28 episodes
The Psychology of It All Dr. Raymond Zakhari, NP
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- Health & Fitness
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4.8 • 18 Ratings
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Dr. Raymond Zakhari is a triple board certified (adult-adolescent, family, psychiatry) nurse practitioner and trained in sex therapy. He owns and operates a concierge men’s health medical Housecalls practice in Manhattan.
To learn more about his private practice log on to www.MetroMedicalDirect.com Support this podcast: https://podcasters.spotify.com/pod/show/raymond-zakhari/support
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You had your first therapy visit, now what?
Much of the benefit of psychotherapy happens between visits. You may have not felt anything during the visit or you may have had a lot more to say. This podcast will help you organize your thoughts and help you do the work of therapy between sessions.
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Oops, I did it again: learning from failure
The post Mortem analysis, and failing to achieve your goal, cognitive behavioral therapy strategies to help you achieve your goal
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How to achieve a goal: Cognitive Restructuring
Cognitive behavioral techniques used in therapy to help you change a behavior to improve your health #self-analysis #SelfImprovement #CBT
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Breathing, something you can control
Cognitive behavioral therapy paced pursed respiration exercise, and 4-7-8 breathing exercise
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Sleep better, live better: CBT-I techniques
CBT for Insomnia Strategies:
One effective treatment for insomnia is Cognitive Behavioral Therapy (CBT). Here are some CBT strategies that you can try:
Sleep Hygiene:
Sleep hygiene involves creating a sleep-conducive environment and developing habits that promote good sleep. This includes creating a dark and quiet sleeping environment, avoiding caffeine and alcohol before bedtime, and sticking to a consistent sleep schedule.
Resources:
National Sleep Foundation: Sleep Hygiene Tips
Relaxation Techniques:
Relaxation techniques, such as progressive muscle relaxation or deep breathing exercises, can help reduce stress and promote relaxation before bedtime.
Resources:
American Sleep Association: Relaxation Techniques for Better Sleep
Stimulus Control:
Stimulus control involves creating an association between your bed and sleep. This means using the bed only for sleep and sex, and avoiding activities that may interfere with sleep, such as watching TV or using electronics in bed.
Resources:
Mayo Clinic: Sleep hygiene tips: Establish a healthy bedtime routine
Sleep Restriction:
Sleep restriction involves limiting the amount of time spent in bed to match the amount of time spent sleeping. This technique can help improve sleep efficiency and reduce the time it takes to fall asleep.
Resources:
National Sleep Foundation: Sleep Restriction Therapy
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A pain in the balls
Recommend solutions:
deep breathing and relaxation exercises
standing up every hour to take a walk and deep squat·
staying hydrated
soaking in a hot tub
#jockstraps (support and natural hang NOT compression or pouch (can also provide some modesty if you get a #prostatemassage) Show notes:
ARE YOU A TIGHT ASS? WHAT YOUR PELVIC FLOOR SAYS ABOUT YOUR MENTAL HEALTH AND WELLNESS?
https://www.metromedicaldirect.com/2017/05/02/what-does-your-pelvic-floor-say-about-your-mental-health/
NONBACTERIAL PROSTATITIS: HOW TO RELIEVE PAIN AND A LITTLE KNOWN REMEDY
https://www.metromedicaldirect.com/2022/09/14/nonbacterial-prostatitis-how-to-relieve-pain-and-a-little-known-remedy/
PROSTATE MASSAGE: A TABOO PRACTICE WITH THERAPEUTIC BENEFITS
https://www.metromedicaldirect.com/2019/04/22/prostate-massage-a-taboo-practice-with-therapeutic-benefits/
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Customer Reviews
Thank you Dr. Z
In 2009 Dr. Z was my instructor at a NCLEX review course in Manhattan. Thanks to Dr Z, I passed the NCLEX and was inspired by him to continue on the pathway of lifelong learning. This past May, I graduated from Stony Brook University as a PMHNP. Thrilled to have access to these podcasts as they are excellent. Thank you again Dr. Z !!
From one NP to another
As a consumer and provider of healthcare services I thoroughly enjoyed listening to Dr. Z’s podcasts as they are intellectually stimulating and culturally relevant. Dr. Z is clearly competent yet compassionate while able to zero in on personalized healthcare - the best of all worlds. Looking forward to more posts. Thank you!
Bite-sized psychology
Really enjoying this podcast. I feel like Dr. Z boils down complex psychological concepts into understandable pieces. His cadence kept me interested... he has a good “radio” voice.