D.I.Y. Therapy, podcast

Episode 8: Calm Your Anxiety

Listen to Episode 8 on my Breaker.audio page!

This podcast is about calming anxiety and taking control of your life. If this process doesn’t work for you, please continue researching for one that does. Below is a summary of my anxiety action plan.

Step One: Change your thoughts when you start to feel anxious.

Stay away from ‘What ifs’. Imagining the worst-case scenario doesn’t prepare us, it makes us anxious and scared.

Challenge negative thoughts with positive thoughts.

Stop overthinking. When we overthink, we live too little.

Step Two: Write a mantra that resonates with you.

This is the mantra I tell my anxiety: “I RECOGNIZE WHAT IS HAPPENING. MOVE OVER ANXIETY! I CHOOSE TO BE HEALTHY. I AM SAFE. I AM LOVED. I AM OKAY!”

Step Three: Take a break or continue on.

Slow your breathing back to normal and either continue with my task at hand or take a break and focus on something peaceful. Remembering positive experiences where you took control of your life or successfully completed a project really helps to KNOW that you really are okay now and will be okay no matter what happens.

I hope you find this podcast helpful on your own healing path. THANK YOU PATRONS for supporting my healing projects!!! If you aren’t a patron you can signup at Patreon.com/Loviedo and get rewards like e-books, journal questions, and art.

Peace and hugs, Leah

D.I.Y. Therapy, podcast

Podcast: Ep. 2: Setting Your Intention

The start to any journey begins with a commitment. The start to a healing journey starts with setting an intention. This mini podcast is about setting that intention so that we don’t backslide into our unwanted habits. 

This is the second episode in my mini-podcast series about healing depression. I want to say a big THANK YOU to my patrons on Patreon who support my creative healing work. You can meet a few of them on the Wall of Fame page.

I’m an artist and writer with an interest in art therapy. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month*, you can fund programs like my D.I.Y. Therapy: Healing Journey E-course, my monthly “Radical” e-zine and other free creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.

Art, D.I.Y. Therapy, Empowering Discussions, Journal Prompts

Surround Yourself With….

Surround yourself with loving words, thoughts, and actions. Just like I surrounded this pine tree with protective pine cones.

– What do I need to do to feel loved and supported?

– Do I have loved ones who support me?

– If not, how can I support myself?

Self-care means diving deep into our mental, emotional, and physical health. You can do this with journaling, meditation, and creativity. Do what feels healthy. Set boundaries with your addictions. If you need extra help, reach out to a loved one or mentor. Don’t hide when you need loving support. Ask for it.

Trunk of pine tree surrounded by carefully laid out pine cones in a circular pattern by Leah Oviedo

Peace and hugs, Leah

Find me on Patreon.com/Loviedo and on Ko-fi.com/Loviedo.

 

D.I.Y. Therapy, Empowering Discussions

Journaling & Art Therapy Course – Try It Free

I’ve updated my Dive Deeper course to include more art and journaling. Check it out if you want to expand your self-care & dive deeper into feeling balanced & loved. Try the first lesson for free: .

If you want to continue the 3 month course it’s $9 per month. If not, you won’t receive anything more from me, won’t be added to any lists, and your email address will not be saved.

Banner with words Dive Deeper Course, uncover the root of your depression or apathy.

D.I.Y. Therapy

Self-Care Win – What’s Yours?

Self-care is the greatest idea, especially if you grew into a codependent adult like I did.  Wow has it been a struggle to place my needs first. It’s been one hell of a journey! These days, I succeed 90% of the time. 

For example: When a few of my friends moved away this summer, I was feeling sad and lonely. One of those friends didn’t say goodbye. I was hurt. For about two weeks I felt sorry for myself and wondered how soon I could make new friends. Then I remembered the quote “Just because you think you’re stuck, doesn’t mean you are.” (Coincidentally this was from a codependency group.) I meditated and set boundaries. I removed the phone number of the friend who didn’t feel the need to say goodbye and stopped following her on Instagram. The first week was rough. I wanted to reach out, but I knew that I had reached out enough. I knew deep in my bones that it was time to let them go on with their journey.

For the past two months, I haven’t feel codependent towards her or any of my friends. When I start feeling the need to reach out I look for other options, like going for a hike by myself, or stopping at a cafe for a drink and a book or language study session. It’s amazing because I never realized that I could feel this way. I didn’t know that I was codependent or that I needed to work on this issue, but I am feeling like a real winner about it.

What is one if your self-care wins?

How are you at setting boundaries?

How often do you place your needs first, second, third to others?

collage of hummingbird surrounded by

I’m an artist and writer with a focus on art therapy. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month*, you can fund programs like my D.I.Y. Therapy: Healing Journey E-course, my monthly “Radical” e-zine and other free creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.

D.I.Y. Therapy

DIY Therapy: Biological Response of Love and Love of Self

Love is an emotion, a biological response that encourages species survival. With love, parents care for and protect their children and children care for their elderly parents. A love of self is also a biological response that encourages survival in personal self-care. So let’s strengthen the naturally occurring sense of self-love. with daily actions.

Create a daily routine of self-love. If necessary set three reminders per day. Saturating yourself with love in the early stages of healing or recovery will keep you from going down that unwanted, unhealthy space. Set the calendar on your phone to remind you. If you can’t do that, put sticky notes by your bed, at your desk, in your pockets, on the fridge, wherever you will see those. You can even do this with your friends and be support for each other.

When writing affirmations or love-notes your own voice and preferred words. Below are examples for you to use or build upon.

Morning Affirmation: 

“This morning I choose to love myself unconditionally. Today is a gift that I am ready to receive. I choose to let go of drama and anger. I will live this day in love and compassion. I am deserving of self-love.”

Afternoon Affirmation:

“Despite any negative thoughts so far today, I must remember to love myself unconditionally. I know that I am loved and supported by true friends and family. I also know that I am not here to be perfect, I am here to be myself.”

Evening Affirmation:

“Today I practiced self-love because I know that. I am loved, that I am capable of loving myself, and that I am made of love. I choose to celebrate my successes and to accept my failures. I go to sleep knowing deep in my bones that I am capable of creating my best life and that I can handle whatever comes my way.”

It was many years of practice, failure, and success to become a loving person to my self. It was even more years of stretching to share that love with others. Now that I am fully aware that I can be my own hero, I can hold space for others. I hope this inspires you to continue your journey until you also reach this awareness.

Peace and hugs, Leah


 If you desire extra support to stay on top of your self-care practice, check out my 3 month challenge: Dive Deeper Into Self-Care.


I’m an artist and writer with a focus on art therapy. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month*, you can fund programs like my D.I.Y. Therapy: Healing Depression E-course, my monthly “Radical” e-zine and other free creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.

*You can also receive also receive art in the mail for a higher contribution.

D.I.Y. Therapy

A Sunny (Not Necessarily Cheerful) Mindfulness Practice

I will start with this disclaimer: Sunny mindfulness doesn’t need to be cheerful.
One of my favorite things to do is when it’s not roasting outside, is sit in the sun and get a warm Vitamin D bath. Last week I turned sitting into the sun into a mindfulness practice. So let’s get started.
Find a place, any place that is sunny, where you can comfortably sit or stand.
Get comfortable, but not so comfortable that you fall asleep.
Start with three deep breaths. All the way into your belly. Make these good, long breaths to help your body slow down.
Roll your shoulders, and gently shift your head from side to side. Wiggle your arms at your side, wiggle your toes and stretch out your legs. Now relax.
Notice where the sun is falling on your body. Is it everywhere or just certain parts? How does it feel? Is it warming you up or do you barely notice it?
Wherever it feels good, breathe into that space. Focus on the sensations in your body by scanning your body from the tip of your toes to the top of your scalp.
Enjoy this moment. Be grateful that you have time to stop and be present.
Listen to the message of your body. Notice where you feel pressure, aches, warmth, coolness, any feeling at all. Notice it, but don’t worry about it. All you need to do now is enjoy the sunshine.
Stay here until you want to move into the next moment of your beautiful life. Once that moment arrives, take a deep breath. Visualize the air moving down into your belly filling you up with delicious oxygen. Watch as it moves up your stomach, through your lungs, into your throat and then set it free.
Wish yourself well, thank the sun, and be on your way.

Thank you for subscribing to my blog. I hope you find the content worthy of your time. If you like this post and want more, become a patron of my work at Patreon.com/loviedo


 

I’m an artist and writer on a mission to bring healing arts into the mainstream. If you would like to support my heart work, please consider becoming a monthly patron on Patreon.com/Loviedo. For $1 a month, you can fund programs like my D.I.Y. Therapy: Healing Depression E-course, my monthly “Radical” e-zine and other creative healing projects, like “Cultivating Radical Self-Love: A Collaboration of Healers, Artists & Writers“.