Mindworx
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Modern therapy for a happier, healthier mind. Coming soon to NYC.
28/07/2022
We know walking is good for the body, but did you know that walking is amazing for the mind, too? Walking relieves stress by reducing levels of cortisol, ‘the stress hormone’, which has been linked to a range of mental health problems including depression and anxiety. In addition, researchers found that increased activity levels are associated with sharper mental acuity, better memory and reduced brain fog. But, the best thing about walking is that it’s free, it doesn’t require special equipment and can be done almost anywhere!
27/07/2022
If you don’t feel safe or confident in calling 9-1-1, here are some other crisis resources that can get you the help you need.
21/07/2022
Better sleep quality improves symptoms of depression, anxiety, concentration difficulties, and psychotic symptoms of paranoia and auditory hallucinations.
But the cause of sleep problems isn’t always easy to identify. Our Mindworx coaches recommend those struggling with getting a good night’s sleep to try a Sleep Log. A Sleep Log is an important tool for evaluating a person’s sleep. By keeping a record of your sleep, the log makes it possible to calculate total sleep time, identify sleep disruptions and pinpoint other factors that can influence sleep quality. Identifying details about habits that affect sleep can show patterns that explain sleeping problems.
How do you do it? It’s simple. Each week mark down the behaviors and actions that occur during the day as they happen:
· Exercising, walking, drinking, eating, medications, time to bed, etc.
· Once you go to bed - you do not do anything else with the Sleep Log
· The next morning, fill out what you “think” happened once you went to bed
· Make note of how long it took you to fall asleep, when you woke up in the middle of the night, how long it took you to fall back to sleep, when you woke up in the morning,
and when you got out of bed to start your day
Try tracking for two weeks and see what you can identify. Remember to honor what keeps you up at night and makes it hard for you to rest and restore. Whether it is grief, anxiety, chronic physical pain or a never-ending to-do list, honor the message your body is delivering to you. Deeply empathize with yourself around the things not letting you rest. Empathy and love for yourself around these things will give you the clarity to prioritize giving time and energy to heal what needs to be healed.
19/07/2022
Mental health conditions do not discriminate based on race, color, gender or identity. However, background and identity can make access to mental health treatment much more difficult. National Minority Mental Health Awareness Month was established in 2008 to start changing this.
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We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced based clinical care, we guide and offer employees and employers a full spectrum of solutions to address challenges - whether at work or at home.
Through the month of July we will help spread the word through awareness, education and resources.
13/07/2022
This month, on our blog, read Mindworx Nutrition Coach, Kaitlyn Randall’s experience traveling through Europe and what she identifies as the key features of European living that lead to better mental and physical health.
11/07/2022
Mango smoothies are creamy and refreshing and can be blended and served in five minutes. They are delicious and healthy, containing vitamins B, C, and potassium. They have fiber, are Vegan and gluten free.
2 cups frozen mango chunks
1 banana, small to medium size
1/2 cup oat milk, or any plant milk, almond, coconut milk etc.
1/2 cup unsweetened vegan yogurt
1/2 cup freshly squeezed orange or pineapple juice. Can also use fresh orange or pineapple for more fiber.
1 cup dark leafy greens (optional)
2 tablespoons maple syrup (optional)
3 -4 ice cubes, regular size
Add all the ingredients in a high-speed blender starting with the frozen fruit and ice. Blend on medium speed. Then increase to high speed and blend until smooth. If too thick add a splash of coconut water or plant milk.
Serve immediately and enjoy!
July is Minority Mental Health Month. is committed to offering a diverse group of mental health providers to combat these disparities and barriers to mental healthcare in the BIPOC community.
Members of racial minority communities are less likely to receive diagnosis and treatment for their mental illness, more likely to receive lower quality mental health care, and have less overall access to mental health care. We offer you an exploration of the barriers, both visible and invisible to healthcare for minorities.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced based clinical care, we guide and offer employees and employers a full spectrum of solutions to address challenges - whether at work or at home.
23/06/2022
Try a simple yoga breathing exercise for as little as a minute a day to reduce stress and relax.
🌀Come to a comfortable seat and sit upright with your spine tall.
🌀Close your eyes and bring your attention to your natural breath.
🌀Inhale through your nose for four counts and imagine your lungs filling up from the bottom, middle, and all the way to the top.
🌀Exhale through your nose for four counts. Imagine your lungs emptying from top, middle, and the bottom.
🌀Repeat this breath pattern for 10 cycles.
It's best to pick a regular time to practice yoga breathing, whether it's first thing in the morning, when you transition from work to home, or right before bedtime.
Source: https://www.psychologytoday.com/us/blog/urban-survival/201610/new-study-finds-yoga-breathing-lowers-inflammation
21/06/2022
The world around us can get so loud that it can be overwhelming. Finding moments of peace and quiet can be difficult, especially if we’re not looking or don’t know where to look for them. One way to embrace silence is by going on an actual silent retreat.
In a new blog post, Mindworx Coach, Cecily Crow, reflects on her recent time spent at a silent retreat. “I had to just sit with the questions in my mind, feeling the curiosity without a way to satisfy it. Sometimes I found that I had the answer within me if I got quiet…”
Head to the link in our bio to read the full blog to learn more about Cecily’s takeaways.✨
https://www.yourmindworx.com/blog/3-surprising-things-i-learned-from-my-first-silent-retreat/
17/06/2022
Do you crave sugar when you feel sad, lonely, or down? It’s actually the body’s desire for the neurotransmitter, dopamine, which is released when we taste sweetness. It’s why we might reach for chocolate, cookies, and carbs; these foods all turn into sugar🧁
But, eating sugar can be counterproductive. While sugar can give us that momentary boost of energy and euphoria, it doesn’t last long. We then end up crashing, which can make us even more depressed. Here are some ways to increase dopamine in the body without the negative effects of sugar:
🍬Eat foods rich in tyrosine and phenylalanine - the two amino acids involved in dopamine synthesis. Both are found in protein-rich foods like poultry, eggs, dairy, soy, nuts, seeds, and legumes.
🍬Exercise regularly
🍬Get adequate sleep - insufficient shut-eye actually reduces the brain’s sensitivity to dopamine, leading to accentuated fatigue.
🍬Listen to music
🍬Meditate
🍬Get in some sunlight
🍬Surround yourself with nature
14/06/2022
Serotonin is the neurotransmitter that helps us feel happy, joyful, and relaxed. It is also involved in sleep and appetite regulation. Decreased or insufficient serotonin is linked to depression, anxiety, and memory impairment. How can you increase your serotonin levels through food?
🍴Eat foods rich in tryptophan, the essential amino acid necessary for the production of serotonin. Tryptophan rich foods include: chia seeds, poultry, whole milk and yogurt, sesame seeds, pumpkin seeds, prunes, spirulina, raw cocoa, wheat bread, and edamame.
🍴Eating good carbs like fruits, veggies, whole grains, beans or legumes with or right after eating tryptophan-rich foods further helps serotonin production.
🍴Vitamin B6 is also needed to convert tryptophan into serotonin. Foods rich in vitamin B6 include: pistachios, garlic, tuna, turkey, beef, chicken, salmon, royal bee jelly, spinach, and cabbage.
10/06/2022
If you’re feeling down or stuck in a rut, it’s easy to get caught up in your emotions and see things in a negative light. What’s most effective in changing your outlook, is changing your way of thinking.
That may sound easier said than done, so here are 5 steps from that will give you a good place to start. Here’s to helping you change your thinking and ultimately changing your life.
➡️ Change your outlook.
Try to focus on the positives instead of the negatives. Remember: Energy follows thought!
➡️ End the "Yes, but…" attitude.
Every life has its ups and downs, but when you only see the downs as significant, you miss all the ups. Happiness can be as much a state of mind as a factual situation.
➡️ Beware the self-fulfilling prophecy.
Mindfully, purposefully, and non-judgmentally examine the ways you see yourself as a victim. When you look at your life through a neutral lens, you may be surprised at how many areas there are in which you have more control than you thought.
➡️ Take positive action.
Realize that you do, indeed, have the power to choose a different way. You can see life through a dark, negative lens, or you can see life through a clear, understanding lens and have a positive outlook on life. The choice is yours to make.
Source: https://www.psychologytoday.com/us/blog/the-three-minute-therapist/202204/6-steps-change-your-thinking-and-change-your-life
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08/06/2022
In a new blog post, our LCSW, Marianne Ferguson, breaks down the “gift” metaphor seen in Disney Pixar’s movie Turning Red, the complexities of intergenerational trauma, and the symptoms that someone experiencing that trauma may face.
There are effective treatments for those burdened with this trauma. “Trauma, direct and intergenerational, seeps into all aspects of our lives that may be far more subtle than turning into a giant red panda, but therapy can help you to work through those challenges,” says Marianne.
Head to the link in bio to read about “The Effects of Intergenerational Trauma” and Marianne’s suggestions on how to seek treatment and find healing. 💛
06/06/2022
June is LGBTQIA+ Pride Month. A time we celebrate the value that is in each of us and remember those who have come before us who have fought, and continue to fight, for the right to be. To be protected. To be valued. To be seen. Here at we support and celebrate our LGBTQ+ community not just this month but every single day.
Swipe for resources that are available 24 hours a day, 7 days a week, 365 days a year.
Want to chat? Link in our bio to set your free consultation.💫
Questions? 📲1-844-646-3967
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It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that cooking is an amazing creative outlet that is proven to improve your mental health? One of the best short-term benefits of cooking is that it requires you to slow down and take your mind off the stresses of everyday life. In addition to that, you are also granted a feeling of accomplishment, all while nourishing your body.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://www.livekindly.co/7-surprising-ways-cooking-can-boost-your-mental-health/
It’s Mental Health Awareness Month and this month the team at is sharing what they do to care for their mental health every day!
Did you know that simply petting a dog lowers the stress hormone cortisol, while the social interaction between people and their dogs actually increases levels of the feel-good hormone oxytocin (the same hormone that bonds mothers to babies)?
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-friend-who-keeps-you-young #:~:text=Research%20has%20shown%20that%20simply,that%20bonds%20mothers%20to%20babies
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that by acknowledging and listing your accomplishments or some positive things that occurred in your day, no matter how small, you are then able to tune into the sources of goodness in your life? It's a habit that can change the emotional tone of your life, energizing you with positive feelings of gratitude—which may be why this practice is associated with significant increases in happiness.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that the brain is extremely sensitive to decreases in oxygen levels? When you take a walk outside, getting to breathe fresh outdoor air actually improves brain function, especially if you are cooped up in an office most of the day.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://www.advancedneurotherapy.com/blog/2015/09/10/walking-outside-brain
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that these techniques, also known as grounding techniques, are different from other relaxation exercises in that they focus heavily on distractions and quieting extreme emotions?
A small 2015 study found that just 1 hour of grounding exercises helps improve mood in people with anxiety and depression more than relaxation alone. An added benefit of grounding techniques is that they can be done at any time, without anyone else knowing that you’re using them.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://psychcentral.com/anxiety/using-the-five-senses-for-anxiety-relief
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that breathing exercises allow you to think more clearly and reduce feelings of anxiety? Studies have shown practicing breathing exercises and mindfulness can lead to better mental health and positive emotions, and alleviate stress and depression.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://www.mentalhealthfirstaid.org/2021/07/how-breathing-can-help-reduce-stress/
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that playing a sport helps you manage stress? Exercise causes your body to release endorphins, the chemicals in your brain that relieve pain and stress. It also reduces the levels of stress hormones, cortisol, and adrenaline. Studies have shown that 20 to 30 minutes of exercise each day can make people feel calmer.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://www.health.harvard.edu/staying-healthy/exercising-to-relax #:~:text=The%20mental%20benefits%20of%20aerobic,natural%20painkillers%20and%20mood%20elevators
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that setting and maintaining boundaries will help you conserve your emotional energy and can put you in a better mental state? With emotional and physical boundaries, you will develop autonomy and independence. Maintaining your assertiveness about your boundaries will also help bolster your self-esteem.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://nami-wake.org/creating-and-maintaining-healthy-boundaries/ #:~:text=Setting%20and%20maintaining%20boundaries%20will,in%20a%20better%20mental%20state.&text=With%20emotional%20and%20physical%20boundaries,help%20bolster%20your%20self%2Desteem
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that writing a gratitude list can help disconnect us from toxic, negative emotions? Writing a letter “shifts our attention” so that our focus is on positive emotions. A gratitude practice trains the brain to be more in tune with experiencing gratitude. A positive plus a positive equals more positives.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://www.scmp.com/better-life/well-being/article/3029655/mental-health-benefits-writing-gratitude-list-and
It’s Mental Health Awareness Month and this month the team at Mindworx is sharing what they do to care for their mental health every day!
Did you know that another great method of journaling is listing out some affirmations? More than just saying nice things to inflate our egos, affirmations can reinforce our strengths, help us address challenges with gusto, and keep our brain churning out the positive neurochemicals. Speaking affirmations aloud to ourselves can strengthen our resolve and legitimize our ambitions.
What do you do for your mental health every day?
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Source: https://healthcare.utah.edu/healthfeed/postings/2021/01/love-yourself-with-kind-words.php
It’s Mental Health Awareness Month! In honor of this, we asked our team the question:
“What do you do for your mental health every day?”
The team is going to be sharing each of their own tips all month long, to hopefully offer some ideas and insight into all the different ways we can take better care of our mental health.
What is “Everyday Mental Wellness”
The idea is that the way we live, the decisions we make, the habits we have, and the routines we follow can contribute positively or negatively to our overall mental state.
We’re Mindworx!
Mindworx is your mental health expert partner. From prevention-based education to evidenced-based clinical care, we guide and offer employees a full spectrum of solutions to address challenges - whether at work or at home.
Have you ever felt depressed about not being able to sleep?😴 Have you ever had difficulty falling asleep when feeling depressed? If you have, you are not alone because the relationship between sleep and depression is longstanding and complicated for many.
Restful and restorative sleep is a necessary aspect of emotional wellness. Without good sleep, our emotional resiliency is hindered, and we are less equipped to handle the stressors of life effectively. Perhaps Dr. Frederick Snyder said it best when he said,
“Troubled minds have troubled sleep, and troubled sleep leads to troubled minds.”
Source:
John Hopkins Medicine. “Depression and Sleep: Understanding the Connection.” Www.hopkinsmedicine.org, hopkinsmedicine.org/health/wellness-and-prevention/depression-and-sleep-understanding-the-connection. Accessed 14 Feb. 2022.
Mendelson, MD, Wallace B. “Sleep and Depression.” American Sleep Association, www.sleepassociation.org/sleep-disorders/more-sleep-disorders/sleep-and-depression/. Accessed 13 Feb. 2022.
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Bandipora
Multicultural CBT DBT
1115 Broadway, 12F
Bandipora
A Culturally Diverse Center for Cognitive and Dialectical Behavioral Therapies (CBT & DBT). Licensed Clinical Social Worker.
SATTI - The Sexual Addiction Treatment and Training Institute
Bandipora
SATTI is an outpatient program specializing in treating p**n and s*x addiction and in training other mental health professionals in this specialty.
Liliana Doyon LMFT
352 7th Avenue, New York, NY
Bandipora, 10001
Marriage and Family Therapist in New York, NY