healthcare

self-care in the bathroom

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Jesse Brisendine’s video podcast, A Handful of Hope, offers listeners inspiration and, just what you’d expect, hope. I was honored to be invited for an interview, or rather,  a cheerful discussion with Jesse. It was fun to participate in a naturally evolving conversation around wellness and self-care. In the end, we titled the podcast Self-care in the Bathroom.

We didn’t expect to encourage our listeners to use restrooms for self-care, but why not? After all, a bathroom break is the only ‘break’ some people will get in their long day. So, why not stall, take our time, and tune inward. Besides, it’s one of the only acceptable times when people can actually lock themselves in a room, not having to answer to anyone. I propose that a restroom is as good as any place to ground and be mindful. In this video, Jesse and I talk about all of these things in addition to the neglected resources we can freely access in a restroom.

I hope you enjoyed the video podcast! At times like these we can all use a little humor, and a handful of hope.

If you’d like more self-care resources subscribe to my YouTube channel or enroll in my subscription course, Self-care 360.

Be well…take good care of YOU,

Dr. Kim

5 tips for sanity in the summer of 2020

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So here I am, blogging in my home away from home in an attempt to escape the Jones Fire. One of my favorite months (August) is now entwined with anxiety. Last summer was just as unnerving. I just love living in a forested, mountainous region, but I am a city-girl after all, having been born and raised in the San Francisco Bay Area. While I love my new community, I have noticed that I am definitely much more uneasy than the locals when it comes to forces of nature. That’s just a fact, whether it is a family of bears at my front door, a wildfire, or the random pine tree dropping some of its branches on my roof. Furthermore, as I sit here and blog so soon after having evacuated from my home, I can’t help but wonder…what is wrong with me? Shouldn’t I be focused on something else?

This article is one attempt to stay sane amidst this pandemic and the start of wildfire season. Below, I will share with you 5 tips for wellness and sanity – things that I practice every day. I will lay out each tip in the order in which I do them.

  • 1) Immediately upon waking up I remain still and see what dreams I recall. If nothing is clearly recalled, I notice how I feel. I don’t care if I wake up at 8am or sadly, much much earlier as a result of worry. Why? Dreams or the feeling they give off can tell me a lot with regard to what I should focus on that day. For example, did I wake up with a sense of dread and feel compelled to pack or recheck my ‘go-bag’? If yes, then I do it! Did I wake up to recall a seemingly random scenario? If so, I pay attention. You see, dreams can provide precognitive elements – that’s a glimpse of a future event. So many people (both those in the United States and the Middle East) recalled dream predictions of 9/11, and other disasters. So when I wake up in the middle of the night or the morning, I take notice. It is okay to act on information from dreams. They just might be helping me out!
  • 2) Once awake and moving about, I list 10 things I am grateful for. Sometimes, the list doesn’t change much from day-to-day. That’s alright. The point is that I take a minute or two to set this tone. I like to do this while I enjoy my morning tea. The positivity and humility carry me throughout the day ahead. I can easily return to those thoughts of life’s simple blessings whenever I need to.
  • 3) I’m told over and over that I am what I eat, so I start the day with a healthy boost. I have both a juicer and a Vitamix, but that isn’t necessary. One appliance will do. This month I have turned toward my Vitamix almost daily. I toss in organic broccoli, cauliflower, dark leafy greens, and berries. Once blended, I sip my vegetables while knowing that I have given myself a healthy phytonutrient blast. If I eat something that’s not so healthy later that day, I don’t feel so bad about it. Important side note: if you can afford organic fruits and vegetables, it’s worth it. I read a lot about food politics, but I won’t get into that here. Trust me, buying organic is worth your money!
  • 4) A period dedicated to some form of meditation acts as a reset when the day becomes hectic or unmanageable. Before diving into work or leaving the house, add a 10 to 15 minute time block to the calendar. This makes it more likely to happen. I’m sure you’ve noticed that as well. The e-calendar on my smart phone is a placeholder for wellness-related activities, not just appointments and tasks. Honor this time that is set for self-care. For support, I sometimes use an app while other times I choose walking meditation or sit down for conscious breathing time. This tip alone does wonders for our physiology, supporting the parasympathetic nervous system (that’s ‘the brakes’ or the part that supports ‘rest and digest’). I consider any form of meditation a foundation healthcare practice. Switch out the afternoon coffee break for a meditation break. You’ll get a much healthier level of support to finish out the workday.
  • 5) It’s blazing hot outside, so to finish my day I head outdoors around sundown. During that time, I water the garden, toss around the tennis ball with my Border Collie, or go for a neighborhood stroll. This kind of gentle movement and down time allows me to reflect and process the day behind me. Now that it’s evening time, I can return to step 2 if I need to. There’s no harm in that.

I hope you use these 5 tips as you move forward into this stressful fire season alongside the pandemic. Everyone, everywhere, can use a little help from time to time. I am happy that I shared some of the activities and behaviors that have helped me move toward a heathy lifestyle. Wishing you and your loved ones wellness, safety, and good fortune, from California.

 

Cali Love,

Dr. Kim

For my free guided meditation recordings, CLICK HERE!

For my previous article on breathing and breathwork, Click here.

To purchase my book Extraordinary Dreams, CLICK HERE.

breathing for health

~ kimberly mascaro ~ 1 Comment

No one needs to convince us why we need to breathe. Sometimes, however, we need convincing as to why we should do it consciously, with awareness. Study after study shows us that intentional, abdominal breathing has direct affects on the body – this is good news. After all, it is free and can be done anywhere, at any time. Stress doesn’t have to get the best of us! By just a few minutes spent each day on the practices I’ll be describing below, one can invoke healing in the immune and nervous systems. This stuff calms the mind as well. Don’t we all need that, especially during this time?

When I demonstrate these techniques to my patients, I first begin by putting one hand on my chest and the other hand on my abdomen. This sort of check-in tells me whether I’mPhoto on 7-27-20 at 7.34 PM #2 breathing into my chest (shallow breathing) or whether I am taking a fuller breath in so that my belly expands (this is what we want). If my breathing is in my chest, I can consciously imagine my next inhalation moving deeper down into my body. I do this – as many breaths as it takes – until abdominal breathing is comfortable. Try it for yourself now. See what I mean?

From there, I love to move on to the 4:8 breathing technique. This is done by inhaling for 4 seconds, pausing for a second, then exhaling for 8 seconds. Simple, right? I like to do this for about 5 rounds or so. At that point I am really starting to notice the effects. The 4:8 breathing technique is so wonderfully calming.

Another way to encourage this kind of slow, rhythmic breathing is to use visualization. This was taught to me by one of my best yoga nidra teachers, Kamini Desai, PhD. With each exhalation, image that you are blowing the air out through a straw. So that’s inhaling through the nose, pausing for a second, then exhaling with softly pursed lips as if blowing through a straw. Really see that breath being pushed out through a skinny tube to slow everything down.

Another technique that involves counting, but in a much different way, is to count each inhalation and exhalation. Work downward, from 10 down to one. Some people recommend counting only the inhalations or the exhalations, while others recommend counting both. So, it would look like mentally/silently saying to yourself ‘10 I am inhaling…10 I am exhaling…9 I am inhaling…9 I am exhaling…8 I am inhaling,…’ and so on. When I was training in hypnotherapy, I was reminded that counting down (not up) was important to encourage greater levels of relaxation.

We all know that stress equals disease onset. In our overly-stressed society, conscious breathing has become a necessity. Not only do our bodies benefit, so do our minds. After all, the mind and body are linked – they make up a whole. You could even say that they are ONE. While these techniques are for anytime and anywhere, I find that they are perfect upon waking up each morning as well as at bedtime. That’s because an AM breathing practice sets the tone for the day, while the PM practice supports the melting away of stress and the day’s residue. It even adds to a solid sleep hygiene routine. With consistent practice, I expect that you will see a difference. I know I did.

If you’d like one-on-one coaching for stress management or support with your health goals, contact me. I can assist you in breathwork and in building a mediation practice. I offer guided imagery, hypnotherapy, and yoga nidra (a sleep-based meditation), in addition to counseling services.

 

Here’s to your health,

Kim

To order my book, Extraordinary Dreams, click here.

in remission, radical-style

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How do people get diagnosed with a terrible disease, forgoing any kind of conventional/allopathic treatment, only to later discover that there is no evidence of that disease? One year, it’s stage four, the next year it is gone – how does this happen? Radical remissions have boggled the mind, however, the spontaneous disappearance of disease is now much more well-documented than it was a half-century ago. The Institute of Noetic Sciences published a report in May 1987: Brendan O’Regan’s lecture, titled Healing, Remission and Miracle Cures. Yes, these types of spontaneous remissions were

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thought to be miracles by some, yet in the medical community these remissions were often considered to result from misdiagnosis. In some cases even, amazing healing stories were silenced.

Miracle, luck, or otherwise, let us look at what these individuals have done – their behaviors, beliefs and practices – that have likely been responsible for such a miracle to have taken place. Since the 1980s, science has demonstrated that the mind and body are connected and in communication with each other. It’s appropriate to consider the mind and body to be a unified whole. Understanding this helps digest what we will see below.

Dr. Kelly Turner’s 2014 book Radical Remissions and her 2020 book Radical Hope outline the key factors for healing. In Turner’s multifaceted definition of radical remission, one component includes those who healed from cancer (and other serious diseases) without conventional treatment. More and more attention is being placed on how we can empower ourselves to increase responsibility for our own health and healing. So, let’s review the 1O factors that emerged from Turner’s work. They are:

  • Radically changing your diet
  • Taking control of your health

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  • Following your intuition
  • Using herbs and supplements
  • Releasing suppressed emotions
  • Increasing positive emotions
  • Embracing social support
  • Deepening your spiritual connection
  • Having a strong reason to live

and

  • Incorporating exercise into your life

These healing factors need no additional explanation, however, if you are facing an illness, I encourage reading Turner’s books sooner than later. These books are so inspirational and will answer the dozens of questions likely forming in your mind right now. Could these factors reported by Turner bring an individual from a late stage cancer diagnosis to having no evidence of disease (NED)?

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There are no definitive conclusions – Turner’s research was not causal. At the same time, I feel great promise. We seem to be heading in the right direction here. I attend to each of these 10 factors almost every day of the week. By simply aligning myself with them, I feel at my best.

If you are well, taking these 10 factors seriously could keep you that way. In terms of prevention, why not take action by making these key factors a part of your life. Notice how many of the factors are psycho-social-spiritual? These emerge frequently in my private practice, given my work as a psychologist and psychotherapist. For the other two factors (herbs, supplements, diet), consult with a Naturopathic Physician and Registered Dietician to get professional guidance. I cannot stress this point enough! Lastly, remember that if you have a diagnosis and find yourself on the journey towards healing, know that you do not have to make that journey alone. Allow others to support you and walk beside you along your path.

 

To your health,

Kim

 

If you would like holistic support, see my services by CLICKING HERE.

To get my book, Extraordinary Dreams, CLICK HERE

 

 

essential oil essentials

~ kimberly mascaro ~ Leave a comment

Ahhh, the aroma of lavender in the air – the luxurious sensation as the oil touches the skin… Unless that sends you into anaphylactic shock (Woah!). Yep, essential oils are all the rage these days. From claims of ailment alleviation to promises of enlightenment, essential oils are praised to the 10th degree. I absolutely love essential oils and use them often. Per client request, or having been granted permission to do so, I have also used them in both individual and group therapy sessions. Other times, I use essential oils before a therapy session to help me prepare, or afterward to release the day’s residue. A saltwater-essential oil bath does wonders!

While essential oils can do a ton of good, unfortunately, there are loads of misconceptions regarding them. During this time, especially, with the stress brought on by COVID-19, we are all looking for relief. Grabbing a few bottles of essential oils might be someone’s go-to remedy for a mental or emotional boost. This is a wonderful use for img_5326those properly educated on their use, thus aware of the benefits and possible drawbacks. When it comes to essential oils, use caution and consult with a professional before diving in. My biggest concern is that many people are ingesting synthetic essential oils, whereby making them anything but essential! Essential oils are for external use only and should be diluted with a carrier oil (such as jojoba, for example) or lotion. Before using essential oils, consult your healthcare provider, especially if you are pregnant, nursing, taking medications, or have any health conditions.

To help me uncover some of the BS surrounding essential oil use and the many unfounded claims, I interviewed Lisa Mandelbaum, L.Ac., DPLOM of Nevada County, California. Lisa is a licensed acupuncturist, functional medicine practitioner, and is certified in Oriental Medicine. She has studied essential oils extensively, even beyond her formal academic years.

When people ask me about the best essential oils for relaxation and for calming themselves before bed (both physically and mentally), lavender immediately comes to mind. Lisa confirmed, “Lavender is the key for sleep.” She added, “I also like grounding the bottom of the feet with black spruce.” What a lovely bedtime ritual.

Others wish to know which essential oils will help them stay asleep through the night. They’re sick and tired of waking up at three or four in the morning! This can be a tricky area. Lisa told me that this is “…hard to say because people wake up for different reasons.” If someone wakes up from pain, Lisa recommends frankincense. However if the awakening is due to anxiety, she suggests bergamot. While for grief, Lisa recommends geranium.

On a different note, there are essential oils that help with grounding anytime of the day or night. Cedar is one I have used for this purpose. Lisa highly recommends anything deep and rooty, such as black spruce and frankincense.

One of my favorite essential oils assists in opening the third eye. Just dab a drop of clary sage essential oil at the brow center, lie back and relax. Lisa taught me that one!

I wanted to know which oils were Lisa’s most loved. One of Lisa’s favorite essential oils is bergamot. She said, “It is super relaxing and fits everyone’s constitution. You place it near the tip of the ear.” Sometimes we just need to wake up and get going though. Lisa told me that placing a drop of “…rosemary on the top of the head is great for a burst of energy.”

In this May 2020 blog article, only a handful of essential oils have been named. Below, I will list just a few of them alongside some of their functions according to Traditional Chinese Medicine (TCM).

Bergamot: Regulates Qi; settling to the heart; balancing to the spirit.

Black Spruce: Strengthens lung and kidney; expels phlegm; strengthens the spirit.

Clary Sage: Activates Qi and blood; harmonizes the spirit.

Frankincense: Activates Qi and blood; Strengthens the spirit.

Lavender: Activates Qi; clears heat; calms the spirit.

You may soon find these wonderful oils ‘essential’ to your life, as I have mine. For more information on essential oil properties and functions or continuing education units for acupuncture and oriental medicine healthcare professionals, visit Snow Lotus at snowlotus.org.

For information on essential oil warnings and risks, here is one popular report: https://www.webmd.com/skin-problems-and-treatments/news/20170809/essential-oils-natural-doesnt-mean-risk-free