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QuestionHow can I calm my excitement?Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.Do a mind dump! Grab a notepad and write down everything that you're excited about. This should help get your anxious, excited thoughts out of your system.
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QuestionHow do you sleep the night before a trip?Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.Repeating relaxing mantras might help! Mantras are a type of meditation that involve repeating a specific word or phrase while tuning out any other type of internal or external distraction. Instead of saying "I can't sleep," try repeating a mantra like "I sleep like a log" "Sleep comes easy" or "I am ready to sleep."
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QuestionHow can I relax my anxiety in bed?Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.Practice controlled, timed breathing. The simple act of controlling your breathing naturally activates your parasympathetic nervous system (otherwise known as your "rest and digest" nervous system). Try inhaling slowly for 4 counts, holding the breath for 1 count, and exhaling for 6 slow counts. Do this until you feel relaxed and you will naturally fall asleep.
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QuestionHow can I sleep before the big game?Dr. Supatra Tovar is a Licensed Clinical Psychologist (PSY #31949), Registered Dietitian, Fitness Expert, and the Owner of Dr. Supatra Tovar and Associates. Dr. Tovar has worked in the fields of health education, clinical dietetics, and psychology. With over 25 years of holistic wellness experience, she practices Holistic Health Psychotherapy. She combines her psychology, diet, and fitness knowledge to help those struggling with depression, weight gain, eating disorders, life transitions, and relationships. Dr. Tovar holds a BA in Environmental Biology from The University of Colorado Boulder, an MS in Nutrition Science from California State University, Los Angeles, and a PsyD in Clinical Health Psychology from Alliant International University, Los Angeles.Do some visualization exercises! Instead of focusing on your anxiety, focus on what you want to achieve. Close your eyes and see the goal in your mind. What would it feel like to reach your goal? Do you feel electrified? Blissful? Ecstatic? Joyful? Any time you feel stressed or worried, remember to channel what you want instead of what you don't want.
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QuestionHow can I sleep better if I have a lot of nerves?Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.It can help to make nighttime relaxing so you're able to fall asleep quicker. Try making some relaxing caffeine-free tea, journaling, and doing meditation to help calm down.
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