March 4, 2025 • 35 mins
With special guest host Dr. Kisha Davis, MoCo's Health Officer, we dive into mental health and self-care with therapist Marilyn Spenadel from the Holistic Wellness Enrichment Center. Exploring the profound impact that mindfulness has on our mental well-being, Marilyn shares five transformative self-care tips to navigate life's challenges, as Dr. Kisha guides the discussion.
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Speaker 1 (00:02):
Good day and welcome to what's Happening, moco, an
authentic unscripted podcastfrom your Montgomery County
government Now here's your hostDerek Kenney.
Speaker 3 (00:17):
Good day and welcome to what's Happening, moco.
I'm your guest host, dr KeishaDavis.
It's my privilege.
On today's episode, we'refocused on mental health and
well-being.
Our guest today is MarilynSpanadel.
She's a local mental healththerapist with her Holistic
Wellness Enrichment Center.
Welcome to the program, marilyn.
Hello, marilyn will be sharingfive mindful self-care tips that
(00:39):
can come in handy duringchallenging times.
Before we go into those tips,let's learn a little bit more
about her.
Marilyn, it's such a pleasureto have you on the show today.
Thank you to Derek for lettingme pinch hit for him as the
county health officer.
We know that mental health isso important for everybody,
especially with what's going onright now and how stressed
people are feeling.
I would love for us, for you,to share just a little bit about
(01:03):
yourself and how you got intothis work.
Speaker 4 (01:05):
All right, thanks for asking.
So it's my pleasure to be here.
Everybody, take a nice deepbreath as we start the our talk
today.
Take a nice breath in and out.
Taking three deep breaths anhour, three times an hour, can
change your life.
And what I am is a mental healththerapist.
(01:26):
I got my master's at JohnsHopkins.
I went to Springbrook HighSchool.
So I'm Maryland from Maryland,grew up here in Montgomery
County.
I've been a mental healththerapist in the county now for
about 16 years.
I have a holistic center,holistic wellness enrichment
center and authentically youcounseling in Rockville because
I think it's important forpeople to be able to have a
place, a wellness center, theycan come to for stress and
(01:48):
wellness.
And the reason why I'm doingthis is because I've had trauma
ancestral trauma is are in mygenes and I know how to help
people.
I specialize in helping peoplelet go of trauma, things that
are happening in the world, anystress they might have, so they
don't need to pass it down tothe next generation.
My dad was a Holocaust survivorand I think because of that he
(02:08):
was very, he loved everyone andwas very resilient and that
within him and his relatives Ifeel like I'm helping the world
with to try to help peopleunderstand which I believe.
And people come to see me toget more spiritually connected
to the world and themselves andfind a sense of peace, sometimes
when there is none in the world.
I believe I took this picture inOcean City, maryland.
(02:30):
I ran to this one morning.
I don't get up at 630 in themorning usually, but to me the
light in this the sunlight is alight we all have in us and how
we can connect to others indarkness through the rays, and
it's possible and I do workshopsabout this in the community for
helping professionals andanyone.
And if anyone needs help withthat, come to me, call me.
(02:51):
I'm always.
I always pick up the phone whenpeople call, but also there's
plenty of therapists that arewilling to see you.
Now.
If you call psychology today orgo to wwwpsychologycom, you can
just put in your zip code andwhat you're looking for in your
insurance and you'll find peoplein your zip code to be able to
help you.
Speaker 3 (03:09):
Thank you.
Well, you know what deepmeaning this has for you, right?
Yes, big time Wanting to helppeople in their trauma, but also
recognizing the impact ofintergenerational trauma and you
know how that can trickle downand the impact of your family
and how that drives andmotivates you, and we are always
(03:33):
happy to have a MoCo native onthe show.
So what an honor and a pleasureto have you with us today.
Thank you, so nice to meet you.
Yes, I see you've brought sometools that might be helpful and
maybe you might want todemonstrate some of those.
Speaker 4 (03:48):
Yeah, yeah, I could take you on a little short
journey.
Sure, hopefully we can do thismore often and maybe have a
community event for this kind ofthing.
But if you connect to yoursenses sound, I have a little
box here I tell people about afive senses box to get out of
your head of worry.
Box here I tell people about afive senses box to get out of
(04:08):
your head of worry.
Put in here, like a box, thingsthat smell good, that little
bit of raisin, something thatwill help you kind of ground
yourself in the here and now.
Being more mindfully present isso important, so I can show you
how this sounds and close youreyes.
We can take a few deep breathsto see what that's like.
(04:38):
So how does that feel inside tohear that?
How does that feel it?
Speaker 3 (04:41):
feels so relaxing.
You know, the tone really justkind of brings you back to your
center and is kind of thatmotivation to clear out
everything else that's there.
Nice, isn't that?
Speaker 4 (04:53):
beautiful, it's beautiful, good.
And let me just tell you, like,if you can imagine a circle,
and we have thoughts andfeelings and behaviors 24-7,.
This is a circular loop thatcan be positive or negative.
If one of these thingsbehaviors, thoughts, feelings,
behaviors one's negative, thewhole thing can become negative.
But if you change your thoughtsor eat something healthy or
(05:13):
take a breath or feel, you know,feel, feel, your, your felt,
sense, that's what you feel whenyou're feeling that your sense
of being inside, the whole thingcan become more positive.
So you have more control thanyou think.
And if you could try to focuson what you can control instead
of what you can't, life can beso much sweeter.
And you know, and transcendinginto your moments, to being with
(05:34):
somebody or really be with themand not thinking about the past
or the future, to enjoy like adinner, to really, really,
really enjoy it every little bitso you don't rush through it,
to be mindfully present can helpanybody's life.
Speaker 3 (05:46):
I love that.
I often, you know, wouldcounsel patients when we're
talking about eating and theimportance of mindful eating and
how often you sit down and eatsomething and don't even
remember what it was, what ittasted like.
You go out for a fancy dinnerand don't even pay attention to
it.
So really to take that pause toenjoy your food, to savor the
taste and the smell and and andall of those things and you know
(06:08):
, and to to give thanks for itas well for the folks that have
prepared it.
So you know, maybe we can moveinto some of your five tips, and
I think there's a lot of thingsthat you've brought with us to
brought with you to, to helpdemonstrate some of those five
tips To bring it more to life.
I want to help people learn toactively listen or not actively
listen.
Speaker 4 (06:26):
This listening is really important, but actively
live actively live is soimportant.
To feel present and enjoyingyour moments can can just you
can remember these things.
I mean, it's a freezing dayoutside, so I'm trying to bring
some sunshine into it.
Speaker 3 (06:39):
That's right.
We've got the sunshine herefrom the beach.
We all wish we were at thebeach right now.
Speaker 4 (06:44):
I know and you can, I tell my kids we went to Jamaica
before.
When it's freezing outside,think Jamaica.
Speaker 3 (06:49):
Right.
Speaker 4 (06:49):
Warm thoughts, warm people.
Speaker 2 (06:51):
And that's wonderful.
Speaker 4 (06:52):
Okay, so here here's some tips you all so, to
mindfully pause daily, to findpeace of mind and body.
Practice mindfulness Like Isaid in meditation, create a
practice of self-care is soimportant number one.
Speaker 3 (07:07):
Number one creating a practice of self-care.
Yes, I love that, thank you.
Speaker 4 (07:11):
Instead of having a cup that's half full or half
empty, have a pitcher nearby ofinternal resources, like things
I'm talking about sound what youlove to do and what makes you
feel like your authentic self,dance, do something every day to
have fun.
And those are like internalresources you can connect to.
And also I meditate with peopleand help them find the light
that's in them that they maybehave been missing.
(07:33):
Sometimes people during theirlife.
They kind of do things forothers too much instead of
giving to themselves, so sothink about those things ahead
of time.
Speaker 3 (07:42):
What drives you, what brings you, brings you peace,
and have that stockpile ofthings that you know are going
to help to center you and bringcalm into your life, that's
great, yeah good and have like astrength kit of these ideas so
when you're stressed you can goto it.
Speaker 4 (07:58):
I give people these stickers that say let your light
and heart shine Deep, breatheto find peace your strength kit.
And so you could just putthings in there, you know, or
make it yourself and just getthings you could journal about
what you're grateful for, whatyou're grateful about yourself
first.
I think it's so important towrite down and then what you're
grateful about your life and theday and so many things to tell
(08:19):
you all.
I can't do it all in half anhour.
And one more thing threequestions you can ask your
family.
The first question they'reabout compassion.
I thought of these over COVID,when some families were coming
to me.
They weren't getting along well.
What did you do today to showyourself compassion?
Number one you know they weremeeting today.
We're trying to put good thingsout into the world of hope.
Number two what does someone dofor you?
(08:41):
Not to make you dinner or lunch, which is really nice, but how
did they show you how to be morecompassionate for yourself?
Like teach you something thatcan help you.
And then and then the lastthing is is what did you do for
somebody else to show themcompassion?
Smile at people is so important, like this right here.
Smiling is a good.
It's good for your soul.
Speaker 3 (09:00):
Smiling is good for your soul, so I love those.
So how did you show yourselfcompassion?
How did someone show youcompassion and how are you going
to show compassion to others?
What a great mantra to live byand to think about that every
day.
Speaker 4 (09:14):
Right and smiling at somebody and feeling what that
feels like internally when yousmile at someone and they can
pass it down to the next person.
Speaker 3 (09:27):
And we know that those endorphins from smiling
medically actually the more yousmile, the more you laugh.
There's a whole I do a wholetalk on laugh yoga, but we know
how that really does get thosepositive endorphins going.
So that's, that's great.
So what's what's number?
Speaker 4 (09:36):
two.
Okay, yes, so here we go.
So the pause dailies, numberone, and having a mindful
practice stay physically active,because that can help you think
better.
I did the stair, not the stairmaster elliptical this morning
for like a half an hour so thatmy mind would be better, more
present.
And it's so important to bephysically active.
And they say, if you don't useit, you lose it.
So try to move like at least ahalf an hour a day.
(09:59):
Cardiologists say to take awalk outside with your dog and
then when you walk outside,mindfully connect to nature.
I take people on a nature walkwhen they're at my office.
If it's a nice day, we'll walkand talk, which is beautiful.
You connect to nature.
You really look at a tree likeyou've never looked at it before
.
Speaker 3 (10:16):
You know, touch the tree.
Look at the sky and theeverything, and we know how much
physical activity we talk about, the benefits for our heart and
for our waistline, but there'salso so many mental health
benefits.
We know that when folks get outand walk, commune with nature,
it helps to decrease thosestress and anxiety levels and
our mental health.
Long-term, in terms of memory,it's the thing that has been
(10:39):
shown to help prevent and delayAlzheimer's.
And so so many benefits forwalking.
Getting outdoors is even betterwhen you can and we know
sometimes it's cold, like it'sbeen really cold, but as much as
you can get out in small burstsand long bursts, so that's just
great to reinforce andappreciate what you're seeing
outside.
Speaker 4 (10:57):
really mindfully connect to it.
Speaker 2 (10:58):
Yeah, yeah it changes everything yeah.
Yeah.
Speaker 4 (11:05):
And life can be so much better that way.
So, okay, so that's that.
And also drink and eat healthytoo Like six to eight glasses of
water supposedly is good, andask your doctor if that's a good
idea.
And to eat healthy food, youknow, like vegetables.
Maybe, if you're really hungryand you get home instead of
nibbling on chips and stuff, canfill you up a little bit.
Speaker 3 (11:20):
Yeah, you got to nourish your mind, body and soul
right, putting good food in sothat good stuff comes out.
And there has been goodevidence that when you're
especially eating a lot of thoseultra-processed foods, they're
not good for us physically.
We know about the way it weighsdown our hearts and our
waistlines in terms of fat.
But it also weighs us downmentally and there have been
(11:43):
lots of studies that when youeat better you feel better.
Speaker 4 (11:50):
So I'm so glad that you bring that up and don't try.
You know, if you had a bad day,tomorrow can be a different day
.
Small increments of changes canmake a big difference.
Yeah, yeah, yeah and um, okay.
So the next one is mindfullyconnect with yourself and others
, which we talked about.
Have a good support system isso important.
That's the number one thingthat keeps people living longer
older people If they live in acommunity with nice people and
(12:11):
they do activities that theylove.
And just try to connect topeople, because when people
isolate themselves, then usuallyyou know it's unhealthy for
their mental health and physicalhealth.
Speaker 3 (12:21):
The importance of connection.
I know, you know COVID wasreally hard on our seniors
because they had to bedisconnected from so many folks.
And folks in Montgomery Countyknow my grandmother's 106.
And a lot of that I credit toher community, to the folks that
are around her.
And still being able to connectup to folks you know telephone
and video and all of thosethings really do make a
difference.
So check in on that person thatyou haven't heard from in a
(12:43):
while, and it does make adifference for.
So check in on that person thatyou haven't heard from in a
while and, um it, it does make adifference for them and for you
, for the person giving andreceiving that phone call Good,
good, and you both get it.
Speaker 4 (12:52):
It's really important for both of you to make
long-term memories.
Absolutely, um, yay.
So what is the next one?
Um, because, and also everyonewho wants to feel that they
matter.
Yeah, right, yeah, it's soimportant to check in with
people and really listen to them.
As I said in the beginning,active listening as well as
(13:12):
active living.
Repeat back what people say,just to make sure you heard it
the right way, because I couldsay the same thing to 10 people
in the room and each personinterpret differently, so it's
good to know what they heard yousay and if you're going to try
to help somebody the sandwichcommunication you've heard of
that.
You start with somethingpositive and then say something
in the middle that will helpthem or help you to help them or
you want to work on, and thenyou end with something positive.
Speaker 2 (13:34):
Yeah.
Speaker 4 (13:35):
So it's easier to understand it.
Speaker 3 (13:37):
Yeah, yeah, oh, go ahead.
Ok, are we at five?
We're at three.
Speaker 4 (13:41):
Oh, oh my goodness, we're only at three.
So funny.
These are great tips.
Two more things Then.
I want to do something tellabout the stop technique and
another thing to help people.
But prioritize sleep is reallyimportant.
Having six to eight, not six.
Eight hour sleep, I'm sure, isideal, because people often come
to me and they're depressed andI've noticed, and we talk about
(14:03):
it, they haven't had enoughsleep, so depression can can you
know it?
Speaker 3 (14:08):
can it trickles down?
You know the sleep in terms ofour you know just your ability
to function the next day, butalso depression and mood and
weight and blood pressure anddiabetes.
All of those things we know areconnected if you're not getting
good sleep.
It's part of my five healthtips too.
Speaker 4 (14:22):
Yes, yes, and then there there's five boxes that I
show you this.
I did a sleep workshop one timeat my office.
In here I have things thatconnect the senses, like
something that smells good, likeI don't know if I have time for
this.
Speaker 3 (14:37):
Do you have tips for people who might have trouble
falling asleep?
Speaker 4 (14:40):
Yes, Well, this really really helps people, like
have something soft, a nicebells in here, something that
smells really good, because whenyou connect to these things you
can have the thoughts kind ofdrift away and also, oh, this is
really good Before you go tobed, if people are on their
thoughts a lot and are worried alot, write down things that
you're worried about, or a listfor tomorrow and put it in the
(15:03):
drawer and shut the drawer nextto you.
Or a list for tomorrow and putit in the drawer and shut the
drawer next to you and you'llhave time tomorrow and say I'm
just going to worry, or look atthat for this time, this time,
not the whole day.
Worry Well often, if you put itaway.
Speaker 3 (15:15):
then it's not such an issue anymore.
Yeah, Write it down, get it outof your head and then put it
away.
Speaker 4 (15:19):
That helps right yeah , and meditate before you go to
bed.
There's so many apps.
Speaker 3 (15:30):
So before you go to bed, there's so many apps, so
many apps and, you know, end theday with gratitude, so thinking
of what are those things at theend of the day, so that your
brain is perseverating on thepositive from the day, always,
and then you go to sleep, maybethinking positive thoughts, and
think of something positive youwant to dream about.
Speaker 4 (15:38):
And there's a better chance it will be a positive
dream and you'll wake up happier.
Yeah, and that's so important,and what you're grateful for
about yourself and others it'sso important to think about,
that's so important, right?
No matter what, no matter what,there's hope even in the
darkness.
Even in the darkness.
Speaker 2 (15:52):
And I think your family is evidence of that right
.
Speaker 3 (15:54):
Even as a Holocaust survivor.
Speaker 4 (15:56):
My father was a survivor and he felt so guilty.
He's the only one who survived.
So I learned how to let histhings that kind of trickle down
in me, how to let his thingsthat kind of trickle down in me,
how to let it go, with atechnique called advanced
integrative therapy.
And it's amazing To me, it'slike the best thing since sliced
bread.
I learned it as a therapist andcan help others learn to let go
of anything that they'resuffering from, even if the time
(16:17):
that they're suffering Rightnow, if anybody's stressed, they
can learn a technique that canlet them go of the stress
whatever it is in the body.
I teach it to them.
I don't do it to them so theycan have it for the rest of
their life to do it and then letgo of the trigger.
This from the shot, the topdown to their chakras, which I
didn't believe in, but it theyreally, really.
There's such a thing, as youknow, energy centers in the body
(16:39):
that hold on to stress and then, when we do that, after that we
bring in and instill a newpositive core belief called it's
called advanced integrativetherapy and this has changed
people's lives and it's justamazing and it's something you
really can't think about you,just feel it, the felt sense
within you.
Speaker 2 (16:53):
Yeah.
Speaker 4 (16:53):
I feel the shift.
Speaker 3 (16:54):
Folks need to know about these techniques.
Is there any of that that youcan share with us today?
I don't want to shortchange it,so it might be longer than the
time that we have left.
Oh, how much time do we haveleft?
Speaker 4 (17:03):
I think yeah oh really, oh good, I was talking
so fast, I didn't know.
Sorry, I had my watch.
Um, oh my gosh, there's so muchto tell you all.
There's two things I want totell you all.
There's something called um.
This is something a little bitdifferent, called the pod
technique.
It's we can.
I know a lot of people arefeeling anxiety.
It's a technique I can teachyou right now that would be
great.
(17:24):
it's a's a visualization Ifpeople are visual, you can do it
, and if not, just follow myvoice, we'll do this now.
Okay, I'll start with this andthen I just want to teach
something that people can have.
They can listen to it again andagain.
Yes, and it can change anythinginside if it makes sense, if
you're visual and if you're evertoo much for you as we're doing
(17:52):
this, and the audience too,open your eyes and try to get
settled in your body andreground it and walk around if
you feel your emotionsescalating too much, because
it's not supposed to do that.
It's supposed to give you peace.
So here we go Try to getcentered in your body, take a
nice deep breath in through yournose and exhale deeply and
completely out of your mouthlike you're blowing away a
feather, and try to feel likeyou are in your body, that your
(18:16):
feet are on the ground, you feelyour back against the chair,
you feel the energy in the roomor the smells in the room or the
temperature on your skin, anytaste you might have in your
mouth from the temperature onyour skin, any taste you might
have in your mouth from earliertoday.
And again, take a nice deepbreath in, connect to your
breath and exhale deeply andcompletely.
And a couple of things.
(18:36):
Imagine we're on some safewater right now.
If you like water, take abreath in and exhale what you
don't need, that's within you,into the water right now.
If you could do it, what wouldthat feel like?
How would your body feel?
Just try to bring yourself somecompassion.
(18:57):
And then one more thing Pretendlike there's clouds above us
beautiful clouds, whatever coloryou want them to be.
Take a breath in and exhale intothese clouds and see any kind
of angst you might have within.
(19:17):
Drift away and then take abreath in and breathe out.
Breathe in, do a body scan andgo to a place in your body you
might have stress.
Go to a place in your body youmight have stress and sit in
that area.
Accepting how you feel is soimportant.
Validate your feelings and justbreathe.
The inhale of acceptance andthe exhale of letting things go
(19:38):
can be so helpful.
And then a couple more things.
Imagine there's a beautifullight above you this could be
your best self or compassion foryourself or just some peace in
the world and breathe in.
Breathe this light over yourshoulders to relax your
(20:00):
shoulders.
Breathe into your heart thisbeautiful light which with each
exhale, especially on the inhale, have this light in your heart,
grow bigger and bigger to giveyou peace.
Whatever you need right now,you can see in this light and
you can even draw this whenyou're done with this exercise.
(20:20):
We all have the ability.
This could be one of yourinternal resources to go to
whenever you're at stress.
In stress, you know it can bepositive too.
It'd be positive stress tomotivate you.
Okay, now we're going to do thepod technique.
This might be too much for you,all all these different things,
(20:41):
but if you can go to a place inyour body now that you do have
stress so feelings are calledfeelings because people feel
them, and so let's say it's inyour heart, of course, get your
heart checked out or yourstomach.
Go to a place in your bodyright now that you have stress
to do with your life right nowor whatever the stress is from,
and you don't have to defineyourself by any stress in your
(21:02):
life.
But if you can just go thereand put a color to the stress in
your body or whatever this isyou don't want to hold on to,
and once you've done that,breathe in and breathe out and
move this color up a few inches,it was Okay, and then bring the
color out in front of you asfar as you can put it away and
(21:35):
the feeling Okay, I'm doing alittle bit quicker Now bring it
back as close as you can bearand change it to a color that
you love and that can changeeverything.
Now I'm going to count to threeand when I get to three you
decide if you want to get rid ofthis color and feeling forever
or keep it the color that youlove.
(21:56):
More you can talk about it orjournal about it more, and so,
if that makes sense, okay, I'lldo this now.
One, two, three.
Speaker 2 (22:09):
That's amazing.
Speaker 4 (22:10):
Really, how did you feel it?
Speaker 3 (22:11):
is amazing, it's so you know, calming and centering,
and I kind of go to the pain Iget in my hip and like, well,
can I get that out of there?
And so that feels a little bitlooser now.
And you know, I think just themomentary pause I think it feels
like a long time.
I didn't time it, but I know itwasn't that long, it was only a
(22:32):
minute or two, which also Ithink is a good reminder for
folks that it doesn't take thatlong.
I think sometimes feel likepeople get so concerned that if
you tell them to meditate or doyoga that it's going to take so
much time out of their day andit just takes a few moments to
center and pause and to bringcome back with more focus.
Speaker 4 (22:55):
Good, excellent.
And the breath is so important.
Connecting to your breath right.
It's so important because that'syour life force and you're
acknowledging your life when youbreathe in.
And if you do it a few times anhour like a 12, 1220, 1245,
take three deep breaths canchange everything and something
else.
This is really good to do.
Let's say right now, let's sayyou're stressed and this is
(23:17):
something that really reallyhelps.
You clap your hands, rub yourhands together and then put your
hands over your heart, closeyour eyes and take a nice deep
breath in A couple breaths thisis great, mocha.
Speaker 3 (23:44):
We are getting so many great tips today.
Yeah, I hope folks are writingthese down.
We'll have them on the websiteafter.
But so many great tips thethings that you can use in the
moment to just bring yourselfsome calm in the midst of a
crazy day maybe you just left ameeting and right before a
meeting, left a meeting andbefore a meeting before a
meeting, taking that transition,take that moment for yourself.
Speaker 2 (24:06):
It is.
It's a really amazing, I lovethat Okay.
Speaker 4 (24:09):
So the fifth tip Okay .
Number five, yes, number five,the big drum roll seek
professional help when you needit.
That's the right fit.
It's so important.
Sometimes you might see someoneand they don't get you, or it's
too much.
Cognitive therapy A lot ofcognitive therapists are coming
to me now so they can learnthese somatic techniques.
It's a different way of doingtherapy.
Speaker 3 (24:29):
Tell us a little bit about how to find the right
person, yes, and maybe how toknow if the person you have is
the wrong person.
Speaker 4 (24:36):
That's so good to ask , thank you.
So I said psychologytodaycom isI.
It's the best resource, but alot of people are telling me too
that they haven't found anybodythat will call them back.
So you just if you could bepatient with people, you put in
your zip code.
You put in what you're lookingfor or what things have happened
to you, if you have diabetes,if you have any physical
problems sometimes peoplespecialize in that.
(24:57):
I do with diabetes and physicalproblems too and cancer.
I help people that aresuffering with that.
So you just put in what youwant and hopefully you get
things back.
You can always write me or callme and and if I'm not the right
fit, it's fine, I can.
I can put it on a listserv thatI have attached, connected to
about a thousand people on alistserv to see if there's
(25:18):
anyone you know for you.
And it should be easy.
It should be easy to find atherapist that takes your
insurance.
I take insurance, most of them.
Speaker 3 (25:25):
Yeah, and there there are lots of resources.
There's also online resourcesfor folks.
Speaker 4 (25:28):
Yes, and you have some too.
Speaker 3 (25:29):
Part of the county right yes, and so there is a
number to call for the county,so the crisis center
240-777-4000.
If folks are experiencing acrisis, the crisis center on
Picard street is open 24 seven,and so we want folks to know
that that is a resource foravailable for folks, regardless
of insurance.
We do also have mental healthcounseling for children and
(25:54):
adults.
So, again, folks can call thecrisis center and they can help
get them connected up.
Speaker 4 (25:59):
And I have a list of references I can.
You all can put online that Ihave that I I've given a lot of
workshops and something calledhope connections If anyone's
suffering with cancer.
Speaker 3 (26:08):
they're amazing, I think I haven't heard of them,
but I think it's important thatyou mentioned the mind body
connection.
So, yes, huge, you know, andthe fact that you specialize in
folks with diabetes.
What I would see with you know,and the fact that you
specialize in folks withdiabetes, what I would see with
you know, when I'm seeingpatients with diabetes is, you
know that it's a big diagnosisand coming to terms with that
(26:39):
and sometimes there can be adepression or anxiety there, and
that took away some of thestigma and fear.
When people might be strugglingwith controlling their medical
condition.
There's often, you know, somemental health tips and tricks
that can help them with that aswell.
So I love that you are reallyintegrating the mind and body in
that.
That's so important.
Speaker 4 (26:56):
Yes, and when your mind's at peace, then your
body's more at peace, absolutely, and vice versa.
I don't know if there's time, Iwould love to teach tapping.
Speaker 3 (27:03):
Yes, let's do some tapping Okay.
Speaker 2 (27:05):
You know what it is.
Speaker 4 (27:06):
We did some.
Yes, yeah, you get it.
It's tapping on meridian pointsin the body that hold on to
stress, and so and I'll leaveyou one of these if you helpful-
tools.
Speaker 3 (27:19):
I hope our audience is Joy.
You're getting all these freetips.
I don't mind.
I don't mind.
Speaker 4 (27:25):
I want to help the world.
That's why I'm here.
I think this is great.
Well, yeah, let's do sometapping, okay.
So well, this is something thatthey're going to put on.
I'll leave it for you, you canprint it out and all that.
So tapping is tapping onmeridian points that hold on to
stress, and I'll show you wherethey are.
They're here, here, here, here,here, here, here.
This is a chakra, and down here, and when you tap on them, you
(27:48):
say even though I'm stressed oreven though, whatever it could
be anything, I deeply andcompletely accept myself.
What do those words mean to you?
Speaker 3 (27:56):
Regardless of what's going on, it's going to be okay,
yes, and I'm going to be okay,yes.
Speaker 4 (28:01):
And I'm going to be okay.
Yes, it's true.
Yeah, it's true, and don'tdefine yourself by your
diagnosis or what's happeningaround you or in the world.
You're so much more than thatthe light you know in you and
everyone you know.
We're all here to help eachother, I think, and uplift each
other.
I think that's really important, absolutely.
So let's do this and you closeyour eyes.
Okay, I think that's reallyimportant.
Speaker 2 (28:19):
Absolutely so.
Speaker 4 (28:19):
Let's do this and you close your eyes, okay, and I'll
tell you where to tap you sayyou tap on the side of your hand
.
Even though I'm stressed.
Even though I'm stressed.
Speaker 2 (28:27):
I deeply, I deeply, and completely, and completely.
Speaker 4 (28:30):
Accept myself.
Speaker 2 (28:31):
Accept myself Excellent, and then the top of
your head Even though, I'mstressed, even and completely
accept myself and then inside ofyour eyebrow, even though I'm
stressed, I deeply andcompletely accept myself, and
then outside of your eyebrow,even though, I'm stressed, I
(28:53):
deeply and completely acceptmyself and then a few more under
your eye, even though I'mstressed, I deeply and
completely accept myself Underyour nose, even though I'm
stressed, even though I'mstressed, I deeply and
completely accept myself Underyour nose, even though I'm
stressed- I deeply andcompletely accept myself, and
then your chin even though I'mstressed, I deeply and
(29:14):
completely, accept myself Twomore, even though I'm stressed,
I deeply and completely acceptmyself, and on the bottom of
your ribs.
Even though I'm stressed- Ideeply and completely accept
myself.
Speaker 4 (29:30):
You need to put your hands up on your lap and take a
few cleansing breaths.
I'm more relaxed, are you?
Yeah, yeah, I'm more relaxed,are you?
Speaker 3 (29:45):
Yeah, yeah, I'm more relaxed.
I hope those folks, those ofyou who are watching at home,
are feeling more relaxed too Metoo.
Speaker 4 (29:51):
And if it's too much to do all that, you can just do
this and say the same thing.
It's a shortcut, Even thoughI'm stressed, I deeply and
completely accept myself.
I've done this like 15 yearsand now everything gets so.
Your body remembers that musclememory.
It gets very relaxed.
So when you're sitting in thatmeeting and you're feeling
stressed, put your hands downout of sight and just you can
(30:12):
tap away and folks won't know,or just deep breathe they might
know you're doing something.
Speaker 3 (30:16):
Yep, yep, oh, what a great tip.
Speaker 4 (30:18):
Yeah, good, so are we done.
I don't know if we have moretime.
Speaker 3 (30:28):
Do you want to share?
Sure, some of these.
So we have a few pictures.
We're going to talk throughthem and we'll put them up on
the screen so you can see.
Speaker 4 (30:32):
So I don't know if you can see this.
You all this says let there besunshine in your soul.
Today, you know, try to dosomething, something that makes
you feel like you, that you loveto do dance, sing, cook.
Do something that just you knowthat you love doing and that
can help you bring sunshine inyour soul and then you give that
to others and you can helpothers find that also.
And if we could spread love asquickly as we could spread hate
(30:57):
and negativity, what an amazingworld we would live in.
So open up your heart toeverything, if you can.
There's a book calledUntethered Soul.
I have it down here somewhere Ibrought a lot of things by
Michael Singer, and the firstpart and middle part is all
about not being tethered toother people's stuff and your
own stuff, just to be not eventethered, but just keep your
(31:18):
heart open, because when youclose your heart, you push your
feelings down.
That's where a lot of sicknesscan come from.
I think Absolutely.
Speaker 2 (31:26):
So acknowledge your feelings.
Speaker 4 (31:27):
All feelings are okay , unless they're too much, too
much sadness and feeling like acloud's over you.
Then you call up and you find atherapist and find you a good
match Like I said, we reallydidn't talk about it Someone you
feel comfortable opening upwith, nonjudgmental, you feel
like you're in a safe place withthem and they listen to you and
they get you and go more thanonce.
You know, go a few times.
It could really help and youknow you could have goals if
(31:49):
you'd like and have like youknow, like when you get to a
certain point you've had enough,and some of my clients come
just once a month to check inwhich is nice, and then one more
is is is nice, and then onemore is is this one is really
pretty.
And this is just having yourpicture of internal resources
that you can fill up and sendout into the world and vice
versa.
It comes back to you.
Speaker 2 (32:10):
You know, yeah, yeah, beautiful.
Speaker 3 (32:12):
Take any of these.
Well, we've, we've, you'veimparted, marilyn, you've
imparted so much wisdom to ustoday.
Thank you, these wonderful topfive tips.
So practice mindfulness.
Speaker 4 (32:22):
Yes, get physically active, mindfully connect with
yourself and others, prioritizesleep and seek professional help
, and don't be afraid to do so,yes, when you had help, and my
biggest thing I want to tell youall is let's say God forbid
you're thinking of suicide.
Please get help, don't thinktwice about it.
(32:43):
Go to a hospital.
They're very helpful.
I used to work at AdventistBehavioral Health.
Go to Shady Grove and thenAdventist.
It's a psychiatric hospitalright next door.
Just to make sure you're safe,go there, bring someone there.
Don't question it too much,right?
Speaker 2 (32:57):
You don't want anything to happen to you.
Speaker 4 (32:58):
You need to be safe or a relative.
Speaker 3 (33:01):
Absolutely.
Don't hold that inside.
Speaker 4 (33:03):
No, no, no, there's always help out there.
Advocate for yourself.
It's so important, advocatingfor what's important for you,
for your family, what you need,and until someone listens, keep
on talking.
Until someone in the communityor relative listens to you and
gives you the help you need.
Speaker 3 (33:18):
Absolutely.
So many great tips you'veshared.
Any last final words before wewrap up?
Speaker 4 (33:23):
Oh, my God, there's always hope, always hope.
Don't ever give up, you all.
I have some of these for youguys, some rocks.
They're called self-care stones.
I was giving these out at myoffice just to show people for
themselves.
You know to have self-care.
You know when you're, whenyou're stressed to to rub on
(33:43):
something that is smooth, getout of your head.
The head can be a dangerousplace thinking too much the
monkey brain, they call it.
Speaker 2 (33:50):
So yeah, if you, if you were to stress get out of
your bed and having something tohold on to.
That's right.
I've got my stone.
Speaker 4 (33:56):
Yeah, and and and just don't give up on yourself
or others.
My stone, yeah and and and.
Just don't give up on yourselfor others.
Try to make small changes,exercise, connect to animals,
connect to people and try tomindfully feel present within
your body.
Your felt sense is that energyinside of you.
Connect to and it's there andit can give you peace whenever
you need it.
Speaker 3 (34:15):
Well, this is wonderful, Marilyn.
Thank you so much for joiningus.
Speaker 4 (34:18):
You've shared so many wonderful tips.
Speaker 3 (34:20):
My heart is open.
I feel so calm and relaxed, atpeace.
We just appreciate you comingin and sharing your tips, we'll
have to have you back.
I will turn the podcast seatback over to Derek for the next
time.
We missed him today, but it's apleasure being here.
Speaker 4 (34:35):
My pleasure, peace to everybody, and love.
And love is always the answer,I believe.
And just try to love yourselfand others, but don't forget to
fill up your glass, your cup,your pitcher first, before you
fill up anyone else's.
Thank you, marilyn Sure, takecare everybody.
Speaker 1 (34:53):
Thanks for listening to what's Happening, MoCo.
Please subscribe via yourfavorite podcasting platform and
follow us on Facebook.
This podcast is brought to youby County Cable Montgomery, your
source for news and informationfrom the Montgomery County
(35:13):
government.
Connect with us via cable,Facebook, Instagram or YouTube
by searching for County CableMoCo.
Good day and welcome to what's Happening, moco, an
authentic unscripted podcastfrom your Montgomery County
government Now here's your hostDerek Kenney.
Speaker 3 (00:17):
Good day and welcome to what's Happening, moco.
I'm your guest host, dr KeishaDavis.
It's my privilege.
On today's episode, we'refocused on mental health and
well-being.
Our guest today is MarilynSpanadel.
She's a local mental healththerapist with her Holistic
Wellness Enrichment Center.
Welcome to the program, marilyn.
Hello, marilyn will be sharingfive mindful self-care tips that
(00:39):
can come in handy duringchallenging times.
Before we go into those tips,let's learn a little bit more
about her.
Marilyn, it's such a pleasureto have you on the show today.
Thank you to Derek for lettingme pinch hit for him as the
county health officer.
We know that mental health isso important for everybody,
especially with what's going onright now and how stressed
people are feeling.
I would love for us, for you,to share just a little bit about
(01:03):
yourself and how you got intothis work.
Speaker 4 (01:05):
All right, thanks for asking.
So it's my pleasure to be here.
Everybody, take a nice deepbreath as we start the our talk
today.
Take a nice breath in and out.
Taking three deep breaths anhour, three times an hour, can
change your life.
And what I am is a mental healththerapist.
(01:26):
I got my master's at JohnsHopkins.
I went to Springbrook HighSchool.
So I'm Maryland from Maryland,grew up here in Montgomery
County.
I've been a mental healththerapist in the county now for
about 16 years.
I have a holistic center,holistic wellness enrichment
center and authentically youcounseling in Rockville because
I think it's important forpeople to be able to have a
place, a wellness center, theycan come to for stress and
(01:48):
wellness.
And the reason why I'm doingthis is because I've had trauma
ancestral trauma is are in mygenes and I know how to help
people.
I specialize in helping peoplelet go of trauma, things that
are happening in the world, anystress they might have, so they
don't need to pass it down tothe next generation.
My dad was a Holocaust survivorand I think because of that he
(02:08):
was very, he loved everyone andwas very resilient and that
within him and his relatives Ifeel like I'm helping the world
with to try to help peopleunderstand which I believe.
And people come to see me toget more spiritually connected
to the world and themselves andfind a sense of peace, sometimes
when there is none in the world.
I believe I took this picture inOcean City, maryland.
(02:30):
I ran to this one morning.
I don't get up at 630 in themorning usually, but to me the
light in this the sunlight is alight we all have in us and how
we can connect to others indarkness through the rays, and
it's possible and I do workshopsabout this in the community for
helping professionals andanyone.
And if anyone needs help withthat, come to me, call me.
(02:51):
I'm always.
I always pick up the phone whenpeople call, but also there's
plenty of therapists that arewilling to see you.
Now.
If you call psychology today orgo to wwwpsychologycom, you can
just put in your zip code andwhat you're looking for in your
insurance and you'll find peoplein your zip code to be able to
help you.
Speaker 3 (03:09):
Thank you.
Well, you know what deepmeaning this has for you, right?
Yes, big time Wanting to helppeople in their trauma, but also
recognizing the impact ofintergenerational trauma and you
know how that can trickle downand the impact of your family
and how that drives andmotivates you, and we are always
(03:33):
happy to have a MoCo native onthe show.
So what an honor and a pleasureto have you with us today.
Thank you, so nice to meet you.
Yes, I see you've brought sometools that might be helpful and
maybe you might want todemonstrate some of those.
Speaker 4 (03:48):
Yeah, yeah, I could take you on a little short
journey.
Sure, hopefully we can do thismore often and maybe have a
community event for this kind ofthing.
But if you connect to yoursenses sound, I have a little
box here I tell people about afive senses box to get out of
your head of worry.
Box here I tell people about afive senses box to get out of
(04:08):
your head of worry.
Put in here, like a box, thingsthat smell good, that little
bit of raisin, something thatwill help you kind of ground
yourself in the here and now.
Being more mindfully present isso important, so I can show you
how this sounds and close youreyes.
We can take a few deep breathsto see what that's like.
(04:38):
So how does that feel inside tohear that?
How does that feel it?
Speaker 3 (04:41):
feels so relaxing.
You know, the tone really justkind of brings you back to your
center and is kind of thatmotivation to clear out
everything else that's there.
Nice, isn't that?
Speaker 4 (04:53):
beautiful, it's beautiful, good.
And let me just tell you, like,if you can imagine a circle,
and we have thoughts andfeelings and behaviors 24-7,.
This is a circular loop thatcan be positive or negative.
If one of these thingsbehaviors, thoughts, feelings,
behaviors one's negative, thewhole thing can become negative.
But if you change your thoughtsor eat something healthy or
(05:13):
take a breath or feel, you know,feel, feel, your, your felt,
sense, that's what you feel whenyou're feeling that your sense
of being inside, the whole thingcan become more positive.
So you have more control thanyou think.
And if you could try to focuson what you can control instead
of what you can't, life can beso much sweeter.
And you know, and transcendinginto your moments, to being with
(05:34):
somebody or really be with themand not thinking about the past
or the future, to enjoy like adinner, to really, really,
really enjoy it every little bitso you don't rush through it,
to be mindfully present can helpanybody's life.
Speaker 3 (05:46):
I love that.
I often, you know, wouldcounsel patients when we're
talking about eating and theimportance of mindful eating and
how often you sit down and eatsomething and don't even
remember what it was, what ittasted like.
You go out for a fancy dinnerand don't even pay attention to
it.
So really to take that pause toenjoy your food, to savor the
taste and the smell and and andall of those things and you know
(06:08):
, and to to give thanks for itas well for the folks that have
prepared it.
So you know, maybe we can moveinto some of your five tips, and
I think there's a lot of thingsthat you've brought with us to
brought with you to, to helpdemonstrate some of those five
tips To bring it more to life.
I want to help people learn toactively listen or not actively
listen.
Speaker 4 (06:26):
This listening is really important, but actively
live actively live is soimportant.
To feel present and enjoyingyour moments can can just you
can remember these things.
I mean, it's a freezing dayoutside, so I'm trying to bring
some sunshine into it.
Speaker 3 (06:39):
That's right.
We've got the sunshine herefrom the beach.
We all wish we were at thebeach right now.
Speaker 4 (06:44):
I know and you can, I tell my kids we went to Jamaica
before.
When it's freezing outside,think Jamaica.
Speaker 3 (06:49):
Right.
Speaker 4 (06:49):
Warm thoughts, warm people.
Speaker 2 (06:51):
And that's wonderful.
Speaker 4 (06:52):
Okay, so here here's some tips you all so, to
mindfully pause daily, to findpeace of mind and body.
Practice mindfulness Like Isaid in meditation, create a
practice of self-care is soimportant number one.
Speaker 3 (07:07):
Number one creating a practice of self-care.
Yes, I love that, thank you.
Speaker 4 (07:11):
Instead of having a cup that's half full or half
empty, have a pitcher nearby ofinternal resources, like things
I'm talking about sound what youlove to do and what makes you
feel like your authentic self,dance, do something every day to
have fun.
And those are like internalresources you can connect to.
And also I meditate with peopleand help them find the light
that's in them that they maybehave been missing.
(07:33):
Sometimes people during theirlife.
They kind of do things forothers too much instead of
giving to themselves, so sothink about those things ahead
of time.
Speaker 3 (07:42):
What drives you, what brings you, brings you peace,
and have that stockpile ofthings that you know are going
to help to center you and bringcalm into your life, that's
great, yeah good and have like astrength kit of these ideas so
when you're stressed you can goto it.
Speaker 4 (07:58):
I give people these stickers that say let your light
and heart shine Deep, breatheto find peace your strength kit.
And so you could just putthings in there, you know, or
make it yourself and just getthings you could journal about
what you're grateful for, whatyou're grateful about yourself
first.
I think it's so important towrite down and then what you're
grateful about your life and theday and so many things to tell
(08:19):
you all.
I can't do it all in half anhour.
And one more thing threequestions you can ask your
family.
The first question they'reabout compassion.
I thought of these over COVID,when some families were coming
to me.
They weren't getting along well.
What did you do today to showyourself compassion?
Number one you know they weremeeting today.
We're trying to put good thingsout into the world of hope.
Number two what does someone dofor you?
(08:41):
Not to make you dinner or lunch, which is really nice, but how
did they show you how to be morecompassionate for yourself?
Like teach you something thatcan help you.
And then and then the lastthing is is what did you do for
somebody else to show themcompassion?
Smile at people is so important, like this right here.
Smiling is a good.
It's good for your soul.
Speaker 3 (09:00):
Smiling is good for your soul, so I love those.
So how did you show yourselfcompassion?
How did someone show youcompassion and how are you going
to show compassion to others?
What a great mantra to live byand to think about that every
day.
Speaker 4 (09:14):
Right and smiling at somebody and feeling what that
feels like internally when yousmile at someone and they can
pass it down to the next person.
Speaker 3 (09:27):
And we know that those endorphins from smiling
medically actually the more yousmile, the more you laugh.
There's a whole I do a wholetalk on laugh yoga, but we know
how that really does get thosepositive endorphins going.
So that's, that's great.
So what's what's number?
Speaker 4 (09:36):
two.
Okay, yes, so here we go.
So the pause dailies, numberone, and having a mindful
practice stay physically active,because that can help you think
better.
I did the stair, not the stairmaster elliptical this morning
for like a half an hour so thatmy mind would be better, more
present.
And it's so important to bephysically active.
And they say, if you don't useit, you lose it.
So try to move like at least ahalf an hour a day.
(09:59):
Cardiologists say to take awalk outside with your dog and
then when you walk outside,mindfully connect to nature.
I take people on a nature walkwhen they're at my office.
If it's a nice day, we'll walkand talk, which is beautiful.
You connect to nature.
You really look at a tree likeyou've never looked at it before
.
Speaker 3 (10:16):
You know, touch the tree.
Look at the sky and theeverything, and we know how much
physical activity we talk about, the benefits for our heart and
for our waistline, but there'salso so many mental health
benefits.
We know that when folks get outand walk, commune with nature,
it helps to decrease thosestress and anxiety levels and
our mental health.
Long-term, in terms of memory,it's the thing that has been
(10:39):
shown to help prevent and delayAlzheimer's.
And so so many benefits forwalking.
Getting outdoors is even betterwhen you can and we know
sometimes it's cold, like it'sbeen really cold, but as much as
you can get out in small burstsand long bursts, so that's just
great to reinforce andappreciate what you're seeing
outside.
Speaker 4 (10:57):
really mindfully connect to it.
Speaker 2 (10:58):
Yeah, yeah it changes everything yeah.
Yeah.
Speaker 4 (11:05):
And life can be so much better that way.
So, okay, so that's that.
And also drink and eat healthytoo Like six to eight glasses of
water supposedly is good, andask your doctor if that's a good
idea.
And to eat healthy food, youknow, like vegetables.
Maybe, if you're really hungryand you get home instead of
nibbling on chips and stuff, canfill you up a little bit.
Speaker 3 (11:20):
Yeah, you got to nourish your mind, body and soul
right, putting good food in sothat good stuff comes out.
And there has been goodevidence that when you're
especially eating a lot of thoseultra-processed foods, they're
not good for us physically.
We know about the way it weighsdown our hearts and our
waistlines in terms of fat.
But it also weighs us downmentally and there have been
(11:43):
lots of studies that when youeat better you feel better.
Speaker 4 (11:50):
So I'm so glad that you bring that up and don't try.
You know, if you had a bad day,tomorrow can be a different day
.
Small increments of changes canmake a big difference.
Yeah, yeah, yeah and um, okay.
So the next one is mindfullyconnect with yourself and others
, which we talked about.
Have a good support system isso important.
That's the number one thingthat keeps people living longer
older people If they live in acommunity with nice people and
(12:11):
they do activities that theylove.
And just try to connect topeople, because when people
isolate themselves, then usuallyyou know it's unhealthy for
their mental health and physicalhealth.
Speaker 3 (12:21):
The importance of connection.
I know, you know COVID wasreally hard on our seniors
because they had to bedisconnected from so many folks.
And folks in Montgomery Countyknow my grandmother's 106.
And a lot of that I credit toher community, to the folks that
are around her.
And still being able to connectup to folks you know telephone
and video and all of thosethings really do make a
difference.
So check in on that person thatyou haven't heard from in a
(12:43):
while, and it does make adifference for.
So check in on that person thatyou haven't heard from in a
while and, um it, it does make adifference for them and for you
, for the person giving andreceiving that phone call Good,
good, and you both get it.
Speaker 4 (12:52):
It's really important for both of you to make
long-term memories.
Absolutely, um, yay.
So what is the next one?
Um, because, and also everyonewho wants to feel that they
matter.
Yeah, right, yeah, it's soimportant to check in with
people and really listen to them.
As I said in the beginning,active listening as well as
(13:12):
active living.
Repeat back what people say,just to make sure you heard it
the right way, because I couldsay the same thing to 10 people
in the room and each personinterpret differently, so it's
good to know what they heard yousay and if you're going to try
to help somebody the sandwichcommunication you've heard of
that.
You start with somethingpositive and then say something
in the middle that will helpthem or help you to help them or
you want to work on, and thenyou end with something positive.
Speaker 2 (13:34):
Yeah.
Speaker 4 (13:35):
So it's easier to understand it.
Speaker 3 (13:37):
Yeah, yeah, oh, go ahead.
Ok, are we at five?
We're at three.
Speaker 4 (13:41):
Oh, oh my goodness, we're only at three.
So funny.
These are great tips.
Two more things Then.
I want to do something tellabout the stop technique and
another thing to help people.
But prioritize sleep is reallyimportant.
Having six to eight, not six.
Eight hour sleep, I'm sure, isideal, because people often come
to me and they're depressed andI've noticed, and we talk about
(14:03):
it, they haven't had enoughsleep, so depression can can you
know it?
Speaker 3 (14:08):
can it trickles down?
You know the sleep in terms ofour you know just your ability
to function the next day, butalso depression and mood and
weight and blood pressure anddiabetes.
All of those things we know areconnected if you're not getting
good sleep.
It's part of my five healthtips too.
Speaker 4 (14:22):
Yes, yes, and then there there's five boxes that I
show you this.
I did a sleep workshop one timeat my office.
In here I have things thatconnect the senses, like
something that smells good, likeI don't know if I have time for
this.
Speaker 3 (14:37):
Do you have tips for people who might have trouble
falling asleep?
Speaker 4 (14:40):
Yes, Well, this really really helps people, like
have something soft, a nicebells in here, something that
smells really good, because whenyou connect to these things you
can have the thoughts kind ofdrift away and also, oh, this is
really good Before you go tobed, if people are on their
thoughts a lot and are worried alot, write down things that
you're worried about, or a listfor tomorrow and put it in the
(15:03):
drawer and shut the drawer nextto you.
Or a list for tomorrow and putit in the drawer and shut the
drawer next to you and you'llhave time tomorrow and say I'm
just going to worry, or look atthat for this time, this time,
not the whole day.
Worry Well often, if you put itaway.
Speaker 3 (15:15):
then it's not such an issue anymore.
Yeah, Write it down, get it outof your head and then put it
away.
Speaker 4 (15:19):
That helps right yeah , and meditate before you go to
bed.
There's so many apps.
Speaker 3 (15:30):
So before you go to bed, there's so many apps, so
many apps and, you know, end theday with gratitude, so thinking
of what are those things at theend of the day, so that your
brain is perseverating on thepositive from the day, always,
and then you go to sleep, maybethinking positive thoughts, and
think of something positive youwant to dream about.
Speaker 4 (15:38):
And there's a better chance it will be a positive
dream and you'll wake up happier.
Yeah, and that's so important,and what you're grateful for
about yourself and others it'sso important to think about,
that's so important, right?
No matter what, no matter what,there's hope even in the
darkness.
Even in the darkness.
Speaker 2 (15:52):
And I think your family is evidence of that right
.
Speaker 3 (15:54):
Even as a Holocaust survivor.
Speaker 4 (15:56):
My father was a survivor and he felt so guilty.
He's the only one who survived.
So I learned how to let histhings that kind of trickle down
in me, how to let his thingsthat kind of trickle down in me,
how to let it go, with atechnique called advanced
integrative therapy.
And it's amazing To me, it'slike the best thing since sliced
bread.
I learned it as a therapist andcan help others learn to let go
of anything that they'resuffering from, even if the time
(16:17):
that they're suffering Rightnow, if anybody's stressed, they
can learn a technique that canlet them go of the stress
whatever it is in the body.
I teach it to them.
I don't do it to them so theycan have it for the rest of
their life to do it and then letgo of the trigger.
This from the shot, the topdown to their chakras, which I
didn't believe in, but it theyreally, really.
There's such a thing, as youknow, energy centers in the body
(16:39):
that hold on to stress and then, when we do that, after that we
bring in and instill a newpositive core belief called it's
called advanced integrativetherapy and this has changed
people's lives and it's justamazing and it's something you
really can't think about you,just feel it, the felt sense
within you.
Speaker 2 (16:53):
Yeah.
Speaker 4 (16:53):
I feel the shift.
Speaker 3 (16:54):
Folks need to know about these techniques.
Is there any of that that youcan share with us today?
I don't want to shortchange it,so it might be longer than the
time that we have left.
Oh, how much time do we haveleft?
Speaker 4 (17:03):
I think yeah oh really, oh good, I was talking
so fast, I didn't know.
Sorry, I had my watch.
Um, oh my gosh, there's so muchto tell you all.
There's two things I want totell you all.
There's something called um.
This is something a little bitdifferent, called the pod
technique.
It's we can.
I know a lot of people arefeeling anxiety.
It's a technique I can teachyou right now that would be
great.
(17:24):
it's a's a visualization Ifpeople are visual, you can do it
, and if not, just follow myvoice, we'll do this now.
Okay, I'll start with this andthen I just want to teach
something that people can have.
They can listen to it again andagain.
Yes, and it can change anythinginside if it makes sense, if
you're visual and if you're evertoo much for you as we're doing
(17:52):
this, and the audience too,open your eyes and try to get
settled in your body andreground it and walk around if
you feel your emotionsescalating too much, because
it's not supposed to do that.
It's supposed to give you peace.
So here we go Try to getcentered in your body, take a
nice deep breath in through yournose and exhale deeply and
completely out of your mouthlike you're blowing away a
feather, and try to feel likeyou are in your body, that your
(18:16):
feet are on the ground, you feelyour back against the chair,
you feel the energy in the roomor the smells in the room or the
temperature on your skin, anytaste you might have in your
mouth from the temperature onyour skin, any taste you might
have in your mouth from earliertoday.
And again, take a nice deepbreath in, connect to your
breath and exhale deeply andcompletely.
And a couple of things.
(18:36):
Imagine we're on some safewater right now.
If you like water, take abreath in and exhale what you
don't need, that's within you,into the water right now.
If you could do it, what wouldthat feel like?
How would your body feel?
Just try to bring yourself somecompassion.
(18:57):
And then one more thing Pretendlike there's clouds above us
beautiful clouds, whatever coloryou want them to be.
Take a breath in and exhale intothese clouds and see any kind
of angst you might have within.
(19:17):
Drift away and then take abreath in and breathe out.
Breathe in, do a body scan andgo to a place in your body you
might have stress.
Go to a place in your body youmight have stress and sit in
that area.
Accepting how you feel is soimportant.
Validate your feelings and justbreathe.
The inhale of acceptance andthe exhale of letting things go
(19:38):
can be so helpful.
And then a couple more things.
Imagine there's a beautifullight above you this could be
your best self or compassion foryourself or just some peace in
the world and breathe in.
Breathe this light over yourshoulders to relax your
(20:00):
shoulders.
Breathe into your heart thisbeautiful light which with each
exhale, especially on the inhale, have this light in your heart,
grow bigger and bigger to giveyou peace.
Whatever you need right now,you can see in this light and
you can even draw this whenyou're done with this exercise.
(20:20):
We all have the ability.
This could be one of yourinternal resources to go to
whenever you're at stress.
In stress, you know it can bepositive too.
It'd be positive stress tomotivate you.
Okay, now we're going to do thepod technique.
This might be too much for you,all all these different things,
(20:41):
but if you can go to a place inyour body now that you do have
stress so feelings are calledfeelings because people feel
them, and so let's say it's inyour heart, of course, get your
heart checked out or yourstomach.
Go to a place in your bodyright now that you have stress
to do with your life right nowor whatever the stress is from,
and you don't have to defineyourself by any stress in your
(21:02):
life.
But if you can just go thereand put a color to the stress in
your body or whatever this isyou don't want to hold on to,
and once you've done that,breathe in and breathe out and
move this color up a few inches,it was Okay, and then bring the
color out in front of you asfar as you can put it away and
(21:35):
the feeling Okay, I'm doing alittle bit quicker Now bring it
back as close as you can bearand change it to a color that
you love and that can changeeverything.
Now I'm going to count to threeand when I get to three you
decide if you want to get rid ofthis color and feeling forever
or keep it the color that youlove.
(21:56):
More you can talk about it orjournal about it more, and so,
if that makes sense, okay, I'lldo this now.
One, two, three.
Speaker 2 (22:09):
That's amazing.
Speaker 4 (22:10):
Really, how did you feel it?
Speaker 3 (22:11):
is amazing, it's so you know, calming and centering,
and I kind of go to the pain Iget in my hip and like, well,
can I get that out of there?
And so that feels a little bitlooser now.
And you know, I think just themomentary pause I think it feels
like a long time.
I didn't time it, but I know itwasn't that long, it was only a
(22:32):
minute or two, which also Ithink is a good reminder for
folks that it doesn't take thatlong.
I think sometimes feel likepeople get so concerned that if
you tell them to meditate or doyoga that it's going to take so
much time out of their day andit just takes a few moments to
center and pause and to bringcome back with more focus.
Speaker 4 (22:55):
Good, excellent.
And the breath is so important.
Connecting to your breath right.
It's so important because that'syour life force and you're
acknowledging your life when youbreathe in.
And if you do it a few times anhour like a 12, 1220, 1245,
take three deep breaths canchange everything and something
else.
This is really good to do.
Let's say right now, let's sayyou're stressed and this is
(23:17):
something that really reallyhelps.
You clap your hands, rub yourhands together and then put your
hands over your heart, closeyour eyes and take a nice deep
breath in A couple breaths thisis great, mocha.
Speaker 3 (23:44):
We are getting so many great tips today.
Yeah, I hope folks are writingthese down.
We'll have them on the websiteafter.
But so many great tips thethings that you can use in the
moment to just bring yourselfsome calm in the midst of a
crazy day maybe you just left ameeting and right before a
meeting, left a meeting andbefore a meeting before a
meeting, taking that transition,take that moment for yourself.
Speaker 2 (24:06):
It is.
It's a really amazing, I lovethat Okay.
Speaker 4 (24:09):
So the fifth tip Okay .
Number five, yes, number five,the big drum roll seek
professional help when you needit.
That's the right fit.
It's so important.
Sometimes you might see someoneand they don't get you, or it's
too much.
Cognitive therapy A lot ofcognitive therapists are coming
to me now so they can learnthese somatic techniques.
It's a different way of doingtherapy.
Speaker 3 (24:29):
Tell us a little bit about how to find the right
person, yes, and maybe how toknow if the person you have is
the wrong person.
Speaker 4 (24:36):
That's so good to ask , thank you.
So I said psychologytodaycom isI.
It's the best resource, but alot of people are telling me too
that they haven't found anybodythat will call them back.
So you just if you could bepatient with people, you put in
your zip code.
You put in what you're lookingfor or what things have happened
to you, if you have diabetes,if you have any physical
problems sometimes peoplespecialize in that.
(24:57):
I do with diabetes and physicalproblems too and cancer.
I help people that aresuffering with that.
So you just put in what youwant and hopefully you get
things back.
You can always write me or callme and and if I'm not the right
fit, it's fine, I can.
I can put it on a listserv thatI have attached, connected to
about a thousand people on alistserv to see if there's
(25:18):
anyone you know for you.
And it should be easy.
It should be easy to find atherapist that takes your
insurance.
I take insurance, most of them.
Speaker 3 (25:25):
Yeah, and there there are lots of resources.
There's also online resourcesfor folks.
Speaker 4 (25:28):
Yes, and you have some too.
Speaker 3 (25:29):
Part of the county right yes, and so there is a
number to call for the county,so the crisis center
240-777-4000.
If folks are experiencing acrisis, the crisis center on
Picard street is open 24 seven,and so we want folks to know
that that is a resource foravailable for folks, regardless
of insurance.
We do also have mental healthcounseling for children and
(25:54):
adults.
So, again, folks can call thecrisis center and they can help
get them connected up.
Speaker 4 (25:59):
And I have a list of references I can.
You all can put online that Ihave that I I've given a lot of
workshops and something calledhope connections If anyone's
suffering with cancer.
Speaker 3 (26:08):
they're amazing, I think I haven't heard of them,
but I think it's important thatyou mentioned the mind body
connection.
So, yes, huge, you know, andthe fact that you specialize in
folks with diabetes.
What I would see with you know,and the fact that you
specialize in folks withdiabetes, what I would see with
you know, when I'm seeingpatients with diabetes is, you
know that it's a big diagnosisand coming to terms with that
(26:39):
and sometimes there can be adepression or anxiety there, and
that took away some of thestigma and fear.
When people might be strugglingwith controlling their medical
condition.
There's often, you know, somemental health tips and tricks
that can help them with that aswell.
So I love that you are reallyintegrating the mind and body in
that.
That's so important.
Speaker 4 (26:56):
Yes, and when your mind's at peace, then your
body's more at peace, absolutely, and vice versa.
I don't know if there's time, Iwould love to teach tapping.
Speaker 3 (27:03):
Yes, let's do some tapping Okay.
Speaker 2 (27:05):
You know what it is.
Speaker 4 (27:06):
We did some.
Yes, yeah, you get it.
It's tapping on meridian pointsin the body that hold on to
stress, and so and I'll leaveyou one of these if you helpful-
tools.
Speaker 3 (27:19):
I hope our audience is Joy.
You're getting all these freetips.
I don't mind.
I don't mind.
Speaker 4 (27:25):
I want to help the world.
That's why I'm here.
I think this is great.
Well, yeah, let's do sometapping, okay.
So well, this is something thatthey're going to put on.
I'll leave it for you, you canprint it out and all that.
So tapping is tapping onmeridian points that hold on to
stress, and I'll show you wherethey are.
They're here, here, here, here,here, here, here.
This is a chakra, and down here, and when you tap on them, you
(27:48):
say even though I'm stressed oreven though, whatever it could
be anything, I deeply andcompletely accept myself.
What do those words mean to you?
Speaker 3 (27:56):
Regardless of what's going on, it's going to be okay,
yes, and I'm going to be okay,yes.
Speaker 4 (28:01):
And I'm going to be okay.
Yes, it's true.
Yeah, it's true, and don'tdefine yourself by your
diagnosis or what's happeningaround you or in the world.
You're so much more than thatthe light you know in you and
everyone you know.
We're all here to help eachother, I think, and uplift each
other.
I think that's really important, absolutely.
So let's do this and you closeyour eyes.
Okay, I think that's reallyimportant.
Speaker 2 (28:19):
Absolutely so.
Speaker 4 (28:19):
Let's do this and you close your eyes, okay, and I'll
tell you where to tap you sayyou tap on the side of your hand
.
Even though I'm stressed.
Even though I'm stressed.
Speaker 2 (28:27):
I deeply, I deeply, and completely, and completely.
Speaker 4 (28:30):
Accept myself.
Speaker 2 (28:31):
Accept myself Excellent, and then the top of
your head Even though, I'mstressed, even and completely
accept myself and then inside ofyour eyebrow, even though I'm
stressed, I deeply andcompletely accept myself, and
then outside of your eyebrow,even though, I'm stressed, I
(28:53):
deeply and completely acceptmyself and then a few more under
your eye, even though I'mstressed, I deeply and
completely accept myself Underyour nose, even though I'm
stressed, even though I'mstressed, I deeply and
completely accept myself Underyour nose, even though I'm
stressed- I deeply andcompletely accept myself, and
then your chin even though I'mstressed, I deeply and
(29:14):
completely, accept myself Twomore, even though I'm stressed,
I deeply and completely acceptmyself, and on the bottom of
your ribs.
Even though I'm stressed- Ideeply and completely accept
myself.
Speaker 4 (29:30):
You need to put your hands up on your lap and take a
few cleansing breaths.
I'm more relaxed, are you?
Yeah, yeah, I'm more relaxed,are you?
Speaker 3 (29:45):
Yeah, yeah, I'm more relaxed.
I hope those folks, those ofyou who are watching at home,
are feeling more relaxed too Metoo.
Speaker 4 (29:51):
And if it's too much to do all that, you can just do
this and say the same thing.
It's a shortcut, Even thoughI'm stressed, I deeply and
completely accept myself.
I've done this like 15 yearsand now everything gets so.
Your body remembers that musclememory.
It gets very relaxed.
So when you're sitting in thatmeeting and you're feeling
stressed, put your hands downout of sight and just you can
(30:12):
tap away and folks won't know,or just deep breathe they might
know you're doing something.
Speaker 3 (30:16):
Yep, yep, oh, what a great tip.
Speaker 4 (30:18):
Yeah, good, so are we done.
I don't know if we have moretime.
Speaker 3 (30:28):
Do you want to share?
Sure, some of these.
So we have a few pictures.
We're going to talk throughthem and we'll put them up on
the screen so you can see.
Speaker 4 (30:32):
So I don't know if you can see this.
You all this says let there besunshine in your soul.
Today, you know, try to dosomething, something that makes
you feel like you, that you loveto do dance, sing, cook.
Do something that just you knowthat you love doing and that
can help you bring sunshine inyour soul and then you give that
to others and you can helpothers find that also.
And if we could spread love asquickly as we could spread hate
(30:57):
and negativity, what an amazingworld we would live in.
So open up your heart toeverything, if you can.
There's a book calledUntethered Soul.
I have it down here somewhere Ibrought a lot of things by
Michael Singer, and the firstpart and middle part is all
about not being tethered toother people's stuff and your
own stuff, just to be not eventethered, but just keep your
(31:18):
heart open, because when youclose your heart, you push your
feelings down.
That's where a lot of sicknesscan come from.
I think Absolutely.
Speaker 2 (31:26):
So acknowledge your feelings.
Speaker 4 (31:27):
All feelings are okay , unless they're too much, too
much sadness and feeling like acloud's over you.
Then you call up and you find atherapist and find you a good
match Like I said, we reallydidn't talk about it Someone you
feel comfortable opening upwith, nonjudgmental, you feel
like you're in a safe place withthem and they listen to you and
they get you and go more thanonce.
You know, go a few times.
It could really help and youknow you could have goals if
(31:49):
you'd like and have like youknow, like when you get to a
certain point you've had enough,and some of my clients come
just once a month to check inwhich is nice, and then one more
is is is nice, and then onemore is is this one is really
pretty.
And this is just having yourpicture of internal resources
that you can fill up and sendout into the world and vice
versa.
It comes back to you.
Speaker 2 (32:10):
You know, yeah, yeah, beautiful.
Speaker 3 (32:12):
Take any of these.
Well, we've, we've, you'veimparted, marilyn, you've
imparted so much wisdom to ustoday.
Thank you, these wonderful topfive tips.
So practice mindfulness.
Speaker 4 (32:22):
Yes, get physically active, mindfully connect with
yourself and others, prioritizesleep and seek professional help
, and don't be afraid to do so,yes, when you had help, and my
biggest thing I want to tell youall is let's say God forbid
you're thinking of suicide.
Please get help, don't thinktwice about it.
(32:43):
Go to a hospital.
They're very helpful.
I used to work at AdventistBehavioral Health.
Go to Shady Grove and thenAdventist.
It's a psychiatric hospitalright next door.
Just to make sure you're safe,go there, bring someone there.
Don't question it too much,right?
Speaker 2 (32:57):
You don't want anything to happen to you.
Speaker 4 (32:58):
You need to be safe or a relative.
Speaker 3 (33:01):
Absolutely.
Don't hold that inside.
Speaker 4 (33:03):
No, no, no, there's always help out there.
Advocate for yourself.
It's so important, advocatingfor what's important for you,
for your family, what you need,and until someone listens, keep
on talking.
Until someone in the communityor relative listens to you and
gives you the help you need.
Speaker 3 (33:18):
Absolutely.
So many great tips you'veshared.
Any last final words before wewrap up?
Speaker 4 (33:23):
Oh, my God, there's always hope, always hope.
Don't ever give up, you all.
I have some of these for youguys, some rocks.
They're called self-care stones.
I was giving these out at myoffice just to show people for
themselves.
You know to have self-care.
You know when you're, whenyou're stressed to to rub on
(33:43):
something that is smooth, getout of your head.
The head can be a dangerousplace thinking too much the
monkey brain, they call it.
Speaker 2 (33:50):
So yeah, if you, if you were to stress get out of
your bed and having something tohold on to.
That's right.
I've got my stone.
Speaker 4 (33:56):
Yeah, and and and just don't give up on yourself
or others.
My stone, yeah and and and.
Just don't give up on yourselfor others.
Try to make small changes,exercise, connect to animals,
connect to people and try tomindfully feel present within
your body.
Your felt sense is that energyinside of you.
Connect to and it's there andit can give you peace whenever
you need it.
Speaker 3 (34:15):
Well, this is wonderful, Marilyn.
Thank you so much for joiningus.
Speaker 4 (34:18):
You've shared so many wonderful tips.
Speaker 3 (34:20):
My heart is open.
I feel so calm and relaxed, atpeace.
We just appreciate you comingin and sharing your tips, we'll
have to have you back.
I will turn the podcast seatback over to Derek for the next
time.
We missed him today, but it's apleasure being here.
Speaker 4 (34:35):
My pleasure, peace to everybody, and love.
And love is always the answer,I believe.
And just try to love yourselfand others, but don't forget to
fill up your glass, your cup,your pitcher first, before you
fill up anyone else's.
Thank you, marilyn Sure, takecare everybody.
Speaker 1 (34:53):
Thanks for listening to what's Happening, MoCo.
Please subscribe via yourfavorite podcasting platform and
follow us on Facebook.
This podcast is brought to youby County Cable Montgomery, your
source for news and informationfrom the Montgomery County
(35:13):
government.
Connect with us via cable,Facebook, Instagram or YouTube
by searching for County CableMoCo.
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