Centered Psychiatry + Wellness, 4927 Byers Avenue, Suite 213, Fort Worth, TX (2025)

10/09/2025

How you start your morning sets the tone for the rest of your day. ☀️

Any of these small habits — like deep breathing, eating a nourishing breakfast, or stepping outside for sunlight — might seem simple, but they signal safety, presence & peace to your nervous system.

Plus, you're boosting each of the feel-good hormones that stay with you throughout the day.

➡️ Serotonin — helps regulate mood, sleep, appetite, and digestion. Often linked to feelings of calm, confidence & well-being.

➡️ Endorphins — natural painkillers released during exercise, laughter, or excitement. They help reduce stress & boost feelings of euphoria.

➡️ Oxytocin — known as the “love hormone,” it’s released during bonding moments and promotes trust, empathy & connection.

➡️ Dopamine — associated with motivation, reward & pleasure. It drives you to set goals and feel good when you achieve them.

So, start implementing these habits into your morning routines, and thank yourself later. 💛

Send this post to someone you care about! 📩

10/06/2025

Not every emotion needs a reaction. But every emotion deserves to be felt.

When something triggers you, your nervous system may want to react immediately. But there’s power in taking a moment to pause.

👉 Reactive thinking is automatic – it’s fueled by habit, fear, or old wounds.
👉 Responsive thinking is intentional – it creates space to choose your next step with care.

Here’s how to stay in that space:

✨ Notice before you act — When emotions rise, check in. What am I feeling right now? What do I actually need?

✨ Breathe before you speak — A deep breath creates just enough space to think clearly.

✨ Regulate first, respond second — Move, journal, cry, sit in silence, whatever helps you come back to center. Then decide what (or if) you want to say or do something.

Save this post to look back on whenever you need it.

10/03/2025

These foods can actually help ease racing thoughts and calm your mind...

🍵 Green Tea & Matcha – Rich in L-theanine with just a touch of caffeine. It promotes alert calmness without the jitters. (I drink it every day!)

🫐 Blueberries – Packed with vitamin C and antioxidants that help reduce oxidative stress & support brain health during anxious moments.

🥕 Turmeric – Contains curcumin, which is a powerful anti-inflammatory compound that can help lower cortisol levels & boost serotonin production.

🥑 Avocado – Loaded with B vitamins (especially B6 and folate) and healthy fats, which are essential for neurotransmitter function & emotional balance.

🥜 Almonds – A great source of magnesium, which helps calm the nervous system & ease physical tension.

🥣 Yogurt – Rich in probiotics & calcium, supporting the gut-brain connection — because a balanced gut = a calmer mind.

🌼 Chamomile – Known for its soothing properties, this herbal tea contains apigenin, an antioxidant that binds to certain brain receptors to promote relaxation & better sleep.

🐟 Salmon – High in omega-3 fatty acids, which help reduce inflammation and may improve serotonin & dopamine levels.

🥬 Leafy Greens – Full of magnesium, folate & iron. These greens support blood flow to the brain and help manage stress responses.

🌱 Chia Seeds – Tiny but mighty, packed with omega-3s, magnesium, and fiber to stabilize energy & mood.

Just add a few of these into your meals this week & feel the difference!

What will you add to your grocery list first? 🛒

10/01/2025

October is ADHD Awareness Month – and ADHD is notoriously under-diagnosed in women & girls.

Estrogen plays a key role in regulating neurotransmitters (like dopamine) that are crucial for attention and executive function. This means:

👉 ADHD symptoms can worsen during PMS, postpartum, perimenopause, or menopause.
👉 Many women will experience more brain fog, impulsivity & mood swings during hormonal shifts.
👉 Addressing hormonal imbalances can support ADHD treatment — through lifestyle, medication, or integrative approaches.

If you're experiencing symptoms like hyperactivity, impulsivity, difficulty concentrating, sleep troubles, procrastination or time management struggles – schedule a consultation with me!

📩 centeredfw.com

09/26/2025

Brain fog isn’t just “in your head” — it’s often a signal from your body that something is out of balance.

Between poor sleep, blood sugar swings, chronic stress, or nutrient deficiencies, there are many underlying factors that can affect your mental clarity, focus, and memory.

But the good news? Brain fog is not something you have to live with long-term.

There are multiple evidence-based habits that can help support better cognitive function.

Just start with the basics, like nutrition, rest, movement, and nervous system regulation.

Connect with me to learn more about supporting your cognitive function! Visit my website: centeredfw.com.

09/22/2025

Research shows that women are twice as likely to develop PTSD compared to men — even when exposed to similar types of trauma.

This increased vulnerability isn’t just psychological, it’s also physiological. Hormonal differences, nervous system sensitivity, and the types of trauma women are more likely to experience all play a role.

Symptoms like hypervigilance, emotional numbness, disrupted sleep, and difficulty concentrating can be subtle — and often go unrecognized.

But PTSD is treatable. And healing is absolutely possible with the right support, trauma-informed care, and nervous system regulation strategies.

If any of this resonates with you, know that you’re not alone. 💛

Visit centeredfw.com to find out more about how my services can help you recover.

09/19/2025

Waking up tired after a full night's sleep?

While you might be getting enough physical rest, you might be lacking in one of the other essential kinds of rest...

If even just one type is low, it can leave you feeling drained, unfocused, and unmotivated – no matter how many hours you spend in bed.

To function at your best, you need to take a holistic approach. 😉

What kind of rest do you need more of this week?

09/17/2025

One of the most powerful — and often overlooked! — foundations of hormonal and metabolic health is a consistent sleep-wake cycle.

Our bodies operate on a 24-hour internal clock (known as your circadian rhythm), which regulates everything from hormone production and appetite to mood, energy & immune function.

When we disrupt this rhythm — by staying up late, waking at inconsistent times, or getting poor-quality sleep — it can lead to elevated cortisol, insulin resistance, fatigue & an increased risk of chronic disease.

Fortunately, there are simple, science-backed habits that help support a healthy circadian rhythm:

➡️ Avoiding caffeine after 2 PM

➡️ Going to bed and waking up at the same time each day (even on weekends)

➡️ Getting 10–15 minutes of natural light within 1 hour of waking

➡️ Limiting bright light exposure in the evening (especially from screens)

➡️ Keeping the bedroom cool, dark, and quiet to support melatonin production

Sleep is an essential part of hormonal regulation and long-term health. And it absolutely should be prioritized.

If you're struggling with energy, mood swings, or appetite imbalances, improving your circadian rhythm is often a powerful first step. 💤

Connect with me to learn more! 📩 Visit centeredfw.com!

09/12/2025

A lack of appetite in the morning is fairly common... but it might be a result of elevated cortisol.

Cortisol is a stress hormone that naturally peaks in the early hours of the day. But when cortisol levels are consistently high, it can actually suppress your natural hunger cues.

Overtime, this pattern may contribute to fatigue, irritability, blood sugar instability, and other hormonal imbalances.

Fortunately, there are evidence-based strategies that can help regulate cortisol and support a healthier morning appetite:

👉 Avoiding caffeine on an empty stomach
👉 Exposure to natural light within 1 hour of waking
👉 A consistent sleep schedule – 7–9 hours per night
👉 Gentle morning movement – like walking or stretching
👉 Eating a balanced meal within 1–2 hours of waking

If you find yourself skipping breakfast because you simply “aren’t hungry,” it may be worth exploring how stress, sleep, and nutrition are influencing your hormonal health.

Want to learn more about how to support your nervous system and restore your appetite naturally? I’d be happy to chat. 📩

🌐 centeredfw.com

09/08/2025

In traditional psychiatry, medication is often the first and only solution offered. The goal is to reduce symptoms quickly. While that may be necessary at times, it often overlooks the *why* behind what you’re experiencing.

And that's what makes Integrative Psychiatry different.

It doesn’t stop at symptom relief — it asks deeper questions, like:

👉 What’s happening in the body, not just the brain?
👉 Could inflammation, nutrient imbalances, trauma, or hormones be contributing?
👉 Are there lifestyle, nutritional, or functional changes that could reduce or even eliminate the need for long-term medication?

Medication can absolutely be part of healing — but in integrative care, it’s far from the whole story. It's used strategically and intentionally, with an emphasis on the lowest effective dose for the shortest necessary time, when possible.

This approach respects your body’s complexity and your autonomy. And it's rooted in the belief that mental health isn’t just about managing symptoms, it’s about restoring balance and supporting long-term wellness.

If you’ve ever felt dismissed, overmedicated, or like your whole self wasn’t being considered, integrative psychiatry might be the path forward you’ve been looking for.

Schedule a consultation through centeredfw.com if you're interested in learning more!

09/05/2025

If you’re lying awake at night wondering why you can’t fall asleep — the answer might not be as mysterious as it feels.

Sometimes, our daily habits quietly disrupt the rest we’re so desperate for.

Better sleep doesn’t always mean doing more. Sometimes it means undoing the small habits stealing your rest.

Awareness is the first shift. The second? Giving your body the consistency it’s been craving all along.

Comment below if you are curious about the science behind any of these!

09/03/2025

Did you know magnesium plays a vital role in your brain health?

Studies show that low magnesium levels have been linked to…

➡️ Brain fog
➡️ Poor sleep quality
➡️ Memory problems
➡️ Mood disturbances
➡️ Increased risk of cognitive decline

Making sure you’re getting enough magnesium is a simple but powerful step toward long-term brain health!

✨ Eat magnesium-rich foods (leafy greens, almonds & black beans are great options)
✨ Consider taking a magnesium supplement (my favorite is from )
✨ Reduce alcohol intake (it depletes magnesium)
✨ Learn to manage your stress levels
✨ Prioritize sleep & hydration

Your brain deserves the best — make sure you nourish it daily. 💛

Centered Psychiatry + Wellness

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