Depression hits again

On Sunday I had just finished working with a new client (very excited) and was waiting on my brother to call me so I could meet up with him and his family to spend time with the kiddos, my niece and nephew. Almost an hour passed and I didn’t hear from him. I knew they were dealing with an issue and would contact me when they were finished. Yet while I was waiting at my office and listening to a business podcast (it’s an entrepreneur thing), depression creeped in. It came out of nowhere as sad thoughts soon led to tears starting to flow.

Crap! (not truly what I thought but thought it best to keep this G rated) I immediately sent a text to my brother and told him I wasn’t feeling well and was heading home. En route thoughts of every imaginable reason as to why I was sad came crashing into my head space and the tears just flowed. I raised the windows, adjusted my sunglasses, turned off the radio, and spoke out loud the thoughts running through my mind. Just hearing them seemed like they carried less weight than what was happening in my head. Within the commute back home (about 35 minutes) I cried out my sadness and feelings of unworthiness. As I turned the corner heading towards the apartment I made a plan to feel more focused and centered once I was home for I didn’t want to continue wallowing in this misery.

Truth is I’ve been struggling with depression since as long as I could remember. I was “diagnosed” with depression when I was 18 years old and prescribed Paxil which I took for a few months. Yet I didn’t like how I felt when I was on them so I stopped and found other ways to cope with it.

Throughout my life I have fallen into bouts of depression which could last hours or days. The depression would be triggered by thoughts or sometimes after a traumatic event such as a loss of my loved ones. For example, I was triggered on Sunday because I was on an amazing high which was then popped by limiting beliefs. Doubts and insecurities, especially limiting beliefs of not feeling worthy or good enough are the struggles I have been dealing with throughout my life. Since I became an entrepreneur they have become stronger as I have been facing them head on.

I checked my face before I got out of the car and said to myself in the mirror: “Paty, it’s okay to cry. Now it’s time to move forward by listening to happy music and organizing your room and home office. You got this. You’re worth it and you are loved by many.”

With a sigh and a prayer to my spiritual guides for strength I moved on with the rest of my day.

Feeling sad and depressed is normal, it becomes a problem when it lingers for more than a day.

Fact is depression does have a habit of creeping in from time to time, especially just when things appear to be going so amazing.

Have you experienced that before?

I didn’t fight the depression or blame myself for feeling the way I was, I just allowed it to flow out of my system. Then I used my depression kicker of listening to happy music and cleaning up my living space so I didn’t feel more chaotic. My other favorite depression kickers are watching funny movies, going for walks outside, dancing, dropping orange essential oil in my diffuser, and calling uplifting friends.

If you struggle with depression what are ways that you move through it?

Leave a comment of your favorite tips.

Pass this along to someone who may benefit from it as we all need support everyday!

Love and hugs,

Paty,  La Mariposa  


Let’s chat!

Let’s discuss ways to include more self-care into your life to reduce depression.  

I’m here to support you with a step-by-step plan to balance your life, embrace your power, and focus on health.     

Blink and it’s 2017

The final days of 2016 are here. Tomorrow we will be celebrating the onset of 2017 with loved ones, whether humans or furry. However you decide to celebrate it, what counts is how you embrace the new year.

planner

Lately I have been hearing from so many people how they are looking forward to 2017 so that they can put 2016 behind them. I used to say the same thing until I realized how much I was putting emphasis on the day or year changing than being grateful for what has occurred.  

A few days ago I began to write a list of all I was grateful for in 2016, even the challenges. At first I wrote all that I was happy about; my physical health, my family, my travels, my business, financial gain, and then it got hard. I started to slow down and even cry when I thought of some of the sadness I experienced; anniversaries of loved ones, fears, finding love and losing it gain, frustrations with family, etc. This is part of the process of life. It is impossible to be happy 100% of the time, nor is it healthy.

Taking time to reflect is important even if it’s just a few minutes to identify what you’re grateful for and what struggles you have moved past. I created this handout to help you reflect on 2016 and start creating goals for 2017.

Another tool I learned a couple of years ago is to identify key words for the year. My words for 2017 will be abundant collaborations as I plan to work with other healers in creating amazing online programs and in person workshops to empower you to be the best you can be. So stay tuned!

What will your word or words be for 2017? Reply with your response as I’d love to hear from you.

Pass this blog along to someone who may benefit from it as we all need love everyday!

Paty, La Mariposa
Book a complimentary transformation session with me and let’s discuss your goals for 2017.  I’m here to support you with a step-by-step plan to balance your life, embrace your power, and focus on health.

10 tips to boost memory naturally

Introduction

As people approach 50, otherwise known as the half way mark or over the hill, they begin to take more notice of how their bodies and brains are changing. Notable examples could be taking longer to remember information, decrease in energy, physical changes, challenges with motor skills, and emotional capacities to manage life changes. With a bombardment of information coming at us from numerous directions such as our relationships with loved ones and colleagues, the Internet, careers, keeping up with calendars, etc. it can be overwhelming to remember many situations, events, and people.

                  The process of aging begins the moment we are born and our mental ability to process is highly adaptable especially with situations and skills that are “experience-dependent” and is identified as neural plasticity or brain plasticity. Our brain is constantly adapting to our environment and so by maintaining an active lifestyle with activities that focus on cognitive, physical, nutrition, and social aspects this will enable us to continuously learn new skills and refine skills which assists the neurons in our brain to release information and remain active (Cai, Chan, Peng, Yan, 2014).

Cognitive

                  With an increase in cognitive diseases such as Alzheimer’s and Dementia, it’s important to be aware of signs the body shows a consistent decline. Forgetfulness, such as walking into a room and forgetting why or misplacing documents are common, yet when this happens on a more constant basis then it is time to visit the doctor for an evaluation. Just as a person exercises to keep the body in form, so must one exercise new skills at home or work or upholding current practices to ensure the brain can function well (Cai, Chan, Peng, Yan, 2014).

Cognitive Activities

  • Maintain routines Place your important items, such as keys, wallets/purses, important documents, etc. in the same place each time.
  • Self-care techniques to reduce stress, anxiety and depression
  • Life long student. Practice mental and physical activities that encourage thinking and problem solving.
  • Play video games. This encourages brain matter to reform itself. (Cai, Chan, Peng, Yan, 2014).

Physical Activities

  • Restful sleep. Taking a 15-20 minute nap and sleeping 6-8 hours allows your body to repair itself without distractions or stress.
  • Especially aerobic, which increases your heart rate and pumps more blood into your body. Active individuals have are able to process information easier and at a faster rate as it slows down the reduction of brain tissue (Gomez-Pinilla and Hillman, 2013).
  • Maintain an active lifestyle by engaging in physical activities such as cleaning, cooking, being outside, visiting with friends and family.

Nutrition/Diet/Prescriptions

Brain inflammation, otherwise known as oxidative stress, reduces the impact of neurons firing each other, which then cause further deterioration of the body. Constant stress, depression, and anxiety also accelerate the aging process because it causes the brain to remain in fight/flight mode or crisis mode rather than allowing it to relax (Dias et al, 2012).            People can naturally reduce inflammation and promote relaxation by eating foods with polyphenols. These foods have anti-oxidant properties, which protect the brain and aid in mental and emotional health and reduce the onset of cognitive diseases. (Gomez-Pinilla, F., & Nguyen, T. T. J., 2012).

Another important factor is to be aware of medications that may have side effects which may impact memory and motor skills, as well as, interactions between supplements and medications. Always discuss with your doctor if you are taking supplements and learn about the side effects.

Memory Enhancing Foods

  • Green tea
  • Turmeric spice
  • Eat blueberries

Conclusion

Aging gracefully involves a person maintaining an active lifestyle by engaging in cognitive practices that maintain motor skills and for the brain to remain active, exercising, and eating whole foods and spices that help the body reduce inflammation. It is also important to be aware of prescription side effects or interactions caused by supplements. Becoming older should not be a feared state but one of acceptance and enjoyment as one is more knowledgeable and aware of one’s body and mind.

Resources:

Cai, L., Chan, J. S. Y., Yan, J. H., & Peng, K. (2014). Brain plasticity and motor practice in cognitive aging. Frontiers in Aging Neuroscience6, 31. doi:10.3389/fnagi.2014.00031

Dias, G. P., Cavegn, N., Nix, A., do Nascimento Bevilaqua, M. C., Stangl, D., Zainuddin, M. S. A., … Thuret, S. (2012). The Role of Dietary Polyphenols on Adult Hippocampal Neurogenesis: Molecular Mechanisms and Behavioural Effects on Depression and Anxiety. Oxidative Medicine and Cellular Longevity, 2012, 541971. doi:10.1155/2012/541971)

Gomez-Pinilla, F., & Hillman, C. (2013). The Influence of Exercise on Cognitive Abilities. Comprehensive Physiology3(1), 403–428. doi:10.1002/cphy.c110063

Gomez-Pinilla, F., & Nguyen, T. T. J. (2012). Natural mood foods: The actions of polyphenols against psychiatric and cognitive disorders. Nutritional Neuroscience15(3), 127–133. doi:10.1179/1476830511Y.0000000035