Category: Therapy

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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Cultivating Authenticity: Finding Peace Within Yourself

July 29, 2024

Embracing who you truly are is a profound act of liberation. It requires courage to step away from the expectations and judgments of others, and to instead listen to your own inner voice. This journey of self-discovery is not always easy, but it is incredibly rewarding.

By focusing on your own values and passions, you begin to build a life that is truly your own, one that reflects your deepest desires and true self. This authenticity not only enriches your own experience but also inspires those around you to do the same.

When you let go of what people think, you create space for genuine connections. The relationships you form are built on mutual respect and understanding, rather than superficial approval. You attract people who appreciate you for who you are, and in turn, you encourage them to be their authentic selves.

Cultivating authenticity is about finding peace within yourself. It’s about living a life that feels right to you, regardless of outside opinions. And in doing so, you become a beacon of authenticity for others, lighting the way for them to follow their own unique paths.

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Balancing Mental Health and Finances: A Crucial Connection

July 22, 2024

In today’s economy, managing finances can often feel overwhelming, especially when paired with maintaining mental health. It’s crucial to understand that mental health and financial well-being are deeply interconnected. Financial stress can lead to anxiety, depression, and other mental health issues, creating a challenging cycle to break.

Start by setting realistic financial goals and creating a budget that prioritizes essentials (therapy, medication, office visits, etc.) while allowing for self-care. Remember, self-care doesn’t have to be expensive; simple activities like walking in nature, practicing mindfulness, or engaging in a hobby can significantly improve your mental well-being.

Seek support when needed. Talking to a financial advisor/coach or a mental health professional can provide you with the tools and strategies to manage stress and improve your overall quality of life. Building a supportive community of money-conscious people, whether through friends, family, or online forums, can also make a significant difference.

Take small steps, stay mindful, and remember that it’s okay to ask for help. Your well-being is worth it.

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Embracing Change: Nurturing Personal Growth and Resilience Through Uncertainty

July 15, 2024

Change is inevitable and often comes with uncertainties. However, adapting to change can foster personal growth and resilience.

  • Start by recognizing your emotions. Feeling anxious or resistant is normal. Processing these feelings without judgment is the initial step towards adaptation.
  • Embrace a flexible mindset. Consider change as a chance for personal development rather than a challenge. Reflect on what you can learn from the situation and how it can contribute to your growth.
  • Build a support system. Seek guidance and encouragement by sharing your emotions with friends, family, or a therapist.
  • Engage in self-care. Prioritize activities like exercise, meditation, or hobbies that promote your well-being. This enhances your resilience.

By approaching change with an open mind and mindfulness, you can transform your relationship with change into something more supportive and nurturing.

Consider a time when you experienced a significant change in your life. How did you initially react to this change, and what emotions did you feel? Reflect on how you processed these emotions and what strategies you used to navigate through the uncertainty. How has your perspective on change evolved as a result of this experience and how you approach change differently now.

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Understanding and Befriending Your Inner Critic

July 8, 2024

We all have an inner critic – that nagging voice in our heads that points out our flaws, mistakes, and shortcomings. While it’s meant to push us toward self-improvement, it often does more harm than good, leading to self-doubt, anxiety, and a diminished sense of self-worth.

The inner critic stems from a combination of internalized societal expectations, past experiences, and personal insecurities. It thrives on negative self-talk, magnifying our fears and inhibiting our potential. Recognizing this voice is the first step in building a different relationship with it.

The more you recognize the inner critic’s voice, you can start to identify its patterns. Notice when and why it speaks up. Is it during moments of stress, failure, or comparison with others? Does it show up to comfort or protect you? Understanding the triggers can help you address them more effectively.

During this process, I invite you to practice self-compassion. Treat yourself with the same kindness and understanding you would offer a friend facing similar challenges. Embrace your imperfections and acknowledge that everyone makes mistakes.

Ultimately, understanding and befriending you inner critic is about cultivating a kinder, more supportive inner dialogue. By doing so, you can foster greater self-acceptance and emotional well-being.

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Navigating Misattunement in Relationships

June 24, 2024

Misattunement in relationships can be a tricky, yet enlightening, experience. It occurs when there’s a disconnect or lack of synchronization between people’s emotional and psychological states. Imagine dancers stepping on each other’s toes instead of gracefully moving in harmony. This discord can manifest in various forms, such as misunderstandings, unmet needs, or feeling unheard and unseen. It’s a common phenomenon, and recognizing it is the first step towards creating more attuned and fulfilling connections.

One of the key aspects to addressing misattunement is fostering open and empathetic communication. It’s about being present and genuinely trying to understand your partner’s perspective, even if it differs from your own. This requires a playful curiosity and a willingness to explore each other’s inner worlds without judgment.

By asking questions, sharing feelings honestly, and really listening, you can begin to bridge the gap that misattunement creates. It’s a collaborative effort, where both partners contribute to building a stronger, more empathetic bond.

Misattunement is not the end of the world—in fact, it’s quite the opposite. These moments are opportunities to learn more about each other and deepen your connection. Embrace the process creatively; perhaps through shared activities that encourage mutual understanding or simply by making space for regular check-ins.

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Embodied Movement: A Practice for Emotional Healing

June 10, 2024

Embodied movement is about more than just physical exercise; it’s a holistic approach that integrates the mind and body. This practice encourages you to move in ways that feel natural and nourishing, promoting a deep connection with your body’s innate wisdom.

Unlike traditional workouts focused on goals and outcomes, embodied movement emphasizes presence and awareness. Activities like yoga, dance, tai chi, and mindful walking invite you to listen to your body’s signals and move intuitively. This mindful approach helps reduce stress, improve mental clarity, and enhance emotional well-being.

In her book, Lifting Heavy Things: Healing Trauma One Rep at a Time, Laura Khoudari suggests frequent reflection and mindfulness while engaging in an embodied movement practice. It’s not just about moving but being mindfully aware of the interoceptive aspect of the process. By focusing on how movements feel rather than how they look, you can connect to your body’s innate wisdom and healing.

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What is Secure Relating?

June 3, 2024

Secure relating refers to a a state of mind, a healthy and balanced way of connecting with yourself and others in relationships. It involves the following qualities: emotional regulation, autonomy, empathy and compassion, effective communication, trust and reliability, adaptability, boundaries, and conflict.

Developing secure relating starts with self-awareness. Recognizing your emotional patterns helps you respond thoughtfully even as you feel activation in your system. Self-compassion and self-acceptance are crucial foundations for extending these qualities to others. It encourages growth and connection, allowing both individuals to be their true selves. In their book, Secure Relating: Holding Your Own in an Insecure World, Ann Kelley and Sue Marriott talk about being the right size for you, not shrinking to fit in or puffing up and being bigger.

Ultimately, secure relating leads to deeper, more fulfilling relationships. By cultivating it, you create a positive and nurturing environment for yourself and those around you.

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Cultivating Body Trust: A Journey of Radical Self-Love

May 27, 2024

In a world inundated with diet culture and fat phobia, reclaiming body trust can feel like a radical act of self-love. Reconnecting with your body means recognizing it as your ally, not an adversary. Hilary Kinavy and Dana Sturtevant’s book, Reclaiming Body Trust: Break Free from a Culture of Body Perfection, Disordered Eating & Other Traumas, outlines the foundations of Body Trust, including working the edges of your comfort zone, finding community, observing with kindness and curiosity, embracing imperfection, and honoring your resources. These principles help you return to your body, your home.

Similar to a meditation practice where getting distracted and losing focus is common, cultivating and healing body trust comes from repeatedly returning to these foundations, no matter how often you stray from the path. It’s about acknowledging that straying is part of the process and that each return strengthens your connection with your body.

Reclaiming body trust is a personal and ongoing journey. Be patient with yourself and celebrate small victories. Your body is wise and resilient. Trust it, collaborate with it—it’s your lifelong companion.

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