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.

Leave a Reply

You must be logged in to post a comment.

© 2017 Amanda Gale Bando Phd · Designed and Developed by D-Kode Technology

Dr. Amanda Gale-Bando

Dr. Amanda Gale-Bando