<![CDATA[Ojuri Psychiatric Practices

<![CDATA[Ojuri Psychiatric Practices - NYAD]]>Tue, 25 Feb 2025 09:34:48 -0800Weebly<![CDATA[New Year, New Rituals: Self-Care Tips]]>Mon, 06 Jan 2020 02:13:19 GMThttp://drojuri.com/nyad/new-year-new-rituals-self-care-tipsAs my life changes, the one constant remains; self care is my life line. Without it many of us, including myself, begin to sink. With mounting responsibilities and a desire for rest, it can become difficult to imagine adding another ritual to your life. But the ritual of self care is paramount. It offers rejuvenation and respite. I often refer to self care as a break for the brain. It's easy to train our brain to be mindful of our worries. It takes consistency and intention to train our brains to be mindful in self care. I'd like to offer some easy new year tips to reinvigorate a new or old self care practice you've been meaning to do.

The most accessible self care ritual is the breath. Just breathe. There are many people in my life and practice that do not often notice how long they go without an exhale. When you breathe in, your belly should expand as to make room for the inhale. Then gently collapse as you expel air from your lungs. Practice 60 seconds of intentional breathes each day. You do not need an app for this. Just plug in a simple reminder in your phone, a sticky on your car visor, or hand written note on the bathroom mirror. Sixty seconds daily. That's all it takes to train the brain to begin to take care of itself.

Meditate often. Most of us who are seeking mindfulness in everyday life are not self identified Buddhist monks. You do not have to be sitting on a small pillow with your legs crossed to meditate. You can do it anywhere: the shower, car, office, classroom, gym, and in the DMV. Meditation can manifest in the form of prayer as well. Prayer is intentional and focused. Prayer can create a stillness for people to grasp or acknowledge emotions that have been put to the wayside. Acknowledging and caring for your emotions can be a powerful form of self care; especially for those who often here messages regarding the burden and or lack of value that their emotions hold.

However, if you find you are someone who is using self care to harness overwhelming emotions try a mindful behavioral practice like walking. Walking mindfulness is simple. Just notice the sensations as you walk. Be intentional in every step. Notice the softness of the rug you are stepping on; or the firmness of the ground beneath your toes; notice the muscles stretch as you balance each step from heal to toe. Find a sense of groundedness through the connection between your feet and the earth. Give your brain a break from the overwhelm of emotions and create intentional focus on your body.

Sleep well. Yes, I know this is a difficult commandment. Sleep can absolutely be a form of self care. Sleep is not earned. Sleep is a right and necessity. But be careful, anxiety and depression, or other difficult emotions can send signals to your brain to under or over sleep. So to sleep well, you must understand what kind and the amount of sleep which is most effective for your body. In this case, you may need to conduct your own sleep study. Track your mood and sleep for a week, and notice what works. By intentionally setting a tone for good sleep hygiene practices, you will be caring for your body and brain, thus contributing effectively to emotion regulation and increased distress tolerance. Moreover, managing emotions can lead to increased satisfaction in interpersonal and intrapersonal relationships.

To continue on the path toward promoting mind-body connection through self care, consider giving your body the opportunity to move in water. If you feel emotionally and physically safe in water try using a warm bath, cool pool, or nearby ocean shore with gentle waves to move in water. Water has a beautiful history of healing powers. Moving in water to wash away suffering can become a healing experience. Or moving in large waters to feel smaller and surrounded can offer a sense of safety. The experience of buoyancy while floating in water can lead to a sense of relief from cumbersome burden or heaviness in your life. Whatever you obtain from moving in water, let it be rejuvenating.

Self care using nature is also an option. Taking a hike to a nearby river, or no where at all is a perfect distraction from the everyday hustle. Hiking does not have to be strenuous to be fruitful. Find a hiking loop at your local reservoir, park or marina. During this time, use your senses- i.e. smell, touch, sight- to observe and describe your experience. Be mindful of your present moment in this setting and breathe.

Be sure to nourish yourself daily. Food is not earned. Food is fuel and thus a necessity. Just like it's taxing to drive your car on empty, it's taxing on the brain to move throughout your day without food. If you consider yourself a busy person, heed the following suggestion: keep food in your car or personal bag. It's like having a spare big red gas can in your trunk for the unexpected journey into the woods. Keep food in arms reach, like in your center console, glove compartment, purse, or bag. Try sustainable snacks with high protein and natural sugars. Avoid dehydrating and unnaturally persevered foods. Some sustenance suggestions include jerky, nuts, dried fruit leathers and trail mixes, protein bars, crisp veggie snacks or coconut chips. Eat effectively. Avoid empty foods like candy and soda, or foods with lots of preservatives. Stick a few extra waters in your trunk for hydration. Make it easy on yourself. If you do not have time to meal prep, use prepared snacks from places like Trader Joe's, Costco, or Target. The mindfulness is in the act of choosing to self care, not being perfect during the practice of self care.

Engage in pleasurable activities often. Create a life worth living through building ongoing positive experiences. If you are burdened by numbers at work, choose to do something creative with colors. If you are steeped in art at work, choose to bake or garden. There are so many activities that lend pleasurable experiences, some of which don't have to cost you a thing, including basketball at the local park, rearranging your furniture, watch your children play, tend to your grooming and hygiene (i.e. shaving, trim nails), write a story, pet your animal, and or play music or sing (this doubles as an exercise in breathing). Be mindful not to engage in pleasurable experiences that only include the opinion or satisfaction of others.

Finally, laugh laugh laugh. Laughter has the power to change the brain and emotions. Give your brain a break while increasing positive emotional experiences. Listen to funny pod casts, read a joke book, listen to stand up comedy, follow satirical news feeds, create or view silly memes, and absolutely practice belly laughs. Laughing mindfulness can be just the jolt you need when flooded with anger or panic.

Your worth is not defined by the self care techniques you choose. Self care rituals should be unique and personal. Commit only to the ones you believe you will use and will benefit you most. Choose one; practice often; and then add more rituals later. Be compassionate with yourself if you find it difficult to follow through. Thereafter, turn your mind to recommitment, and practice again.

Sending you health and healing,
Dr. Oshi-Ojuri

Call now for a free consultation

]]><![CDATA[Homeostasis for the Holidays]]>Thu, 21 Dec 2017 06:16:26 GMThttp://drojuri.com/nyad/homeostasis-for-the-holidaysIt's not uncommon for people to experience they're lowest moment during the holiday season. But, if you have noticed that it's difficult to get unstuck in a pit of painful emotions, you may want to consider practicing these few tools.

First, notice when painful emotions arise. Accept them and name them. This does not mean approving of your painful experiences, just acknowledging that they are in fact real. Only then can you move further from them and closer to peace or calm.

Try changing your body's homeostasis when you feel numb, overwhelmed, or angry. If you are out and about, go to the nearest restroom and turn the cold faucet water on; if you are at home, grab a cold pack from the freezer or a cold wet cloth. Change your temperature by placing the cool water, cold pack, or cloth on the warmest part of your body. Just by noticing where the warmest part of your body exists in the current moment you will be providing a mindful distraction to yourself to cope with your pain.   If it is difficult to notice the warmest part of your body, tip your temperature by placing cold water over your face and or neck. Simultaneously, notice the sensations change, including the rate of your breathing.

When painful emotions are leading to a feeling of disconnect with others you may want to try returning that text you've been avoiding, or scheduling brunch or appetizers with others at least 1X/ weekly. If you believe you are too deeply wedded in your isolation, perhaps try talking about the weather with your grocery clerk or bank teller instead of using self check or the ATM outside the bank. These small sensory steps can have a tremendous impact on the brain, leading to a flow of healthy neurotransmitters right to your limbic system (the emotional house in your brain).

If you find yourself caught up in old pain manifesting as resentment, you may need to do some prep work before the holiday activity schedule is fully underway. Resentment is an anger word. So as you may have guessed, anger can be a silent creeper and a loud explosion. To avoid imploding inwards or exploding on others, first acknowledge the emotional and physical damage (i.e. depression, anxiety, high blood pressure, disturbed sleep) that holding on to your anger is doing to you. That's your part. Then, let go of expectations of others; they may not have been useful to you thus far. Finally, commit to being your best loving parent to yourself. This means nourishing, loving, protecting, encouraging, empathizing for yourself-- by yourself. So nourish yourself with safe gifts and rejuvenating activities. Love yourself with intensity and consistency. Protect yourself by asserting your needs and limits. Encourage yourself through positive self talk and hopefulness. Empathize with your history through forgiveness, self compassion and nonjudgemental stances.

It's nearly impossible to stay stuck every single moment during the aforementioned practices.   However, it's not impossible to find yourself between the folds of living and feeling stuck after practice. If this happens, simply accept your position and then practice the skills over and over again. Eventually, you will train your brain to let go of the fears of what it means to be unstuck, or the comforts of staying in the same old stuckness.

Now take a moment to breathe in "WISE" and exhale "MIND." Choose the path that's most effective for you this holiday season.

Wishing You Peace,
Dr. Oshi-Ojuri

Montana De Oro State Park
Photo by OPP

]]><![CDATA[Reacting to Disaster]]>Thu, 02 Nov 2017 06:25:06 GMThttp://drojuri.com/nyad/reacting-to-disasterWith all the natural and unnatural disasters our country is experiencing, you may have found yourself reflecting on past shame or regret, or future worries. Some of you may even feel so affected by recent natural disasters and or devastating shootings as to be experiencing guilt for having survived these horrific events. This guilt can sometimes manifest in negative thoughts about the self and world; in painful emotions; or in disturbing dreams about recent events. These manifestations can exacerbate overwhelming emotions and lead to poor attention and concentration; distracting people from being effective in their here and now life experiences. Additionally, overwhelming emotions can cause distress in our relationships and occupational interactions leaving people feeling more lonely and isolated over time. Real or imagined isolation can ultimately lead to dysphoria, panic, or other difficult to manage symptoms, like dissociation.

A helpful way to begin protecting your mind from overwhelming emotions may be to find times to increase mindfulness through grounding techniques. Grounding techniques work best when you can check in with your grief foremost. This means you must intentionally choose to be kind to yourself. Start by accepting your feelings without judgment. Just like joy, a difficult emotion like guilt or anger has useful properties as valid emotions. But, be aware, strong emotions can be more easily distorted to justify our reactions. Choose to be responsive through grounding versus reactive to disaster.

Grounding can be difficult to initiate when you're in the depths of your painful emotion; but grounding is easy to execute. One such grounding technique that has affects on reducing fear and dissociation begins with focusing on the sensations around you. You may choose to use all 5 or just one of your brain's abilities to process the environment: touch, taste, hear, see, or smell. I recommend using all 5 until you understand what your body responds to best.

For example, look for 5 things to name in your immediate environment. If you really struggle with being present in the moment, try locating 5 things and describing each of them. Next, listen for 4 different sounds. Start with the furthest sound you can hear and then work your way in to notice the closest sounds. Then, find 3 things you can touch near you. Your tongue to the roof of your mouth, your feet to the ground, or the skin on your ear lobe. After that, notice 2 smells. Perhaps it's the smell of your perfume or smell of the air. Finally, taste one thing. I encourage people to carry a peppermint or tea bag for hot tea with them at all times to promote coping ahead with grounding techniques. Whatever you use, taste the coolness or the warmth of your chosen object. Notice the texture and finish of the object as well. If it is difficult to simply notice, begin describing your taste experience.

Other grounding techniques include grounding with the breath and grounding with affirmations.
If you'd like to learn more about grounding techniques to manage overwhelming emotions, and it's benefits please feel free to call at 925.482.6554 or visit my site at DrOjuri.com

Kindly,
Dr. Oshi-Ojuri

]]><![CDATA[Top 5 Myths About Psychotherapy]]>Fri, 06 Oct 2017 08:44:40 GMThttp://drojuri.com/nyad/top-5-myths-about-psychotherapyLet's talk about "it"-- therapy, psychotherapy, treatment, sessions. Can you imagine the first time someone openly shared with you that they were in therapy? Or maybe they simply blurted out some new brilliant insight beginning with the phrase, "well, my therapist said..." Or perhaps someone suggested you "see someone ". Who is "someone" and what are you suppose to be "seeing" in them? This article may not give you all the answers to this seemingly mysterious amorphous interaction, but it'll sure help you feel a bit more grounded in understanding what psych treatment is not.

The following are some of the most common myths about psychotherapy treatment.

5. Your psychologist will cure you:
Sorry folks, I have no magic wand, no fairy dust, and I do not have telepathy. If I was able to gain access to any of the aforementioned, I would care enough to share it with you. For now, I only share skills and insights that you in fact usually lead me to. Many psychologists like myself identify as being guides or teachers. Just ask about our histories. Many of the doctorate level psychologists I know have had experience teaching or supervising other psychologists. It is part of the skill set in many ways to be a guide who may lead one to increased insight about their unique existence.

4. Going to treatment means I'm crazy:
Crazy is a judgment. It is not a helpful word in many ways because it simply leads back to a dozen other ambiguous words that need definition (i.e. deranged, insane, mad). Judgments usually aren't helpful. Additionally, judgments often make us feel worse. So whatever it means to be "seen by someone", be clear about it. Start by challenging what it means to actually know you are suffering. Through accepting therapy you've simply acknowledged that your pain had become unmanageable, and you saw your life as worthwhile enough to choose to learn new coping skills. This sounds less "crazy" than continuing to operate on the same old ineffective ways to maintain suffering .

3.  It's not a good investment:
This is so wrong. Many physical ailments are rooted in psychological distress and a lot of psychological distress can contribute to developing or worsening previous physical conditions. Emotional health matters. Emotional distress is connected to many common medical diagnoses including high blood pressure, headaches, bulimia, irritable bowel syndrome (IBS), psoriasis,chronic pain, & addiction related diseases such as cirrhosis of the liver . With adequate clinical psych care many people are able to manage or alleviate bothersome symptoms. If your struggle with one or more medical conditions, talk to your primary care physician more about whether or not mental health treatment will improve your prognosis. Or contact us for assistance in beginning this conversation by clicking on the button below.

2. It's okay to have a social relationship as long as both parties are consenting adults:
Not always true! When you're sharing your life challenges and successes with someone, it can feel natural to want a more full relationship. However, dual relationships can easily transform into one of the most dangerous ethical violations. Some of the more blaring examples, include sexual encounters with your provider. There's a reason why TV episodes over-sexualize the fictional therapeutic relationships (as seen in TV shows In Treatment or The Sopranos ). Sex with a client is one of the most egregious  acts one could commit; and shock and drama sells in the entertainment business. Less obvious dual relationships include doing business with or casually engaging in social activities with your clinician. No matter how much you think it'll be the best relationship you've had, the consequences of these relationships can be unhealthy and harmful.

For more info on the benefits and consequences of having a dual relationship in therapy, and how to avoid harmful dual relationships, check out this link to: http://www.zurinstitute.com/dualrelationships.html

If you've experienced a harmful dual relationship and need help, check out the following link for more info on how therapy never includes sex: http://www.dca.ca.gov/publications/proftherapy.shtml

1. It'll take years to fix me:
You were never broken, just struggling to accept and participate effectively in your reality. Some people need only a few sessions to gain perspective and meet their goals. Others will need more time to undo, or untwist--if I may, the habitual negative self talk or destructive behaviors they've developed. Note that the way you are now was effective at some point; but remember that the one constant reality is that life changes. So our strategies for operating within the world must change too. Psychotherapy treatment should provide you with the tools to operate effectively within the current reality of your life.

Part of therapy includes unpacking some of the self imposed myths we establish throughout the years to survive or manage life transitions. I hope this season you can find strength to unpack some of your own myths. If you need help; we're here for you too. Use the button below to reach out for more info on how to unpack myths and assign new meaning to your life.

Peace and Resilience,
Dr. Oshi-Ojuri
Ojuri Psychology Practices

OPP Can Help

]]><![CDATA[What happens in your first session?]]>Thu, 16 Feb 2017 07:40:05 GMThttp://drojuri.com/nyad/what-happens-in-your-first-sessionIn reference to psychotherapy treatment, recently a friend ask "how do you start?" It was then that I realized that I had never thought about how it all got started. How mindful could that be?

Now yes, there are informative ethical and legal discussions in the first meeting, but what's a person to say in their first moments of a psychotherapy session: Do I just jump in? Do I talk about my mom? Should I talk about the worst thing that's ever happened to me?

Social roles are important to nearly every single one of us, it's not out of the ordinary to be curious about the script for this very intimate and sometimes seemingly intimidating interaction. But the reality is, there is one social rule in treatment: Engage.

So, in the first session, this is what you can expect:

A) A welcoming invitation into a safe & confidential space.

B) A review of all legal and ethical issues that might relate to your case.

C) One might be asked what led to this very meeting. Essentially, what prompted you to reach out for extra support?

D) A discussion of your history of symptoms, past treatment, and current coping strategies is not uncommon. This should give you and your clinician insight into whether your way of coping has been effective or ineffective.

E) You might be asked to identify the risk of not seeking treatment.

F) Next, you should expect to explore your goals for treatment. After all, most individuals expect to walk away with something after treatment.

G) Expect you psychologist to explain their expertise and what they can offer you. Use this time to be mindful about your own needs.

H) Try to agree on a plan for treatment early. It's okay if this takes 1-2 sessions.

I) Do not forget to reschedule a return appointment. It's not uncommon to receive special resources, and even a few referrals if applicable.

From there the path you choose can take a myriad of twists and turns. As long as you engage in the content, and do not expect to leave the room feeling made of rainbows and sunshine at the end of every session, I think you'll find psychotherapy treatment quite helpful no matter the order of the list above.

If there appears to multiple missing components of the aforementioned complied list in your first meeting with a new clinician, then it might be worthwhile to consider whether or not the relationship you are entering into is a good fit. Goodness of fit--future conversations regarding goodness of fit will be posted.

How does a shepherd lead if the shepherd does not understand their own path?
Rajasthan, India

]]><![CDATA[New Year, New Journey]]>Sat, 31 Dec 2016 20:34:49 GMThttp://drojuri.com/nyad/new-year-new-journeyHappy New Years! Tonight we will be reminded that the only constant in our life is change. This can be an exciting, painful, overwhelming, and or a welcomed occasion for many. For Ojuri Psychology Practices (OPP), it is all of the above in this moment. Come the stroke of midnight we embark on a new journey towards growth while reinforcing healing and recovery for others.

OPP will be adding an additional location for private practices, groups, and trainings on the central coast of California--Morro Bay. The new address is 485 Morro Bay Blvd, Morro Bay, CA. However, while this change is underway, we expect little impact on the current practice in Lafayette, CA. So please feel free to continue using, offering, or suggesting the services provided in Lafayette, and know OPP is simply working toward providing an additional safe place for others on the central coast. More information and pictures of the new facilities will be provided within the coming weeks. Feel free to check back for this.

Speaking of... Change, new beginnings and endings can be turbulent. During these times it's useful to invest in a core mindfulness practice. Choosing a wisemind mantra through a nonjudgmental stance can contribute to an increased sense of control, reducing helplessness and anxiety; and can lead to empowerment, increasing a positive sense of self.

For example, below I've invested in change:
Without judgment, I choose to accept change; as it is the only constant in my life and brings great healing and stability if I allow it.
I allow it.

Feel free to post comments on the latest change for you and perhaps how you choose to set an intention to evoke your wisemind through this change.

Montana De Oro State Park overlooking Morro Bay, California

]]><![CDATA[All Seasons of Gratitude]]>Mon, 28 Nov 2016 02:42:27 GMThttp://drojuri.com/nyad/all-seasons-of-gratitudeHappy Holidays. And in the spirit of the holidays, for all the positive and difficult memories it may bring, I offer you a tool to invite peace in. As you reflect on this past week, you may have been reminded by those around you to consider all the people, places and things you are grateful for. Perhaps you took one mindful moment to consider the aforementioned nouns, or perhaps you scuffed at the opportunity to take a break from pain.

No matter what you chose in the past moments of this week, in the here-and-now consider the possibility that gratitude does not have to stop on Thanksgiving Day.

One of my favorite mindfulness practices to regulate emotions includes creating and

maintaining a gratitude list. A gratitude list is simple with very few rules. Creating the list takes just a couple mindful moments. Include 3-5 beliefs of gratitude. No judgment is necessary--you can be grateful for just about anything--a parent, a child, a lover or friend; a job, nourishing food, or safety; an ability to have conscious control of your body, dreams, or sleep. You can choose to remind yourself of the same 3-5 things daily or come up with new things you might be grateful for. Basically, each morning or at the end of each evening set aside some time to physically write down your gratitude list.

After 1-2 weeks, notice how reading, writing, or re-reading the list impacts your mood. Perhaps you notice during this time it is a distraction from the suffering you've tried hard to keep close or maybe you notice a moment where your emotions shift and become more effective to your experience.

This exercise may be a catalyst to more effective journaling or simply a time to practice mindfulness. Challenge yourself to a period of time to be diligent about your gratitude list. Notice the affects, and then consider how to most effectively incorporate this into your everyday experience.

I'm grateful for love
I'm grateful to be able to provide love
I'm grateful to be able-bodied
I'm grateful to have experienced my wisemind
I'm grateful for the breath.

Namaste,
Dr. Oshi-Ojuri

]]><![CDATA[MORE ON THE PRACTICE...]]>Sun, 05 Jun 2016 18:33:01 GMThttp://drojuri.com/nyad/more-on-the-practiceWHY THIS BLOG. Not Your Average Diary (NYAD) was born out of the desire to provide information to those who are interested in improving well-being and their mental health.

Additionally, many of the editorials here will work towards debunking myths related to psychotherapy treatment and issues related to psychological functioning. For example, how to find a provider, understanding what to expect in your first session, the benefits and consequences of treatment, how to know when treatment is over, the impact of mental illness on a relationship, and topics on common issues such as addiction, anxiety, and communication. Guest bloggers may even review concerns regarding medications and other topics related connected to the field of psychology. In some ways, you can expect this forum to aid you in preparation for engaging in treatment more successfully the first time.

Deciding to seek treatment can be very challenging and rewarding. Treatment does not have to fit into one little box labeled "pain" or "enjoyment". Sometimes we are so focused on one extreme or one goal that we can miss out on other growth spots that might bolster our ultimate goals. NYAD also aims to support growth toward balance. We seek to illuminate the middle path through challenging our perspectives. When we challenge our perspectives this can create a domino effect, shifting the dynamic between behaviors, emotions, and thoughts; ultimately leading to an improved sense of well-being and health.

WHO'S BEHIND IT ALL. Morenike Oshi-Ojuri, PsyD of Ojuri Psychology Practices (OPP) manages NYAD. She has a passion for psychoeducation and spends much of her time educating her patients, trainees, and students on the most current evidence-based treatments and practices. Check out the sidebar for more info on Dr. Oshi-Ojuri's background.

WHAT CAN OPP OFFER BEYOND NYAD? OPP specializes in providing clinical treatment to individuals motivated to make a shift toward improved well-being and emotional health. We use individual and groups processes to foster change and growth that allows one to develop congruence between their real self and ideal self.

The most common issues we address are related to the following: depression, anxiety including generalized anxiety and panic disorder, post-traumatic stress disorder and trauma related incidences, bipolar disorders, borderline personality disorder, codependency, self esteem, sexuality, gender, and racial identity issues.

The most common practices used at OPP are traditional and contemporary cognitive behavioral therapies, affirmative care practices, and walking therapy techniques. To learn more about OPP and Dr. Oshi-Ojuri can offer, please contact us directly here.

Bi-Monthly Subscription to NYAD

With subscription you'll get access to the latest in mindfulness, mental health treatment, and the happenings of OPP. Just follow the link, scroll to the end of the page and click the button to become a subscriber.
*Note, we will do our best to protect your email address and will not sell or misuse your contact information. However, newsletters are not to be considered confidential or therapeutic communications.

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Montana De Oro State Park Photo by OPP

Montana De Oro State Park
Photo by OPP