Mindful Living with Dr. Cecilia Lopez

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello and Happy Holidays! First off, this is the final episode for the 2021 season. Dr. L is working on a project she is excited to share with you all, which is coming in 2022. However, to avoid stretching herself too thin and experiencing burn out, we believe it’s best to take some time off the podcast for the Holiday Season. Speaking of the Holiday Season, in today’s episode, Dr. L covers how to use mindfulness when dealing with Holiday Season stressors. Practicing mindfulness can help you stay grounded if you’re feeling overwhelmed (positive or negative) from seeing family members, last minute shopping, traveling, and other unique challenges the holidays bring. Some themes and topics discussed are the following: - Using your breath as an anchor to the present moment - Recognizing whether you’re externally or internally stimulated and how to manage this - Sitting in stillness and being aware of the present moment - Radical Acceptance vs Resistance - Utilizing mindfulness to manage anxiety, stress, and overwhelm - and more! To follow and support Dr. Lopez, you can find her on: IG: @drcecilialopez Email: [email protected] Business email: [email protected] Become a Patron! https://www.patreon.com/join/drcecilialopez? You can find the Mindful Living with Dr. Cecilia Lopez podcast on: Spotify Apple Podcasts Google Podcasts Podcast Addict We hope this episode helps you in some way! Until next time, we are grateful to share this space with you :) See you in 2022!

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello! On this episode we have an interview between Dr. L and the lovely Lucie Tesarova. Lucie is a Professional Certified Coach who helps others maximize their personal and professional potential. She is passionate about helping others explore, understand, and navigate their mental and emotional health through her three unique main services; private coaching, “mental fitness bootcamp”, and masterminds (a group to connect, recharge, receive support, and become inspired). She hosts Project Elephant which emphasizes kindness, mutual respect, and sharing experiences. On this episode, they discuss the following themes and topics: - Dr. L discusses Resiliency and shares the challenges she experienced after an injury and how she navigated and moved through this adversity. - Using your intuition as a guide - Utilizing tools such as sitting in stillness, mindful meditation, and riding waves - The connection between meditation and resilience - Radical acceptance - and more! You can find Lucie Tesarova on: Instagram: @consulttosuccess Her website: www.ConsultToSuccess.com YouTube: Consult to Success To follow and support Dr. Lopez, you can find her on: IG: @drcecilialopez Email: [email protected] Business email: [email protected] Become a Patron! https://www.patreon.com/join/drcecilialopez? You can find the Mindful Living with Dr. Cecilia Lopez podcast on: Spotify Apple Podcasts Google Podcasts Podcast Addict We hope this episode helps you in some way! Until next time, we are grateful to share this space with you :)

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. :) IG: @drcecilialopez Email: [email protected] Business email: [email protected] Become a Patron! https://www.patreon.com/join/drcecilialopez? Lane Pederson, PsyD, LP, DBTC is not affiliated or associated with Marsha M. Linehan, PhD, ABPP, or her organization.

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello! For today’s episode, Dr. L covers assertiveness skills for effective communication. These skills can assist you if you need to communicate thoughts, emotions or desires to someone while remaining respectful. Assertiveness can help with setting boundaries, expressing vulnerabilities and also validating your speaking partner. These skills can be used in romantic, platonic, familial, and professional relationships, and even with strangers. Included in these skills are the following: - "I" Statements - Validating Others - The "Sandwich Technique" (one of my personal favorites) - Being a Broken Record (on purpose) - The importance of tone - Tricks, tips, and sayings that Dr. L has made up over the years to help teach this communication style We hope you learn a thing or two and find this episode helpful! I personally think assertiveness skills are invaluable and are very helpful (and I still use what I learned today). Feel free to share this episode with someone you think may find it helpful and, if you have a minute, please leave a review on the podcast platform of your choosing (Apple, Google, Podcast Addict, Spotify). You may also find this episode on IGTV (IG: @drcecilialopez) and can leave a comment. For business inquiries you may email me at [email protected]. To work with Dr. Lopez as a therapy client (California residents) you may email her at [email protected]. Dr. L has a Patreon! If you’d like to donate to support us in making this Podcast and other things to come, click this link https://www.patreon.com/drcecilialopez. We appreciate you!

Hello and welcome back to another episode of Mindful Living with Dr. Cecilia Lopez. This is Zy, hello! For today’s episode, Dr. L gives you a quick overview of what is called the “Pickle Jar Theory”. More commonly known as Stephen Covey’s Time Management Matrix, this technique helps you with time and stress management by helping identify and prioritize different tasks. The matrix is a box divided into four quadrants, which each represents a different way your time is organized based on urgency and importance. Dr. L also teaches this by using the examples of golf balls, marbles, sand, and water. The four quadrants are:
 1. [Golf Balls] Urgent and Important (to me) 2. [Marbles] Not Urgent yet Important 3. [Sand] Urgent but Not Important (to me) 4. [Water] Not Urgent and Not Important We hope you learn a thing or two and find this episode helpful! I know when I was working with her and she gave a lesson on this, I found it very useful. Please share this episode with someone you think may need it and, if you found this episode helpful, leave a review on the podcast platform of your choosing (Apple, Google, Podcast Addict, Spotify). You may also find this episode on IGTV (IG: @drcecilialopez) and can leave a comment. For business inquiries you may email me at [email protected]. To work with Dr. Lopez as a therapy client (California residents) you may email her at [email protected]. Dr. L has a Patreon! If you’d like to donate to support us in making this Podcast and other things to come, click this link https://www.patreon.com/drcecilialopez. We appreciate you! for more info on the matrix theory: https://wwwp.oakland.edu/Assets/upload/docs/Instructor-Handbook/The-Pickle-Jar-Theory.pdf https://facilethings.com/blog/en/time-management-matrix