Blanca Cervantes, MD - Psiquiatra

08/06/2023

A few months ago I began microdosing to lower my anxiety. It worked—my anxiety dropped and my enjoyment of life improved sharply. I must confess, though, that I didn’t stop with microdoses. I increased my intake. A lot. These days, I think most folks would say I’m megadosing.

Fortunately, I’m not talking about medication. I’m talking about the arts.

ART AS MEDICINE

In their new book Your Brain on Art, Susan Magsamen and Ivy Rose discuss the abundant scientific evidence that making or appreciating art boosts our happiness. “Just twenty minutes of doodling or humming,” they say, “can provide immediate support for your physical and mental state.”

Magsamen and Rose call this “microdosing aesthetics.” If we can take 20 minutes away from doomscrolling, overworking, and worrying to spend on art, they claim, we can lower our anxiety, lift our mood, and generally improve our lives.

Always happy to find a new life coaching tool, I decided to test this bold assertion. Since I like visual arts, I committed to drawing 20 for minutes first thing every morning. I planned to watch myself closely to see if this did, in fact, change my mood.

Holy crap, y’all.

IT WORKS! IT WORKS!

Read more of Martha's article on Art as Medicine to calm her anxiety—https://marthabeck.com/2023/07/calm-creator/

08/06/2023

The ultimate goal in the aftermath of a fight is to have dialogue about the underlying issues that started it. Miscommunication, or a lack of communication, can cause further unnecessary conflict. Relationship conflict should be seen as an opportunity to work together and grow as a couple.

Learn more & hear Dr. John Gottman discuss the 3 tips for fighting right here: https://bit.ly/3XOOo5n

08/06/2023

TIPP (Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation) skills are techniques commonly used in dialectical behavior therapy (DBT) to help manage distressing emotions and promote emotional regulation. 💪

1️⃣ Temperature: 🌡️ Cold water exposure can work wonders. Try splashing cold water on your face, taking a refreshing cold shower, or even holding an ice pack to your face or hands. The shock of cold temperature can bring you back to the present moment and interrupt those overwhelming emotions. ❄️

2️⃣ Intense Exercise: 💥 Get those endorphins flowing. Engaging in intense physical activity like jogging, dancing, or HIIT workouts can release pent-up energy and reduce emotional intensity. Feel the power in your movements and experience the sweet relief it brings. 🏃‍♀️🔥

3️⃣ Paced Breathing: 🌬️ Take a deep breath and find your calm. Practice techniques like deep belly breathing or box breathing. Focus on your breath, inhaling slowly and exhaling deliberately. It activates your body's relaxation response and helps quiet racing thoughts and emotions. 🧘‍♀️✨

4️⃣ Progressive Muscle Relaxation (PMR): 🤲 Unwind your tension! Start from your toes and work your way up, tensing and relaxing each muscle group. Feel the release of tension and savor the soothing sensation. Progressive Muscle Relaxation brings both physical and mental calmness. 🌸

These skills require practice and patience. They might not bring instant relief, but with time, they can become powerful tools in your emotional well-being tool box.

🔃:

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03/27/2023

https://youtu.be/vOsp52De41I

Find out why this is the most powerful adaptogen in the world and how it can help you with stress.Dr. Berg’s Ashwagandha with Black Pepper Here: 🛒 https://d...

01/02/2023

12/31/2021

Join the Trauma Super Conference where we’ll explore the impacts of trauma, share tools and strategies to help support healing, and much more!

05/22/2020

05/05/2020

A free / donation only "Never Alone Summit” includes a group of researchers and teachers with knowledge and practical wisdom for mental health care and personal growth.

3-DAY LIVESTREAM GLOBAL MENTAL HEALTH SUMMIT Straight talk. Inspiration. Practices you can use today. Elevate your mood, rebalance your thinking, and learn cutting-edge practices to build mental and emotional resilience. 00 Days : 00 Hours : 00 Minutes : 00 Seconds Livestream Schedule FRI 05/22SAT 0...