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Things to Expect from Your First Cupping Therapy Session

In Psychology and Wellness

Photo of a woman during a cupping therapy session as a featured image for a post about what to expect during your first treatment

Throughout history and all over the globe, people have turned to cupping therapy as a means of healing. Nowadays, thanks to high-profile athletes and health-conscious celebrities, it’s experiencing a renaissance in the United States. However, because people’s shoulders and backs may get red, round markings (not bruises!) from cupping, many individuals are curious about the results and want to know more about the experience. That’s why we’ve gathered information on what you can expect from your first cupping therapy session.

What is cupping, and what to expect from your first therapy session?

During cupping, cups (usually glass or plastic) are used to exert suction to specific spots on the body. As the skin is drawn up into the cup, the suction will feel tight at first (but not painful). The uncomfortable feeling will disappear as soon as the therapist moves on to the next cup. The suction will be used repeatedly while the therapist positions the cups on your back, shoulders, abdomen, etc., while constantly checking if you’re comfortable.

Four suctions cups next to two cactuses in pots

Your body will get used to the sensation of the cups rather quickly. It’s improbable that you’ll feel every cup that’s being set. Usually, the first time you attempt cupping, therapists use fewer cups for gentler treatment. Depending on your condition, your therapist may leave the cups in place for five to twenty minutes.

When it’s time to remove the cups, your therapist will stop applying pressure to the cup and lay it aside. Most people report a sense of relief upon letting off steam or letting go of some tension in their bodies. Sometimes, your therapist may apply a light lotion or oil before use to allow the cups to move easily across the skin.

What is the purpose of cupping?

The goal of cupping can be either physical or emotional. From the perspective of traditional Chinese medicine, cupping functions similarly to how acupuncture patients may experience a catharsis or “release” when the needles make contact with a specific location. We have nerves that exit our spinal column and connect to every organ, and therapists stimulate the base of these nerve connections on the back using cups.

Another purpose of cupping is to get the body to mend itself by getting fluids moving about. Many experts claim that getting the circulation moving in the body is inherently therapeutic. Getting things moved helps with feelings of “stuck-ness,” both emotionally and physically, because blood has the power to retain our emotions, too.

What do suction cups do?

When your therapist places cups on your skin, they will lift and loosen the connective tissues underneath it. In return, this will stimulate the blood and lymph flow to the skin and muscles. The damaged area receives oxygenated blood and lymph fluid thanks to the directed blood flow. This allows the lymphatic system to remove metabolic byproducts and other unwanted substances from the body, helping the body eliminate toxins more efficiently. It can even help treat different conditions or at least help relieve the symptoms.

Will the red marks disappear quickly?

Remember that the cup markings, which are circular and red, are NOT bruises. Also, it’s highly unusual for one to cause pain. Bruises form when capillaries in the damaged area rupture due to impact trauma. On the other hand, when cupping is performed correctly, you should not experience any compression or impact stress.

Woman laying on the bed with suction placed on her upper back

Your skin and muscles will be lifted and tightened rather than compressed and pushed. The red marks form because the blood is drawn to a specific location. The more sluggish fluids (toxins, blood, lymph) were dug up during treatment, the darker the mark. In most cases, the red round marks will disappear after a few days.

What to expect from post-cupping care?

After your cupping therapy session, you can expect your therapist to provide you with more in-depth guidance for continuing your recovery at home. However, here are the main things you should focus on:

  • Keep yourself hydrated at all times! Hydrate thoroughly so your lymphatic system can remove waste products from your body.
  • Wait at least a few hours before taking a shower following cupping.
  • Keep the treated areas warm and covered.
  • Avoid drinking alcohol. 
  • The day after your treatment, you may feel drained or perhaps sick with a fever or chills. To some extent, this is to be expected. This is your body eliminating the toxins generated during the cupping process. Relax, sleep in, and treat yourself well. That’s what your body needs.

Benefits of cupping

While preliminary evidence supports cupping’s efficacy, a significant barrier to more in-depth investigation is how difficult it is to conduct a double-blind trial. Yet, many studies have shown that cupping can help with discomforts. One study from 2016 indicated that after just one session of cupping therapy, patients had a 50% reduction in their chronic neck and shoulder discomfort.

 

Woman holding her hand on her back while standing next to a bed in pain

Nowadays, cupping is a very popular way to relieve pain and help with various medical conditions as it is very successful in lowering both physical and mental stress. It has even been reported that cupping therapy can be a powerful ally in drug and alcohol addiction recovery. Since it is an excellent way to help the body get rid of toxins, it significantly accelerates the lengthy and grueling process of healing. So, if you happen to notice the warning signs of addiction in yourself or your loved ones, don’t ignore them and give this ancient treatment a chance.

Final thoughts

We hope our article helped you understand what cupping is, how it can help you, and what you can expect from your first therapy session. As you can see, it comes with many benefits, and in addition to helping you treat different medical conditions, it also leaves you feeling relaxed and refreshed. So, wait no more; book your cupping therapy session, and we guarantee it will quickly become your routine.

 

Guest article written by Amy Baker

 

 

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.

  1.  Michael Gershon (1999).  The Second Brain: A Groundbreaking New Understandingof Nervous Disorders of the Stomach and Intestine.
  2.  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.
  3. 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.
  4. Natasha Campbell-McBride, M.D. (2010).  Gut and PsychologySyndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D.,Depression, Schizophrenia.
  5. 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.
  6.  Jeff D Leach. (2012) Honor Thy Symbionts.

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.

sleep hygeine

These Senior Sleep Secrets Can Boost Your Health and Budget

In Psychology and Wellness

Sleep is a priceless commodity for mental and physical well-being. When you’re a senior who is working with a limited budget, however, the costs of improving your sleep are important. Getting good sleep is vital as well, so you have to find a balance between spending a fortune and spending nights tossing and turning. Thankfully, getting quality sleep — and getting more of it — doesn’t have to take any major financial sacrifices. Instead, it just takes changing your habits and finding savings by using these tips from Root Cause Resolutions.

Create a Healthy Sleep Environment Without Creating Hefty Costs 

Building a sleep-focused bedroom can help you improve your sleep habits tremendously. Simple changes, such as adding a fan to keep you cool, dim lights to relax your eyes and soft bedding to calm your body can all add up to a better night’s sleep for seniors. But how can you add these items to your bedroom without adding to your budget? Well, you can start by shopping with major retailers like Walmart, Target, and Amazon. Then, to ensure that you max out your savings even more, you can look for extra discounts with online promotional codes. These additional discounts and fast, free shipping make upgrading your sleep environment with products like sound therapy gadgets super easy and super affordable.

Opt for Budget-Friendly Meals and Snacks That Will Improve Sleep

Small changes to your bedroom can boost your sleep quality, but small changes to your diet may help as well. That’s because diet and sleep are closely related, and what you put into your body throughout the day affects how well you can relax at night. Filling your plate with whole grains, fruits, veggies, and lean protein helps your body and brain better prepare for rest with the added bonus of keeping your waist trim.

As you may have already guessed, avoiding certain foods and drinks can help your sleep habits as well, so try reducing your caffeine intake to morning hours and laying off of spicy foods, especially before bedtime. If you do get hungry before bed, you can try one of these sleep healthy snacks, such as cheese with crackers or a warm bowl of wholesome oatmeal (bonus: most are inexpensive too).

 Look for Free Ways to Exercise During the Day to Sleep Better at Night

 Improving your health habits can also improve your sleep habits. That’s true for your diet, but it also applies to your fitness routine. Much like sleep and diet, exercise and rest are linked because physical activity helps your body better prepare for sleep. Not only are you expending extra energy, but you are also helping your brain produce essential chemicals and reactions needed for relaxation and deep sleep. Now, you may be thinking that you need a pricey gym membership to get your daily dose of exercise, but that’s not the case at all. While some exercise classes, such as tai chi and yoga, can boost your sleep, there are other senior workout options, like walking or riding a bicycle, that you can do on your own at no additional cost.

Find Ways to Relax

Reconnecting with old high school friends can be an excellent way to take a break from the stresses of everyday life. With so many online databases now available, it’s easier than ever to find and get in touch with people from your past. Not only can it bring back fond memories, but taking a step back and catching up can also help you relax, reducing stress levels and promoting better sleep in the process.

 Ask Your Doctor About Cost-Effective Treatments to Help You Sleep

 If you try all of the tips above and still can’t get a good night’s sleep, it may be time to talk to your doctor. Research signs of sleep disorders before your appointment, so that you know what symptoms to discuss with your healthcare provider. For example, trouble falling or staying asleep may actually be insomnia and may require additional treatment for proper relief.

Since your budget is important to you as well, you should keep costs in mind when formulating a treatment plan with your doctor. You may need to complete a sleep study, in which case you should be aware of Medicare coverages that could affect your costs, or you may need additional medications, which can drive up treatment expenses as well.

 Sleep is important for senior health, but it’s also essential for your quality of life. When you get the deep, restful sleep you need, your body and mind are bound to feel more vibrant and youthful. So, take back control of your sleep habits and use the healthy, budget-friendly sleep tips above to help improve your life.

If you feel stuck with the effects of anxiety or depression, contact Dr. Jose Sandoval of Root Cause Resolutions today!

 

Guest article witten by Sheila Olson,  FitSheila

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.  

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.

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

What’s your WHY?

In Psychology and Wellness

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

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

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

In Psychology and Wellness

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

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

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

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

To your health and success,

Dr. Sandoval

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

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.

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.  

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

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

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

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

In Psychology and Wellness

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

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

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

  • Notice Sounds: Notice 5 sounds.  As you notice the sounds, be aware of the moment when your mind identifies the sound and adds a label or judgment.  It is in the nature of the mind to identify, categorize, label and judge every experience you bring your attention to.  With practice, you will simply notice the sounds and be in the spaciousness of your awareness before your mind adds a label or judgment.
  • Mindful Breathing: Take 10 mindful breathes.  Pay attention to every sensation in your body as you inhale and exhale.  The rise and fall of your chest or abdomen. The rate and depth of each breath.  The cool sensations as you inhale through your nostrils and the warmth as you exhale out your mouth.  The expansion and collapse of your lungs as the air flows in and out of your body.  Take time throughout your day to disengage from the task at hand, pause and take 10 mindful breaths.
  • Mindful Eating: Notice the colors and shapes.  Notice the smells of the food.  As you bring the food to your mouth, notice the intention to eat and your body’s production of saliva in the anticipation of the food entering your mouth.  As you chew, notice the sounds of the food and the chomping of your teeth that the chewing produces.  Notice the feel and texture of the food. Your tongue positions the food precisely where it needs to be in order to chew.  Notice the taste.   Be aware of the moment and intention to swallow the food.
  • Mindful Touch: Touch a loved one or practice self-massage.  As you pay attention, notice all the sensations on your skin.  Tingling, warmth, coolness, itching, pain, tension, pleasure, lightness.  Be aware of any judgments or stories that your mind adds to the experience as you touch.  It is natural for your mind to add judgments and preferences about yourself and others.  Without struggling, simply notice the judgments, and gently bring your awareness back to the sensations in your body.
  • Mindful Walking: Walking is a controlled act of falling.  When you walk mindfully, have the intention of noticing every aspect of your body as you raise your foot to take a step.  Monitor the sway of your hips.  Notice the tension in your calf as you raise your foot, the pull in your thigh and the pressure upon landing on your heel.  Alternate and again monitor the movement of your body as you lift the opposite foot.  Be aware of the movement of your shoulders, hips and arms as you balance yourself to walk.  As your mind wanders, gently redirect your attention back to your breath and the movements of your body.  To help you maintain your focus, you may want to mentally label each step.  “Left, Right, Left, Right.”
  • Alternate Nostril Breathing (Yoga breathing exercise): Close your right nostril with your right thumb and inhale through your left nostril. Do this for a count of four seconds. Immediately afterwards close your left nostril with your right ring finger and little finger while you simultaneously removing  your thumb from your right nostril and exhale through this nostril. Do this for a count of eight seconds. Complete your cycle by inhaling through your right nostril for a count of four second and follow by closing your right nostril with your right thumb and exhale through your left nostril for a count of eight seconds.  Start by doing three cycles, adding one per week until you are doing seven cycles.

To your health and success,

Dr. Sandoval

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

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

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

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

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

In Psychology and Wellness

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

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

  1. 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.
  2. 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.
  3. Natasha Campbell-McBride, M.D. (2010).  Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia.
  4. Inhan-Garip A1, Aksu B, Akan Z, Akakin D, Ozaydin AN, San T.  Effect of extremely low frequency electromagnetic fields on growth rate and morphology of bacteria.  International Journal of Radiation Biology.
  5. 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.

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.

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