Hello! Dr. L here, bringing you another episode of Mindful Living. Yessss, I am a day late. Happy Belated Thanksgiving!
On this episode I bring you the acronym, PLEASE! PLEASE was originally an acronym for skills within Dr. Marsha Linehan’s Dialectical Behavioral Therapy. I found an updated version of this acronym called PLEASED. Many scholars, psychologists and mental health professionals have since created updated versions of DBT and its tools and techniques. One such author is Lane Pederson, who wrote The Expanded Dialectical Behavioral Therapy Skills Training Manual (Second Edition, 2017). In this version, PLEASED (yep, a D was added) stands for the following:
P: Physical Health
L: List resources and barriers
E: Eat balanced meals
A: Avoid drugs and alcohol
S: Sleep between 7 and 10 hours
E: Exercise for 20 to 60 minutes a few days per week
D: Daily (Use PLEASED skills daily)
I provide my definition and opinions for each letter of the acronym. For the exact definitions of PLEASE from Marsha Linehan, this information is found free online, as well as many other mental health professional’s version of this acronym.
I hope this episode helps you in some way! Until next time. 🙂
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Lane Pederson, PsyD, LP, DBTC is not affiliated or associated with Marsha M. Linehan, PhD, ABPP, or her organization.
EP 21- Managing Assumptions & Difficult Emotions: Using The Motto “Guess Less, Ask More, Wait & See”
Hello! On this episode Dr. L discusses her motto, “Guess less, ask more, wait and see.”
She discusses the following:
-The power of investigating and exploring to combat assumptions which cause anxiety, depression, anger, and any uncomfortable emotion in between.
-Being mindful of “filling in the gaps of the unknown” through future thinking, and how to keep your imagination in check (if it causes you anxiety or other uncomfortable emotions).
-Examples of exploring/asking questions to combat worrisome thoughts of the past, and waiting and see how things unfold to combat worrisome thoughts of the future.
If you enjoyed this episode please let Dr. L know in the comment section of her IGTV (where you can find this latest episode) on Instagram and leave a review on Apple Podcasts. Don’t forget to give her a follow on IG and Tik Tok @drcecilialopez for more content on mental health and wellness. She is also accepting new therapy clients (California residents) and to inquire further you may email her at firstname.lastname@example.org. For all other business inquiries please send an email to email@example.com.
Hello! On this episode Dr. L discusses how mindset (thoughts, beliefs and self-talk) cause fears which may be hindering you from reaching your goals.
Dr. L discusses the power of language and choice, and how to use mindfulness and grounding to move through fears so you can build the life that you desire.
Information in this episode (3 Thinking Options) is from Dr. Cecilia Lopez’s TAKING CHARGE (G3R) PROGRAM ©
Welcome back! This is a “bite sized” episode that discusses the wonderful magic of free association journaling.
In a nutshell, this version of journaling has no rules…no limits…NO BOUNDARIES. In a sense, it’s word dump (or, dare I say, word vomit).
What’s the point of this? To bring the unconscious to the conscious. To unblock blocks. To process emotions. To help you reach your subconscious to find answers to your questions. To figure out what you want or don’t want. To figure out how you feel and why. Some people do this form of journaling before bed to reduce the “chatty mind.” You can do this style of journaling if you feel angry, anxious, burnt out, stressed, depressed, low, worried, frustrated, sad, confused, and even happy or excited!
Honestly, there are many reasons this technique poses as useful.
Basically, if you feel “off,” want to reflect, or feel completely fine, give this style of journaling a go so that you can explore yourself.
Let me know how it went on IG! @drcecilialopez
As always, I appreciate you listening! Let’s keep in touch!
Today’s episode is VERY special as I had the privilege of being a guest on another fab podcast called Fitness Mindset Podcast with Maximos George, and he was gracious enough to let me share the episode with YOU.
A little about the Maximos:
Maximos George is a fitness coach who is passionate about movement. He has a diverse background including bodybuilding, calisthenics, martial arts, theatre and eastern practices, and his background influences him to create a more holistic approach to physical training. Maximos doesn’t see fitness as just a means to a dream physique, but more of a practice to improve ourselves overall by increasing mental and physical strength while challenging the body and mind. Through his teachings, he helps people get physically and mentally stronger while simultaneously building a physique that functions as good as it looks.
On this episode we cover the following topics:
-Our description of mindfulness
-How to use mindfulness during the fitness journey (especially when experiencing challenges)
-Mindful eating and how this may help with portion control
-Riding waves of craving and emotions with mindfulness
Please give Maximos a follow on IG @MaximosGeorge_ and TikTok @Maximos_George and check out his p
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 @resilienthealthcoach and resilienthealthcoach.com.
In this episode I discuss the following:
-A brief description on what Imposter Syndrome is
-My perspective on this syndrome from a cognitive behavioral and schema therapy framework
-Educational information on ways to move THROUGH the thoughts and feelings associated with imposter syndrome
-How to “build the faith” in your capabilities, competencies, skills and overall worth
For anyone who listens to this, know that I appreciate you SO much.
Expressing gratitude or having gratitude themed thoughts is one of the fastest ways to shift your mood, raise your vibrations and revamp your experiences. Take less than 10 minutes of your day to lay down, get cozy, and lift your mood with this guided meditation.
This episode covers the following:
-The difference between stress and anxiety
-Controlling responses to stressors with mindfulness
-Controlling responses to stressors with thought reframing
-Examples of acceptance versus thought reframing and why these are helpful
In this episode you will learn what the symptoms of general anxiety are according to the DSM-5, and hear my insights on each criterion. This episode also provides tips on grounding your mind to the present moment and other suggestions for starting or continuing your anxiety management journey.