Your Body: Value vs. Goals

Your best friends just texted you to see if you’d like to go to dinner, but you’re on week 2 of your quest to lose 30 lbs in three months. Your goal has become your obsession and fixation over the past 14 days, and you know that you will break your calorie intake for the day if you go. You’ve worked too hard to let up off the gas now. So, you reply “no” and decide to do another intense workout instead, all while wishing that you could have gone. 

Fast forward. You are now in Week 6 of your journey and you should be ecstatic with the progress that you have made. You’ve “only” lost 5 lbs. How could this have happened? Your mind has been cluttered with thoughts like “How am I going to get to 30 lbs in 7 weeks? There is no way that I can do this.” or “ I am a failure.” 

By the end of Week 6, you’ve given up. “There’s no way that I’m going to get to 30 lbs,” Before you know it you are back to the toxic traits that you so desperately wanted to run away from. Creating a fear of food, thinking judgmentally, and comparing your body. You wish that it was easier to have a healthy relationship with yourself and your body. Sound familiar? 

This is a textbook example of burn out that stems from goal-driven lifestyle, something that we are ALL guilty of. This type of behavior occurs when you set a goal, dive in fully to achieve it, but burn out. This doesn’t make you a failure. Not even close. I repeat, this doesn’t make you a failure. 

Let’s look at a value-driven lifestyle. You’re not fixating on your goals and panicking if you don’t reach them. You’ve set your efforts on experiences that you would enjoy in your life. This builds self-awareness and mind-body connection.  Yes, you still have goals, but you have a different mindset about them. For example, “this is my goal, I’m going to honor the privilege of working towards said goal, but I’m going to make mistakes and there will be breaks. I will not punish myself for those.“  

Instead of focusing on pounds, you are focusing on Movement and Balance as a whole. An example of this mindset is telling yourself – “ I am going to walk my dog more, rollerblade, do yoga, or weight train because this is a privilege to my body that I want to honor. “ Let your body tell you what you need. Say yes to going out for pizza with your friends without counting the calories while you’re there. Don’t punish yourself tomorrow by restricting your calorie intake to “make up” for the pizza with your friends.  Embrace the things that make you happy, while also being mindful of your healthy values. 

Living a value-driven lifestyle does not diminish your goals. It accentuates them. It allows you to be a HUMAN first, and all humans experience error and growth.

Incorporating Mindfulness Into Daily Practice For Stress Management

Clients often tell me that meditation is difficult for them, unhelpful to manage their stress, or they just plain feel awkward implementing it. They say, “I tried meditation when I felt angry, sad, or anxious, but it didn’t work.” This is where mindfulness can be effective to help manage daily stress and improve mental health symptoms as part of one’s daily routine. Mindfulness is a skill that helps us to increase a level of awareness about our thoughts, feelings, and physical sensations to help and the situations we are currently experiencing.

Getting to the Root of Consistency with Weight Loss

Are you in the constant process of trying to lose weight, going on a diet, then putting the weight back on and more?  There can be multiple things going on in your body that is preventing the weight loss if you continue to try and nothing is coming off. But if you can actually lose some weight but cannot seem to keep it off you likely need to dig deeper to what is preventing you from being consistent and continuing with the habits you adopted.

Using Your Body as an Ally to Work with Stress

You know what it feels like. Your heart is pounding, hands are shaking, and sweat is dribbling down the sides of your face.  To some, it may feel like clenching fists, increased heat in the face and body, or a tightened jaw. Despite these physical sensations attributing to different emotions, the reality remains the same.  You are entering a state of body crisis. This is a state where you become emotionally overloaded with stress. To better understand how to work with this uncomfortable experience, it’s best to first identify what we’re working with.

Nutrition for Anxiety Management

For those who suffer from anxiety know the symptoms can be quite overwhelming. Along with Cognitive Behavior Therapy and possible pharmacologic interventions, nutrition can play an important role in anxiety management.

First and foremost, try and consume the right amount of calories. Too many or too little calories can increase anxiety symptoms. Practice mindfulness along with becoming in tune with hunger and fullness ques to work towards finding your calorie zone. 

New Year, new focus on Diet and Nutrition

As the New Year rolls around all you see is “New Year, New You” all over advertisements. But it’s not as easy as adding a supplement, getting a gym membership or restricting a specific type of food. I like to think of the New Year as a fresh start to transform your mindset, diet and lifestyle to a healthier and happier you.

Communication is Key

How often have you wondered what someone else was thinking? Do you ever think someone hasn’t heard what you said? Were they hearing you, but not really listening? Are you communicating what you want and what you need?

The truth is, we are not mind readers, we don’t know if people heard us, and sometimes, (alright fine, most times) we don’t say what we mean despite our best intentions.

What’s the Point

You come to counseling sessions week after week and talk, talk, talk. Some weeks are better than others, but nothing seems to be changing. You’re tired, you don’t want to come, and you think “I’m wasting my money, time, and energy on this.” You call your therapist and inform him or her that you’ve decided to try something different because you just don’t get the ‘point’ of therapy.

Our Top 10 Anxiety Busters

Anxiety: a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome; excessive uneasiness and apprehension, may be accompanied by compulsive behavior or panic attacks.

Anxiety can be debilitating. It looks different for everyone. Here’s our top ten tips for calming your nerves and getting through it:

1. Take a deep breath and recognize where the anxiety is coming from. We can’t face or deal with our anxiety if we don’t know where it’s coming from. Stop and take deep breaths to calm yourself down so you can locate the anxiety.

The Uphill Battle of Mental Illness

More than several times, I’ve had people walk into my office and ask me why this is happening to their brother, sister, daughter, uncle, mother, again when they have had a good week/month/year.

Mental health is a constant uphill battle. People are allowed to have good days mixed in with their bad day.  Those individuals battling mental health issues work incredibly hard to hang on to good days. However, it is difficult for our loved ones to understand the harsh realities of constantly struggling with mood disorders and mental illness.