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Mental Health Tips for Coping with Seasonal Depression

The arrival of winter brings with it many emotions, from the joy of the holidays to the anticipation of the first snowfall. However, for many, this season is also shadowed by an underlying battle with their own emotions. The challenge of coping with seasonal depression can cast a pall over the coldest months, making it imperative to understand its nuances and embrace coping strategies.Unmasking Seasonal Gloom and Ways to Cope With It

Seasonal depression, formally recognized as Seasonal Affective Disorder (SAD), is a specific type of depression that waxes and wanes with the changing seasons. Often associated with the colder months, it’s a testament to how our environment, particularly light exposure, intersects with our mental well-being. Globally, it’s estimated that about 5% of the population experiences SAD, with a higher prevalence in regions further from the equator.

Millions of individuals from varied backgrounds and age groups wrestle with this seasonal melancholy year after year.

Symptoms of Seasonal Affective Disorder include:

A persistent feeling of sadness or depression
An increased appetite, often with cravings for carbohydrates
Noticeable weight gain
The desire to oversleep, yet feeling unrefreshed from sleep
Chronic fatigue and low energy levels
Difficulty focusing or making decisions
Withdrawing socially, a kind of “hibernation” from loved ones and activities
Feeling agitated or restless

Woman doing yoga in a room as a way of coping with seasonal depression

Incorporating practices like yoga can be transformative in coping with seasonal depression, blending both mental and physical rejuvenation.

Running, or any other aerobic exercise, oxygenates the brain and releases mood-enhancing chemicals. Meditation, on the other hand, centers the mind, reduces anxiety, and builds resilience.

5. Modify Your Environment

Our surroundings greatly influence our mood. For some, understanding how to get used to the weather here can provide a sense of grounding. Meanwhile, others find that adjusting to a warmer climate by moving to Florida or an entirely different state or country with all year warm climate offers a haven from oppressive winters.

But if relocation isn’t on the cards, fear not. There are various ways to uplift one’s environment: brighten your space with lively colors, add indoor plants to connect with nature, or even introduce warm-toned lights to evoke feelings of coziness and warmth. Soundscapes, like playing nature sounds or uplifting music, can also transport your mind to sunnier places.

6. Explore Light Therapy

For many plagued by SAD, light therapy, or phototherapy, has been a beacon of hope. This involves sitting or working near a specialized lightbox for a designated duration each day. It’s specifically designed to mimic the effects of natural sunlight, combating the lack of adequate sun exposure during the colder months.

When integrating light therapy, ensure the chosen device is clinically approved and emits the right amount of lux. What’s more, coupling this therapy with a consistent morning routine can optimize its benefits.

7. Prioritize Sleep and Nutrition

The connection between the loss of sleep and aggravated symptoms of seasonal depression cannot be overstated. Sleep rejuvenates the mind and body. Ensuring a consistent sleep schedule, embracing relaxation techniques before bedtime, and creating an ideal sleep environment are steps in the right direction.

Woman preparing a healthy meal in the kitchen

Prioritizing sleep and balanced nutrition is paramount, forming a strong foundation for mental well-being during colder months.

Alongside sleep, nutrition plays a pivotal role. Nutrient-rich diets, especially those containing Omega-3 fatty acids and Vitamin D, can alleviate symptoms. Foods like fish, flaxseeds, walnuts, and fortified dairy products should find prominence in one’s winter diet.

Navigating Through Seasonal Shadows

As we wrap up, remember that coping with seasonal depression is a journey. The key is to stay proactive, seek support when needed, and prioritize self-care. While the winter might seem endless, with the right tools and strategies, one can find rays of hope piercing through the seasonal gloom.

Guest article written by Amy Baker

blood oxygenation, blood viscosity, cardiovascular disease, cortisol, earthing, exercise recovery, grounding, immune system, Miami holistic health coach, Miami psychologist, negative ions, pain, sleep, stress,

Why reconnecting with the earth is good for you . . .

In Psychology and Wellness

If you’re like most people, you spent part of
your Labor Day relaxing and spending time with your family and friends. You’ll probably also spent a good amount of this time outdoors either at a beach, park, or backyard cooking and celebrating your day off from work. Spending time with your family and friends is undoubtedly good for your mind, body and soul. Beyond these social aspects though, the time outdoors with nature has the added benefits of reconnecting your body with the Earth.

Laying on the beach, walking barefoot on the grass, dirt or sand allows your body to make contact with the electrons and negative ions that are produced by our planet. Modern research has found that making contact with the Earth (sand, grass, dirt, concrete) has several health promoting qualities.

“Earthing” (the term used to describe walking barefoot or making contact with the Earth) allows the electrons and negative ions that are naturally emitted by our planet to transfer into your body. The transference of these electrons and negative ions into your body has numerous healing effects.

Research has found that the electrons and negative ions that are transferred to your body neutralize and scavenge free radicals (i.e., they act as antioxidants) thereby enhancing your immune system.¹ Studies have also found that “Earthing” can improve and normalize your sleep, circadian rhythms, blood oxygenation and heart rate variability as well as reduce levels of stress, cortisol, pain, blood viscosity and inflammation.^2,3,4,5 So not only will you feel calmer but you will also recover more quickly from exercise and lower your risk for cardiovascular disease.^6,7

The simplest way to make sure you are receiving the electrons and negative ions from the Earth is to walk barefoot outside. Aim to do so whenever you have the opportunity. Doing so every day for 30 to 45 minutes will help you take advantage of the most abundant and free source of healing energy available. And if you cannot make it a part of your daily practice, you can also use modern technologies and foot wear that can confer many of the same health benefits.

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 an initial consultation.

Chevalier, G, Sinatra, ST, Oschman, JL, Sokal, K and and Sokal, P. “Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons” Journal of Environmental and Public Health. (2012) 2012: 291541. doi: 10.1155/2012/291541.
Clinton, O., Sinatra, S. T., & Zucker, M. (2010). Earthing: The Most Important Health Discovery Ever?
Ghal, M and Teplitz, D. “The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress” ” Journal of Alternative and Complimentary Medicine. (2004) 10, (5) 767–776.

Chevalier, G and Sinatra, ST. “Emotional Stress, Heart Rate Variability, Grounding, and Improved Autonomic Tone: Clinical Applications” Integrative Medicine. (2011) 10 (3) 16-21.

Chevalier, G. “Changes in Pulse Rate, Respiratory
Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes” Journal of Alternative and Complimentary Medicine. (2010) 16, (1) 81-87.

Chevalier, G, Sinatra, ST, Oschman, JL, and Delany, RM. 4 “Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease” Journal of Alternative and Complimentary Medicine. (2013) 19, (2) 102-110.

Brown, D, Chevalier, G and Hill, M. “Pilot Study on the Effect of Grounding on Delayed-Onset Muscle Soreness” Journal of Alternative and Complimentary Medicine. (2010) 16, (3) 265-273.

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.

binge eating, emotional eating, loving kindness meditation, Miami holistic health coach, Miami psychologist,

What are you REALLY hungry for?

In Psychology and Wellness

Perhaps you feel lonely, struggle with being depressed or anxious. You may also believe that you are not living your life to your full potential and are lacking meaning. As such, you find yourself engaging in behaviors that are contradictory to your intentions and deepest desires in life. So you do what has become familiar and feels safe to you at the moment. You reach for the chocolate bar or pint of ice cream, eat it (often mindlessly), and experience feeling guilty and shameful afterwards.

If this sounds like you, you are not alone. Many people struggle with emotional eating. Understanding and learning to deconstruct your cravings for different foods is a challenging task. However, the long term rewards far outweigh the emotional or physical pangs that this process may provoke in you.

Food cravings and emotional eating may be related to nutrient deficiencies. Chocolate, for example, is a great source of magnesium and many other antioxidants. So while the occasional piece of quality organic, dark chocolate is harmless and may even be good for you, eating a bar every night after a long and stressful day at your job and being alone without a loving partner or friends to talk to and socialize probably suggests that your cravings are fundamentally symbolic substitutes.

Your cravings and emotional eating may be pointing to unmet needs and your need to align your life so that you are consistently experiencing more pleasure and fun. Instead of using food as an instrument to cope with your emotions, take action and participate in activities or join groups that will support you in experiencing fun, pleasure and allow you to socialize with people so that you are attending to and addressing the root cause of your ineffective and maladaptive behavior.

Unlike other substances (e.g., alcohol, marijuana, cocaine) that your body does not need to survive and thrive, food is necessary to nourish your body and optimize your health. Thus, it is socially acceptable to cope with your emotions and turn to foods that do not serve you. Binge eating and emotional eating frequently commence after adverse and stressful life events and goes “under the radar” because it is socially acceptable. You may never seek treatment because you experience shame and guilt or genuinely believe you can quit “cold turkey” without any help.

In order to prevent or heal from emotional eating or binge eating, reflect on and consider what you might be doing or thinking instead if you were not thinking about your next “sweet treat.” Perhaps you have neglected friends or family who you believe are unavailable to spend time with you or would consider you a “burden.” Learn to be loving with yourself and stop before you indulge in any food your higher self knows does not serve you to ask yourself if eating the slice of cake or scoop ice cream is worth the unpleasant effects that follow (e.g., brain fog, fatigue, weight gain, the constriction and narrowing of your life as you further isolate yourself). As you learn to pause, reflect and become curious about your behavior, it is important to simultaneously send your mind and body compassion and kindness – learn to attend and befriend. Practicing Loving Kindness Meditation is one such practice that may help you cultivate self-compassion. Finally, recognize that you are simply misdirecting your desires for love, affection, and appreciation or any other unmet needs and using food to briefly provide comfort. It is a very courageous act to seek help and accept that you have been coping with your painful emotions in an inadequate and immature manner.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

a person holding their stomach showing the link between anxiety and your gut health

The Hidden Link Between Anxiety and Your Gut Health

In Psychology and Wellness

We all experience stress and anxiety in our own way and may have a variety of symptoms as a result. However, you have undoubtedly heard many people say that their stomach is in knots or they feel nauseous when they are having a tough time with anxiety. There is a growing body of research suggesting that there is a link between anxiety and your gut health. Unsurprisingly, the gut is home to trillions of microorganisms, collectively known as the gut microbiota, which play a crucial role in many aspects of our health, including digestion, immunity, and mental health.

What is anxiety?

Anxiety is a common mental health condition that affects millions of people worldwide. It is characterized by feelings of worry, nervousness, and fear that can interfere with daily activities and lead to physical symptoms such as headaches, muscle tension, and digestive issues. While anxiety is often treated with medication and therapy, recent research suggests that there may be a hidden link between anxiety and your gut health.

The gut-anxiety connection

The gut is often referred to as the “second brain” because of the close relationship between the digestive system and the nervous system. In fact, the gut has its own network of neurons, called the enteric nervous system, which communicates with the brain through the vagus nerve. This connection allows the gut to send signals to the brain, influencing mood, behavior, and even cognitive function.

Several studies have shown that people with anxiety and other mental health conditions tend to have a different composition of gut microbiota than those without anxiety. Specifically, they may have lower levels of beneficial bacteria and higher levels of harmful bacteria. This can lead to a disrupted gut-brain axis, a bidirectional communication pathway between the gut and brain essential for maintaining mental and emotional well-being.

Those with anxiety are more likely to experience digestive issues such as bloating, constipation, and diarrhea. Additionally, research has found that people with irritable bowel syndrome (IBS), a chronic digestive disorder, are more likely to experience anxiety and depression.

Are your brain and gut communicating?

One theory behind the link between anxiety and your gut health is that imbalances in the gut microbiome, the collection of microorganisms that live in the digestive tract, can lead to inflammation and changes in neurotransmitter levels that contribute to anxiety symptoms. For example, low levels of the neurotransmitter serotonin, which is produced in the gut, have been linked to both anxiety and digestive issues.

Another possible explanation is that the gut-brain axis, the communication system between the gut and the brain, may be disrupted in people with anxiety. Stress, a common trigger for anxiety, can cause changes in gut motility and increase gut permeability, which allows toxins and bacteria to enter the bloodstream and potentially affect brain function.

How do we repair the connection?

So, what can be done to improve gut health and potentially alleviate anxiety symptoms? Let’s take a look at some steps that are simple enough for anyone to give a try.

Eat a healthy diet

One approach is to focus on a healthy diet that supports a diverse microbiome. This includes eating plenty of fruits and vegetables, whole grains, and fermented foods that contain probiotics, beneficial bacteria that can help balance the gut microbiome. Additionally, avoiding processed foods, sugar, and unhealthy fats can reduce inflammation in the gut and promote overall well-being.

Manage stress

Chronic stress can negatively impact both mental and physical health, including an imbalance in gut bacteria and increased anxiety symptoms. However, there are various ways to reduce stress and promote relaxation, such as practicing yoga, meditation, or deep breathing exercises. For instance, moving can be a significant source of stress, especially if you’re moving in Miami-Dade County. The good news is that hiring moving pros can make it stress-free. This can significantly alleviate the moving day anxiety that many people experience. To further ease the stress of the moving day, consider preparing simple and easy-to-eat moving-day meals to keep your energy levels up and your stomach settled.

Exercise regularly

Recent research has provided strong evidence that exercise can benefit not only our physical health but also our gut health and mental well-being. Regular exercise can enhance the diversity of our gut microbiome and has been shown to reduce symptoms of anxiety and depression by triggering the release of mood-boosting endorphins and reducing stress hormones like cortisol. Even moderate exercise, such as walking, can have a positive impact on gut microbiome diversity and anxiety reduction, making it an accessible and effective way to improve both physical and mental health. Therefore, incorporating regular exercise into our daily routine can not only help us stay physically fit but also improve our overall quality of life.

Get enough sleep

Sleep plays a crucial role in maintaining optimal physical and mental health, and it is particularly important for maintaining the health of both the gut and the mind. Not getting enough sleep can hurt our gut health, disrupting gut function and leading to inflammation and poor digestion. This, in turn, can cause a range of unpleasant symptoms, such as abdominal pain, bloating, and constipation.

Moreover, sleep deprivation can also have a detrimental effect on our mental well-being. A lack of sleep is associated with an increased risk of anxiety and other mental health issues, such as depression, mood swings, and irritability. This is because sleep plays a critical role in regulating our emotions and cognitive function, helping to restore balance and maintain a healthy mental state.

Take probiotics

For some people, a probiotic supplement may be beneficial in restoring gut balance. However, it’s important to consult a healthcare provider before starting new supplements, as some may interact with medications or have other potential risks.

Probiotics are beneficial bacteria that can help support gut health and alleviate anxiety symptoms. Probiotic supplements and fermented foods such as yogurt, kimchi, and sauerkraut can provide a natural source of beneficial bacteria for the gut.

Seek professional help

If anxiety symptoms persist, seeking professional help from a mental health professional or medical doctor is crucial. They can provide personalized recommendations and treatment options to help alleviate symptoms and improve gut health.

The takeaway

While the link between anxiety and your gut health is still being studied, there is growing evidence to suggest that the gut-brain axis plays a key role in mental health. By taking steps to support gut health, it may be possible to alleviate some of the anxiety symptoms and improve overall well-being.

Guest article by Amy Baker

How EMDR Can Help You Overcome Trauma and PTSD

In Psychology and Wellness

Trauma and post-traumatic stress disorder (PTSD) can profoundly impact a person’s life, making everyday activities overwhelming and emotionally exhausting, especially when anxiety attacks occur. If you or someone you know is struggling with trauma or PTSD, exploring effective treatment options is crucial. One such therapy that has shown promising results is Eye Movement Desensitization and Reprocessing (EMDR). This blog post will explore how EMDR can help you overcome trauma and PTSD, providing valuable insights and examples.

Understanding Trauma and PTSD

Trauma is the result of experiencing or witnessing an extremely distressing event that profoundly impacts your mental and emotional well-being. Whether surviving a natural disaster, being involved in a car accident, or enduring physical or emotional abuse, trauma leaves deep scars that can persist long after the event.

Post-traumatic stress disorder (PTSD) is a specific type of trauma-related disorder commonly occurring in individuals who have experienced or witnessed a traumatic event. Some of the symptoms of PTSD include intrusive memories, nightmares, flashbacks, heightened emotional distress, and a tendency to avoid any reminder of the traumatic experience.

It’s important to note that PTSD affects not only the person who directly experienced the trauma but also those who witnessed it or were indirectly affected. The ripple effects of trauma can be far-reaching, impacting not only individuals but also their relationships, work, and overall quality of life. Therefore, you must seek treatment if you care for your mental health and well-being.

What is EMDR?

EMDR is a psychotherapy approach that aims to alleviate the distress and negative symptoms associated with trauma and PTSD. Francine Shapiro developed it in the late 1980s, and has since gained recognition as an evidence-based treatment for trauma-related disorders. EMDR utilizes bilateral stimulation techniques, such as eye movements, hand tapping, or auditory tones, to help individuals process and reframe traumatic memories.

How EMDR Works

During an EMDR session, a trained therapist guides the client through structured exercises. The therapist helps the individual access traumatic memories while simultaneously providing bilateral stimulation, such as following the therapist’s fingers with their eyes. This process allows the brain to process the traumatic memories more adaptively, reducing their emotional intensity and associated distress.

How EMDR Can Help You Overcome Trauma and PTSD

No. 1 Reprocessing Traumatic Memories

EMDR can help you overcome trauma and PTSD by enabling you to revisit and reprocess traumatic memories in a safe and controlled environment. Through bilateral stimulation techniques, EMDR activates the brain’s natural healing mechanisms. This process facilitates the integration of thoughts, emotions, and body sensations. Furthermore, it allows for identifying and resolving any lingering emotional distress associated with the traumatic memories. By engaging in EMDR therapy, you can experience a significant reduction in the emotional intensity of these memories, leading to a greater sense of empowerment and emotional well-being.

No. 2 Building Adaptive Coping Skills

EMDR also focuses on developing adaptive coping skills to manage distressing emotions and triggers associated with trauma. By working with a skilled therapist, you can learn healthier ways to cope with stress, nourish your body and mind, and regain control over your life. EMDR equips you with practical tools and techniques to handle emotional challenges effectively. Thus, it provides a solid foundation for long-term healing and resilience. These coping skills may include mindfulness practices, relaxation techniques, and self-care strategies that promote overall well-being. Incorporating these adaptive coping skills into your daily life allows you to navigate the ups and downs more effectively, fostering a sense of empowerment and improved emotional stability.

No. 3 Reshaping Negative Beliefs

Traumatic events often lead to negative self-beliefs, such as feeling powerless, unworthy, or unsafe. EMDR helps identify and reframe these negative beliefs, replacing them with positive and empowering ones. Through the therapeutic process, you can better understand how your traumatic experiences have influenced your self-perception. EMDR allows you to challenge and modify these negative beliefs, fostering a more compassionate and self-affirming mindset. By acknowledging your inherent worth, strength, and resilience, you can experience a profound shift in your perception of yourself and your abilities. A positive reframing can transform your well-being, fostering increased self-esteem, self-compassion, and a renewed sense of personal agency.

No. 4 Promoting Emotional Healing

EMDR facilitates the integration of thoughts, emotions, and body sensations, allowing for a comprehensive healing process. By addressing the emotional aspects of trauma, you can experience a reduction in symptoms and an improved quality of life. Additionally, EMDR recognizes the interconnectedness of mind and body, emphasizing the importance of somatic experiences in trauma recovery. Through therapy, you are encouraged to pay attention to your body sensations and engage in practices that promote self-care and self-regulation. That helps you process and resolve the emotional impact of trauma and restore a sense of balance and well-being within your body. By nurturing this mind-body connection, you can cultivate resilience, promote self-healing, and pave the way for a more integrated and fulfilling life.

Moving Forward

Starting over after a traumatic experience can be challenging. Therefore, you might want to consider moving from Miami. However, relocating to a new place might be too much to handle when struggling with PTSD. Therefore, you should hire cross-country movers to alleviate the stress associated with the physical aspects of the move. These experts can help you start over in a new place while allowing you to focus on your emotional healing and recovery.

Conclusion

In conclusion, EMDR can help you overcome trauma and PTSD by enabling you to revisit and reprocess traumatic memories, reducing their emotional intensity. It goes beyond memory reprocessing and focuses on developing adaptive coping skills, nurturing the mind and body, and reshaping negative self-beliefs. By integrating thoughts, emotions, and body sensations, EMDR facilitates a comprehensive healing process, reducing symptoms and improving quality of life. If you or someone you know is struggling with trauma or PTSD, don’t hesitate to seek out a qualified EMDR therapist who can guide you on the path to healing and empowerment. Take the brave step forward and let EMDR help you overcome trauma and PTSD, unlocking a brighter future free from the burdens of the past.

If you or someone you love are struggling with trauma or PTSD, don’t hesitate to seek help. Contact Dr. Sandoval, who is also a level 1 EMDR practitioner, and find out what type of treatment best suits you. Note that even though EMDR is very useful in some cases, there might be a simpler solution to your problem. So, let the specialist guide you through your healing journey.

Guest article written by Amy Baker

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

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

In Psychology and Wellness

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 Benefits of Acceptance-Based Approaches in Addiction Recovery

In Psychology and Wellness

Welcome to a journey of self-discovery and healing as we explore the benefits of acceptance-based approaches in addiction recovery. In addiction recovery, acceptance-based approaches offer a unique and powerful path for individuals seeking transformation. By embracing mindfulness, self-compassion, and the capacity to move past self-sabotaging behavior, these approaches pave the way to lasting recovery. In this blog post, we will delve into the many benefits of acceptance-based approaches, empowering individuals to find strength, resilience, and freedom on their path to healing.

Types of Acceptance-Based Approaches Used in Addiction Recovery

No. 1 Mindfulness-Based Relapse Prevention

Mindfulness-Based Relapse Prevention helps you develop the capacity to bring non-judgmental awareness to your thoughts, emotions, and physical sensations. Individuals can observe cravings, triggers, and urges without acting on them by cultivating present-moment awareness.

This approach enhances self-regulation and empowers you to make conscious choices rather than reacting impulsively. It also helps you recognize the impermanent nature of cravings. That will allow you to ride out the waves without being swept away. And the good news is you can achieve all this with simple mindfulness practices.

No. 2 Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) focuses on accepting difficult thoughts and emotions rather than avoiding or suppressing them. This approach teaches you to embrace the full range of human experiences, including pain and discomfort, without resorting to substance abuse.

Practicing acceptance can create psychological distance from your cravings and triggers. As a result, you’ll reduce their grip on your actions. ACT also helps you identify your values and commit to a meaningful life. That will naturally lessen the pull of addiction.

No. 3 Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) combines acceptance and change-based strategies to address addiction. This approach emphasizes building distress tolerance skills, emotion regulation, and interpersonal effectiveness.

By accepting the present moment and developing healthy coping strategies, you can reduce impulsive behaviors and replace them with more adaptive alternatives. At the same time, DBT helps you build a support network and enhance your interpersonal relationships. These things are vital for a sustainable recovery.

The Benefits of Acceptance-Based Approaches in Addiction Recovery

No. 1 Reducing Shame and Self-Stigma

One of the most significant benefits of acceptance-based approaches in addiction recovery is their ability to reduce shame and self-stigma. Addiction often brings a sense of guilt, embarrassment, and self-blame.

However, by fostering self-compassion and self-acceptance, these approaches allow you to break free from the cycle of negative self-judgment. Acceptance-based approaches acknowledge that addiction is a complex issue and treat individuals with kindness and understanding. That will enable you to focus on healing rather than dwelling on past mistakes.

No. 2 Developing Emotional Resilience

The experts in addiction treatment from harmonyridgerecovery.com advise you to try acceptance-based approaches, as they will equip you with tools to manage difficult emotions without resorting to substances.

Practicing mindfulness and acceptance allows you to observe your emotions without judgment. As such, you’ll reduce the urge to numb or escape through addiction. That fosters emotional resilience and empowers you to face challenges head-on without turning to harmful coping mechanisms. By cultivating emotional resilience, you can navigate the ups and downs of recovery with greater strength and stability.

No. 3 Cultivating Self-Awareness

These approaches help you become more aware of your triggers, cravings, and behavior patterns through mindfulness and self-reflection. Additionally, that heightened self-awareness enables you to identify potential relapse warning signs and take proactive steps to prevent a full-blown relapse.

Furthermore, by cultivating self-awareness, you better understand your values and goals. As a result, that will reinforce your motivation for recovery. You can make conscious choices aligned with your values and aspirations through self-awareness. That will strengthen your commitment to a life free from addiction.

No. 4 Enhancing Coping Skills

Acceptance-based approaches provide you with effective coping strategies to navigate challenging situations. By learning to accept discomfort and respond with mindfulness, you can find healthier alternatives to cope with stress, pain, and triggers. These alternatives can also help you nourish your body and mind.

Moreover, you’ll learn how to communicate assertively, manage conflicts, and seek support when needed. Eventually, that will lead to better problem-solving and relationship-building skills. That repertoire of healthy coping skills will equip you to handle the inevitable stressors and temptations that will arise during recovery.

No. 5 Sustaining Long-Term Recovery

The emphasis on acceptance and self-compassion in these approaches promotes long-term recovery. Traditional approaches may reinforce a sense of failure and shame when individuals experience setbacks or relapses. In contrast, acceptance-based approaches recognize that setbacks are a natural part of the recovery journey.

You can approach recovery with a growth mindset by acknowledging and accepting the challenges that will arise. That reduces the risk of becoming discouraged by setbacks. Furthermore, that enables you to bounce back stronger, persisting in your pursuit of lasting sobriety.

How can you incorporate these approaches into your recovery?

One common avenue is through addiction treatment centers and rehabilitation facilities, where therapists and counselors incorporate these approaches into their treatment programs.

Additionally, many therapists and mental health professionals offer individual counseling sessions focusing on acceptance-based approaches.

Books, workshops, and support groups centered around mindfulness, acceptance, and self-compassion can serve as valuable sources for learning and implementing these approaches.

Explore and find the resources that resonate with your needs and preferences. That will ensure a holistic and personalized approach to your recovery.

Final thoughts

As you’ve seen, acceptance-based approaches in addiction recovery offer a transformative approach to overcoming addiction. By embracing mindfulness, acceptance, and self-compassion, you can experience profound benefits on your journey to recovery. These approaches provide invaluable tools for reducing shame, developing emotional resilience, cultivating self-awareness, enhancing coping skills, and sustaining long-term recovery. If you or someone you know is on the path to recovery, consider exploring these approaches as a powerful and effective way to achieve lasting sobriety. Remember, every step towards self-acceptance and growth brings you closer to a life of freedom, fulfillment, and authentic well-being.

Guest Article written by Shirley W. Evans

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.