, in fact, only 10% human as your microbiome (both in your gut, oral cavity, nasal passages, ear canals, and on your skin) is home to trillions of microorganisms (collectively known as your microbiome), each with its own DNA. The collective mass of microorganisms in your gut outnumber the total number of cells in your body by at least 10 to 1. Your microbiome weighs on average of 3-6 pounds. These microorganisms include bacteria, yeast, fungi, protozoa, mold and parasites. The balance of these little “pets” goes a long way in determining your health.

Your gut is also where your enteric nervous system, or “second brain,” resides and is home to an abundance of neurons and produces an array of neurotransmitters. Although capable of functioning independently, your enteric nervous system and central nervous system “talk” (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.¹

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.^2,3,4

Several lifestyle factors affect how your gut functions and the health of your gut microbiome. The SAD (standard American diet) western diet that is full of refined sugars and processed foods, environmental xenoestrogens, stress, insufficient sleep, pesticides, herbicides, antibiotics , toxic heavy metals, and birth control pills negatively impact the health of the friendly probiotic bacteria in your gut.

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.⁵ Human studies have also found that the administration of beneficial probiotic supplements significantly reduces symptoms of anxiety and depression.³

Therefore, it is important to make sure that you include probiotic rich fermented foods and prebiotic sources of food in your diet in order to ensure optimal health and prevent many physical and mental health problems.⁶ Traditionally fermented foods, like sauerkraut, kim chi, drinks like kefir and kvass are all 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.

Prebiotic foods are foods that encourage the growth of beneficial gut microorganisms and include raw onions, raw garlic, leeks, dandelion root, Jerusalem artichokes, asparagus, Brussel sprouts, and fiber rich seeds like hemp, flax and chia seeds. Once these prebiotics reach your colon, they stimulate the growth of bifidobacteria – probiotics that occur naturally in the human gastrointestinal tract – and other beneficial microorganisms. They also increase the absorption of calcium in your bones and teeth.

In order to support your overall health and well-being, strive to eat multiple servings of probiotic and prebiotic rich foods every week. You may also benefit from a quality probiotic supplement.

To your health and success,

Dr. Sandoval

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

Michael Gershon (1999). The Second Brain: A Groundbreaking New Understandingof Nervous Disorders of the Stomach and Intestine.
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 PsychologySyndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D.,Depression, Schizophrenia.
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.
Jeff D Leach. (2012) Honor Thy Symbionts.

acceptance and commitment therapy, anxiety, depression, forgiveness, Miami holistic health coach, Miami psychologist, self compassion, Valentine's day,

How to nourish and cherish the love in your life . . .

In Psychology and Wellness

With it being Valentine’ day today, you may have big plans with your partner (e.g., boyfriend, girlfriend, wife, husband, etc.) to celebrate the love that you both share. If you are single, you may experience the anticipation, excitement or nervousness of your first “big date” with someone you recently met or you may dread the occasion as a “Hallmark” holiday that affirms that you are unlovable because you have no special date. Whether you already have special plans, look forward with optimism or would simply prefer that Valentine’s day did not exist, there are several important qualities that you can develop to love your partner, remember your “first date” or affirm and love yourself.

Learning to communicate openly and directly is both effective and demonstrates your vulnerability to your partner, allows you to be authentic, “voice” your emotions and is affirming to your partner. Many “mishaps,” misunderstandings and resentments are avoidable by simply learning to speak clearly. If you’re single and alone, introspection and honestly “asking” yourself what nourishes you and helps you to experience your life as “sweet” requires both self-compassion and “facing your demons.”

Do you experience shame and feel “unworthy” because you believe that no one could ever love you if they knew the “real” you? Instead of acting and behaving as your mind tells you you “should,” being kind and gentle with yourself allows others to connect with you. Being authentic with yourself and acknowledging your needs is important in recognizing your own “humaneness.” By learning to be authentic and vulnerable, you cultivate a sense of belonging, acceptance and connection with your partner, other people and yourself.

In order to sustain and cherish the love in your life, it is important to also learn to notice, pay attention and forgive. We all commit errors, make mistakes 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 invariably comes from acting in a manner that you 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 the pain in your life. So whether you are celebrating Valentine’s with the love of your life or are alone, learn to notice how you feel, allow and make room for all emotions and authentically “voice” your experiences in order to make this year and the rest of your life special.

To your health and success

Dr. Sandoval

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

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.

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.

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