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Personal Responsibility

The Importance of Personal ResponsibilityPersonal Responsibility Article

How often have you been driving and thought: “If that car in front of me would just move out of the way, I could get where I’m going faster?”

These kinds of thoughts cross my mind often. If that car would move, or if that person would stop using that tone with me, or if so-and-so wouldn’t put me in an awkward position or “make me feel” a certain way, life would be grand!

All of these statements, however, communicate to your brain that your wellbeing is dependent upon someone else.

Let’s break this down… When I say that I want someone else to change their behavior, I am really saying that I don’t like how I feel – and I don’t know what to do about it. I want someone else to change so I can feel better.

Essentially, I have taken all of my “power chips” and handed them over for someone else to manage my life. Let’s look at an example:

I was recently at an airport, and the people in front of me in the security line were taking for-ev-er. One person took a shoe off and gently placed it on the conveyer belt – so slowly that I wondered if she ever intended on having the other shoe join its mate. The gentleman behind her agreed with this pace…

With all of us in line waiting, he leisurely drank his water before proceeding with the security routine. Man, did I have judgments! My head (and facial expressions) were screaming, “Have you never been in a security line?! We are all waiting! How rude! Hustle, hustle, hustle! Knees to chest, people! Get moving!”

I was so invested in their obvious-to-me socially unacceptable behavior that by the time I got through the line, I was huffing and puffing, wondering what could ever possess people to be so inconsiderate. Because of them, I had a stressful experience, and had to rush to my gate despite arriving at the airport in what I thought left plenty of time. I was irritated, and I placed all of the blame on the other people in the security line.

In short, what I believed at that moment was:

If they changed their behavior, I could feel better.

Wow, that is a loaded statement! By going down this train of thought (with my emotions quickly following), I just invested in the belief that someone else is responsible for how I feel.

Ugh, no wonder I was frustrated and felt powerless. In this experience, I believed I had fallen victim to someone else’s ignorance. Notice those words? Powerless. Victim.

Now, you might think that this was such a minor incident, how could this really affect how I feel about myself or my place in the world? You also might agree with the judgments I made about the slow-movers at the airport and share my frustration…

Well, the beliefs that we invest our time, thinking, and behavior into are important. They inform the blueprint of how we see ourselves in the world, and how we show up for life… And here’s the rub:

When you expect others to take care of you:

  • You cheat the relationship, and you cheat yourself
  • Your confidence dwindles
  • You begin to believe you cannot do hard things

When you expect others to regulate themselves so you feel better, you burden the other person with the expectation that it is their responsibility to make you feel differently than you do Deep down, nobody wants this responsibility. It is an unwelcome gift. Even if the recipient saddles up and takes responsibility for how you feel, resentment is likely to build. The other person has just received a weight that is too heavy for them to bear.

They have also received the inferred message that you are unable to meet your needs and regulate yourself – so you subtly lose some of their respect.

When you hand over your feel-good expectations to someone else, you cheat yourself by giving yourself the message that you can’t handle the responsibility. Someone else needs to ride in on a white horse and rescue you, all because you are not whole enough to handle things on your own.

When you use phrases such as, “so-and-so made me feel [fill in the blank with a favorite icky-feeling emotion],” it is like a slowly dripping faucet of self-disrespect. You may not feel the impact of the first drop, but eventually, the sink fills up, and you’ve got a big, sloshy pool of belief that others hold the power to “make you feel” – and you become a victim to their behavior.

Talk about a confidence buster!

When you repeatedly tell yourself that others are making you feel a certain way, or thinking that if others would behave differently, that would solve your distressing emotions, you are also telling yourself that you cannot do hard things.

This is one of the most dangerous messages for you to believe! Resilience is built upon knowing that you can do hard things, that you can roll with whatever life throws your way, and that you know as long as you are in your own corner, you’ve got this life thing!

When you start to lose sight of this fact by hoping others will change their behaviors to “make you feel” better, you are in serious trouble.

On the other hand:

When you look for (and accept) your responsibility and volition in all situations, you gain:

  • A sense of empowerment
  • More mutually rewarding relationships
  • Self-confidence and self-respect

If, in the airport, I had noticed my thoughts, “Damn these people for making me anxious and uncomfortable!” here’s how I could have responded:

“Uh-oh, did I just say someone else is ‘making me feel?’ Okay, it’s time for me to get to work here.”

STEP 1: NOTICE AND LABEL when you have just handed over the responsibility for how you feel to someone else.

STEP 2: FOCUS INWARD and QUESTION. Questions I might ask myself include:

  • “What am I feeling in my body?”
  • “What emotion is this I’m feeling right now?”
  • “What about this situation is making me uncomfortable, instead of the many other situations I’ve been through today that I haven’t focused on this intently?”
  • “What interpretation am I having of others’ behaviors in this situation?”
  • “Are there other possible perspectives here?”

This inward focus immediately grows your sense of self-respect and responsibility for your own experience. First of all, you receive the message (from yourself) that you are worth paying attention to – and that your experience is significant enough for you to focus all of your attention in this moment.

Second, by observing yourself in this way, you unglue from your interpretations and reactions and start getting reflective, leading you to other possible experiences. Third, this step is hard – and when you practice turning toward yourself in this way, you learn that you can do it. You gain confidence in your ability to tackle your unchecked reactions.

While you are building all this empowerment, self-confidence, and self-respect, you are also improving your relationship with the other people in the situation!

If I had put this into practice in the security line, I wouldn’t have glared, sighed, rolled my eyes, and in general, treated others with contempt. Perhaps I could have let others have their experiences and I mine, and focused on what I needed in that situation, which brings us to…

STEP 3: IDENTIFY YOUR NEEDS and RESPOND. If I had asked myself what I needed in that moment, regardless of others’ behavior, I probably could have used some deep, slow breaths, stopped fidgeting (which was fueling my frustration), and maybe talked to someone or texted a friend for a brief distraction.

Maybe all I needed was to acknowledge that I felt frustrated, that my interpretation was that I was being disrespected, and I would have been able to let it go. Perhaps I would have decided to ask for the people in front of me to move more quickly, or request they let me go in front of them. The point is that I did not ask myself what I needed, so I did not receive the message that I cared about what I needed… And I certainly was not able to provide it for myself.

Even so, I still have…

STEP 4: REFLECT. Although I am not proud of my behavior in the airport, and it is not a representation of how I wish to walk through the world, I can still face it and move forward.

Notice your ineffective behaviors in retrospect, and walk yourself through what went wrong. Thinking about how it could go differently the next time, as I just did, facilitates change. After this exercise, I can tell you with 99% certainty that the next time I am frustrated in a security line, I will think of this example. When you wake up to the moment, you have a chance to make a choice and do things differently.


Here is a practice for what to do when you believe someone is making you feel a particular way:


(Listen to this practice on YouTube)

First, let’s take a moment to settle into this present moment. Let’s put our attention on a few things that are right here, right now, starting from the outside in. First, take a look around you, noticing the shapes, colors, light, and dark. Take a moment to notice where you are, using a beginner’s mind, and take in the environment around you.

Now, turn your attention toward sounds. Place your attention on your ears and notice any sounds or silence that floats through your attention.

Now, can you notice your body? Perhaps you can notice the bottom of your feet on the floor, the parts of your body touching another object, like a chair or your clothes. Begin to notice parts of your body in contact with other objects.

And finally, bring your attention to your breath. You do not need to alter or change your breath. Simply notice that you are breathing, in and out. Notice the quality and length of your breath, knowing there is no way your breath is supposed to be in this moment, and just allow your breath to flow, however it is occurring right now.

Now, shift your attention to a recent time you believed someone “made you feel” a particular way. It could be that you were annoyed waiting in a line or sitting in traffic, or perhaps you had an argument with a loved one. Whatever the situation, bring it as vividly as you can into your mind’s eye.

Now, pay careful attention. Focus on the point when you had the experience that this person was “making you feel” a certain way, or thought that if this person changed their behavior, you would feel differently. Say to yourself, “Ah, I just handed over responsibility for how I feel to someone else.” That’s STEP 1. You just practiced the skill, NOTICE AND LABEL. Instead of being a slave to your reaction, you’ve gained some wiggle room for a different experience to emerge!

Let’s practice STEP 2: FOCUS INWARD and QUESTION. First, put on your curious, nonjudgmental cap and start investigating. This is the part where you act like a scientist and explore what was going on for you, in your body, in the moment that you gave responsibility for yourself away. If you’d like to pause here and give yourself some time to reflect or write, please do so!

Some questions you can ask are:

  • “What am I feeling in my body as I am recalling this moment?”
  • “What emotion am I feeling?”
  • “What about this situation made me uncomfortable?”
  • “What interpretation am I having of others’ behavior in this situation?”
  • “Are there other possible perspectives here?”

Another helpful practice during STEP 2 is to write out just the facts on one side of a paper, and your interpretations, opinions, and evaluations of the facts on the other side of the paper. This is an exercise in separating the facts from your personal experience.

You may decide to pause and spend some more time on STEP 2. It is important to understand your experience with some clarity before you are able to move on to STEP 3: IDENTIFY YOUR NEEDS and RESPOND. Given your new, more complete understanding of the experience by completing STEP 2, you can now ask yourself what you needed in that moment.

A helpful way of asking can be, “Given everything as it was in that moment, and given that I cannot change others’ behaviors, what did I need?”

You can ask yourself, “How may I have responded to myself if I were able to attend to my needs and take care of myself in that moment?” Now, your job is to listen. Give yourself the space to hear about your needs.

By engaging in this practice, you have already completed STEP 4: REFLECT. By taking the time to reflect on this situation, you have set the stage to do it differently next time. By engaging in this exercise, you have given yourself the message that you matter and are worth the time.

You have also taken a stand. You will engage with yourself and others with integrity. Don’t expect it to be perfect… That’s life! It’s an eventful journey of learning. You can keep practicing, and you will start to notice your relationships, both with yourself and others, shift for the better.

Come back to this any time you need it – and please, keep practicing!

October Newsletter

Welcome to my October Newsletter!

As we approach the end of October, we are now deep into Autumn; falling leaves, hot drinks, and sweaters abound. With the change in environment, and more darkness than light each 24 hours, we can experience fatigue and a sense of turning inwards. At the same time, all of our responsibilities remain, and energy is required to keep up with the typical pace of life, all while being aware that the planning of holiday festivities is just around the corner. While many of us enjoy the Fall, we may also find ourselves depleted, and motivation to maintain healthy behaviors may wane. If you are feeling a dip in your get-up-and-go, don’t despair. Take a breath (or three), let go of self-judgment, and read on for some helpful skills and strategies to keep you moving in a forward direction, even if it is at a slower, more gentle pace than the previous months. Remember, the turtle won the race.

In this issue, you will find a link to follow me on Instagram. “Dr. Bando” is new to Instagram and I am having so much fun posting up encouragement and useful links. You will also find an article related to body image and weight loss plus how to reinforce yourself in a way that supports lasting change. While you’re here, meet my colleague, Jennifer Joffe, health coach extraordinaire. Her story is inspiring and her work may help change your life for the better (think big!). Lastly, if you are interested in nutrition, lifestyle, and aging well and you’ve not yet heard of Dr. Rhonda Patrick, do yourself a favor and check out her summary of the research on sugar. You’re welcome.

Thank you so much for reading. I put out this monthly newsletter for no charge and develop all of the pieces on my own time. I do this with loving care because my hope is that something here nourishes you and adds joy, hope, and vibrancy to your life. Happy exploring!


Body Image and Weight Loss Part 3: Reinforcement

It is nearly impossible to turn on your TV, go online, or even go out in public without being bombarded by society’s idea of the ideal body. It is not only frustrating, but it can also be extremely discouraging. Experiencing this way of thinking on a regular basis can reinforce a “box thinking” mindset, that there is a particular way that each of us is supposed to look. This also makes it harder to take those steps towards change. Luckily, there is a way to overcome the feelings of stagnation and defeat with reinforcement.

Continue Reading


Jennifer Joffe is an Integrative Health Coach who focuses on self-love and compassion to help you realize the weight and lifestyle that best feeds you. She, herself, has lost over 100 pounds and coaches others to achieve a healthy self-image and develop a body in which you can move and feel free. Her style is no-nonsense, down-to-earth and compassionate. She is in the trenches with you. Jennifer has been there and done that and receives her clients’ stories and struggles with nonjudgment, fierce encouragement, and accountability. You can read about Jennifer’s inspiring story here, find out more about her health coaching program, Project Healthy Body here, and if you do some Google searching, can probably find a video of her Today Show appearance. Yep, she is that fierce and inspiring. Of my clients who have opted into her program over the years, they have all reported significant health benefits, more insight into what drives them and who they want to be, and overall feel empowered, healthy and able to enjoy life.


If you ask functional medicine doctors and most holistic health practitioners, they will tell you it is no coincidence that flu and cold season exists from October through February. The reason? SUGAR! We end October with Halloween candy and roll right into overstuffed Thanksgiving followed by cookie season, and then ride out the hangover through Valentine’s Day when chocolate is the traditional gift. If you L-O-V-E sugar on the holidays, you have no judgment coming from me. Our environment is not set up for us to sidestep sugar. It takes tons of resolve, pre-planning and careful self-guided reinforcement to avoid this tempting and very addictive trap. Maybe you are toying with the idea of cutting back on sugar and could use a little push? Perhaps you haven’t been thinking about it but would like to know more? Check out this informative video from Dr. Rhonda Patrick, who has a Ph.D. in Biomedical Science and is a passionate educator teaching people how to live and age well. I have also provided a link to her website where she lists two pages of articles you can click and read about the effects of sugar on the body. Once you know, you know


I recently started posting to Instagram and I’d love your comments! Follow me here and comment away: What do you like or not like? Do certain images or messages resonate? Do you find there is a piece missing or have a question and would like to know more? Your comments and interests drive my posts and writing. The more I hear from you about what works and what doesn’t, the better able I am to deliver high-quality, useful goodies. So, check out @drbando on Instagram and I’ll see you there!


My recent articles and guided meditations and practices are now available with an audio option – all for free! If you would like to enhance your mindfulness practice, experience this month’s or any recent offerings, please visit my Soundcloud page.

I hope you enjoyed this article! If you would like to become a subscriber to my monthly newsletter, you can do so by clicking the SUBSCRIBE button at the top of the page.
Amanda Gale-Bando, Ph.D.

Emotional Hygiene: Say Goodbye to Box Thinking and Emotional Buildup

Listen to the audio version of this article on Soundcloud

Listen to the audio version of this article on YouTube

Attaining emotional health is not a one-time event. Rather, emotional well-being is an ongoing, dynamic, proactive process, just like any other healthy lifestyle behavior. Emotions are a physiological experience, meaning they happen in the body. When we experience an emotion, our biology changes: heart rate, breathing, muscle tension, blood pressure, and even temperature can all shift when an emotion fires. To prevent the effects of emotional buildup (e.g., overwhelm, sleeplessness, fatigue, anxiety, depression) bodies must metabolize each emotion that occurs, and we do this by paying attention to the emotional sensations in our bodies. When we are not aware and do not know what we are feeling or where we are feeling it, emotions get stuck. We become emotionally clogged, and buildup happens. Read (or listen) on to learn how to sidestep “box thinking” and invalidation, both recipes for emotional buildup and the antidote to freedom and empowerment.


With other health behaviors, such as eating, we understand the need to attend to this habit daily if we want results. For example, if after years of eating nothing but unhealthy processed junk we changed to a healthy eating lifestyle, we wouldn’t tell ourselves that after a week or even a month of healthy eating, that we are healed. Even more so, we wouldn’t go back to a diet of processed foods, head for that fast-food drive-thru, and expect to have stellar health and maintain our nutritional gains. We would understand that to continue to reap the health benefits (e.g., stabilized weight, even energy, balanced mood, trouble-free digestion), we must continue our regular practice of feeding ourselves nutritious foods.

Most of us are not taught to take time out of our day for emotional processing. Much like brushing our teeth or other personal hygiene habits, emotional health requires daily attention.

What prevents daily emotional hygiene? Box thinking and Invalidation:


 “I’ve already dealt with that.”

Instead of viewing emotional health and processing as a daily practice, people sometimes are under the false assumption that they have “dealt with” whatever emotional experience they have endured; meaning that they have talked about it, experienced emotions, and can now put it away, never to be felt again. I have heard people use the phrase, “I’ve already dealt with that,” to describe their emotional processing of the death of a close loved one or past abuses or trauma. Other phrases under the “I’ve dealt with it” umbrella include “I’ve already talked about that in therapy,” or, “I’ve cried about that; I have no more tears to shed.” It is as though the emotional experience is a box to be opened and examined, and then taped shut and put up in the rafters, never to be seen again.

What’s the problem with box thinking?

The problem with “box thinking” is that…

Box Thinking = Emotional Buildup

I once heard a friend use the phrase, “I’ve already dealt with that,” regarding her father’s death, meaning that she was not supposed to have further emotions about it because she felt what was there and then neatly put it away. Taking my friend as an example, can you imagine her not feeling anything when her father was not able to be at her wedding, the birth of her children, holidays, other important markers in her life? Of course not! Emotions are NOT dealt with and then put away in a box and tied up with a bow.

Remember, emotions are a dynamic, flowing, ever-changing process. Emotions are not a one-time event that happens and then goes away forever, especially when the event prompting the emotion is significant to us. When we view emotions this way, we tend to deny ourselves the opportunity to feel them. For instance, if we decide that we are no longer allowed to mourn a loss in our lives (e.g., breakup, divorce, job loss, death), we learn to quickly shut it down when the feelings of sadness or grief start to appear. We lock it into that box and distract ourselves, rationalize that we don’t really feel that way, and inadvertently, create a layer of emotional buildup.


“There’s nothing wrong. Why am I crying?”

This statement often precedes a judgment such as, “This is so stupid,” or, “There is no reason to cry,” or, “I don’t understand what my problem is.” People even apologize while wiping away their tears. When we can slow things down and approach the tears or sadness or pain from a curious and nonjudgmental space, we can always validate the emotional experience.

Emotions are sufficiently explained by science. They are a physiological experience and fire when something prompts them. Feelings do not randomly fall out of the sky. If we are experiencing an emotion, by definition, that emotion makes sense. Even if you cannot see the cause in the moment, the mere fact that you are experiencing an emotion means that something prompted that emotion to fire.

When we can get curious instead of judgmental about our feelings, we can better understand where they are coming from and what we need. I have never once walked away from a therapy session or a conversation with somebody where I’m thinking “yeah, I don’t know why you’re crying either.” There is always a reason, and if we are curious and interested, we can understand.

I may ask a patient of mine a few questions about what’s been going on, or what was happening right before the person cried, and it is almost always something clearly upsetting. I might hear about a conversation where a person was informed that they did a horrible job, or they just had an experience that made them think of how much they miss their mother. Typically, something happened that understandably led to sadness, but instead, they judged themselves for feeling, and this clouded their ability to comprehend.


Wouldn’t it be liberating to allow ourselves to freely experience emotions as they ebb and flow; without trying to categorize them or saying when we should be feeling them? Imagine knowing that we can handle whatever emotion comes our way, that we know how to ride the waves, and we are valid in our experience(s). Envision being able to trust our bodies to the degree that when we feel something, regardless of its content, we immediately respond, “Oh, something is happening here. It must make sense, even if I don’t know why, because I am feeling it.” All of this can happen, and I have seen it happen with so many of my clients, with a daily emotional hygiene practice as their foundation.

Emotions happen daily, just like healthy or non-healthy eating occurs every day. If we want robust emotional health and the kind of clarity and empowerment that comes from processing our emotions, we must practice. Read (or listen) to the following Daily Emotional Hygiene practice to help clear the clouds of emotional buildup, gain regular access to your wisdom, the ability to see clearly, and learn to trust in your body and yourself.


Listen to the audio version of this practice on Soundcloud

Listen to the audio version of this practice on YouTube

Emotional health requires daily practice to clear emotional buildup. This practice will help you develop and sustain a relationship with your emotional self. The stronger that relationship is, the more internal power and wisdom you have access to. You can liken it to a relationship with another person; if it is somebody you never see, and you do not put effort into spending time with them or calling to connect, the relationship is going to dwindle: you need the quality time to bond. You certainly wouldn’t treat your children in this way saying, “Okay, I’ll talk to you in a few weeks, go to your room.” Instead, you want to be involved, and know what is going on, and the same is true for building a relationship with our emotional selves. Let’s practice.

Let’s use these next few moments as quality time to connect with your emotions and your body, and clear emotional buildup.

We’ll start with paying attention to 3 breaths. You do not have to change or alter your breath in any way, simply notice what your breath is doing in this moment, for 3 inhalations and 3 exhalations.

Now, ask yourself, “Hmm, where in my physical body is my attention drawn as I notice my breath?” Notice where in your body you pay attention as you feel your breath in this moment.

Throughout this practice, as you mind wanders, when you noticed it has wandered away, very gently, with no hint of harshness, guide your attention back to your breath, coming home to your body, each time you notice your mind has gone on a walk and wandered away.

Now, take a brief scan of your body from your feet up to your head. Make a note of any sensations that come into your awareness, no matter how big or small…Scanning your body and noticing any sensation.

Coming back now to anchor yourself in your breathing, I’m going to ask you a question. When I ask the question, you can simply focus on your breathing. There is no need to search for an answer or try to come up with anything; simply notice what information your body gives you, if anything at all. Noticing your breath flow in and out, now asking your body, “What emotion is present in this moment?” Just notice and breathe. Breathe and notice.

If you noticed an emotion name came up such as anger, sadness, joy, or even if you noticed not knowing what emotion is present, now, again, focusing on breathing in and out and ask your body, “How do you know? Where is this feeling (or lack of knowing) located in my body?” Breathe and notice what comes into your awareness.

Whether you have noticed emotional sensations or not at this point, pay attention to a few more breaths while simultaneously noticing any physical sensations that are present. It doesn’t matter if these feelings stay the same or shift and change. Your gentle task is to create a soft, welcoming environment for any sensation to arise. As you notice any sensation, take a few breaths as you pay attention to this feeling. Then, after a few breaths, ask yourself curiously, “Now, what do I notice in my body in this moment?” It doesn’t matter if you notice the same thing or something different. By paying attention to sensations in your body in this way, you are allowing emotional feelings to arise as they please, be noticed and felt, and waft away when they are ready. Anything you have felt thus far in your practice has been processed and metabolized, that layer of emotion digested and released.

If you would like, you can continue this practice of noticing sensations and breaths in your body for a little while longer, or you can conclude your practice for now. Think of this exercise like brushing your teeth, but for your emotions. If this is the first day in a long time you have brushed your teeth, you are going to have some buildup, and the first brushing may seem insignificant. However, if you keep at it, consistently, little-by-little and day-by-day, emotional buildup will release and you will be able to feel at peace and at home in your body.

Remember to pay attention to your breath and body every day, even if only for a few minutes. This is how you develop strong emotional hygiene and robust emotional health and healing. If any part of this meditation was difficult, I invite you to continue to gently practice, noticing if your experience shifts over time.

Happy practicing!

September Newsletter

Welcome to my September Newsletter!

This month, we are officially entering the Fall season! Depending on where you live, you may soon experience colder weather and some gloomy, cloudy days. With the change in seasons can come a change in how you feel. If, when the temperature drops so do your emotions, I encourage you to be proactive: Start thinking about how to buffer your resilience now!

In this installment, you can read (or listen to) my article, Daily Emotional Hygiene, and commit to a daily practice of attending to your emotions. By developing a deliberate practice and getting a jump start, you will build a robust and stable foundation for weathering painful feelings. Also in this issue, find out what your wisdom has to do with bone broth, meet a therapist who helps you face any flavor of anxiety head-on, and learn about what one company is doing to provide mental health service coverage as an alternative to insurance. I hope you enjoy this issue. Happy Fall!

Great news: You can now follow me on Instagram! Check out drbando for updates, interesting tidbits, comments on current events related to health, psychology and well-being, and spontaneous pictures and fun stuff. Hope to see you on social media!


Attaining emotional health is not a one-time event. Rather, emotional well-being is an ongoing, dynamic, proactive process, just like any other healthy lifestyle behavior. Emotions are a physiological experience, meaning they happen in the body. When we experience an emotion, our biology changes: heart rate, breathing, muscle tension, blood pressure and even temperature can all shift when an emotion fires. To prevent the effects of emotional buildup (e.g., overwhelm, sleeplessness, anxiety, depression) bodies must metabolize each emotion that occurs and we do this by paying attention to the emotional sensations in our bodies. Continue Reading


Lyra Health is a company that employers hire to provide free mental health services to their employees. Employers contract services with Lyra to offer each employee a certain number of therapy sessions per year (I have seen anywhere from 25 to 50 sessions covered yearly).  Lyra hires an extensive network of mental health professionals (myself included) to provide care. In their own words, Lyra Health “is transforming mental health care by creating a frictionless experience for members, providers, and employers. Using technology and data, we connect companies and their employees to mental health providers, therapy, and coaching programs that work.” Last month I was asked to be a contributor to their blog, and you can read my article on motivation here:


One of the things that I love most about my profession, is learning, growing, and being inspired by other professionals. One of those people is CBT Therapist, anxiety expert, and author, Jennifer Shannon, LMFT. Jennifer has devoted her life’s work to helping people cope with, instead of run from, anxiety. She wrote the first social anxiety book for teens (nothing for teens suffering with social anxiety was previously available to the public), and is passionate in her focused and science-backed approaches to taking charge of your life instead of shirking in fear as a result of anxiety’s threats. Jennifer also practices what she preaches. She was a victim of the Sonoma County 2017 fires and lost her home, and she chronicled her journey through the devastation via her blog. Jennifer practiced the skills and coping strategies she teaches and laid it out bare and raw for you, the reader, to benefit from her surviving this extreme hardship. If that’s not fierce, I don’t know what is! For access to Jennifer’s books, blogs, videos and therapy services, check out her website:


Nutrition is a key health behavior that influences not only how we feel physically, but our mood, emotions, how we make decisions, how we sleep, and our relationships? Check out my video below explaining how eating affects individuals differently and also learn to make a nutritious bone broth in your own kitchen!


This recipe is extremely forgiving and can be tailored to your preferences. Feel free to eyeball the quantities and combine ingredients in amounts that look right to you.

Remember to source your ingredients well!


  • Bones from one pastured chicken (included skin and any leftover meat on bones)
  • 4-5 garlic cloves, smashed
  • ¼ – ½ onion, roughly chopped
  • 1 – 3” chopped fresh ginger (use more for spicy ginger notes and less if ginger flavor is not your favorite)
  • Carrot or celery (both, or whichever one you have on hand)
  • 2 T apple cider vinegar
  • 1 heaping T sea salt
  • 1 ½ t peppercorns
  • Filtered water


  1. Put all ingredients into a slow cooker.
  1. Pour over enough filtered water to cover the ingredients and all of the chicken bones.
  1. Turn the slow cooker on “low” and allow to simmer for 24 hours.
  1. Filter the broth and store in the refrigerator for a few days or in the freezer for longer. (Make sure to leave a couple of inches at the top of your jars if freezing. Liquids expand when frozen and you don’t want the bummer of broken glass in your bone broth.)

Drink as often as your body wants and enjoy!

Rather than taking my word for it, if you are interested in learning more about the benefits of bone broth, please visit PubMed or Google Scholar and see the data for yourself. If you prefer a summary, I’ve provided links to a few quality blogs providing an overview of the data and important benefits of this health elixir. Happy researching!


My recent articles and guided meditations and practices are now available with an audio option – all for free! If you would like to enhance your mindfulness practice, experience this month’s or any recent offerings, please visit my Soundcloud page.

I hope you enjoyed this article! If you would like to become a subscriber to my monthly newsletter, you can do so by clicking the SUBSCRIBE button at the top of the page.
Amanda Gale-Bando, Ph.D.

August Newsletter

Welcome to my August newsletter!
For return readers, you will notice that I’ve changed the format around a bit to not only include my current writing/articles, but also what’s fresh on my mind, and some relevant commentary on what’s happening in the world around us. In this issue, please enjoy Part 2 of my Body Image and Weight Loss series, an introduction to a psychiatrist who prescribes NO medication (shocking, yet true!) and a little tidbit on healthy eating and what happens under the influence of a big corporation not interested in our health or side effects.
Great news: My recent articles are now available in podcast form. This means that you can choose to read or listen.
I hope you are having a great summer and this issue adds to your sunshine! Happy August!


My featured article for the month of August is Part 2 of my Body Image and Weight Loss series. In this installment, I discuss Nonjudgment/Curiosity, and I also have a guided practice that you can listen to, which will help you along the path of Nonjudgment. Click here for Part 2
You can also read/listen to Part 1 of this series by clicking here.


If you have enjoyed this month’s article and would like to read any of my previous articles, you can do so by clicking here.


Kelly Brogan is a NY-based psychiatrist who prescribes NO medication “under any circumstances, ever.” Rather, she helps people eliminate their psychotropic medications (anti-depression, anti-anxiety, and even anti-psychotics) and change their lifestyle with some remarkable results. Much like my perspective, Dr. Brogan is an advocate of informed consent. Simply put, this translates to educating the consumer/patient by making relevant information available and understandable so that YOU, the consumer, can make an informed choice. Too often, doctors prescribe medication without offering other options or even assessing the patient’s lifestyle. If you are curious about some possible alternatives to psych meds, check out this podcast (Joe Rogan interviewing Dr. Brogan).

Disclaimer: While I may agree with some opinions that some people discuss, my endorsement is never of the entire person and is not an implication that I agree with everything they say or do. As always, please filter everything through your wisdom; use what works for you and discard what doesn’t.


Monsanto supplies Starbucks with their milk products? This means that every time you order a mocha, latte, frappacino, or any Starbucks drink with dairy, you are getting a dose of Monsanto’s chemicals as well. Buyer beware, and take heart: I say this without judgment and simply for your own information. Knowledge is power and you may do with it as you wish. Recently, I was driving with a friend (I was the passenger) and she said, “Don’t hate me, but I just really want to stop at Starbucks right now!” Even though she has known me for a few decades, because of my personal boycott of Starbucks, she assumed I would look down on her choice. Rather, I told her that I choose not to spend my money at Starbucks and make information available to others who want to receive it but I do not wish to make anyone’s choices for them. Long story short, I sat with her in the Starbucks drive-thru while she purchased her drink, and we continued our friendly conversation. The point here is that education is for empowerment, not to control others’ choices. So, no judgment from me if your everyday morning routine involves Starbucks or Monsanto-supplied milk right out of your fridge. I do support your right to know what is going into your body and your right to choose whatever decision you make about that. As always, consult your wisdom.

Speaking of Monsanto, did you see this recent article? Monsanto has been ordered to make a huge payout to a school’s groundkeeper who contracted cancer after years of spraying their pesticide as a part of his job. This is more information to keep in mind regarding Monsanto products and the risk to your health.

I hope you enjoyed this article! If you would like to become a subscriber to my monthly newsletter, you can do so by clicking the SUBSCRIBE button at the top of the page.
Amanda Gale-Bando, Ph.D.

Motivation: Start Lifting Yourself Up and Stop Beating Yourself Down

Motivation, non-judgment, authentic life
Listen to the Audio Version of Dr. Bando’s Article.
Often, clients or prospective clients approach me for help with motivation. We all want to live vibrant lives and maybe increase exercise, change the foods we eat, stop eating late at night, make that health care appointment, or countless other important things. Today passes, then tomorrow, then a week goes by, and we realize we haven’t made that change we wanted at all. We can’t seem to find that Motivation, so we get frustrated and feel defeated. Our self-talk becomes harsh: “Ugh, I am so bad at this!” “Why can’t I just do what I’m supposed to?! It should be easy!” “I’m hopeless.” “I’m an idiot!” We give up for the moment and throw in the towel, abandon our goals, and try to accept things as they are, giving up hope that we will ever make that change.

Finally Fed Up?

Maybe we finally decide to get serious. We are disgusted enough with ourselves that we make a strict plan to ensure we adhere to the behaviors we “should” be doing. Then one day passes, then another, then a week, and then here we are: still stuck, still without change.

Perhaps we even make the change for a brief time. Maybe we start eating in a way that makes us feel nourished and energized while helping to reach a target weight. Then, time goes by, and we are sick of being restrictive and “depriving” ourselves, so we give in and “indulge,” feeling stuck in old behaviors, staying unmotivated, and continuing the cycle.

It’s Time to Get Motivated!

MOTIVATION happens when our goals align with our values, then the behaviors we take to move toward our goals link closely to our values, and we reinforce those behaviors. I know from personal experience that the key factors in staying Motivated are reinforcement, which inspires and ignites Motivation, and punishment, which extinguishes Motivation. When we narrow it down to these two simple principles, we begin to realize how straightforward it is to start down a path to lasting change. By reinforcing yourself with simple things like clear goals, being in tune with what is truly important to you, and staying passionate (by focusing on what works and reinforcing the hell out of it), you are guaranteed to break yourself free from that cycle.

Audio Meditation for Motivation:

Listen to Dr. Bando’s Audio Meditation
To stay motivated and moving toward goals that you value, you must build the muscle of Reinforcement. Finding what you are already doing that is working, or taking very small steps forward, and then rewarding those actions creates sustainable motivation for change. Think of it this way: punishment extinguishes motivation and reinforcement creates, ignites, awakens and maintains motivation. Where you have reinforcement, you can create motivation.

Let’s practice building this muscle:

Start with noticing your breathing. You do not have to change or alter your breath. Simply notice that you are inhaling and exhaling. Pay attention to where in your physical body you feel your breath.

Now, for the next three to five breaths, pay attention to where you feel your breath in your physical body and when your mind wanders away or zones out, gently bring your attention back to your breath.

When you notice yourself wander and bring you attention back to your breath, you can think of this as a weight lifting rep, or an exercise to build your ability to put your attention where you want it.

Now, let’s go further. Using this idea of placing the mind where you want it to be in the moment, recall one thing you did in the past day that was effective. Unless you achieved a huge goal in the past day, this exercise requires you to let go of judgments and find where you were effective. Do not dismiss anything for not being “good” enough or “big” enough. If you were tired and you got up on time, that is an accomplishment. If you felt depressed and did not want to get out of bed but you took a shower, perhaps that was effective. It does not matter how big or small you think this action was, take a moment and pick one effective action you engaged in over the past day.

When you have that behavior in mind, reinforce it. You can reinforce this behavior a number of ways: you can reinforce with self-talk, such as, “Good job,” or “I did it,” or “Nice!” Remember, your focus is on what you did well and reinforcing it. If your mind wanders to telling you that it wasn’t good enough, your practice is to gently bring your focus back to what you did well and reinforce it. You may also reinforce your behavior through soothing touch. Maybe if feels soothing to place your hands over your heart center and notice the warmth, or one hand over the other hand, or gently cup your face with both hands. This is touch that feels loving and sweet. Again, when your mind wanders to you or your behavior not being good enough, gently bring your attention back to what you did well and reinforce it.

This is the practice of increasing your motivation in a way that is sustainable and reliable. You can practice this every day – find one thing you did well and practice turning your mind toward noticing what you accomplished and reinforcing it. When your mind goes toward judgments about you or your behavior not measuring up, this is punishment. It will extinguish your motivation and ability to move forward. It’s not wrong, this is just what minds do, they wander, and they come up with judgments. Your task is to calmly notice when this happens and bring your attention back to reinforcing your accomplishment. Practice, practice, practice this and you will notice your motivation grow and your ability to take more steps toward your goals increase.

In an Exercise Rut? 5 Steps to Get Unstuck!

exercise rut, healthy habits, staying active


If you are in an exercise rut or not exercising at all, you are probably associating exercise with a “have to” rather than a “want to.” If you’re not having fun and exercise feels more like a punishment than a reward, you will not keep doing it. The way your brain is wired, it remembers situations that feel punishing and avoids them. This means that if exercise feels like a chore, your brain will make it harder and harder for you to engage in that activity. You will notice your motivation continue to decrease.

We all know that a sedentary life brings countless health problems. Most people agree that exercise has extreme health benefits: strength and muscle maintenance, slows down the aging process, weight management, mood regulation, skin health, balanced hormones, increases energy, promotes sound sleep, andimproves circulation. Exercise also regulates your brain chemistry, including the neurotransmitter serotonin, a key chemical involved in depression and anxiety.

Since you know exercise is beneficial to your overall health and well-being, how about making it rewarding instead of punishing? Follow the 5 Steps below to get out of the rut and feel vibrant and energized moving your body again!

STEP 1: Identify where exercise could be enjoyable.

What, realistically, would be a step toward enjoyable exercise that you can take this week? Before you respond with, “No exercise is enjoyable,” really open your mind here. Most, if not all of us enjoy moving our bodies in a way that feels good. What way of moving your body feels pleasurable to you? Perhaps you miss going on a morning walk and listening to the birds. Maybe you enjoy the feel of the water when you go swimming. Perhaps you feel powerful lifting weights. If exercise is new to you, think about environments you enjoy being in and how you might inject just a little bit of movement. Perhaps you enjoy that first big stretch before getting out of bed in the morning? No movement is too small. For Step 1, just start identifying where or when you enjoy moving your body. Put judgments aside and think about what feels good in your bones.

STEP 2: Figure out a small and realistic next step based on where you are right now.

Be honest with yourself. If you take advanced yoga classes three times per week, lift weights, and hike regularly, your next step will look very different than if you fancy yourself a couch potato and haven’t exercised in years. It doesn’t matter where you start or how small your first step seems to be. I once had a client who was sedentary, and years ago, she used to love to walk outdoors in her neighborhood. Her first steps toward exercise involved finding and then cleaning her walking shoes. These steps took a couple of weeks, and then she was off and walking. I viewed this as a tremendous success because she had been trying to bully herself into walking for years, with no success. By putting judgments aside (she initially thought these steps were too “small” and “silly”), she was moving regularly, and feeling energized and motivated in a matter of a few weeks.

STEP 3: Take the first step!

This may seem obvious, but many people can get stuck in the planning stages. Planning exercise is not exercise. Once you have identified a first do-able step, take it! Go for it! HINT: If time goes by and you are not taking that first step, break it down further into much smaller steps until you can follow through and take one.


There is a reason this step is in all CAPS. I cannot emphasize enough the power of reinforcement. If you respond to the step you have taken by telling yourself it is “too small” or “not enough,” you are punishing yourself for the effort you just put forth and can look forward to another exercise slump and watch your activity level wane. In contrast, reinforcingyourself for doing it, giving yourself positive feedback and being proud of what you are accomplishing is how you can keep your momentum, or build it. (Scroll to the bottom of this article for more specifics on reinforcement and how to do it.)

STEP 5: Keep taking this same step and reinforce it until it becomes easy.

Resist the urge to take on more until you have mastered this step. If you do, you risk becoming overwhelmed and may give up before you’ve reached your exercise goals. Keep taking this step until it no longer feels like a challenge but feels rather easy to do. Once mastered, it is time to increase the difficulty and, you guessed it, reinforce. (Expert tip: Once the step has become easy, reinforce it only sometimes before tapering off the reinforcement altogether. This is called intermittent reinforcement, which is the most effective way to lock in a behavior and make it permanent.)
These steps still apply even if you have an active lifestyle. Are you feeling stalled because you have plateaued, or have been doing the same workout so long that it is easy or boring now? Then make it a little harder, step it up, and move towards a more challenging work out using the five steps above. Immediately jumping ahead to something that is very challenging to you right away can only work if you accept that the road to a new habit or skill is not a straight line. For more on that, visit the earlier article on how change really happens:REINFORCEMENT is the most effective way to achieve lasting change.

Some ideas for reinforcement:

DEFINITION: A REINFORCER is anything that increases the likelihood of a behavior occurring again.

  • TIMING counts!
  • Make sure to reinforce your progress as soon as you can after engaging in the desired behavior. (e.g., You just put on your shoes to go for a short walk to increase fitness. REINFORCE yourself right then. “Nice!” “I did it!” Don’t wait. REINFORCE immediately!)
  • Remember, the brain is making connections. The most powerful connections are made when the behavior and reinforcer happen close together in time. You can do it!
  • Find REINFORCERS that work.

Make a note of the REINFORCERS you want to try from the list below or use the list to help you brainstorm some of your own reinforcers.

  • Congratulate yourself (“Good job!” “You did it!”).
  • Make and enjoy your favorite flavor of tea.
  • Write a smiley face on your list next to the task you accomplished.
  • Stop and notice sensations of pride in your body.
  • Enjoy a small bit of nourishing food you enjoy and really taste it (e.g., a sip of fresh orange juice, a small piece of chocolate).
  • Look in the mirror and say, “I’m really proud of you.” Mean it and take it in. Feel the effects.
  • Choose an activity you enjoy to reward yourself (e.g., coloring, a favorite TV program, listening to a favorite song, play with Play-Doh).
  • Dance around the room.
  • Pat yourself on the back or give yourself a hug and feel the effects.
  • Gently rub the back of your hand while acknowledging your efforts.
  • Keep joyful pictures on your phone and take a moment to look at them and enjoy.

The key, no matter how many good tunes are on your iPod or what new sport you’re trying, is that you reinforce yourself- give yourself credit for all the work you do, even and especially when you are moving towards your goals but have not hit them yet.

For professional help with changing habits and creating a thriving life in alignment with your values, contact Dr. Bando today.


The Guest House

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
As an unexpected visitor.

Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond.

By Rumi

The Guest House may be my favorite poem ever written. I have been known to call it the holy grail for emotional well-being and general happiness in life.

More often than not, our suffering is caused by trying not to feel uncomfortable. It makes sense, right? We are human beings. We are built to seek pleasure and avoid pain. Hurt, sadness, fear, and shame receive a big, “NO,THANK YOU!” Happiness, elation, love, and passion are welcomed with, “YES, PLEASE! In fact, give me seconds!”

Seeking pleasure and avoiding pain is human nature. We gravitate toward what feels pleasant, and even call these things “good” and reject or run away from the unpleasant, that which we call “bad”.

Let’s take a moment to remember what Rumi is telling us.

“Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still treat each guest honorably.”

Nowhere does this imply we should hunker down, shut our eyes, brace ourselves and hope that anything uncomfortable ends quickly. Instead, let’s WELCOME and ENTERTAIN every emotion that comes. Oh, Rumi, you crazy 13th-century poet, why on earth would we want to do that?!

This poet is on to something here. Something I call the secret sauce of emotion regulation. Something huge, important and completely life changing. In fact, if I could teach anyone I reach to do one thing, it would be this: Welcome your emotions regardless of whether or not you like them.

“The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.”

What a HUGE change in perspective this requires.

We must shift from an – “Oh no! Make this feeling go away!”  – perspective, to a – “Welcome! Come on in! I’ve set a place at the table for you,” – perspective.

To change our stance in this way is no easy feat. It is a daily practice, something we must do as often as showering or brushing our teeth. Remember, we are hard-wired to seek pleasure and avoid pain, so we are going against our nature here. Good thing the rewards are great: EMOTIONAL FREEDOM!

If we learned to practice welcoming our emotions on a daily basis in this way, my prediction is that we would eradicate depression, anxiety, and many, if not most, disorders. That is a bold statement, and I stand by it! I have not yet, in over a decade of seeing many clients come through my office, witnessed anyone suffering from depression or anxiety while simultaneously welcoming their emotions. This is not a failure on anyone’s part. This is a skill we’ve got to learn, and unfortunately, usually aren’t taught as part of the growing up process. Be encouraged though, because no matter your age, this skill can be learned.

As always, your life will not change by reading this article or thinking about it. Rather, PRACTICE, PRACTICE and then more PRACTICE will help you build emotional resilience. If you would like some guidance practicing welcoming in your emotions, listen to this 8-minute audio, CLICK HERE. This is perfect to listen to when feeling a painful emotion, or as a daily exercise.


Thank you,

Amanda Gale-Bando, Ph.D.

Questions or comments? Email them to While Dr. Bando will not answer personally, she may address your question(s) or comment(s) in a future newsletter.



Release Emotional Buildup

In a recent newsletter, I discussed affect labeling or putting a name to an emotion you’re experiencing (e.g., anger, love, happiness, fear, sadness) as a way of regulating them. Name your emotion and change your brain chemistry, in essence. (Read the full article) Then I introduced you to emotions being a biological, physiological experience. In other words, we feel, we don’t think, emotions. (Read the full article)

When you practice feeling into your emotions, you may start to develop a greater sense of peace, relaxation throughout your day, a release of physical tension, and the ability to feel what is happening in the moment, and then let it go, without hanging on and ruminating. The key here is PRACTICE. To reap the benefits of any of these concepts, you must practice, practice, practice. Notice, the word is “practice,” not “perfect.” You do not have to perfect these skills. (In fact, perfectionism leads to avoidance. More on that another time.) You just have to practice when you can, and for the length of time you are able.

To really learn how to feel into and process our emotions, we can’t just understand, we must practice. In this video you will be guided through noticing, feeling, and labeling your emotions in a very specific way. Check it out here:

Keep practicing and  see what benefits you start to notice. If you have questions or want to share your experience, please email them to While I will not answer personally, I plan to expand on these concepts and practices in future posts, and I may address your question(s) or comment(s). I would love to know what is working and what questions you have.


Nonjudgment for Emotion Regulation

Earlier this month, I sent out a call for nonjudgment. In this time of chaos, violence, fear, and confusion, nonjudgment can be a place of refuge. Practicing nonjudgment gives us three profound gifts:

  • complete understanding
  • the power to move into compassionate, effective action
  • the ability to defuse our emotions

Let’s focus on that last gift, the ability to defuse emotions. In over a decade of working with clients, I have never once seen anyone be able to let go of and regulate an emotional response while clinging to judgments. Only when practicing nonjudgment, can regulation and emotional freedom begin.


Imagine you are quite unhappy with a manager at work. She is incompetent and makes ridiculous requests of you and the rest of her staff. You don’t know how she was ever hired for this job, let alone maintains it because most of the time, she is just plain wrong and inappropriate. It is unfair that you have to work with her.

Imagine the emotions you might feel if you were in this situation. Anger and a sense of injustice and self-righteousness, maybe? Every time you interact with this manager, you might feel like rolling your eyes, sighing and throwing up your hands in this hopeless situation.

Now try to feel better about it. Look at the situation detailed above and attempt to calm your emotions and let it go.

Not working? Impossible? Let’s try an easier way.

Look at the same example, with a line drawn through each judgment:

Imagine you are quite unhappy with a manager at work. She is incompetent and makes ridiculous requests of you and the rest of her staff. You don’t know how she was ever hired for this job, let alone maintains it because most of the time, she is just plain wrong and inappropriate. It is unfair that you have to work with her.

Without using judgment words, how would you describe this situation? Before you attempt, remember that nonjudgment is describing things as they are, without adding opinions or evaluations. It does NOT mean pretending you like or want something that you don’t. In other words,

nonjudgment = truth.

Let’s look at a nonjudgmental way of describing the same situation:

You are quite unhappy with a manager at work. You do not understand why she makes the requests she does and how they improve the function of the department or the company. After you engage with this manager, you often feel frustrated. Your peers have commented about feeling a diminished sense of morale at work due to interactions with this manager. You are disappointed by your daily interactions with her.

Notice that I don’t have to ask how you feel (as in the first example) because you’ve already described it – frustrated and disappointed. Now we’ve got something to work with!

 You might ask, “How does this help me regulate my emotions? The manager is still difficult for me to work with and I still don’t like the situation.”

This is true, AND you have gone from overwhelmed and hopeless to frustrated and disappointed. When your emotions are not bogged down by judgments and the helplessness or unrelenting anger that judgment creates, you have POWER. When we become aware that we are making judgments, we give ourselves choice – choice about whether or not it is helpful for us to proceed with our judgmental thinking, feeling, and behaving, or whether we would like to choose another path.

I teach my clients many emotion regulation strategies. Tools include step-by-step skills to come up with creative solutions to solve the problem, strategies to release the grip of the emotion and feel differently, and at times, complete and total acceptance (which often leads to emotional and environmental changes we previously didn’t know were possible). Practicing nonjudgment is a required prerequisite to these changes.

Nonjudgment does not eliminate the pain. It takes it down a notch so that you can breathe, get a bit of distance from the intensity of emotion, and regulate the emotions and/or solve the problem. If you are interested in further developing the skill of nonjudgment, try the practice suggestions below:

  • Practice noticing judgments throughout your day. When you are aware of yourself (or someone else) making a judgmental statement, or you have a judgmental thought, say to yourself “judgment.” (Over time, noticing and labeling judgments helps us become more aware of them and gives us a choice about the most effective way to proceed.)
  • Plan to sit and focus on your thoughts for 30 seconds to a minute. Imagine two different boxes, labeled “judgment thoughts” and “other thoughts.” For the next 30 seconds to a minute, notice any thoughts that come into your mind and imagine placing them in the appropriate box.
  • The next time you notice yourself being judgmental, see if you can describe (verbally or in writing) the same situation nonjudgmentally. That is, truthfully and descriptively, without judgment.

Notice the effect(s) each of these practices have on your mood, emotions, thinking. Feel free to share them on my Facebook page or in a private email. (While I may not be able to respond to all emails, I will read them and appreciate the feedback and being able to share in your experience.)


Dr. Amanda Gale-Bando

Dr. Amanda Gale-Bando