Be flexible and open to change. We live in a world that is constantly in flux. If we become too rigid in our thinking, we will have a harder time managing change and may end up missing out on changes that can be beneficial and wonderful.
Today, more than ever, wellness is at the forefront of societal discussions. From mental health to physical well-being, women are making significant strides in bringing about change, introducing innovative solutions, and setting new standards. Despite facing unique challenges, they break barriers, inspire communities, and are reshaping the very definition of health and wellness. In this series called women in wellness we are talking to women doctors, nurses, nutritionists, therapists, fitness trainers, researchers, health experts, coaches, and other wellness professionals to share their stories and insights. As a part of this series, we had the pleasure of interviewing Samia Estrada, Psyd, DipABLM.
Samia Estrada, PsyD, DipABLM is a clinical psychologist who focuses on health and happiness. She has taught health practices internationally, and contributed to articles, newsletters, and book chapters on a wide range of topics. Dr. Estrada worked with clients in a hospital setting, where she implemented positive psychology and happiness classes. Today, she sees clients virtually in her private practice, she offers virtual classes on different health-related topics, and she also offers national and international retreats to those interested in learning new ways of improving their physical and mental health while incorporating awe-filled experiences.
Thank you so much for joining us in this interview series! Our readers would love to “get to know you” better. Can you share your “backstory” with us?
Thank you very much for this opportunity. I’m truly honored to share my story with you. My mental health story begins at a very young age. As a child I was a shy kid and often more of an observer than a talker. This ended up being a benefit, as it allowed me to learn about human behavior by observation. When I was a middle schooler, I would often visit the library and leave the with a stack of self-help books that ignited my curiosity about how our experiences shape us and, more importantly, how to create meaningful change in our lives. In my journey as a lifelong learner, psychology courses quickly became my favorite. It didn’t take long for me to realize that this was my true calling.
I began my career in a large hospital, working with individuals who were managing chronic pain. It was my privilege to witness their progress. However, over time, I felt a growing desire to focus on preventative care — helping people not just recover but truly flourish. That’s when I discovered Lifestyle Medicine, a field dedicated to promoting optimal well-being. I became captivated by its principles, pursued further education, and earned certification from the American Board of Lifestyle Medicine.
Today, one of the things I enjoy most is guiding people on their wellness journeys. Whether it is managing illness, injury, or preventing illness in the first place, it’s a privilege to help others live their best lives and reach their goals.
Can you share the most interesting story that happened to you since you started your career? What were the main lessons or takeaways from that story?
I visited Vietnam twice with the Dragonflies Project team, which was led by Dr. Suni Petersen, a health Psychologist and professor at Alliant International University. The project was to share some simple health practices with rural communities, which generally had high incidence of disease, and to conduct research to see if the information provided would help to reduce disease. A fabulous project!
Going to Vietnam, especially the first time, I did not know what to expect. What I found is that the people we met in Vietnam were with incredibly warm, eager to learn, and eager to share. I went with an open heart, and I could tell the people in the villages also welcomed us with an open heart and open arms. The project was a success. We went to schools and talked with the children about handwashing, brushing their teeth, and wearing shoes while walking through the muddy rice fields. We spoke with farmers about separating the area where the animals roam from the area where they collect drinking water, how to build a simple water filter with rocks and sand, and more. Our research showed a significant decrease in parasites and illness.
As wonderful as it was to see the success of the project, for me it was more about the connections that we made. We sang, we danced, and we communicated in the best way we knew how. Our team had limited Vietnamese language skills, and they had limited English skills. We had an interpreter, sometimes two, but there were a lot of people there, so the likelihood of having an interpreter for any given conversation was low. The interpreters and members of the NGO became our good friends, and even the hotel staff are people I still stay in touch with to this day. Some are friends I still collaborate with for other projects, such as helping the community children learn English through regular zoom sessions.
Our team went there to share information about disease prevention, but we also learned from them. Most of the people we worked with lived in very rural places, with no electricity or running water. They lived off the land, the farm animals they raised, and the fish they caught. Every meal was fresh and cooked with whatever ingredients they grew in that small town, as there were no stores and no refrigerators to keep things fresh for another day. Anywhere they went, they often walked, and the front doors to their homes were often wide open, inviting the neighbors in at any time of the day. In the middle of the day, all work stopped so they could eat and nap, then everyone resumed their work in the late afternoon. When the kids arrived from school in the afternoon they ran and played outside. There were not TVs or video games. Our team went there to teach about disease prevention, but what we left with was a beautiful example of a simple life, resilience, and connection to the land and to each other.
It has been said that our mistakes can be our greatest teachers. Can you share a story about a mistake you made when you were first starting? Can you tell us what lesson you learned from that?
When I was in my pre-doctoral internship, I worked with patients who had experienced complex and chronic trauma. One of the people I saw was a client who had been referred to our program because the client often did not bring their child to daycare. This was an issue because the child was severely delayed in their speech, and the daycare had been provided to the client as a way for the child to get the much-needed speech therapy.
My first session with the client was something I’ll never forget. The client hesitantly opened the door to the apartment and invited me in. The client walked all the way from the front door into the bedroom without saying a word, sat the nonverbal 3-year-old child on the bed, and proceeded to sit next to the child on the bed. I was not invited to sit, so I stood for a while introducing myself. The invitation to sit never came, so I eventually asked if I could sit, to which the client nodded.
The client promptly asked me what I was there for. In my naiveté as a student, I responded that I was there to help. The client quickly informed me that they did not need any help, and I sat there frozen, not knowing what else to say. School had prepared me with tools and techniques to provide people when some things in their life were not working for them, but they never prepared me to treat a person who did not want the treatment.
The 3-year-old child did not move from the spot on the bed the entire time I was there (almost an hour). The child just played with a string on their pants. The client never spoke to the child, and the child never looked to the client for any nurturing. Now, if you have ever been around a neurotypical 3-year-old, you know how difficult it is for a 3-year-old to sit still on a bed for almost an hour. This was a red flag for me.
When I returned to our clinic, I was eager to consult my supervisor. I mentioned I did not feel prepared to work with this client and did not know how I would get the client to take the child to daycare. My supervisor, in all her wisdom, told me that this is a client whose older children have previously been taken by CPS and the client themself has experienced their own trauma. Of course, the client does not trust people from “agencies!” My supervisor guessed the client needed to be seen and heard before they could start to trust others. She suggested I start riding the bus with the client to take the child to daycare.
In future sessions, I began arriving at the client’s home just a few minutes before they had to get on the bus. Together we rode the bus, and I began to talk to the client about funny incidents I had experienced in my day, I began asking about their day in a very simplistic way, I asked about family, friends, culture, and just about anything I could think of. I never brought up the need or importance of taking the child to daycare, as the client had heard that many times before from other people. I slowly got to know the client as a person, not just a client. By doing so, the client began to give me their trust, a little at a time. I often role-modeled ways to help the child verbalize things and encouraged the client to talk to the child more. As part of that process, I also learned about some of the struggles the client faced and reasons they did not always bring the child to daycare. When I tried to brainstorm with the client, they felt more comfortable hearing some of my ideas, as I had taken the time to get to know them and earn their trust.
This experience showed me that success is not measured by the type of therapeutic interventions you use, or the specific techniques utilized. Success comes from making a connection with the person as an important human being, showing them that they can be seen, heard, and validated, and prioritizing human connection over rigid methodologies. Most importantly, I thought I was there to impart some of my wisdom, but I ended up learning a lot more from the client. People survive and thrive by being part of something, and in my work, I want them to be part of a beautiful therapeutic relationship. At the end of the internship year, we said a very warm goodbye and we were able to recall all of the growth the client had made as a person and as a parent, and to see the tremendous benefits the child had gotten from daycare, as the child was now saying some words, smiling, laughing, climbing and getting off of things, and looking to the parent for nurturing when appropriate. There was a warm embrace at the end of our work together and they will always remain in my heart and in my memory as the clients who taught me the importance of connection — first and foremost.
Let’s jump to our main focus. When it comes to health and wellness, how is the work you are doing helping to make a bigger impact in the world?
My work is about guiding and empowering people to live their best life and to take control of their mental and physical health and wellbeing. Whether it is by individual therapy, wellness retreats, or virtual classes, I aim help people understand the science behind nutrition, physical activity, sleep, stress management, interpersonal connection, and happiness. By helping people understand how their body and mind works, they are better able to care for their health and to live a more balanced life, which then has a ripple effect as they engage with others in a more positive manner, leading to an even larger impact.
Can you share your top five “lifestyle tweaks” that you believe will help support people’s journey towards better wellbeing?
1 . Mastering the Art of Prioritization: Focus on What Matters Most
I had a client named Betty. Betty mentioned to me that she had been feeling burned out and stressed since the merger at her job. She wanted to be able to do some meditation but could never find the time to do so. She explained that, after a long day of work, she generally picked up her children from their respective sports practices, picked up dinner on her way home, ate, cleaned up, checked the kid’s homework and then went to bed, only to repeat the same scenario the next day. When I asked what her values and priorities were, she said family, health, and adventure. Then I asked her how often she was able to incorporate those into her schedule, she laughed, “I never have time, I barely have time to go to the bathroom!” On the rare occasion that she had a few extra minutes in between activities, she felt so frazzled that she ended up doom scrolling on social media.
I talked to Betty a little longer and she told me about a day that she had gotten a call from the kid’s teacher telling her about some issues with getting the homework turned in. The homework got done (she checked it nightly), but apparently not turned in. The teacher and Betty were on the phone for 10–15 minutes trying to figure out the best course of action. After she told me that story, I asked Betty, how did you have time for a 10–15-minute phone call? Betty responded that it was the kid’s teacher, and she had to take it, it had to be a priority because she wants her kids to do well in school.
Betty soon realized what I was getting at. If a 10–15-minute phone call can take priority, so can a 10–15-minute meditation, or anything else that is important to her. The truth is, we have a limited amount of time, and we can choose how we spend our time. Betty’s priorities were family, health, and adventure, yet her schedule reflected nothing even remotely close. Together we worked on scheduling the things that were more important to her first, physical activity, meditation, quality time with the children, and meal prep. Once those things were in place in her datebook, she could add the rest of the things she felt she “had” to get done in the remaining time. She also prioritized what needed to get done, took some less important items off of the calendar, and made her children responsible for some of the cleaning after dinner. The kids felt important having a responsibility in the home and Betty got an extra 30 minutes in the day.
The next time I spoke to Betty she looked radiant and was smiling from ear to ear. She said that, since she had changed the way she schedules activities, she had found more energy from walking and working out, she felt healthier and was even losing weight from eating homecooked meals instead of eating out all the time. She also felt a lot less stressed since she began meditating, even with just allotting 10 minutes of her day to meditation. Most importantly, her relationship with the kids had gotten stronger by engaging in quality time together and the even her kids were also reaping the benefits and being more responsible at school. As Betty felt more organized and balanced, the kids also picked up on that and felt more secure.
Betty’s story shows the impact that prioritizing your schedule can have on your wellbeing. It is just as important to add the things that you value to your schedule as it is to allow downtime by taking out of our schedule the things that are not a priority. Self-care is as much doing the things that are good for us, as it is not overdoing things. When we prioritize, not only our needs but also our wants, we have a life that is more balanced and that replenishes us so that we feel energetic, productive, and happy throughout our days.
2 . Fuel Your Body Right: Eating Nutritiously, Staying Hydrated, and Avoiding Risky Habits
Do you ever feel sluggish, like you are dragging yourself from one thing to the next? That’s how my client Manuel felt. He not only felt like he was running on empty all the time, but also had high blood pressure and high cholesterol. At our intake, I asked Manuel to tell me a little about his routine. He shared that he worked 2 jobs and grabbed fast food frequently, eating in the car on the drive from one job to the next. He skipped water and relied on caffeine to get him through his day. He felt irritable when he was home and believed it was affecting his family life. To cope, he would treat himself to an alcoholic beverage or two after work or on his days off. At night, he fell asleep quickly, but he never felt well rested when he woke up in the morning.
Manuel committed to making some changes; with his wife’s help he began bringing a nutritious lunch to work. He began drinking more water and cutting back on alcohol and sugary treats. He even began walking from one job to the next, rather than driving, to get in some exercise. Within just a couple of weeks, Manuel noticed the difference in how he felt. His energy levels had improved, his skin was glowing, he felt focused and able to concentrate, and he was getting along with his family much better. Without all the caffeine and alcohol, his sleep also improved, feeling more refreshed and ready to go in the mornings. The real proof was at his next checkup, when he was told his blood pressure and cholesterol had significantly improved.
Eating a balanced diet, and eating homecooked meals vs eating out, provides your body with the essential nutrients without all the added salt, sugar, and oils that are generally added in takeout. Similarly, staying hydrated gives your body what it needs to help with digestion, circulation, regulating temperature, lubricating joints, delivering nutrients to your cells, and much more. Lastly, avoiding harmful substances, such as alcohol, smoking, and recreational drugs, protects your body from harm and biological stress. By taking care of your body in this way, you are taking care of your body today, and you are setting yourself up for a better tomorrow as well.
3 . Rest to Thrive: The Power of Sleep for Optimal Health and Wellbeing
Is constant fatigue, brain fog, and overwhelm part of your daily routine? You may not be getting enough sleep, or not getting enough restorative sleep. Meet John. John was a graduate student who also worked full-time. For months he prioritized work and study and felt that sleep was “overrated.” John slept 4 to 5 hours per night and relied on caffeine to get him through the day.
When John came to see me, he complained about not being able to focus or concentrate, feeling like he was always in a fog, feeling irritable, and constantly exhausted. He shared that he often stayed up late doing homework, checking emails, and sometimes just playing video games, which he used to decompress from his day. He did not necessarily want to change his routine, as he felt that checking emails and playing video games at night or things that helped him to feel accomplished and helped him to unwind.
After some conversation about sleep, he agreed to a trial period of making some changes to his routine. He began to take small steps such as setting a bedtime routine, having a sleep schedule that aimed for approximately seven hours of sleep, and having a regular wake up time.
John began to see the changes almost immediately, but there was one event that really helped him realize the change, it was when he had a particularly difficult test at school. He noticed he was better able to focus and concentrate on the test, he didn’t feel irritable, he didn’t feel sleepy, he felt able to power through it, despite the difficulty.
To John’s surprise, even his grades began to improve. Needless to say, the trial period turned into long-term changes for him. He has found a different time during the day to check his emails, and he continues to play video games when he finds free time during the day or on the days when he does not have school or work. Sleep is essential to living a balanced and healthy life. Sleep improves our mental clarity, our energy levels, our vitality, and our mental health. Prioritizing our sleep is prioritizing our health.
4 . Get Moving: Energize Your Day with Daily Physical Activity”
Dr. James Levine, a researcher at the mayo clinic, one said “sitting is the new smoking.” That is because there are many health risks associated with prolonged sitting and sedentary behavior. A client I had, Lisa, worked in a job where she sat at a desk most of the day. By the end of the day, she felt exhausted and too tired to work out. Lisa often felt lethargic and unproductive. She also felt guilty for not doing more for her health.
When Lisa and I met, we began by making small, achievable goals. Lisa started to take short 10-minute walks during her lunch break, then she incorporated short workout videos at home after work. As she started to do this, she began to feel more energetic and full of life. Before long, Lisa started in incorporating longer workouts in the evening and having mini dance parties with her kids on the weekends. The physical activity had become fun and a powerful relief from the everyday stressors.
By incorporating more movement in her day, Lisa began to see the transformation in herself. Her energy levels were soaring, her body felt invigorated, and her mental clarity improved as well. Lisa’s story is a good reminder that taking even small steps towards achieving our goal can lead to desired changes in our life and can change the way that you feel and function every day.
5 . Heartfelt Connections: Strengthening Your Bonds with Others
Did you know that strong connection can reduce stress and improve your life satisfaction? Let me tell you the story of Melinda. Melinda was a busy mother of two small children who often felt overwhelmed by all her daily responsibilities, including work, school activities, household, chores, and more. Since having children, she had felt more and more detached from her friends and family. This also led to her feeling lonely and isolated.
When Melinda and I met, we collaboratively decided to make some small changes. At first, Melinda felt she couldn’t spare a lot of time for connecting, so we began scheduling a monthly visit with her friends. But, as time went on, and Melinda started to see just how much she had missed the companionship of her friends, and how much she enjoyed the conversation and laughter, she began to make more time for connecting.
Feeling more content and connected, Melinda began to look for other opportunities for connection. She and her husband began to cook meals together, sometimes incorporating the help of their children. Everyone in the family contributed to the cleaning, and many times, they put on music and danced around as they cleaned together.
As Melinda nurtured her connections, she felt happier, lighter, and more satisfied with her life. We humans are built to connect with others. The bond that we share with others are crucial to our emotional wellbeing. So, if you are feeling isolated or disconnected, don’t be afraid to start small, maybe a monthly visit with friends, or finding small ways to connect throughout the day. Your body and mind will thank you for it.
If you could start a movement that would bring the most amount of wellness to the most amount of people, what would that be?
I would love to create an app that connects people who need assistance with people who are willing to help. One example I have is when I see neighbors who have fruit trees and have no idea what to do with the surplus. At the same time, I see people in the community who are struggling with hunger. It seems this would be an easy match. Additionally, many times I have clients who tell me they wish they could volunteer their time doing something meaningful, but they don’t know how to get started or where to look. On the flipside, I have clients who are unable to manage certain tasks because of pain, disability, financial constraints, or for whatever reason, and could really use the help. I think an app like this could really bridge the gap connecting those who need something with those who can fulfill that need, creating a win-win situation for all.
What are your “5 Things I Wish Someone Told Me Before I Started” and why?
- You don’t need to have all the answers, you just need to be willing to listen. Most of the time, when people express a problem, they just want someone to listen. Sometimes, just saying the problem out loud helps them to see things more clearly and come up with their own solutions. The best thing you can do is to listen.
- Enjoy the process. Things may seem difficult at the time, and you may wish for it all to be over soon, but one day you may look back and miss those days. So, try not to take things too seriously, have fun along the way.
- Build a support network and rely on each other. We all need interpersonal connections; we are wired for it. Trying to do things on our own can make things more difficult for us but having a friend (or a few) that you can count on, even if it’s just for moral support, can make things infinitely easier.
- Be flexible and open to change. We live in a world that is constantly in flux. If we become too rigid in our thinking, we will have a harder time managing change and may end up missing out on changes that can be beneficial and wonderful.
- Self-care is not a luxury, but a necessity. Our reserves get depleted. Self-care is our way of nurturing ourselves and refueling. Self-care helps us to keep going and to be at our best.
Sustainability, veganism, mental health, and environmental changes are big topics at the moment. Which one of these causes is dearest to you, and why?
As a psychologist I would have to say mental health, but I think mental health encompasses all of the other choices because, when we are well, we are better able to make better and healthier choices for ourselves, for others, and for the environment.
What is the best way for our readers to further follow your work online?
My website www.DignusWellness.com has a lot of information about the things I’m doing, links to my social media, and a place to sign up for a monthly newsletter to stay up to date. I would love to share more tips, tricks, love, and valuable information with the Authority Magazine readers, I hope you’ll look me up.
Thank you for these fantastic insights! We wish you continued success and good health.
About the Interviewer: Wanda Malhotra is a wellness entrepreneur, lifestyle journalist, and the CEO of Crunchy Mama Box, a mission-driven platform promoting conscious living. CMB empowers individuals with educational resources and vetted products to help them make informed choices. Passionate about social causes like environmental preservation and animal welfare, Wanda writes about clean beauty, wellness, nutrition, social impact and sustainability, simplifying wellness with curated resources. Join Wanda and the Crunchy Mama Box community in embracing a healthier, more sustainable lifestyle at CrunchyMamaBox.com .
