Instagram story viewer> @prescribedwellnessrx> Posts

Dr Self Care | Psychiatrist & MD

@prescribedwellnessrx

766

followers

1291

following

Neuroscience backed Self-care | Helping busy people regulate their nervous system
Follow for daily self-care that works 💛
📍LA
Entertainment Purpose

POSTS STORIES REELS TAGGED

Download All

Oh but how?!

Just start somewhere. Cereal is easy. Eventually try switching to apples, drinkable yogurt, oranges or adding protein powder to your coffee/matcha.

I have to be real with you. If you’re not focusing on the foods you eat you might be skipping a HUGE part of mental wellness.

I’m not saying you have to be super strict. Just start with eating on a more regular basis.
Things I’m focusing on this month:
Nuts
Peaches
Protein topper on my Matcha Wednesdays 🍵

If you’re looking for realistic ways to support your healing outside of my office, without the all-or-nothing wellness pressure, follow me for practical mental-health tools.

#100waystoheal #selfcare #mentalhealthmatters

Disclaimer: This content is for educational and entertainment purposes only and is not medical or mental-health advice. Please consult a qualified professional for personalized care. by @prescribedwellnessrx

26

0

2 months ago

Just a regular old ice cream non-sharer @daniel_zynn by @prescribedwellnessrx

39

7

3 months ago

Truth Bomb 💣

In high school I had F’s because “university, what’s that?”

Fast forward over the last 20 years where I’ve dedicated countless hours studying, taking test after test, always learning and trying to be a better version of myself 🍀

Don’t let time steal your dreams! I’m proof; time will pass and the other side of fear is glorious!

👉🏽Dr Sanchez, I’m a board certified psychiatrist and your self-care expert.

👉 Get my full Self-Care Book on Etsy → Bio link!

#100PostSeries#100waystoheal#FirstGenDr#LatinaDr#Psychiatry by @prescribedwellnessrx

119

25

a year ago

“Sit with the emotion.”

What does that even mean? It hurts. It’s overwhelming. Why would I want to stay with it?

It’s about giving yourself space to understand what you’re feeling and why you’re feeling it.

For me, therapy has been a meaningful place to do that. For someone else, it might start with journaling, making art, moving their body, or talking with someone they trust.

Here’s what I do to processing my own hurt:
💭 Name it: I’m hurt and that’s making me angry
-> I always feel it in my chest and belly, a hot tension that is ready to explode
💭 I ask myself: “What’s underneath this? Am I beating myself up for making a mistake? Did someone treat meanly? Did someone touch an old insecurity?”
-> I hate making mistakes because I work so hard to do my best but this can easily turn into me feeling like I need to be perfect. Which is so ridiculous and unrealistic
💭 Make room for what I need: this week I called in my reinforcements sisters and friends to talk about my stress, probably more like yell about it all 😂

I had totally forgotten my tribe is there to hear me out. To help me release those balled up emotions so I don’t end up spiraling. People often isolate when hard emotions come up and what I know for myself: the second I share how I’m feeling a weight gets lifted.

Understanding an emotion doesn’t make it disappear overnight. But it can make it sting less.

You don’t have to rush to let it go. Sometimes, the first step is sharing what’s going on with someone who might help you understand it. 🤍

Save this for the next time “just sit with it” feels impossible. Instead, try asking: “What am I feeling, and who can I call”

#mentalhealthmatters #100waystoheal #selfcare

This content is for general education only and is not medical advice or a substitute for individualized care from a qualified mental health professional. by @prescribedwellnessrx

10

0

20 hours ago

She made me feel so loved.

Her love is “tell me what comfort food you miss and I’ll bring it back to you”

It made me instantly think about 5 five different love languages languages by Gary Chapman
❤️words of affirmation
❤️acts of service
❤️receiving gifts
❤️quality time
❤️physical touch

I’m an absolutely a physical touch person! She is not naturally a hugger. BUT I’ve learned to ask for the love I need because I’m trying to fill my life with joy. SO she lets me hug her but always keeps count, I think her max might be 3-5 😂

My husband, Dan and my Dad, feel especially loved through words of affirmation.

Different people can show love differently but we can still learn how to ask for the type of love language that fills our cup.

Here are some conversations starters for you to begin:
“What makes you feel loved?”
“How do you naturally show love?”
“What is one small thing I could do that would actually make you feel cared for?”

People cannot meet needs we have never named.

#mentalhealthmatters #selfcare #selfcarejourney #trending

Follow me for practical, compassionate mental-health education, and small ways to build more connected, emotionally nourishing relationships. by @prescribedwellnessrx

33

2

13 days ago

1. Don’t worry babe I’ve got it…
Dinners ordered
Vacations have been planned
Negotiations done on my behalf

Having an ambitious wife means dinner isn’t ready, clothes are piled up and that’s Okie Dokie with @daniel_zynn

Don’t believe the lie that men will be intimidated by you! A real king lifts his queen up.

#SheMadeHerOwnSugar #badB*club by @prescribedwellnessrx

14

2

19 days ago

Self-care does not have to look like checking out from your life. I love me a spa day but more often then not it’s the small grounding activities that bring me joy.

It often looks like slowing down long enough to do something new I’ve been wanting to try.

Self care can be learning a skill you have been curious about. Letting yourself be a beginner. Making space for calm instead of TV.

Tonight’s version: a face mask, a robe, beeswax, and a furniture project my dad helped me with.

As a doctor, I think the most nourishing forms of self-care are often the ones that bring us back into the present.

I’m your self-care expert sharing what I do to calm my nervous system and bring joy into my life on a daily basis. Follow for mental-health content that helps you feel better and not just distracted

#mentalhealthmatters #100waystoheal #trending

For educational and entertainment purposes. by @prescribedwellnessrx

15

2

23 days ago

Why is self-care foundational to building the life you’ve always dreamed of?

It’s not just taking a bath, putting on a face mask, or taking a walk. It’s the chemical reaction these activities have on your brain. They build your capacity to engage in the side hustle outside your 9 to 5; to work on that passion project even though you have a busy life.

Focusing on self-care has helped me make space, outside of regular work hours, to build my own medical practice: a place of healing for patients and physicians.

Your dream does not have to start as a full-time business. It can start after work, on weekends, or in the small pockets of time you usually give away to numbing out.

Self Care is:
If you’re interested in investing, go to the conference.
If you’re curious about woodworking, watch the tutorial.
If you want to create, write, teach, move, design, build, or heal make room to explore it.

Because one day, the “little side hobby” you protected may become a source of freedom, purpose, and joy!

And if you’re not sure what lights you up yet, try a no-TV evening after work. Give yourself permission to be bored, curious, messy, and new at something. I’ve been doing no TV for almost 2 months and it’s been amazing for my nervous system.

Follow for realistic self-care, mental wellness, and practical motivation to build a life that feels like yours and not just a life that’s productive but empty. by @prescribedwellnessrx

16

0

23 days ago

My sister @monicaswildbunch is a fan of karma.

Welp, karma has hit me hard because we got a new loud chewer in the house @daniel_zynn

Let’s just say growing up my big a** lips would clapity-clap like a G-6, every time I took in a morsel.

Noise reducing headphones are a game changer for any neurodivergent 👑

It’s so much nicer than yelling at someone to “not chew” aka -Monica 🧐

if you’ve got some sensory issues follow along because I’m going to share my favorite calming tools and gadgets!

#mentalhealthmatters #selfcare #trending by @prescribedwellnessrx

14

4

a month ago

My dad’s retirement is my financial gain. Got this old man out here on a Sunday building my dreams 🛋️

I keep the ones I love close because I include them in my shenanigans. Like making my antiques look even better😊

Be the type of person who asks your friends to join your errands! Or join you for wine and unpacking. Or like me, to join you while you build a Lego wall in your new office.

I don’t “plan” my quality time on most days and just simply invite friends and family to do things I planned on doing anyways.

That’s how you stay connected. No big spread, no intricate dinner plans. Just a messy backyard and some chemicals that might burn my lungs 🤣

#100waystoheal #selfcare #selfcarescience #trending by @prescribedwellnessrx

98

0

a month ago

Women’s health is always my vibe!

For too long medicine has gaslight women and minimized real suffering. Not around here partner.

Self-care is about knowing your biology and how it changes over time. Did you know changes in estrogen have been linked to changes in the part of your brain that has to do with memory consolidation (hippocampus)

My passion is the wholistic care of my patients. So if I don’t know something I do the research. Follow along as I explore wholistic views of mental health.
#mentalhealthmatters #hrt#psychiatry #trending by @prescribedwellnessrx

4

0

a month ago

Don’t over complicate self-care. This weekend grab yourself a yummy drink and pastry. You work hard during the week=> treat ya self

Dang you Usher this song pops into my head every I even think of 7 o’clock 🕺🏻

This spot is in South Pasadena @saltedbuttercompany by @prescribedwellnessrx

10

1

a month ago