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Social Media and Body Image: A Quick Checkup

Social Media and Body Image: A Quick Checkup

by | Apr 19, 2023

In today’s world, social media is a big part of connecting and communicating with others.  While it can be a helpful tool for those purposes, when left unchecked, social media can become problematic to our well-being.  Here are a few areas to quickly check-in and determine how healthy your relationship is with your social media platforms! 

Comparison: 

Do you often find yourself thinking about how you compare or measure up to what you are viewing on social media?

Social media platforms often present an idealized and curated version of other people’s lives, including their appearance. This can create a sense of pressure to measure up to these standards, leading to negative feelings about your own body. Constantly comparing yourself to others on social media can create a wide range of challenges- from fostering feelings of envy, inadequacy, and low self-esteem to inspiring disordered eating. 

Filters and editing: 

Do you feel comfortable posting unedited, unfiltered images of yourself online? Why or why not?  

When viewing images of others, are you allowing yourself to consider how those images may have been edited and filtered? 

Social media provides access to numerous filters and editing tools that allow people to alter their appearance, often beyond recognition. Seeing others post photos that have been heavily edited or filtered can create unrealistic beauty standards and make people feel like they need to change their own appearance to be more attractive or desirable. 

Body shaming and criticism: 

Are the communities you are interacting with online full of kindness and support, or are they critical and aggressive? 

What is your reaction when you see comments shaming bodies? 

Unfortunately, social media can also be a breeding ground for negative comments about people’s bodies. This can come in the form of direct criticism, such as fat shaming or body shaming, or more subtle comments that still perpetuate harmful beauty standards. These comments can be hurtful and contribute to negative feelings about your own body.

Perfectionism: 

After you have been online for a little bit, bring your awareness to how judgemental you are feeling about yourself.  Do you find yourself feeling inadequate? Like you are not good enough? 

Have you noticed an increase in perfectionistic tendencies as your time on social media increases? 

Social media can also promote a culture of perfectionism, where people feel like they need to present a flawless version of themselves to the world. This can lead to a focus on appearance as a key part of your identity and self-worth, which can be damaging to your relationship with their body.

It’s important to be mindful of how social media affects your own relationship with your body and to take steps to protect your mental health and well-being.

Finding the Balance Between Rigidity and Flexibility

Finding the Balance Between Rigidity and Flexibility

by | Mar 22, 2023

Throughout my life, many people have described me as a “go-getter” type of person. Although that may sound like a positive personality trait, I realized that my “go-getter” personality was infused with other, less helpful, habits such as being overbooked, overstretched, with high expectations for myself that were both overwhelming and unrealistic. I realized that the rigid thinking patterns that I was being praised for created patterns of avoidance and feeling inadequate regardless of what I had accomplished. I realized that although my intention behind the rigidity was to be the best version of myself, those same rigid patterns had inherently impacted my ability to grow as an individual and allow myself to live in the present moment.

As I reflected on my current thought patterns, I also explored the concept of flexibility. Flexible thinking embodies the ability to change direction and adjust to unanticipated circumstances. And although my rigidity served me in many ways, I knew that balance was what I needed to embrace the unpredictability and chaos that life throws at me. 

My experience in incorporating both rigid and flexible thinking patterns into my life got me thinking about how both rigidity and flexibility serve a purpose in recovery. The ability to balance the two incorporates the idea of a recovery mindset that is not possible when falling too close to one extreme. Being able to balance the two means having clear expectations and goals, while also being able to adapt when faced with unforeseeable circumstances. 

Here are 5 journal prompts that you can use to explore balance within your own life:

  1. How do I define success?
  2. What is the difference between feeling panicked and feeling prepared? 
  3. What is the first sign that I have become imbalanced? 
  4. What do I need to let go of that is out of my control today?
  5. What would my day look like if I were more present? 

Regardless of where you fall between rigidity and flexibility, there is always room for continuous growth towards where you want to be. 

Listening To The Nudge Inside You

Listening To The Nudge Inside You

by | Mar 8, 2023

Have you ever felt stuck in an old box? A box that once felt safe, but is no longer creating peace in your life. It is okay to be curious and brave to step outside and create a new space that serves the awareness that feels true to the person you want to show up as.

I have been working on creating peace in my mind, body, and spirit for the last few years. During this time, I have felt these little nudges, specific feelings of what I should work on to create the peace I desire in my life.

During this work, I have felt this nudge to work on authentically using my voice. Over the years, my voice has changed. I have grown and challenged my beliefs about my mind, body, and spirit. But using my new voice was a whole new ball game. I have created so much fear that if I use this new voice that feels truthful and authentic to me, I will be left and not understood anymore. Instead of being authentic to myself, I have suppressed my new voice.

But suppressing that voice left a feeling that felt heavier and heavier over time. I knew I could no longer live in the box with those old beliefs that once served me. I have learned new thoughts that could create peace in my life, and I was proud of those new beliefs. So I had to put the fear down, and thank that old self that once served me. I’ve learned it’s okay to step outside that box and become curious to all the new changes I’m experiencing. And it’s okay if those around me don’t understand. So here’s your invitation: you can step outside of your old box and into a new curious world that creates the peace you desire. 

A New Perspective on Body Image Concerns

A New Perspective on Body Image Concerns

by | Jan 25, 2023

As I write this blog, I am 37 weeks (9 months) pregnant. I have felt lucky in the sense that pregnancy and motherhood have, for the most part, been incredibly healing for my relationship with my body. I’ve learned to respect and appreciate my body in ways I never did before, and I’ve had some beautiful moments of true body love as my body, and I have worked together to bring my children into the world.

This pregnancy, however, has thrown me more body image curveballs than I’ve had to deal with in years. My capacity to respect and honor my body as it has changed and expanded (and expanded, and expanded!) has been challenged. For the past nine months, I’ve felt pretty grumpy in my body. I’ve felt frustrated with the physical discomfort, exhaustion, and limitations brought on by this pregnancy. I’ve officially outgrown some of my maternity clothes, and choosing outfits has sometimes felt stressful. At times, I’ve felt very uncomfortable with my body’s appearance, and haven’t loved seeing photos of myself or catching my reflection in the mirror.

Even though the physical and emotional discomfort with my body has felt challenging at times, I’ve also felt increased commitment to being kind to my body during this time. For me, kindness has meant getting as much rest as I can, continuing to feed my body the foods and portions that taste and feel good, and slowing down significantly on physical activity. I’ve also chosen to step on the scale backwards at all of my doctor’s appointments, because I know that being aware of my weight has the potential to make it harder for me to fulfill my intentions to care for my body’s needs. My body is softer, rounder, fleshier, and probably heavier than it has ever been. Even though these changes have made body image more of a challenge, being patient with and kind to my body is more of a priority now than it ever has been.

I share all of this for a couple of reasons. First, I want to normalize body image struggles. I am a licensed therapist who specializes in supporting clients with eating disorders and body image concerns. Generally, my body image is pretty good! And, I am not immune to occasional body image woes of my own. I have enjoyed full recovery from my own eating disorder for years, and I still have some ups and downs with body image. If you have body image struggles, know you’re not alone. (An important note: I do live with body privilege because of my body type. My privilege doesn’t exempt me from body image struggles but is a factor in how I and the world around me experience my body.)

Second, it’s important to acknowledge that body image struggles can exist alongside respectful, caring treatment of our bodies. Yes, you can feel uncomfortable with your body’s appearance, AND you can choose to continue to take care of your body. You can feel upset by how your body looks, and not try to force it to change. It’s possible to feel multiple ways about your body at the same time. Mixed feelings about your body are to be expected because having a body is an inherently complex experience. Here are a few of the mixed feelings I’ve had about my body during this pregnancy:

I don’t really like how my pregnant body looks sometimes. I’m also awestruck by the amazing feats my body is capable of.

I feel frustrated that my body is uncomfortable, in pain, and exhausted. I also know my body is doing her best for me and for my baby.

Part of me wishes to be in a smaller body. I am also committed to nourishing and respecting my pregnant (and postpartum body), even if I don’t love how it looks.

Sometimes the harder parts of “mixed feelings,” the ones that lead you to criticize yourself and feel like you need to change your body, are easier to notice than the kind, accepting parts. If you are struggling with your body image, and feeling the pull of dieting or disordered eating, please remember that you don’t have to go there. You can remind yourself that your body is doing amazing things for you, constantly, and deserves your respect and care. You don’t have to love how your body looks in order to be kind to it. You can be struggling with your body image, and still remain committed to recovery and body respect. Body image can be full of challenges, but it doesn’t have to pull you off track in your recovery.

Colder Weather and Mental Health

Colder Weather and Mental Health

by | Jan 11, 2023

As the weather changes and winter begins, many of us find ourselves adjusting and staying indoors in effort to avoid the cold temperatures. Although there is comfort in that, there is also value in getting outside and honoring your mental health throughout the winter season. When the daylight becomes shorter and the temperatures drop, you may find yourself needing to challenge your current habits to create a healthier mental make-up throughout the season.

Find ways to celebrate winter and express gratitude for the season while it is here. Being in the sun increases the release of a hormone called serotonin in your brain that can aid in mood regulation and the regulation of your circadian rhythm. Making changes to your daily routine can assist you in avoiding a decrease in serotonin levels and a change in mental soundness.

Here are 5 things that you can do to explore honoring your mental health throughout the season:

  • Bundle up and get outside. Whether you go on a hike, engage in winter activities such as sledding and skiing, or take a walk around your neighborhood. 
  • Open your blinds and sit by the window. Enjoy the sun within the comfort and warmth of your home.
  • Keep your social relationships active and stay connected. Plan a get together with coworkers, friends, or family, and engage with your ability to connect throughout the season.  
  • Enjoy a warm beverage to celebrate the colder weather. Try the new holiday flavors and get a taste of the winter season.
  • Get on a sleep schedule that is compatible with your needs. Not getting enough rest hinders your ability to perform daily tasks and keep up with your mental and physical well-being. 

If you find yourself experiencing symptoms that are heavy and overwhelming as the weather changes, seek out a therapist that can support you in working towards a healthier mental make-up.

The AND in Body Acceptance

The AND in Body Acceptance

by | Nov 9, 2022

As a woman, my relationship with my body is ever changing. Each new decade brings new experiences and new ways my body asks me to accept her.

In my early 20s, in recovery from my eating disorder, I worked proactively to accept my body for who and how she is. This journey continued through pregnancies and postpartum, and the chaos of raising little kids, and now in my wisened 40 years on earth, I am confronting the “joys“ of aging and perimenopause.

I know my clients have wondered if true body acceptance is actually a “thing.” I am here to say emphatically, “Yes! It is!”

And

That doesn’t mean the work is over for me.

Sometimes body acceptance is a soft landing spot where I enjoy months, or even years, of emotional freedom to live my life according to my values, enjoying my body as a companion along the way. And sometimes my body acceptance slips and old, critical patterns rear their heads. Yes, sometimes I am “triggered” and have to re-commit myself and put in deliberate work to accept my ever-changing-body.

This happened to me just a few months ago.

This summer, my best friend and I went on an epic trip to Switzerland to celebrate our 40th birthdays. We filled this trip with incredible adventures. Our craziest adventure was jumping off a 295-foot cliff, free falling until we were caught by the rope that swung us over 70 miles per hour above a white-capped river between narrow canyon walls.

We began this adventure meeting with our guides and about 14 other humans, who were just as crazy and excited as we were, to make this jump. Before we drove to the jump site, we had to get our harnesses secured. Unexpectedly, we all also lined up to get weighed. I should say here and I have not weighed myself in years as I do not own a scale. This has been part of protecting my long-term eating recovery, as well as my larger stand against diet culture.

I was initially more confused than bothered about why we were each getting weighed. My confusion became annoyance when, after weighing us, the guide wrote our weights on the back of our hands in large black marker. Our numbers were all easily visible to each other.

I made a point not to look the weights on everyone’s hands but couldn’t help but notice the number on my friend’s hand. Her number was significantly less than mine. I knew my friend was smaller (and taller) than me, but that size difference had never been overtly quantified before. I was surprised at how big the discrepancy was between our weights. I immediately felt uncomfortable in my body.

I tried not to think anymore about this and instead focused on the adventure ahead. Our group drove up to the cliff and walked to the platform where we would throw ourselves off. Upon arrival and after instructions, our guide asked a volunteer to go first. This volunteer needed to be in a certain weight range. Only myself and one other group member (a male) qualified. I asked for her rationale and our guide told us someone in the “mid-weight” range needed to jump first to test the rope. I made a joke about the first jumper being a sacrificial offering and was glad that, between the two of us, the male was happy to jump first. As I got back in line, I reflexively started looking at all the weights marked on everyone’s hands. I felt even more uncomfortable in my body as I realized I was the heaviest female in the group.

My mind began warring against itself. I was upset for how uncomfortable I felt. I was embarrassed that I was singled out as different from the other women in the group. I felt embarrassed that I was different, even in such an inconsequential way as weight. I felt less than by being bigger than all the women. I also hated that this derailed me in such a moment as a once-in-a-lifetime jump into a beautiful canyon. I told myself things I know to be true, which include, “Weight and size don’t matter. That isn’t what gives me worth,” and my favorite grounding mantra, “This isn’t how I want to spend my energy.” While these thoughts were helpful, this moment was still really hard and painful for me.

Before jumping off the cliff, I was able to reground myself in the present moment. But honestly, I think standing on the precipice of such a high cliff, knowing I was about to jump, would clear anyone’s thoughts, as my legs felt weak and my heart raced with adrenaline. The jump, fall, and swing, was the most thrilling thing I’ve done in my life. It was so crazy that my brain struggled to process it in the moment and I didn’t fully catch my breath until long after my feet were back on solid ground. My friend and I giggled uncontrollably at our own insanity and had huge smiles on our faces for the rest of the day. I want to tell you, that was the end of that trigger, and I went on my merry way. 

But it wasn’t. 

I wrestled with discomfort in my body and negative thoughts for several weeks afterwards. I also felt ashamed for struggling with my body image after so many years of acceptance and resiliency.

There was no magic bullet that made this experience better overnight. For several weeks I worked hard to regain peace in my body. I had to dust off and use more tools in my toolkit than I have had to in years. I was intentional and practiced mindfulness, grounded myself in my values and personal truths, distracted myself when necessary, and practiced self-care. I also extended myself compassion for being so thrown off balance by this experience. Slowly and deliberately, this burden lifted and I am re-grounded in my own body acceptance. So here in my truth: I have peace and acceptance in my body. AND sometimes this peace needs to be actively fought for.

Finally, I want to acknowledge that while my own body acceptance has been hard fought, I also enjoy body privilege. The experience I had at the canyon swing raised my own awareness at how I never experience weight stigma because I live in a “normal” sized body.

This experience was so benign compared to the experiences others face on a regular basis and knowing how much this distressed me, raises my anger and advocacy. I want to live in a world where everyone enjoys body privilege because every body is valued and seen as good and I commit to doing my part to making such a world a reality.

A voice From the Circle

A voice From the Circle

by | Sep 28, 2022

Anna Packard PhD and contribution from a group psychotherapy client

When my clients graduate therapy, I always ask them to write a “This I believe essay” as a final assignment. The purpose of this assignment is to put into words their healing transformations or pivotal changes in their journey. I want them to explore what they now believe about themselves, in recovery, as they move forward with their lives. One of my former group clients gave me permission to share her, This I believe Essay, on our blog. I hope you will take a few minutes to read this journey in her words:

I Believe in the Power of My Voice

Being diagnosed with an eating disorder was one of the most painful moments of my life. With the diagnosis came an end to my life as I knew it. Within a few days I was on a plane headed home and sent right to therapy. “My mind was sick,” they said. My voice was drowned out by the competing voices of my therapist and my eating disorder. I felt broken, shameful, and alone.

As part of my treatment, I joined an eating disorder process group. My first day of group was overwhelming, to say the least. I did my best to memorize names and piece together the lives of my new friends. They all looked so comfortable, and I felt terrified. I didn’t want to speak. I didn’t know what to say. I didn’t want to do it wrong. The words that came out of my mouth felt insincere and forced.

That feeling lingered for a while as I adjusted to life with therapy.

As the weeks went by I settled into my new group persona. I sat on the edge of the circle and listened intently. I’ve always been told that I’m a good listener. I could easily spend most of the time silent, and that didn’t bother me. While my mouth might have been quiet, my mind was always racing. I think deeply and I feel deeply, but that’s a side of me many aren’t privileged enough to see.

Whenever I would share something, everyone seemed so interested. I remember one of my first groups I broke down in tears, and when I looked up I saw faces full of emotion and love staring back at me. These people really cared. I knew this was a safe place if I wanted to open up. Although, it would usually take others asking me questions and pushing me to share more before I would tell my story. To be honest I was usually surprised that people wanted to hear more from me. I wasn’t sure I had much more to give.

Years later I sat in my same chair on the edge of the circle. We were processing something, I don’t even remember what, and soon it was my turn to share. I had been reflecting on my experience in group and I found myself saying, “I’m just not comfortable staying quiet anymore.” It wasn’t until someone pointed it out that I saw the power in my statement. I repeated, “I just don’t want to sit here silent.”

Of all the powerful moments I’ve had in therapy this was one of the most profound. I had found my voice. I didn’t want to be the quiet one all the time. I had learned that there was value in what I was feeling and there was power when I spoke about it. I could express love and compassion, sadness and pain, or happiness and excitement. It was freeing. Finding my voice didn’t change who I was. I still listened deeply, and thought intently, but I didn’t have to do it all alone. Group gave me belonging, and with that belonging I found my voice. I believe in the power of my voice.

From Anna: As a group psychotherapist, I love how group helped facilitate her healing journey and also served as a bigger metaphor on her path. I love how her healing involved showing up for herself, taking up more space, and finding her voice, inside and outside of group.

Group is a passionate part of my work as a clinician and at Balance Health and Healing. We currently offer three eating disorder process groups for those seeking recovery from ages 14 to 60+. I am excited to announce that we will soon offer a new experiential group focused on body acceptance! This group will start this fall. If you have questions about group or believe group may help facilitate your journey, please contact us! I am happy to geek out about all things group and hope I and group can join you on your journey.

Reference link: https://thisibelieve.org/guidelines/

Commit to Coping, Here’s How

Commit to Coping, Here’s How

by | Sep 14, 2022

How are you doing? No, really, how are you doing? Life can be hard and learning how to really take good care of yourself can take a little time, but it’s so worth the effort.

Coping Skills are for Humans

If you’re a human, congratulations, you need coping skills. Think of stressors as experiences that demand a response by your body. This is where the stress response comes in and it is an incredible system that is designed to keep you safe while facing life’s challenges.

But this stress response also needs to be dealt with. If you’re like most of us, once you’ve faced a big challenge, whether it’s speaking in public, being cut off in traffic, or having a difficult conversation, you just want to move on. You don’t want to think about the stressor anymore. You’re just glad you got past it.

But, guess what? Your body isn’t past it yet. It’s still having a stress response. Your body is still disrupted by the stressor and it needs your help to get back to homeostasis. So, even though you’ve dealt with the stressor successfully, your work here is not done yet.

Enter Coping Skills

This is where coping skills come in. Effective coping skills are designed to help you move through the stress cycle and return to homeostasis where stress hormones decrease, the immune system calms down, and the parasympathetic system quiets the sympathetic system. When you don’t engage effective coping skills, your body can become stuck in a chronic stress response, making you more sensitized and vulnerable to stressors. In contrast, when you commit to coping with effective skills, you get better at facing challenges and can more quickly return to homeostasis. This is a process by which your brain learns from challenges and you become more resilient to stressors.

3 Rs of Coping

But how you engage coping skills also matters. Because the stress response is a full- bodied and full-brained response, understanding what’s happening during a stress response can help you move through the stress cycle more effectively. These are known as the 3 Rs and they come to us from Dr. Bruce Perry, a trauma specialist.

1 – Regulate

When you face a stressor, your body moves to survival mode with a full-system response designed to keep you alive. This response can include a racing pulse, shallow breathing, temperature shifts, hyper-focus, and loss of appetite.

Given this strong stress response, your first target for coping skills needs to be regulation. Facing a stressor dysregulates your body and so it makes sense that a critical part of returning to homeostasis includes a focus on regulation.

Coping skills designed to help you regulate include paced breathing, sleep, temperature changes, eating, reducing stimuli, and grounding techniques to keep you in the here and now. Regulate coping skills should be your first line of defense as they pave the way for you to benefit from additional coping skills.

2 – Relate

Once you’ve engaged regulation skills, it’s time to focus on the second R, Relate Skills. Because you are a human, you are wired for connection. This means that when life’s stressors threaten you, it’s important to rely on meaningful connection to help you cope and return to homeostasis. This is what it means to be human.

Relate skills include self-compassion, empathy from others, affection, love, and support. You don’t need a loved one to solve your problem or tell you why it wasn’t a big deal. You need someone to love you and empathize with your emotions of the experience. And you need to do the same with yourself, responding to yourself with self-compassion, not self-criticism.

3 – Reason

As you build a strong foundation of coping with Regulate and Relate Skills, you’re ready for some Reasoning, but the truth is, most of us try to jump straight to reasoning skills too quickly and then wonder why we’re still stressed out and feeling self-critical. Bypassing Regulate and Relate Skills leads to short-circuiting the healing process. It makes it more difficult to have an accurate understanding of your experience and leads to poorer reasoning and resolution as a result.

You must attend to first things first. Self-regulation, loving relation, and then reasoning. Reason skills include increasing insight, taking perspective, challenging stories, learning lessons, consolidating memories, and problem-solving. These are important skills that require critical thinking, skills that are difficult to engage without a strong foundation of self-regulation and loving relation.