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Dr. Nadia

MD. Yoga RYT200. Speaker. Fav topics: global mental health, ACEs, trauma&recovery, women in medicine, mindful parenting, advocacy, holistic wellness

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Gratitude. It’s not just an action, it’s an attitude. It’s easy to be grateful for the positives, the joyful moments, the obvious things. It’s much more difficult to be grateful during the harder moments in life, the challenges, the adversities, the stressful times... . On the journey to get to this picture, there were so many moments (and years) in life where gratitude was harder to find, challenges to face, adversities to overcome, broken systems to navigate, burnout to face... Lots of questions about purpose, what’s my why, is this why I went to med school?! But I am grateful that I didn’t give up during the challenges because it helped me get where I need to go. . . 🔅Please know that no matter what comes your way, you have the skills and ability to get through it. We can still look with gratitude during the rainy seasons of our life because these opportunities help us reflect and evolve. We are stronger than we realize, smarter than we give ourselves credit, and braver than we know. . . 🔅You may not understand why right away, but your path will become clearer. Don’t let the harder times make you feel you are less than or not enough. You got this! . . 🔅Here’s a pic from my recent trip to Italy with @harvard ‘s Global Mental Health Refugee & Trauma Recovery program. So grateful to be a physician, meet & learn from amazing people, the journey that led me here. Grateful for the hard work we are doing to fight for health, human rights, access to care, and humanity. . 🔅Our actions/inactions affects us all. I am grateful for YOU for helping make this world a better place for us, our kids, and future generations 🌎 🌍 ❤️ (Also, grateful for the sunshine after literal weeks of rain. Nov is rainy season in Italy apparently☔️) . 🔅 How do you maintain an attitude of gratitude during the easy and hard times of life? Tag someone for whom you are grateful! at Italy

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Fear. . Right now, we are caught up in fear culture and the scarcity mindset. The media, especially, promotes this fear mongering to the point that we fear leaving our homes. We don’t know our neighbors. We distrust anyone with a different skin tone or accent. We think that people will steal our jobs and our resources. . Put in writing, makes us all sound a bit paranoid, huh? . . And want to know the irony of this mindset? Other countries feel this way about the US 🇺🇸! . . The antidote: Turn off the damn tv. Intentionally have your family be a part of our world. Recognize that fear is limiting your experience and increasing your anxiety. For no good reason. . . Traveling makes the world more beautiful. We see and feel the human connection that unites us all. Whether it is greeting another in their native language, eating the local food, asking another what is their name, even just a simple smile acknowledges the connection instead of the distance. . It’s time to stop falling prey to this ridiculous fear narrative and break thought barriers. Let’s change some minds for the better. . Parents, our kids look to us for our reactions, including our prejudices, bias, stereotypes. These social behaviors are learned, not innate. So, broaden your child’s world view. Have friends from many cultures, let them taste a variety of foods, learn a new language with them, smile at people you meet. . . . Kids absorb the sentiments of the world around them, starting with you. Your trauma becomes their trauma. Your anxiety becomes their anxiety. . . Parents, you are your kids’ hero and fearless leader. . . Even if you can’t leave your city, engage with the world around you. Pop that pretentious bubble. . Work on an attitude of abundance: there is plenty to go around for everyone. Really. . . Fear is contagious and steals away your peace of mind. Say no to fear. . . Life is but a point of view. Why not add to the beauty instead of fear and ugliness? We must accept that our we do have a part in the world, can contribute to beauty of humanity, and collectively heal from the trauma all around us. . . How are you and your fam part of the 🌎? Any recent travels? Let me know! at Florence, Italy

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Hindsight is 20/20, right? We live, we learn, we evolve. Here are 5 things I‘d tell my younger self: 1. Finding yourself is a process and a life-long journey. You will find yourself, lose yourself, find yourself again—only to lose yourself again., etc. This occurs when we face challenges, bumps in the road, struggle, etc. When we overcome those things, we find parts of ourself we didn’t realize: our strength, creativity, endurance, fearlessness, etc. This process is called personal growth. . . 🔅 2. You may not be for everyone and that’s ok. It is so easy to feel less than when here you are, being yourself, and not everyone is feeling it. That’s ok. You’ll find your tribe. Obviously, this assumes you are still being a kind and nice person. . . 🔅 3. The most precious commodity is time. Spend it wisely. . . 🔅 4. Live with no regrets. If you want to do something, do it. If you don’t want to do something, don’t do it. Whatever you choose, own it. Most importantly, do not blame others for the choices you make. No one was forcing you to follow a path. They may have advised you, but ultimately you chose to follow that advice. So, own your actions. Own your power. . 🔅 5. Give yourself permission to bring joy in your life and have fun. As a woman in medicine and as a mom, there is a great sense of responsibility and expectation. Lot of pressure to do it all, do it well, and without complaint. But doing too much all the time is exhausting and leads to burnout. So, give yourself permission to lighten up and have fun 🤸‍♀️ 💃🏽 ❤️ . . . Thanks to @doclauravater for starting the #5thingsiwishiknew conversation! 🔅What are some things you’d tell your younger self?

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Social media truth: we sure put in a lot of effort to try to look effortless 🤷🏻‍♀️🤣. 🔅On the left is the pic that usually gets posted: artistically flowing scarf, nonchalant reflective look, casually standing by a gorgeous place as wind breezes through beachy hair. 👏🏼👏🏼👏🏼 🔅 What about all the pics it took to get to it? On the right is a series of fails: wind blowing hair in the face, scarf having a mind of its own, awkward eye closed pic and wind drying out my contacts.🤦🏻‍♀️ These are the pics that we don’t usually post, right? 🔅However, it is important to acknowledge the whole picture, not just the final cut. Why? Because promoting the pretense of perfection is a major stress, negatively impacts mental health, and reduces self image. It’s unrealistic and unhealthy. Let us show the full picture, not just a snapshot of our curated creations. at Amalfi Coast

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On dreams and personal growth. At each stage of life, we face challenges that can make or break us. 🔅Will we learn, strengthen, and evolve so we can get to the next step of personal growth? Or will we keep recycling our experiences until we learn what we need to learn from them to move on? 🔅When we feel stuck, it means we need to take a step back, reflect, pray, and trust the Lord to take us where we need to go. We only know what we know. And there is a lot we don’t know... 🔅In college, I wanted more than anything to study abroad in Europe. At the time, I was pre-med, studying for the MCAT, and didn’t find the time or opportunity to do so. 🔅 In med school, I wanted to one day be a part of Doctors without borders or something similar, to help refugees, to immerse myself in ways to really make a difference in the world. 🔅After training, I followed the traditional path and as time went on, those goals moved into the realm of forgotten dreams... 🔅But maybe those dreams were not so much forgotten as just waiting for the right time to occur. Life needed to unfold in a way for me to get here. These last two years have been the most challenging of my life and yet they have been crucial to help me let go of fear, embrace creativity, and venture into new opportunities and experiences. 🔅 So here I am, marveling at the way that life unfolds. I am in Italy and will be here for the next few weeks, training in global mental health and trauma recovery. 🔅 Looks like I’ll be getting my study abroad experience after all! Grateful and humbled.🙏🏼 🔅It may take time but do not lose faith. You are exactly where you need to be to get where you need to go. 🔅 What’s your bucket list of dreams/goals? at Mount Vesuvius italy

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What does it mean to be fierce? Though it can be many things, for me it is fierceness of spirit and the strength to be true to oneself. Too often we make ourselves small to fit in. We hold back. We try to not rock the boat. We don’t reach as high as we can because we are trying to be nice and we don’t want to offend anyone. What if we lose our circle or can’t find what we are looking for? What if we’re too much? 🙈 . . When I was in med school, people would tell me smart girls are intimidating to guys so to tone it down if I ever wanted a relationship. Wow...😰😡😱🤮 . . Truth: those who will be intimidated by you are just not meant for you. The ones who are good for you will not just support but challenge you to do and be better. . . I’m glad I didn’t listen to the “advice” or else I may not have met my now husband or achieved any of the things I am so proud of. . . ✨Ladies, do not shrink yourself to fit in someone else’s box. Do not settle for what’s convenient. Reach as high as you want. Be true to you. This is being fierce. Please continue to dream, desire, aspire. . You are worthy and deserving. Whatever it is, be confident that when you are being you, the ones meant for you WILL find you: your tribe, your relationship, your dreams. . . ✨Maktub. It is written. . . Thanks @drrupawong for inviting me to the #thefierceandthefemdoc campaign!

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Body positivity & self esteem. As a pediatrician, this question comes up a lot. As a girl mom, I ponder how our plastic society & social media affects us. How to promote good habits & be good role models for our kids? 💡Question: What’s one thing you love about yourself? I challenge you to look at the mirror and find one thing daily you like about yourself. Say it out loud. Why? In a society that highlights flaws and commercializes differences as imperfections needing to be fixed, we often look at ourselves with an incredibly harsh and judgmental lens. We focus so much on what’s wrong with us (beautywise or otherwise) and we voice it often. How many of us has said any of the following: “My hips are too big”. “Ugh, flabby stomach”. “I hate my nose”. “ Need to diet more”. “Bad hair day”. “I’ll look better after I lose a few pounds”. “I’m so dumb”. “Am I doing enough? Am I enough?” How many people don’t like looking in the mirror at their own reflection? ✨Guess what: the more you tell yourself something, the more you will believe it. If you are a parent, this means your kids are watching and listening to you hate on yourself. Your dialogue about yourself sets the dialogue with which they will judge themselves. Fast forward to adulthood and it translates to unhealthy habits, emotional and mental distress, emotional eating, poor body image, imposter syndrome, perfectionism, unhealthy relationship with food, low self esteem, etc. How do you see your child or your best friend? Adorable. Intelligent. Vivacious. A smile that lights up the room. Bright eyes. That’s how someone views you. What if you viewed yourself the same way? . . . “Everything has beauty but not everyone sees it”. -Confucius . . Here, getting my hair done for a wedding. Instead of “ugh it’s so short 😢”, I’m gonna embrace it. Trying new things is good. And, after all, it’s just hair! . ✨ How do you promote self esteem and body positivity in your life? With your kids? . . . 📌call to action! Join the #reflectingbeautychallenge 1.Share your experience in your own post 2. use the hashtag #reflectingbeautychallenge and tag me @themindfulmdmom 3. Tag a beautiful friend to continue the convo at New York

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Do you dread the morning or look forward to the start of a new day? An easy way to go from drab to fab is with a morning routine. @kristinyatesdo shares her tips for a stellar morning routine on The Mindful MD Mom blog today. . 🔗Link to post in bio! . ✨Do you have a morning routine? What are your favorite things to get you in a good mood first thing in the morning?

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Thursday morning meditation: When the threads of light go from dark to gold, the sun rises and it’s a sight to behold! Grateful to be here, for these few moments of stillness before the hustle, for the experiences that lead me to where I am and take me where I need to go... aH . . Wishing you all a wonderful Thursday from the skies ✈️ 🌄 🌞 ☀️ What are you grateful for today? How’s your day going so far? Let me know! at New York

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It’s a beautiful thing when purpose meets passion! Thanks so much to the @heartfulness Institute and @dr.ragini_miryala for inviting me to speak at the Empowering Healers CME this weekend! Really enjoyed sharing my thoughts on some of my favorite topics: finding your space in medicine and application of mindfulness and yoga off the mat! Loved connecting with so many like-minded individuals. A few take away points from my lecture: ✨ Of all the careers, why medicine? Let your why guide you to cultivate a career that brings you joy and happiness. ✨No amount of yoga & meditation will fix the issues contributing to physician burnout. ✨However, application of mindfulness and yoga skills help us recognize and counter the long lasting impacts of the secondary trauma of our career. We owe it to ourselves to stay healthy and happy. So, if your current situation is not working, figure out what you want it to be and work towards that. Reconnect with your intention, your why, so that your actions align with your intention. ✨If the system is broken, let’s fix it. Ignoring it or hoping it will solve itself is not the answer. ✨ let’s empower ourselves to advocate for what’s right, what’s fair, and reclaim our space in Medicine. . . ✨What are your favorite topics to discuss and/or learn? ✨How do you hold space for yourself and others? . . To book speaking engagements, contact [email protected]mindfulmdmom.com. at Houston, Texas

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“You are one choice away from a different life”. -unknown . 🔅That’s all it takes. One choice. Instead of the same thoughts each day & reinforcing the same negative pattern, choose to be present in your life. Choose & prioritize what is important to you. 🔅think, “today will be a good day” instead of “ugh today is going to suck” 🔅 embrace your unique qualities, your strengths, weaknesses, flaws, and all. You’re YOU and that’s awesome! 🔅 love yourself 🔅 show your face and take up space in the world. 🔅 take responsibility for your choices instead of blaming others. It is your choice to listen to those people. 🔅 choose a tribe that supports and lifts instead of drags down 🔅 choose authenticity instead of imitation 🔅 connect with others instead of isolating yourself 🔅 rise above drama. 🔅 choose actions that align with your intention.🔅 lead & live with LOVE, not fear. 🔅 affirm your awesomeness. You deserve good things. You are worthy. Yes, you are lucky. Why can’t you have a life you love? (Notice I didn’t say perfect. #goals are a life YOU love). 👉🏼If you are unhappy, reflect on what you want out of life and make those choices. A lifestyle, a relationship, a career path, it IS within your reach. Maybe you are limiting yourself?🤨 . 🔅 A few yrs ago, a thyroid nodule became a tumor. It woke me, literally, by pressing on my trachea when I sleeping😴—> 😰😱. It was frightening and it was growing. Within the next 2 weeks, I had surgery and awaited the path results. Malignant? benign? The wait was 😱. I reviewed my life in a way I never had before. What all I had missed out on because of my own fear, excuses, uncertainty? Was this it?! It was one of most agonizing times of my life. 🔅Thank God the tumor was benign and I am still here. The scar from the thyroid surgery reminds me that life is precious and things can change at any time. 🔅life isn’t always easy but we are more than we give ourselves credit. I choose to live not just exist... 🔅🔅 Thought experiment: If you got a life changing diagnosis today, what would you keep, let go, restructure? I encourage you to ask yourself the hard questions. Let the answers that come up guide you to the life you actually want 🙏🏼

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I’m a Pediatrician and I’m a mom. Though challenging in different ways, I love both my jobs. My tips for enjoying both and reducing mom guilt? 1. Find what works for YOU. This can mean full time, part-time, contract/prn, or working at home—and yes, momming counts as working at home! 2. Be present. When at work, work. When at home, be home. Keep body, mind, spirit where you are instead of wishing you were somewhere else. 3. No matter how hard the day was, do not bring the negativity home. As a doctor, our jobs are literally listening and attending to other people’s issues all day which is pretty exhausting. Compassion fatigue is no joke. Still, do not bring negativity home. It’s totally fine to the gym, journal, go for a run, sing along to energetic music (or angry music, no judgement), etc but get in the right mindset when you get home. 4. Make the first 10-15 minutes all about connection: big hugs and kisses, smiles, asking how was everyone’s day. The kids may be cranky and irritable from being separated from you all day. Hold them, receive and accept their hugs, let them know you missed them too and are so happy to see them. Same for spouses, partners, friends. It makes such a difference! 5. For 5 minutes per kid (or more if you have the time), do whatever the kid wants. Then, after the connection and positivity, everyone is ready to tackle the mundane chores of life: homework, making dinner, laundry, etc. The kids will go to play and you can get to the other things you need to do. . 🔅 I notice on the days I don’t do this, everyone’s bad moods from the day seep into the evening 😡. Our moods as parents really do impact the overall vibe/tone of the family. 6. share your day with your family. Keep it age appropriate (and HIPPA compliant) of course. But it can help integrate your work and life and help you find peace. For example, my kids love hearing about my day as a bedtime story. They like knowing what I do at work and now have learned “stethoscope”, “otoscope”, “splinting”, etc . It’s also a great way to reinforce healthy habits 👩🏻‍⚕️ ❤️ . 7. Let go of chasing perfection. It’s unhealthy and unrealistic. .🔅what are your tips for reconciling work & life?

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🔅Thanks @parents magazine and @ginnywrite for including me in your issue of Balancing Your Life! . . 🔅My tips on managing expectations and learning to leave work stress behind in the fantastic article by @ginnywrite, “Working Happy in Anxious Times” on p 63. . . What are your favorite work-life balance tips?

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Life sure isn’t like it used to be. Back in my day—jk. I don’t know how life used to be but I know what it is now. Modern life is hard. 🔅 For women especially, there is the unrealistic pressure to ‘balance it all’, be perfect in every sphere of our life, and give 100% to everything all the time. Um, unrealistic, much? This is a sure-fire recipe for personal and parental burnout, dissatisfaction, unhappiness, disillusionment, disempowerment. Is it any wonder why so many high achievers feel stuck, bogged down by the rat race, and can feel trapped in their own lives? 😰😱 🔅 Please realize that chasing perfection is setting yourself up for failure; it’s an unreachable goal. 🔅But what if we want to live our best lives, find joy in what we do, and have time to enjoy the fruits of our labor? 👉🏼Here it is: stop trying to do it all. There. I said it! 🔅Instead of trying to do it all like a madwoman (or madman), do what you can. - Prioritize what is important to you. - Stop comparing your life to others’ lives - Remind yourself that you are human, not a machine. - Use life’s challenges as a way to learn and grow. Everyone struggles. Don’t let the pics on insta make you think otherwise. - be kind to yourself. Progress, not perfection. . . Here, wearing my fav scrubs by @wearfigs. Going to prep to teach a yoga class for physicians. Grateful to be able to advocate for wellness in and out of the clinic 🧘🏻‍♀️ . . 🔅 what are your thoughts on work life balance? . 🔅thanks @mosabri for the photo shoot 📸

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“We don’t inherit the earth from our ancestors; we borrow it from our children” -Native American Proverb Make little changes that have a big impact: - take reusable bags to the grocery store - swap out plastic straws for metal ones - Compost your organic waste (fruit/veggie scraps, coffee grinds, eggshells, etc) - Reusable water bottles - reusable containers or jars for food instead of ziploc bags - bike to work or carpool if you can - grow herbs and veggies in an indoor or outdoor garden - turn the faucet off when brushing teeth and encourage your kids to do the same - start a gratitude practice for yourself and your family - acknowledge the abundance in your life instead of focusing on what you lack. So many small ways to make a difference. 🔅 how do you decrease wastefulness and encourage conscious living in your life?

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“When you own your breath, nobody can steal your peace”. 🔅 When we feel stressed, our bodies react and we go into fight-or-flight mode: hearts beat faster, breath is rapid, stress hormone rises, we feel anxious, etc.🔅Though helpful when trying to escape a threat, it’s not helpful when trying to model positive behavior to our kids, communicate effectively at work, in discussions with friends or our spouse. We don’t need to go into panic mode each time something happens—and yet, we do. - When our boss says something to us: we panic 😱 - dealing with difficult patients, colleagues, or cases: 😱 - when our kids struggle with big emotions (tantrums): we panic 😱 -when the guy/girl we like doesn’t txt us back quick enough: we panic 😱 -when people don’t like our insta pic or respond to our fb vid: panic. 😱 . . 🔅why? Why do we feel so stressed and panicked?! Could being in constant hyper-vigilant, stressed out state be why we are chronically exhausted, irritable, headaches, angry, etc? 🧐🤔 🔅there’s a reason for it: neuroplasticity. The more frequently we think/do something, the stronger that neural pathway gets. As a result, even minor daily hiccups yield the same result: hyper vigilance, panic, anxiety. 😱😰😡🤬🤯 🔅truth: we don’t need to go into panic mode for every little thing that happens in life. We can help calm ourselves down so that we save the fight-or-flight response to when we actually need it. . . 👉🏼De-stress Tip: mindful breathing . -when you feel stressed, stop to breathe. You can sit or stand. - eyes can be closed or soft gaze in front of you. Set the intention to breathe calm, exhale stress. - take a deep breath in through your nose, inhaling slowly, 1-2-3-4. - when you reach the top of your breathe, hold it for 1-2 seconds. - exhale slowly through your mouth to the count of 4-3-2-1, exhaling out the stress. 🔅 do a few cycles of mindful breathing to activate your parasympathetic nervous system to calm down. 🔅When you are calm and collected, you will have the presence of mind to respond. Truly, most things are not a big deal, only small bumps in the road, not avalanches. You are safe.You got this 😎 🧘🏻‍♀️ 🔅How do you de-stress in the midst of stress?

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“The answers you seek never come when the mind is busy, they come when the mind is still.” - Leon Brown . . 🔅Many of us think that to be a successful professional, we must express our Type A skills to the max: be super efficient, over-schedule ourselves, be super self reliant, multitask, talk fast, walk fast, do more than is realistic, set high (and sometimes unrealistic) goals. 🔅 However, if we don’t balance our Type A-ness with other things, it can be a real problem: burnout, mental and physical health issues. . . If you are a doctor, a shortened life expectancy is a real concern. . 👉🏼Did you know that there are more than 400 completed physician suicides a year, the highest of any profession?! 😭😫😵 . . 🔅 How can we help ourselves? Recognize we are more than our careers. We are allowed to have a life too. But how will you know what you want in your life if you don’t take the time to reflect? The last thing you want after spending decades training is to ask, “is this it?!” 🔅 There’s more to life than lists, chores, exams, work. Make it a point to look up from your phone and look around. Take notice of the beautiful world around you. The older I get, the more I realize that the most precious commodity is time. Once spent, it can never return. 🔅So how can we #reconcilemedicine, #preventburnout and keep sparkling? 🔅 I challenge you to find a few moments each day to find stillness, to reflect, to just be. 🔅 Give yourself permission to do less, not more. Relaxation is NOT a waste of time. We are not robots, we are humans. Bodies and minds need rest to function well. Take your health and wellness seriously. Here’s one of my fav places by the water to enjoy Austin’s gorgeous sunsets 🌅. How do your find stillness in your busy day? at Mueller Lake Park

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