Melissa Lewis-Duarte, Ph.D. | Working On Calm

I help people:
🗓️ Prioritize self-care
😌 Manage anxiety & stress
🧠 Integrate mind-body wellness
⏳“Take Five” w/ simple, science-based strategies

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Take Five, my weekly newsletter, contains 5 ideas to inspire a calmer, happier life. If you feel like your lifeboat is taking on water faster than you can scoop it out, this is for you! There is a better way. Take a peek:

https://t.co/ugpt12DUiZ

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Check out this week's "Take Five" topic!

We all get angry, but if you find yourself stuck in a cycle of anger, reaction, and guilt, it’s time to give this emotion some attention.

Learn how to calm down by asking yourself a few simple questions:

https://t.co/Cy7n2qREUH

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Some things I needed to hear when my son was in the NICU:

⭐ It's OK to not be OK.

⭐ This isn't your fault.

⭐ ALL your feelings are valid.

⭐ You're doing the best you can. That's enough.

⭐ Take care of you.

#maternalmentalhealth #maternalmentalhealthawareness #nicu

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

When emotionally triggered, ask yourself to sit with the emotions. Observe how you feel. Feel them without trying to rationalize them away. Don’t judge the emotions as good or bad.

This is mindfulness.

For more information, see: https://t.co/FLWXEVbnsK

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Self-care isn't always a knowledge issue, but a habit issue. By establishing realistic expectations, starting small, and figuring out what works, we can create manageable change that is sustainable.

You can do this. I'm here to help.

#selfcareishealthcare

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

If your critical inner voice is in overdrive, it can feel like it’s just never enough. This is perfectionism at its worse, and can lead to stress, anxiety, and burnout. Follow link to read about the 10 questions for silencing the inner perfectionist.

https://t.co/4zdOs2jWIb

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Maternal mental health is an issue near and dear to my heart. If you are suffering, it's important to know you are not alone. 💜

#wellnessmama #medicaltrauma #traumaticbirth #maternalmentalhealth #maternalmentalhealthawareness #nicu

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

My accomplishments didn't lead to happiness.

Accomplish a goal? Move on to the next!

I was burned out, anxious, and stressed. That's when I decided to work on me.

It had nothing to do with successes and everything to do with self-care.

#selfcareishealthcare

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Anxiety can be a real mindf*ck, but there are simple, science-based strategies we can use to manage it.

See linktree for more information: https://t.co/jj55cBsuUM

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Calm your anxiety with 2-to-1 Breathing.

1. Inhale through your nose normally, counting as you inhale.

2. Exhale slowly through your nose, exhaling for twice as long as your inhale.

3. Repeat for five minutes or until calm.

#anxietytip #selfcaretip #selfcareishealthcare

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

For all the moms with a traumatic birth experience: It's OK to mourn the loss of what you thought you'd have. We can be relieved to have survived AND also be upset with what happened. In these moments, self-compassion is our best friend.
#maternalmentalhealth

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Breathing can: 1. Improve resiliency; 2. Help with depression, anxiety disorders, and PTSD; 3. Decrease GI issues; 4. Improve the immune system; 5. Boost homeostasis, affecting satiety and energy 6. Help with relaxation and sleep
#justbreathe #anxiety #selfcareishealthcare

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Perfectionism can create insatiable pressure to do more. This is perfectionism at its worst. It can result in self-criticism, excessive worrying, & fear of failure, exacerbating stress, anxiety, and depression. Here's how to break the loop:
https://t.co/qQyLPSVWfz
#anxietytips

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

I often hear caretakers say they don't have time for themselves. They are too busy caring for others. However, self-care is the best way to care for others. There's a reason they tell you to put your oxygen mask on first.
#Selfcareishealthcare.

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

When perfectionism makes you self-critical, it's time to practice mindfulness and self-compassion. Here are 10 questions to help you silence the inner critic for good. Answering these questions now can prevent stress, anxiety, and burnout in the future.

https://t.co/4zdOs2jWIb

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

I'm applying to the Wellness Coaching Program thru @AzCIM and needed to update my resume. It's been 10 years and I read you're supposed to account for maternity leave on resumes. I think this sums it up. 😂 #momlife

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

When you feel #anxious, pause for five minutes. Spend approximately one minute of awareness on each of your five senses:

👁 Sight
👆 Touch
👂 Hearing
👃 Smell
👄 Taste

For complete instructions, including tips for beginners, a downloadable, and more:

https://t.co/Mcmzwi4pnX

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

When you feel #anxious, pause for five minutes. Spend approximately one minute of awareness on each of your five senses:

👁 Sight
👆 Touch
👂 Hearing
👃 Smell
👄 Taste

For complete instructions, including tips for beginners, a downloadable, and more:

https://t.co/Mcmzwi4pnX

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

When feeling #anxious, the 5 Senses Grounding Technique can be done anytime, anywhere. Give each of the five senses 1 minute of your undivided attention. For complete instructions, including tips for beginners, a downloadable, and more:

https://t.co/Mcmzwi4pnX

#anxietytip

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Prioritize self-care! Every week I email Take Five, with a simple, science-based strategy for well-being. Use these mini-practices to cultivate a calm, content life. Sign up before it goes out tomorrow!

https://t.co/IY00kzl67V

#prioiritizeyourself #selfcareisnotselfish

[Melissa Lewis-Duarte, Ph.D. | Working On Calm @WorkingOnCalm]

Self-kindness, common humanity, and mindfulness are the three components of self-compassion, as defined by @self_compassion

Here's a way to practice when emotionally triggered. It's a simple, science-based strategy for well-being!

#positivepsychology #selfcaretip #takefive