Libby's Place, Inc.
Body positivity is a movement started by the idea that all human beings, regardless of their size, should feel good about themselves. Body positive advocates encourage others to celebrate their bodies and accept themselves the way they are, instead of trying to squeeze themselves into a physical mold that society has deemed “attractive.” But is […]
Body positivity is a movement started by the idea that all human beings, regardless of their size, should feel good about themselves. Body positive advocates encourage others to celebrate their bodies and accept themselves the way they are, instead of trying to squeeze themselves into a physical mold that society has deemed “attractive.”
But is it possible to be body positive and still manage your weight? The two concepts appear, at first glance, to be contradictory.
I am of the belief, and I share this belief with many others, that it is completely possible to have a body-positive mindset and still be cognizant of your weight. The key is understanding the impetus behind your desire to manage your weight.
Do you want to lose weight so that you look like a fashion model – a body that has been deemed “attractive” by society? Or are you wishing to lose weight because, if you’re honest with yourself, you don’t feel great? You don’t have a lot of energy, your joints ache, and your hormones are out of balance, causing a variety of unpleasant symptoms.
It is great to love yourself however you look. But it is equally important to ensure that you are as healthy as you possibly can be. At a certain point, excess weight can and often does cause health issues.
When it comes to being body positive and managing weight, there is one major rule of thumb I recommend you follow:
It’s a good idea to focus your energy on healthy behaviors. Mental health and physical health are both important to our overall well-being. So love yourself fully by making choices that are healthy for you.
Try eating intuitively and mindfully. Make sure to get enough sleep. Go for walks with friends. Make choices that make you feel good. When you do this, you will love yourself, truly and totally.
RESOURCES:
“Dear Diary…” As kids, many of us told our deepest secrets and our hopes and dreams to our diaries. And then we got older and forgot all about visiting those pages each day. You may have heard about journaling, which some would say is the adult equivalent of keeping a diary. But journaling can also […]
“Dear Diary…”
As kids, many of us told our deepest secrets and our hopes and dreams to our diaries. And then we got older and forgot all about visiting those pages each day.
You may have heard about journaling, which some would say is the adult equivalent of keeping a diary. But journaling can also be a powerful form of therapy, as journaling exercises can bring about self-awareness and improve mental health.
Before the 1960s, when journal therapy began, people simply used a journal to record their experiences, much like they did as kids. This was a narrative form of writing and wasn’t really seen as a truly therapeutic process.
But when psychologist Dr. Ira Progoff introduced an intensive form of journaling, the therapeutic potential of the journaling process came into view. Today, journal therapy is a stand-alone therapy modality similar to art and music therapy.
Perhaps the biggest difference between journal therapy and simply keeping a journal is the way an individual’s internal thoughts, feelings and experiences are captured. Journal therapy allows a person to not only write down their issues and concerns, but to also be reflective and introspective about them. In this way, journal therapy can be a real agent for change.
Journal therapy can be very beneficial for those individuals who typically have difficulty processing their thoughts and emotions. Journal therapy is used to treat a variety of conditions, including:
While anyone can try journaling on their own, to truly benefit from the process, it’s best to work with a therapist who can guide you and offer prompts that can help you get your thoughts and feelings on the page.
If you are struggling with mental health issues, have a hard time talking about them, and would like to explore journaling therapy, please reach out to me.
SOURCES:
Suicidal ideation is a medical term used to describe when someone has begun having thoughts about committing suicide. Sometimes these thoughts might be fleeting in nature, and other times the thoughts may persist until the individual begins to formulate a plan. According to recent data, suicide is the third leading cause of death among people […]
Suicidal ideation is a medical term used to describe when someone has begun having thoughts about committing suicide. Sometimes these thoughts might be fleeting in nature, and other times the thoughts may persist until the individual begins to formulate a plan.
According to recent data, suicide is the third leading cause of death among people aged 15 and 24 years. And suicide accounts for 1% of deaths in America.
Suicide has a ripple effect. In fact, the American Association of Suicidology estimates that each suicide intimately affects at least six other people.
Thoughts of suicide are usually a result of prolonged depression, severe anxiety, insomnia, panic attacks, and feelings of hopelessness. Not all people diagnosed with these conditions become suicidal, however. Also, many people who experience suicidal ideation do not die by suicide, though they may exhibit suicidal behavior and even make an attempt.
Crisis intervention is a short-term emergency response to someone who is experiencing intense emotional or mental distress. This form of therapy is an effective way of restoring the person’s equilibrium and biopsychosocial functioning. Doing so reduces the potential for long-term trauma.
Crisis interventions are typically conducted by trained and certified crisis intervention counselors that work at hospitals, drug rehab centers, and mental health clinics. These trained mental health workers do not provide typical cognitive-behavioral treatments or anything on a long-term basis. Instead, they offer short-term intervention to help their clients become stable.
People don’t become suicidal overnight. There were days, weeks, and months of struggling with stress, depression, trauma, and/or anxiety to get to that place. Once and only when the initial crisis has been fully remediated, and once the initial crisis therapy has occurred, it will be important for the individual to receive continued mental health care. This will help the individual identify the underlying causes of their suicidal ideation.
If you or someone you love is thinking about suicide, please seek immediate attention.
National Suicide Prevention Hotline: 1-800-273-8255
Crisis Text Line: Text Hello to 741741
SOURCES:
There comes a time in most of our lives when we feel lost, confused, and unsure of the next decision to make. During times like these, it’s important to have someone in your corner who can advise and guide you on your journey. It can often make sense to turn to someone within our social […]
There comes a time in most of our lives when we feel lost, confused, and unsure of the next decision to make. During times like these, it’s important to have someone in your corner who can advise and guide you on your journey.
It can often make sense to turn to someone within our social circle for mentorship and encouragement. But there are those times and life challenges that may require professional counseling.
If you are dealing with stress and uncertainty and need guidance but are unsure of whether a mentor or counselor makes more sense, here are some things to keep in mind.
Mentors act as role models and provide guidance to others to help them reach specific goals. A mentor can help you learn new skills, develop more confidence, and make better decisions.
A mentor is someone you most likely already know. Typically, a relationship with a mentor will be encouraged between senior and junior employees. A senior employee takes the junior under his or her wing to help the younger person grow and develop professionally.
We also commonly find mentorships in the world of academia. A professor may see something in a particular student and offer their ear and expertise to help guide the student in their pursuit of higher education.
Mentorships do not require payment. The mentor gives of their time and experience freely because they feel satisfaction helping develop others.
While mentoring is an informal relationship you have with someone already in your network, counseling is a formal relationship you build with someone who has studied and become licensed to help people facing the kinds of life struggles you are experiencing.
In a mentorship, you may meet the other person in a variety of locations (cafe, library, park) and at a variety of times (whenever both of you are free). But with counseling, you generally meet at the same scheduled appointment time and in an office setting.
Counseling is very problem-focused, meaning you seek specific advice and guidance from a counselor when you are experiencing stress, anxiety, or depression in your life.
That really depends on what is going on in your life. If you are looking for some general advice about a career path or what degree you should take in college, you most likely need mentorship.
If, on the other hand, you are going through a mental health crisis and need to acquire strategies and tools to help you cope, you should seek guidance from a trained and licensed mental health counselor.
If you think you want to speak with a counselor, please reach out to me. I’d be happy to discuss how I might help.
SOURCES:
According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many […]
According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.
But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:
According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?
When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.
One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.
Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.
Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.
I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.
Having a baby is one of the most amazing and awesome events in a person’s life. Babies bring joy and laughter into the house. But the reality is, they also bring sleepless nights and inevitable and irreversible change. Having a baby also brings changes to a woman’s body. During pregnancy and right after, a woman […]
Having a baby is one of the most amazing and awesome events in a person’s life. Babies bring joy and laughter into the house. But the reality is, they also bring sleepless nights and inevitable and irreversible change.
Having a baby also brings changes to a woman’s body. During pregnancy and right after, a woman will experience shifts in her hormones. This may cause her to feel some depression and anxiety. This is a perfectly natural response to the event and is called having the “baby blues.”
But how do you tell if what you are experiencing is the “baby blues” or postpartum depression (PPD)?
As I mentioned, the baby blues is a very normal reaction. While the symptoms of anxiety and depression don’t feel good, they are mild and typically only last about two weeks.
Should symptoms worsen or last longer than two weeks, a new mother is considered to have PPD and encouraged to seek care and guidance from a mental health professional.
You may be surprised to learn that rates of depression among new fathers are very similar to those among new mothers. While male depression and anxiety are not a result of fluctuating hormones, their experience is very real.
One of the best ways new parents can cope with the initial baby blues is to find support from friends and family. This is particularly true when the couple has had their first child. This support will ensure both mom and dad can get some much-needed rest in those first few weeks. After this time, they will have gotten their “sea legs” and feel a bit more confident with their parenting instincts.
It’s also important that both parents try and eat right during this time. Try not to rely solely on fast food and other processed food items that may give you a quick burst of “fake” energy, only to have your energy and mood crash later. And it’s important to also take a bit of exercise. This will keep your body feeling good and help the release of natural “feel-good” endorphins.
And finally, it may help to speak with a therapist. He or she can help you navigate your strong emotions and offer strategies to cope with being new parents.
If you or someone you know is a new parent and would like to explore treatment options, please get in touch with me. I would be more than happy to discuss how I may help.
SOURCES:
Having children is one of the greatest gifts and joys in life. However, carrying those children for 9 months can sometimes really be a pain. Literally! Pregnant women deal with a variety of aches and pains leading up to their delivery date. They often must contend with back pain, hip pain, pelvic pain, and headaches. […]
Having children is one of the greatest gifts and joys in life. However, carrying those children for 9 months can sometimes really be a pain. Literally!
Pregnant women deal with a variety of aches and pains leading up to their delivery date. They often must contend with back pain, hip pain, pelvic pain, and headaches. While some women simply grin and bear the pain, assuming it’s just a part of being pregnant, other women have turned toward chiropractic care to find relief.
The American Pregnancy Organization defines chiropractic care as, “… a process that helps maintain the “spinal column, discs, and related nerves” in perfect health. The practice also focuses on maintaining bone geometry.”
Using various techniques, a chiropractor is able to perform adjustments to put misaligned joints back where they belong, thereby relieving associated pain and discomfort. But beyond relieving the common aches and pains of pregnancy, there are some other wonderful benefits chiropractic offers pregnant women:
Chiropractic has been shown to help reduce labor and delivery time. Evidence has shown women who have received chiropractic care during their pregnancy may experience shorter labor times. Furthermore, chiropractic care has been shown to potentially reduce the time spent in labor by as much as 2 hours! So, whether it’s your first child or third child, chiropractic can help you spend less time in labor and delivery.
Attending regular chiropractic appointments during pregnancy can dramatically lower your chances of cesarean delivery. One of the most common reasons for C-sections is because the baby cannot align its own body into an optimal delivery position because of intrauterine constraints. Using various techniques, chiropractors can make adjustments to assure that your baby is in the optimal position, readying him or her for birth.
Yes. The American Pregnancy Organization says chiropractic care is very safe. And, you will find that some chiropractors specialize in areas such as prenatal and postnatal care. So if you are interested in receiving chiropractic during your pregnancy, you can always look for a specialist in your area.
And speaking of being in the area, if you are nearby and would like to explore treatment options, please give our office a call or stop in to schedule a free consultation.
SOURCES:
One of the serious issues women face in life is sexism; sadly, we’re not taught how to see it, react to it, or correct it. For heterosexual women, sexism is a problem they will likely face throughout their relationships. Being raised in a patriarchal society, women are taught that they are inferior to men through […]
One of the serious issues women face in life is sexism; sadly, we’re not taught how to see it, react to it, or correct it. For heterosexual women, sexism is a problem they will likely face throughout their relationships. Being raised in a patriarchal society, women are taught that they are inferior to men through countless direct and indirect cultural and societal cues.
Even if you were raised in a feminist household, you still grew up in a society where men are predominantly the ones in power; they are even largely in control of what you can and can’t do with your own body.
As a heterosexual woman, you may sometimes feel unease with your partner’s comments or behavior, and you may wonder how to address these issues without driving a wedge between the two of you.
First, it’s important to note that your partner also grew up in a patriarchal society. More than likely, your partner is not purposely trying to oppress, control, or offend you. For him, this is just “how things are,” it’s neither good nor bad. It’s up to you to identify the specific problems, and articulate how it affects you and your relationship with your partner.
There are several issues in relationships that must be navigated, such as sex, finances, housework, meals, and disagreements, among others. When problems surface that you believe are rooted in antiquated gender roles, for example you are always expected to prepare meals, challenge those expectations. Let them know that cooking and meal preparation needs to be equally divided.
When addressing sexist comments and discussing the issue of sexism, it’s important use a tone and language that your partner will respond best to. You know your partner well, so do your best to remain factual and sincere while being diplomatic. It will be awkward to discuss, but keep in mind that your relationship needs to be a strong and equal partnership. You should both feel comfortable talking to each other about problems in order for your relationship to succeed.
While these discussions are never easy, how your partner reacts to these difficult topics will tell you everything you need to know about their character. It’s vital to the success of your relationship, and to your mental health, that you’re able to negotiate mutual respect and understanding with your partner.
Are you in a relationship and having trouble communicating with your partner? Our specially trained staff can help you find ways to improve communication and better your relationship. Call our office today to set up a time to talk.
The birth of a child is a wondrous and glorious thing. Until you bring that baby home and are responsible for keeping it alive on zero sleep for weeks and weeks. Add to this already trying scenario is the hormonal cocktail the new mother is living with and you understand why some new mothers don’t […]
The birth of a child is a wondrous and glorious thing. Until you bring that baby home and are responsible for keeping it alive on zero sleep for weeks and weeks. Add to this already trying scenario is the hormonal cocktail the new mother is living with and you understand why some new mothers don’t feel so blissful.
While it’s normal for every new mother to feel some stress and irritability in the weeks after giving birth, it is estimated that 9 to16 percent of moms, through no fault of their own, will experience postpartum depression (PPD).
What makes some women more susceptible to PPD than others? It is believed that a combination of things including hormones, genetics, predisposition, support (or lack of), and stress all create a perfect storm to experience PPD.
As if experiencing PPD isn’t hard enough, there are actually a few myths surrounding the condition that can make a new mother feel even worse. Let’s dispel those myths right now:
PPD can actually start while a woman is still pregnant. In fact, it is believed that in 50% of moms experiencing PPD, the symptoms began during pregnancy.
In those instances where PPD does begin after a new mother has given birth, it is not uncommon for symptoms to begin well beyond the first four weeks. This can often take the new mother by surprise.
The truth is, there is an entire collection of postpartum illnesses besides PPD that a woman may experience such as postpartum anxiety, postpartum OCD, and rarely, but sometimes experienced postpartum psychosis. These are all challenging disorders new moms experience.
Now let’s take a look at some of the common symptoms of PPD so you know what to be aware of.
Not every woman will experience every symptom. But if you are experiencing any of these it’s important that you get help. PPD is very treatable, so it’s important that you recognize the signs, understand that you’re not a bad mother, and reach out for the help you need.
If you’d like to explore treatment options, please get in touch with me. I’d be happy to discuss how I may be able to help you during this time.
SOURCES:
As spiritual exercises like meditation and yoga rise in popularity, the concept of mantras has become more familiar. A mantra is a phrase you use in meditation to help you focus and create an intent that will be a positive driving force in your life. As you repeat the mantra during meditation, either out loud […]
As spiritual exercises like meditation and yoga rise in popularity, the concept of mantras has become more familiar. A mantra is a phrase you use in meditation to help you focus and create an intent that will be a positive driving force in your life. As you repeat the mantra during meditation, either out loud or in quiet thought, you’re planting a seed in your mind that will grow as you continue to nurture it through consistent meditation practices. Mantras can be very powerful tools used to help you gain confidence and calm anxieties in all areas of your life.
For many women, the workplace continues to be a stressful, complicated arena. Women continue to face discrimination and gender bias, struggling to get ahead while maintaining a pay gap of 24 cents on the dollar compared to men. Pregnancy discrimination, sexual harassment, and many other issues plague the working woman on a daily basis. While you may be unable to change your workplace, you can change how you perceive and react to challenging circumstances.
This is where you can use mantras to ignite your personal power, and give yourself confidence and peace of mind at work. You can use the mantras in this article, tailor them to suit you personally, or create ones of your own. Use the mantras during meditation in the morning before work.
First, find a quiet place to sit with your arms resting at your side, your palms face up on your lap; make sure you don’t lie down. Give yourself 10 to 15 minutes to meditate. If you’re very busy or pressed for time, even five minutes is sufficient. If you’re unfamiliar with how to meditate, there are apps you can download for your smartphone or tablet to help guide you through different meditations; just search for “meditation” in the App Store. You can also search YouTube for “meditations” and try the guided meditations available there for free.
Here are examples of mantras you can use to help you feel empowered in the workplace:
• I am strong, I am intelligent, I am capable.
• I am worthy.
• Taking care of myself is my top priority.
• I am capable of achieving anything I set my mind to.
• I am focused on doing my best.
It’s important to recognize that our internal dialogue must always be under control. Negative thoughts about others, our situation, or ourselves can make a bad situation much worse. By using mantras to enforce positive thoughts, you can maintain a positive attitude at work in the face of adversity, and keep negative self-talk at bay.
Are you struggling in the workplace, and in need of support and guidance to help you advance in your career? We can help. Call our office today to set up an appointment with one of our specially trained staff.
