Dr. Cecilia Lopez, EdD, LMFT -104025

09/01/2022

I use these methods OFTEN. What do you think about them?

🧡

08/31/2022

A friendly reminder…🧡

08/30/2022

Join me for a FREE guided mindful meditation meet-up on Tuesday, 9.6.22 at 1 pm! You can sign up via meetup.com (link in bio). If you struggle with meditation, or heck, if you struggle with stress, an overactive mind, or uncomfortable feelings, this may be a nice 30 minute break to give you an opportunity to observe the body and mind and let the dust settle. This is not a therapy group, but instead an opportunity to be guided into a mindful, still state. This is especially great to do in the middle of a busy day. If all goes well, I may make this a recurring group again!

I look forward to seeing you there!

Said with love,

Dr. L

08/30/2022

Sometimes, when feeling overwhelmed, anxious, stressed, angry or low, it may feel like the feeling will last forever. Remember, the feeling is temporary, and allowing yourself to feel it (while using your breath as an anchor) helps you move through the discomfort.

Said with love,

Dr. L

08/24/2022

Have you ever found yourself saying, “I’ll start tomorrow,” or “I’ll do it tomorrow?” I’ve been there many, many times.

🟥 In these instances it’s important to practice radical acceptance regarding what you're feeling, and where you are with progress, in that moment. Beating yourself up for what you have not done or dwelling on what you want/"need" to do causes the mind to bounce around to the past and future, essentially causing lack of presence. We aren't going to get much done if we aren't in a grounded, present state. Once grounded and offering kindness to self, you then can write down what you want to do. It doesn't have to be ALL your goals. You do not need a full picture of anything just yet...just a simple, nutshell phrase of what it is you'd like to do, as if you already did it.

🟧 For example, "I walk every week for exercise," or "I keep my room clean."

🟨 Then, give yourself permission to NOT get everything done in one go, and try to work on whatever it is you want to work on for five minutes. That's it, just five minutes. There's a possibility you may stick with it longer than that. The challenge is normally STARTING something that isn't within our habits/routine.

🟩 If starting feels challenging, try starting the behavior on an exhale. It's kind of like getting your ears pierced. Typically, to manage the pain of a needle going through your, uh, flesh (lol), you're told to take a biiiig deep breath in through the nose, and on the exhale the scary, painful thing is then done. Try this with starting a behavior. Take a biiiig breath in, and on an exhale get up, or open. your laptop, or go outside, or get in your car and go wherever it is you want/need to go, or do whatever it is you want/need to do.

🟦 Videos are starting up again soon and I can explain this in more detail. If you have questions please leave them in the comments!

And, if you live in California and are in need of counseling, please contact us through the website (link in bio), or DM me for more information.

💜 Said with love,

Dr. L

07/20/2022

It’s OK to not have all the answers.

It’s OK if you can’t predict the future.

Be here, in this moment.

(More details on how to manage worries of the future and anxious thinking on the previous post. 🧡)

-Dr. L

07/20/2022

🔻Oh anxiety…one way to produce anxiety is to fill in the blanks of the unknown. You know, I have a little saying for helping with that. I tell myself often, “I don’t know.” If I want to use an even better saying, I say “I don’t know, I’ll wait and see.” Want and even BETTER one? “I don’t know, I’ll figure it out.”

🔻One of the symptoms of anxiety is excessive worrying. I think of worrying as a misuse of imagination. I could think, “What if I don’t make my flight?” “What if I don’t get the job?” “What if they don’t like me?” These “what ifs” are normally associated with insufficient information and future thinking. These “what if" thoughts are normally associated with some sort of image or scene in your mind (of whatever you’re “what-if-ing” about). Your body doesn’t know you’re worrying about some future thingamajig that most likely won’t happen, so it gives you the associated hormones and body responses to deal with stress and danger. Sigh…so much energy used.

🔹This is why I like my little sayings. You are not at the airport yet, so you don’t know how long lines will be and unknown [possible, but not probable] barriers. You haven’t interviewed yet, and if you have, you haven’t got a call or email yet, so you don’t know whether you got that job or not. You haven’t asked the person their thoughts or feelings about you, or spent more time with them to explore your relationship, so you simply…don’t…know.

🔸I find reminding myself that I don’t know something, particularly regarding future thinking, as a comfort. It removes the responsibility of trying to predict the future. Since we can’t predict the future anyway, this saves me A LOT of energy. It also helps you to be here, now, where life is happening.

▫️So, the next time you find yourself worrying about the future or about things you don’t have enough information or proof of, I invite you to proudly shrug those shoulders and remind yourself, “I don’t know, I’ll wait and see.”

Said with love,

Dr. L

02/19/2022

Discussing the “inner child” comes up a lot in my therapy practice as well as group therapy settings I’ve been to (as the client). One idea of the inner child is that thoughts, feelings, impulses, needs (and more) that were not validated, assisted with or fulfilled during childhood can creep up in uncomfortable ways in adulthood. If you’d like, the next time you feel upset, ask yourself, “what does my inner child need?” Be kind to this version of self that may have not had their needs met in youth. Nurture them, speak kindly to them, and validate them.

This self-hugging exercise is one way to practice this. An alternative way to do this is to place both hands on your chest instead of palms over shoulder.

Said with love,

Dr. L

02/19/2022

These are a few things I pay attention to with my clients as well as myself. 💛

02/28/2021

On this 15th episode we have Sherry Asuncion!

Sherry is an example of the importance of practicing mindfulness and self love. She is certified as a Gut Health Coach, Mindfulness and Meditation Instructor & Life Coach, Reiki II and Theta Healer Practitioner, CBD/Cannabis Coach and provider of beautiful & unique crystals. After suffering in silence for 5 yrs with mystery symptoms, she was diagnosed with Hashimotos, an autoimmune thyroid disease, which eventually led her to leave her 12 year career in the public sector and go back to school and obtain her certifications to start her businesses. Her path led her to yet another challenge to overcome when her 13 yr marriage came to a traumatic ending. This is when she began her journey to awakening, following her spiritual healing path. She believes in the practice of mindfulness and the importance of self/unconditional love with oneself in order to obtain happiness within and embrace the opportunities that the world has to offer.

This episode covers the following topics and points:

-Sherry’s definition of mindfulness and early experiences with learning the practice

-Her journey of triumph after experiencing trauma from a relationship

-Choosing yourself over the expectations of others

-Self-love, self-compassion, and self-acceptance

-An explanation of love and kindness exercises from Sherry’s self-love related classes

-A step-by-step explanation of a mirror work activity for improved self-love and acceptance

-The power of CHOICE, perspective, energetic release and meditation

I hope you enjoy this episode as much as I did! Please check Sherry out and connect with her via IG and FB and resilienthealthcoach.com.

“Love Yourself!”
-Sherry

01/31/2021

https://www.youtube.com/watch?v=vP4GEeMYeGk

My dear friend Janet Fouts provides us this excellent TedX Talk on the Caregiver's Dilemma. Check it out!

Every day a family member steps up to care for someone they love. A friend, a family member, a child, a parent, a partner. Often without any idea what chall...

01/17/2021

I am pleased to bring to you the wonderful, Janet Fouts!

Janet is a Human Potential Facilitator, mindfulness-based emotional intelligence coach and trainer, she brings the tools of mindfulness, positive psychology and emotional intelligence together to help leaders and their teams realize their full potential.

She’s authored 7 books and hosts two podcasts. Mindful Social Business and Nearly Mindful.

In this episode we discuss the following topics:

-Janet’s definition of mindfulness
-An activity to demonstrate mindfulness
-The importance off “anchoring ourselves”
-Shifting to a nonjudgmental attitude
-Janet’s path to becoming an author and coach
-Significant shifts/transformations she has witnessed after teaching mindfulness
-Using mindfulness to improve feelings of procrastination, stress and burnout
-Using mindfulness to recognize compulsive behaviors as the first step to curbing them
-Strategies for managing social media consumption
-Riding the “crave wave” to manage addictive cravings (a mindfulness technique)
-Recognizing the ego
-Actionable tips for practicing mindfulness

Janet can be found on IG, FB and Twitter . You may also find her on her websites:
http://nearlymindful.com and http://janetfouts.com

Please, check her out!