Psychiatry Boutique PLLC

Another one to the bucket!
August run ✔️
Last minute registration - (yesterday 🤣💪)
Fleet Feet Furnace 5k - Stuart
maintaining 9min/mile pace
Heat is no joke.
Adjust things if you have to.
Listen to your body
HYDRATE
Stay focused and keep doing what you love 🥰☺️💪🏃‍♀️, Even if you are alone!
Priceless moments for you with you! Nothing else matters, just run! Do it.

Happy Weekend everyone!
Dr.P

Mariel Paralitici-Morales MD Adult, Child and Adolescent Psychiatrist

💚

I was recently featured on the Get Healthy Tampa Bay podcast with Dr. Reller. While on the podcast, I discussed depression, clinical depression, therapy, approach to self care and many more.

You can listen to the episode on your favorite streaming service or find it here:
https://gethealthytbpodcast.buzzsprout.com

Youtube: https://youtu.be/do05XTQtscM

I hope you get a chance to check it out and come back to let me know what you think!

Don’t forget to subscribe to Get Healthy Tampa Bay podcast so you can stay updated with each new episode.

Happy Wednesday,
Dr. P

“Self-care in essence is the mindful taking time to pay attention to you, not in a narcissistic way, but in a way that ensures that you are being cared for by you,”
~Maria Baratta, PhD, LCSW

Self-care practices are tools, also used as "coping strategies", that provide the structure that allow someone to deal with daily life demands and still remain within positive mindset.
Self-Care practices for ADHD should provide balance among 5 fundamental areas:
*physical needs: The basics: eat healthy, good sleep, shelter, drink water, exercise. Schedule important times: grocery shopping , cooking, etc.
*safety and security: financial security, emotional security. Get support if needed the guidance, professional help is always the safest.
*love and belonging: Self-care should include regular efforts to maintain positive relationships. Check in with yourself and make sure your relationships are strong and supportive in both directions.
*self-esteem, self-respect, and self-efficacy
(your belief in your ability to succeed): We often forget to give ourselves credit for our accomplishments. Let's focus on success instead of failures or mistakes. Take time of your day to reflect on what's is going well and what needs improvement. Even the smallest accomplishment, celebrate it! embrace it and own it! Count your blessings. Say NO when you have to! Maintain your boundaries firm all the time. Don't be hard on yourself.
*fulfilling your talents and potential: Know your values! What is really important to you? Are your daily actions aligned with what it is important to you? Do you need to make any changes to become a better version of yourself? Do I need to learn new skills to fully develop a new talent?

We all need to make time to fulfil our needs and always start small.
“If you don’t look after yourself, it is easy to become physically depleted, emotionally exhausted, resentful, depressed or angry, which in turn can mean your ADHD symptoms get worse, relationships suffer and performance at work suffers,”
- Jacqueline Sinfield

Patients with ADHD have challenges putting themselves first, they think they need to take care of everyone else and meet their expectations, before meeting their own. Self-care starts with our own believe that we are valuable and capable.

Self care is not selfish! Self - Care is Self - Love! Make it a habit!💪
Dr. P (source: www.chadd.org)

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
www.psychiatryboutique.com
(561)559-4480

Self-Care Saturday!
Trying new things and I love it!
Pickleball! It is super fun ;-)

Happy Saturday and enjoy your weekend! Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist

Love yourself the way you are! Even with it's faults. We are NOT perfect! NOBODY is!
If you are struggling, we are here to help, You are not alone!
Remember you are worthy and valuable.

Accepting new patients!
West Palm Beach, FL
(561)559-4480
www.psychiatryboutique.com

Happy Friday! Dr. P
Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist

Importance of self-care in Adolescents:
Self-care skills for adolescents are crucial for emotional, physical and mental development. Is anything they do to enjoy doing what makes them happy, maintaining their mental, emotional and physical health. It’s the time they focus on themselves. It can be experienced doing simple activities like reading a magazine, taking a bubble bath, or going for a run as examples. These skills help them to pay attention to their own physical and emotional needs helping in controlling their emotions in a healthier way. Skills that they carry on to adulthood.

Why is self-care important for students?
Studies has shown that students who practiced consistent self-care techniques, had better academic performance and lower academic stress.

You can all start, as parent or adolescent, to make some of these techniques a habit! It's simple and the more you do them, the faster will become part of your lifestyle, and routine. Don't wait and make them a habit!

Happy Thursday,
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

How to practice self-care in kids:
Mindfulness: Allows children to practice imaginative play, and/or crafts. This type of activity helps in developing different skills to work things out in their mind. Even more, they can join in yoga or something that helps them to get in touch with their inner self and you. This helps in gaining insight and awareness.

Talk about emotions with them: Use simple ways to communicate. Help them to talk about their emotions, and identify a specific emotion, Ex. Sadness. Then figure ways to manage it with them. It is very common to see adults that do not know how to manage their emotions, not even able how to identify them leading to a lot of problems. By teaching this early in childhood your child will learn how to understand, identify and manage their emotions properly giving them the skills to handle difficult situations better later as an adult.

Spent time together: Be attentive, and get out of the phone! Quality time with children is extra important.

Teach basic skills: personal hygiene (brush teeth, take a bath), healthy nutrition, say thank you, as examples.

Allow for downtime: Read to them, cuddle with them, watch TV with them, or go outside and watch the clouds float by, for example. They will learn that is ok to have downtime, and that these skills will help them slow down their busy lives in the future.

Be active: Easy to teach self-care habit! Just encourage an active lifestyle as young as possible. Play sports, go to the park, do bike rides, do long walks, do yoga, anything that maintains you and your child active. When we are active we are more likely to be healthier physically, mentally, and emotionally. Being active is a stress reliever technique that can be carried into their future.

Most likely you are already practicing all these skills with them. Just keep doing it and be consistent! When they are ready you will be surprised to see your child grow confident and independent. We are their role models!

These techniques are simple to implement! Just do it, be consistent and make it a habit!!💪
Dr. P
Happy Tuesday,

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Self care skills in children

Early implementation of self care skills in children is very important for proper overall development. The earlier we teach them consistent self care techniques, the better they will develop mentally and psychologically as adults.

I will be sharing soon how to practice or implement self-care skills in children! Stay tuned!

Happy Monday! Wishing you all a wonderful, and productive week!
Dr.P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Learning how to manage anxiety is a very important life skill that we can help our teens to develop.
1. Acknowledge their feelings: Anxiety is real, validate it. Tell them that you understand and acknowledge the situation and their feelings, tell them that you are confident they can handle it and that everything will be ok.
2. Encourage your child to talk about anxiety:
When you go through the possible scenarios that can provoke anxiety to them, can reduce the degree of anxiety your teen feels. Talking and listening helps you understand what's going on your teen's life. When they know that you understand and validate them, you are better able to help them to manage their worries and find solutions to other problem.
3. Encourage brave behavior: Encourage them to set baby goals for the things they feel anxious or worries about. Don't push them to face situations they are not ready yet. How to encourage brave behavior: -positive self talk
-self-compassion
-assertiveness
4. Help them feel safe and secure: Spend quality time with your teen. Do dinner together, have a family routine, make time in your family routine for things that your teen finds relaxing, like listening to music, reading books or going for walks. Spend time with people your teen likes, trust and feel comfortable around.
5. Encourage them healthy choices and self-care techniques: Encourage regular physical activity, sleep and healthy eating habits. Avoid caffeine, alcohol and other drugs. Avoid unnecessary stress. Do breathing exercises, muscle relaxation exercises or mindfulness exercises.
6. Get professional help: if your teen anxiety is persistent and already affecting one or more areas in their lives. You can start with your school counsellor, psychologist, pediatrician, local community health centers, or local mental health services.

May, Mental Health Awareness Month!
Happy Thursday,
Dr. P

Mariel Paralitici-Morales MD
www.psychiatryboutique.com
West Palm Beach, FL

selfcarefirst

Everyone can experience anxiety. It is a natural emotion, that is triggered through worry and fear, and alarms our body that danger or a sudden, threatening change is near. Many times anxiety becomes an exaggerated, unhealthy response.

Teenagers go through an array of changes and uncertainties throughout their phases. This can provoke anxious responses. Teenagers are all different and can experience and manifest anxiety in very different ways. For some teenagers, anxiety becomes a chronic, high-pitched state, interfering with their ability to attend school or impairing academic performance. Many areas of their lives become difficult, including but not limited to participating in extracurricular activities, making and keeping friends, and maintaining a supportive, flexible relationship within the family. Sometimes anxiety is limited to generalized, free-floating feelings of uneasiness. At other times, it develops into panic attacks and phobias.

Stay around for more,
Happy Wednesday,
Dr. P

Mariel Paralitici-Morales MD
Child, Adolescent and Adult Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Each teenager will manifest anxiety in a different way. Symptoms generally include worries and excessive fears, tendency to be excessively wary and vigilant, and feelings of inner restlessness.

In social settings, anxious teenagers may look dependent, withdrawn, or uneasy. They seem either overly restrained or overly emotional. They may be preoccupied with worries about losing control or unrealistic concerns about social competence.

Anxiety in adolescents usually stems from changes in the way their bodies look and feel, social acceptance, and conflicts about independence. When anxiety is too much, they may appear extremely shy, and later avoiding their usual activities or refuse to engage in new experiences. They can also express physical symptoms as well, called somatization. They may complain about stomach discomfort, cramps, muscle tension, headaches, pain in the limbs and back, fatigue, or discomfort associated with hormonal changes. They may flush, sweat, hyperventilate, shake, and startle easily.
Often in an attempt to relieve their fears and worries, they may engage in risky behaviors, drug experimentation, or impulsive sexual behavior.

Enjoy your Tuesday,
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

There are many benefits for your health, and for your entire wellbeing, if you incorporate self care routines in your life. Self care practices are activities that nurture different areas of our wellbeing, helping:
-increase energy
-reduces stress
-decrease risk of mental health issues
-decrease risk of physical illness
-improves productivity, concentration, ability to focus
-improves mood
-promotes feelings of happiness and joy

Starting new practices or adding new routines in our busy life, requires preparation, planning and a reason, motive, purpose for doing it.
The Self-Care cycle has 5 steps:
1. Understand what self-care is
2. Assess what your self-care already is. Where are you right now?
3. Find where you could improve and create a plan.
4. Hold yourself accountable for these goals
5. Decide a follow up date and stick to it.

For each self care area, choose an activity and repeat step 1-5, over and over again.

Happy Monday,
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Happy Wednesday!
Here some exercises that you can do to relieve anxiety.

Hope you find something you love to connect with yourself and relieve all the tension. If you like the feeling, why not making it a habit?

Think about it, and schedule it! Make it a habit!

Dr. P
Mariel Paralitici-Morales MD
Adult, child and adolescent psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Psychological self-care: Anything you do specifically to stimulate your mind and cultivate a healthy psyche. In other words, it's all about understanding and developing a loving healthy relationship with your mind. This involves learning, thinking and growing.

Examples: Drawing, writing, journaling, reading, listening to podcasts, new hobbies, engage with nature, among many other things.

Taking a few minutes daily to stimulate that mind/brain relationship is essential to having good mental health. Remember that thoughts led to emotions and later actions. Doing more activities that feed positive thoughts, will bring positive/good emotions with great outcomes. When we let out emotions take over under negative/bad thoughts, we are more likely to make impulsive/wrong decisions.

Take your time! Think about it, and make it a habit!💪
Happy Tuesday,
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

May - Mental Health Awareness Month

If you or someone you know is suffering from mental challenges you are not alone! Please reach out to someone. A friend, a neighbor, your parents, your teacher, counselor, your doctor, anyone that you trust, talk to someone.

We are open to new patients, serving Palm Beach County, Florida, located in West Palm Beach. I am here to help!

Dr. P
Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
www.psychiatryboutique.com
(561)559-4480

Dr.P at Psychiatry Boutique updated their business hours.

Dr.P at Psychiatry Boutique updated their address.

Los invito este martes 2 de Mayo, 2023 5-7pm al Seminario o Cumbre sobre gestacion por sustitución, donde varios expertos en distintas areas, incluyendo esta servidora, hablaremos de la infertilidad y algunas alternativas! No se lo pierdan!!

Para registrarse necesitas ir a este link y te llegara un email. El dia del evento, vas al email, click en el link y sigue los pasos incluyendo poner el email nuevamente!

https://www.eventbrite.com/e/reunion-con-los-expertos-cumbre-sobre-la-gestacion-por-sustitucion-tickets-624522332107

Gracias por su apoyo! Y nos vemos el martes!

Nos pueden encontrar en Intagram:pamelanicotra adan.nabel
p_psychiatryboutique endocrine.md_drperez

Carolina Sueldo Sheila Perez Colon
Dr.P at Psychiatry Boutique

Social Self-care: Activities that nurture our relationships with others.

How to practice Social self-care:
1. Set Boundaries.
2. Practice reaching out to others. Maintaining social relationships, it takes time and effort, from both sides.
3. Focus on Quality Time
4. Get Creative

Self-isolation increases the risk of depression, anxiety, hopelessness, worthlessness, helplessness, and sometimes suicidal thoughts. Maintaining healthy relationships and good social self-care will optimize your mental health.

If you have not started, you are not late! Start today and:

*Go out
*Have fun
*Cuddle with your pet
*Call your best friend, mom, or significant other.
*Write a letter and mail it
*Dance with your loved ones
*Meet up with a friend, walk and talk

Start today and make it a habit! 💪
Happy Monday!
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Simple things and simple moments that are priceless! and that recharges our souls!!

These were my co-workers at my last employed job!

What a TEAM! WHAT AN INCREDIBLE DREAM TEAM!

I am so grateful for having such amazing mentors, co-workers and now forever friends that continue to be part of my life! and the opportunity of continuing learning from them! I enjoy every single minute we spend together. Many more to come!

Rosita! I love the gift! The fact that was hand made by YOU makes it even more VALUABLE AND PRICELESS! I agree with the message 💯! YOU are AMAZING! and so TALENTED!

“There is NO health without mental health”

Gracias pq siempre q lo vea, me sacaras una sonrisa!! Adding this gift to my coping tool box! Anytime I need to smile… just look at this and think in Rosita and our dream team! 💕🥰😘

Til’ our next meet up!

To all my friends, but in particular to all my Florida girlfriends, and in honor of the Infertility Awareness week (April 23th-29th).. I am inviting you to join the 2023 South Florida Virtual’s Health Summit! Is tomorrow from 9-11am and you can join and register here.

It will be a discussion of different views of infertility, through the lens of different experts in different fields. I know most of the panelists and they are ALL AMAZING, POWERFUL WOMEN IN MEDICINE, who wants to share their expertise and to serve all through education!

Here the registration link!! Please share too to anyone interested!!

https://www.eventbrite.com/e/2023-south-florida-virtual-womens-health-summit-tickets-61798887034

Carolina Sueldo

Eventbrite None

"NO" is a very powerful word. Society by default teaches us that nearly every question's answer should be "yes". Marketing, advertising, commercials, most of our external stimuli out there is coaching us to say "yes". Would you like...?, Would you be interested in...?, Would you help me in...?, Would you mind if...? Does it sound familiar? Do you ever feel the "NEED" to say yes to any of these questions when you really wanted to say "NO"? When we say "Yes" every time we really wanted to say "No" we feel trapped, guilty, or frustrated as a result.
Because most of the time the expectation of the above questions is expected to be "yes", saying "NO" becomes very powerful, but only if we can manage it appropriately, which can often be very difficult.

***When to say "YES" or "NO"***
1. Be clear on what you want to say "yes" to, more importantly be clear on what and why you want to say NO. Its equally viable and relevant answers in the appropriate circumstances - but may yield dramatically different results.
2. Saying "yes" when we really mean no can lead to resentment, frustration, confusion, and dissatisfaction or even worse.
3. Know what is important to you.
4. If you don't know, make a reflection: It can look like this:
-Take a moment to slow down and sink into your body. Allow yourself to notice sensations in your body without seeking to change them. Relax and connect with your inner voice of knowledge. Notice how your body reacts. Is it energized? Does your body feel drained or depleted? One of those reactions will occur with Yes and the other with No in response to the question. Typically the response that energizes us the most is the answer.
5. Be honest first with yourself, then with others, (most difficult step, but the most liberating.
6. Start the "no" answer on something small first. Maybe something as simple as “Would you like more coffee?” or some similar question. Notice the satisfaction you feel in giving the honest answer. Notice how your body reacts and feels more alive. Experiment with new questions and new opportunities.

****How to say NO, when you already said YES...****
Honesty is a big factor! When speaking with honesty it is also important to speak with patience, compassion and understanding. Remember that what we are essentially doing is changing the message we have previously communicated. Do not allow guilt or shame to color the communication though. Speak clearly about your decision and the realization to change the answer. It feels liberating and powerful.

With openness and honesty we can all speak clearly from our hearts about what is truly yes and truly no. Over time it gets easier and we have to correct ourselves less and less. Make it a habit!

Happy Wednesday,
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Professional self-care: Actions or activities that helps in feeling balanced and fulfilled in your career. It's all about the things we do that are related to your professional/work life. It helps in having a healthy work-life balance and feeling more productive at work.

How to practice professional self-care:
*Be on time at work
*Schedule your lunchtime***
*Spend time with your coworkers
*At the end of the day, set your phone to Do Not Disturb for quality time at home
*Take courses, expand your knowledge, learn new things, go to conferences
*Work with a coach or mentor if needed.
*Take mental health (sick) day if need it.

Happy Monday! I wish you all an awesome week!! Rock it!! and start practicing more professional self-care today! Make it a habit!💪

International moment of laughter day is celebrated every year on April 14th. It is a way of reminding us to laugh OUT LOUD every day. Laughing is essential for breathing, and it has shown to raise self-confidence, relieve stress, increase optimism, defuses resistance to change, and enhances all your relationships.

How to observe:
-Make it a goal to laugh, make someone laugh and share a laugh!
-Share your ideas on social media:

Happy Friday, an excellent day to LAUGH!!
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
West Palm Beach, FL
www.psychiatryboutique.com
(561)559-4480

Journaling- Writing down our thoughts and feelings. When practiced regularly it brings clarity and better understanding of our patterns.

Journaling is a great way to vent your feelings. Studies showed that 74% of people who do or have journaled reported overall benefits, 65% reported improvement in their ability to manage stress and 33% of all these people reported they started
journaling specifically to manage stress.

When you journal, you are writing for you. You write down ANYTHING you want. You are in control of your story. When you write things down and later you take the time to review them, you will notice a lot of things, patterns, words, actions, behaviors that will start to make sense and to take form. Is like making a puzzle and slowly finding the pieces. We start to see things more clearly.

When you write emotions down, is literally taking that emotion out of you, out of your head and onto paper, reducing ruminations and worries. You are letting your brain to pause, and breath, settle, and observe. Other medical study reported that Emotion Focused Journaling resulted in better clinical outcomes (lowering anxiety and distress) as well as increased resilience (ability to overcome adversity) in just one month. These were sustained over the course of the study.

You don't have to journal every day, or write a book, or feel overwhelmed by just thinking about it. Just start, may be 3 times a week or set your own pace. Write for 5 mins as a start, may be you can bullet point some feelings, ideas. May be you just write the 3 most predominant feelings of the day and why. Something! Anything! a start is a start and is always the most important and difficult part of starting something. You can do this!

Join me and make it a habit! 💪

Happy Wednesday,
Dr. P

Mariel Paralitici-Morales MD
Adult, Child and Adolescent Psychiatrist
www.psychiatryboutique.com
(561)559-4480