Finding Calm in Chaos

December 16, 2024

Ever feel like life is spinning too fast to catch your breath? In the chaos of everyday life, creating moments of calm is essential for balance and well-being.

Life often feels like a constant rush, but finding moments of calm can restore balance. Start by creating a simple daily ritual—whether it’s a few minutes of mindful breathing, a cup of tea in silence, or a short walk outside. Small pockets of calm allow us to reset, reducing the buildup of stress. Grounding techniques, such as focusing on your breath or noticing physical sensations, can help in moments of heightened anxiety. Finding calm is not about avoiding stress, but about learning to navigate it with greater awareness and resilience. Embrace these moments as essential parts of self-care.

Start a simple calming ritual today—whether it’s a quiet moment with your morning coffee or a few deep breaths before bed. Begin your journey to finding more peace in your daily life.

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Connection: Building Meaningful Relationships

December 2, 2024

Feeling disconnected in an increasingly digital world? You’re not alone. Building meaningful relationships in today’s fast-paced environment requires mindfulness and effort.

In a fast-paced, digital world, it’s easy to feel disconnected from others. Yet, human connection is essential for our well-being. Building meaningful relationships takes time and effort. Start by being present—actively listening and engaging with those around you. Ask open-ended questions and show genuine interest in the other person’s experience. Vulnerability also plays a key role in deepening connections. By sharing our true selves, we invite others to do the same. Whether it’s a friendship, family bond, or professional relationship, cultivating empathy, openness, and presence leads to stronger, more fulfilling connections.

Challenge yourself to be fully present in your next conversation. Ask thoughtful questions and engage deeply—notice how it strengthens your sense of connection.

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The Power of Compassion

November 18, 2024

Have you ever considered that the compassion you show others begins with how you treat yourself? True compassion starts from within, and it’s the key to building stronger, more authentic connections.

Compassion begins with understanding and acknowledging another person’s struggles. But true compassion also starts with ourselves. Practicing self-compassion—treating yourself with kindness and understanding when you’re going through tough times—builds emotional resilience. When we’re kind to ourselves, it becomes easier to extend that same grace to others. Compassion is a powerful connector in relationships. It helps people feel seen, heard, and valued, whether it’s in a professional setting or personal relationship. The ripple effect of a small, compassionate act can be profound, offering relief and support to those around you.

Start practicing self-compassion today. Speak to yourself kindly during tough moments, and notice how this inner kindness enhances your interactions with others.

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Holiday Stress: A Season of Balance

November 4, 2024

Do the holidays leave you feeling more stressed than joyful? Between family obligations and social pressures, it’s easy to lose sight of balance. But this season can be different.

The holiday season can bring a whirlwind of activity and emotions, often leading to stress. Between social obligations, family dynamics, and managing expectations, it’s easy to feel overwhelmed. Prioritize self-care during this busy time. Simple mindfulness practices like deep breathing, taking short walks, or setting aside quiet moments can help center and recharge you. Be mindful of overcommitting, and give yourself permission to say no. Finally, focus on the meaning of the season—connection, gratitude, and joy—and let go of perfectionism. By setting boundaries and managing expectations, you can enjoy the holidays with greater peace.

Take a moment to set a self-care plan for the holidays. Prioritize your well-being and set clear boundaries to protect your peace.

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Courage: Facing Fear with Compassion

October 21, 2024

What if you could face your fears without feeling overwhelmed by them? Courage is about taking action even when fear is present, and self-compassion can be your greatest tool.

Courage isn’t the absence of fear; it’s the ability to act in spite of it. When faced with uncertainty or discomfort, our natural instinct may be to retreat. However, with self-compassion, we can gently push ourselves forward. Begin by acknowledging your fears without judgment. Understand that being afraid doesn’t make you weak—it’s a part of being human. Next, take small, brave steps toward your goal, whether it’s having a difficult conversation or stepping into a new environment. With each step, your courage will grow, and so will your capacity to face future challenges.

When fear arises, take one small step toward the challenge, and remind yourself that it’s okay to feel afraid. Reflect on how even small acts of courage make a difference.

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Building Confidence: Start Small, Grow Big

October 7, 2024

Ever feel like confidence is something you just don’t have? The truth is, it’s something you can build. Confidence isn’t an inherent trait—it’s a skill that can be developed with practice.

Confidence doesn’t happen overnight; it grows with small, consistent steps. Start by setting achievable goals, such as speaking up in a meeting or introducing yourself to someone new. Celebrate these small victories. Positive affirmations, self-compassion, and practice are key in this process. Recognize your strengths and build on them. Confidence is like a muscle—the more you use it, the stronger it becomes. Surround yourself with supportive individuals and environments that uplift you. Over time, you’ll notice a shift in how you carry yourself and approach new challenges.

Set a small goal today, like greeting someone new or voicing an opinion in a conversation. Notice how taking these tiny steps makes a big difference over time.

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Social Anxiety: Embracing the Moment

September 23, 2024

Do you often find yourself replaying conversations or avoiding social situations due to anxiety? Social anxiety can feel isolating, but there’s a way to regain control and ease the tension.

Social anxiety can make everyday interactions feel overwhelming, but there are ways to navigate it with greater ease. One effective strategy is to focus on the present moment. When we anchor ourselves in the now, we’re less consumed by worries of what others might think. Mindful breathing, body scans, and grounding exercises can help. Rather than overthinking the future or replaying past conversations, bring attention to the sounds around you, your breath, or the sensation of your feet on the ground. Over time, practicing this mindfulness can reduce anxiety and build confidence in social situations. Remember, you’re not alone in feeling this way—many share similar challenges.

Next time you’re in a social situation, try a grounding exercise—focus on your breath or the sensation of your feet on the ground. See how staying present shifts your experience.

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Coming Out of a Mindfulness Practice: Practicing a Smooth Transition

August 19, 2024

Coming out of a mindfulness practice can be a transformative experience, but how we transition back into our daily lives can vary widely. Here are some insights on how people feel after meditation and techniques that can help ease the transition:

Many individuals report feeling refreshed and energized, while others feel calm and relaxed. However, some might still experience lingering stress or anxiety. The time it takes to transition back into daily activities also differs, with some people feeling ready immediately and others needing more than ten minutes.

To facilitate a smooth transition, techniques like deep breathing, gentle stretching, or journaling can be beneficial. These practices help ground the mind and body, making it easier to carry the meditation’s benefits into the day. Some individuals have specific strategies they use consistently, while others are interested in learning new techniques.

Overall, meditation can significantly impact mood, with many finding it improves their outlook for the rest of the day. Understanding your own needs and responses after meditation can enhance its positive effects, making it a powerful tool for managing stress and anxiety in everyday life.

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Moving Mindfully Through Life Transitions

August 12, 2024

Life is full of transitions—new jobs, moving homes, changes in relationships. While these changes can bring excitement, they often come with stress and anxiety. Your mental health is important and it matters that you take care of yourself.

Firstly, acknowledge your emotions. It’s normal to feel a mix of excitement and fear. Allow yourself to experience these feelings without judgment. Practicing mindfulness can help you stay grounded in the present moment, reducing the tendency to worry about the future.

Secondly, establish a routine. Routines provide a sense of stability during uncertain times. Incorporate activities that promote relaxation and joy, such as walking in nature, joyful movement, or engaging in creative hobbies. Engaging with these activities with a here-and-now mindset can help the body feel safe and comfortable (enough).

Connecting with supportive friends or family members can also make a significant difference. Don’t hesitate to reach out and share your thoughts and feelings. Sometimes, just talking about what you’re going through can alleviate some of the emotional burden.

Life transitions are inevitable. With mindful attention to your thoughts and feelings and connecting to your resources, you can navigate these times with more ease and grace.

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Book Resources for Fostering a Relationship with Food and the Body Centered on Healing and Liberation

August 5, 2024

I’m excited to introduce my co-author on today’s blog, Gina Mateer, RD, LD, CEDRD-S, a registered dietitian, licensed dietitian in the state of Texas, and a certified eating disorder registered dietitian-supervisor. Gina shares my passion for exploring and studying about eating disorder-related topics. Together, we’ve looked into a wide range of books that delve into eating disorders, intuitive eating, and body inclusivity. Our mutual interest in these subjects has inspired us to compile this list of resources that offer guidance, personal insights, and advocacy for developing a relationship with food and the body, centered on healing and liberation.

Eating Disorder Recovery and Management

These book resources cover a broad spectrum of topics related to eating disorders, intuitive eating, and body inclusivity. For those focused on eating disorder recovery and management, titles like How to Nourish Your Child through an Eating Disorder, The Eating Disorder Trap, and 8 Keys to Recovery From an Eating Disorder provide guidance and strategies for overcoming eating disorders. Books like Life Without Ed and Sick Enough offer personal insights and medical perspectives on recovery.

  1. How to Nourish Your Child through an Eating Disorder by Casey Crosbie and Wendy Sterling
  2. The Eating Disorder Trap by Robyn Goldberg
  3. 8 Keys to Recovery From an Eating Disorder by Carolyn Costin and Gwen Schubert Grabb
  4. Man up to Eating Disorders by Andrew Walen
  5. Binge Eating Disorders by James E. Mitchell
  6. Life Without Ed by Jenni Schaefer
  7. The Eating Disorder Sourcebook by Carolyn Costin
  8. Sick Enough by Jennifer L. Gaudiani

Intuitive and Mindful Eating

In the realm of intuitive and mindful eating, How to Raise an Intuitive Eater and Intuitive Eating emphasize developing a healthy relationship with food based on intuition rather than restrictive diets. Gentle Nutrition and Unapologetic Eating present a non-diet approach to eating that prioritizes well-being over weight.

  1. How to Raise an Intuitive Eater by Sumner Brooks and Amee Severson
  2. Intuitive Eating by Evelyn Tribole and Elyse Resch
  3. Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch
  4. Eating in the Light of the Moon by Anita Johnston
  5. Gentle Nutrition: A Non-Diet Approach to Healthy Eating by Rachael Hartley
  6. Unapologetic Eating by Alissa Rumsey

Body Inclusivity and Size Acceptance

For those interested in body inclusivity and size acceptance, books like Landwhale and What We Don’t Talk About When We Talk About Fat challenge societal norms about body size and advocate for acceptance. The Body is Not an Apology and Body Respect promote self-love and respect for all body types, while Health at Every Size and Anti-Diet argue against diet culture and for health at any size. These resources collectively provide valuable insights and support for fostering a relationship with food and the body rooted in healing and liberation.

  1. Landwhale by Jes Baker
  2. What We Don’t Talk About When We Talk About Fat by Aubrey Gordon
  3. Reclaiming Body Trust by Hilary Kinavey and Dana Sturtevant
  4. Body Respect by Lindo Bacon and Lucy Aphramor
  5. The Body is Not an Apology by Sonya Renee Taylor
  6. Fearing the Black Body by Sabrina Strings
  7. Health at Every Size by Lindo Bacon
  8. Anti-Diet by Christy Harrison
  9. Lifting Heavy Things by Laura Khoudari

Debunking Wellness Culture

This collection of books critically examines wellness culture, its myths, and its societal impact. Debunking Wellness Culture and The Wellness Trap by Christy Harrison explore how wellness trends can prioritize profit over genuine health and promote unrealistic standards. Natural and The Gluten Lie by Alan Levinovitz question the assumptions that “natural” products and dietary restrictions are inherently beneficial. The Gospel of Wellness by Rena Raphael investigates how the wellness industry exploits insecurities to sell products, while Decolonizing Wellness by Dalia Kinsey highlights the industry’s neglect of marginalized communities, advocating for more inclusive health approaches. Together, these books encourage readers to question mainstream health narratives and adopt a more nuanced understanding of wellness.

  1. The Wellness Trap by Christy Harrison
  2. Natural by Alan Levinovitz
  3. The Gospel of Wellness by Rena Raphael
  4. The Gluten Lie by Alan Veninovitz
  5. Decolonizing Wellness by Dalia Kinsey

If you like a good book (or audio book like Gina) then grab a copy of one of these, get the highlighters/pens/notepad ready and dive in. We highly suggest that you read these in a book club style if you like to nerd out about nuance the way Gina and I have on several of these books. More than anything we just hope that if you are in need of continued learning or support that these books can be a resource for you as they have been for each of us.

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