Thursday, December 16, 2010

I always overeat during the holidays, how can I stop?

  1. Be Present! During the meal, pay attention to yourself. Are you filling your plate to the brim just because that’s what everyone else does? Are you drinking alcohol to “loosen up”? If so, identify what is making you feel uncomfortable and address it directly. Do you actually taste each bite, or just the first few and then you slip into robotic eating mode? Do you eat to quickly to even give yourself time to feel full?
  2. Treat Yourself! Allow yourself permission to feel good both before and after the meal. If you always end up feeling so stuffed it is painfully uncomfortable, or you feel guilty afterwards, treat yourself to the gift of feeling good. Know that you can eat a wonderful meal, and even have dessert without completely filling yourself until you want to pop! Take less food – you can always go back for seconds if you are still hungry. You earned the right to feel good.
  3. Enjoy Nature! Take a Walk. After the meal, get the family together or a special relative to take a walk with. This will give you some time to talk, get some fresh air, use your muscles and energize.
Let’s not forget what the holidays are really about - time for gratitude, love (for self and others), family and giving.
If you are feeling overstressed or depressed about the holidays and cannot find a way to manage all of those feelings, or if you begin to feel anxiety or depression that interferes with your life, call us today for a free consultation. You can call Amy directly at 240-274-5680 or by email at For more information, visit for details.

How can I save money this holiday season?

a. Give To Others. Gifts for others do not have to be expensive. Volunteer at a local homeless shelter or in an elementary school or nursing home. Make cookies or cards and send them out to those who are less fortunate than you. Connecting with people who give, and giving to others will allow you to be part of something larger than yourself, and to be sharing your love and your self with others who feel lonely this holiday season.

b. Traveling can be a great way to see different parts of the country. When you travel, you get to go on adventures that you would not be able to do at home. Try to arrange an outing or excursion to someplace new when returning to a frequently visited location.

c. Time off of work can be both rewarding and stressful. Many people busy themselves with their work and it becomes who they are. When you have time off from work, you have time to explore who you really are as a person, not just what you do for a living.

For more information, visit for details. 

Are you feeling overwhelmed or lonely this holiday season?

In this day and age, families are more spread out, more distant, and busier than ever. For many, not having family to celebrate with is difficult. Others may be single at this time, and not want to participate in holiday activities because they don’t have a partner to go with them. Meanwhile, many people do have family or friends around them, but they still feel very alone. These difficult feelings can be due to strained relationships from divorce, past issues or current personal struggles that can interfere with their enjoyment such as depression or anxiety.
  1. What can you do when you are feeling overwhelmed or lonely this holiday season, or throughout the year?

    a. Stay connected. Invite friends to your home. It can be your single women friends, a few friends from work, or more of your acquaintances who you want to get to know better. Or, call an old friend you haven’t spoken to for a while. Talk more with your coworkers instead of rushing them out of your office. If you want to feel more connected to people this holiday season, offer to connect with them!

    b. Take care of you. Take care of yourself this holiday season by treating yourself to something special, Treat yourself to a nice gift, perhaps a stress relieving massage, guitar lessons, or a vacation to somewhere you have never been before. You can also treat yourself by eating right and exercising and you will be more likely to feel good about yourself and where you are in your life.

    c. Know you are not alone. During the holidays, many people share these same feelings of loneliness, isolation, sadness, confusion. It is important to understand that you are not the only one having these feelings so spend time talking to others who you think share some of the same feelings. Understand that movies and television portray the holidays and family lifestyles that are not as realistic as they may seem. In talking with others, you might be surprised by how many people feel the same way you do.

    d. Appreciate what you do have. Change your focus to the wonderful things you do have in your life. It’s OK to take a friend to a holiday party or go alone, be grateful that you were invited. May be your aunt Jane’s sarcastic remarks are the only way she knows how to share her feelings, and that she really does love you.
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Why are the holidays so stressful?

The Holiday Season can be a joyful time for many. For other's, this time of year can be extremely difficult. If you are interested in enjoying this holiday season and learning some tecniques to help you do so, read on...
We are now in the middle of the Holiday Season. How are you feeling? For many, this time of year is filled with love and joy, and at times some stress; for others, this can be one of the most difficult and lonely times of the year. Why is this time of year so wonderful for many people while it is such a challenge for others? Let’s take a look at the top three reasons…

Holiday Difficulties:

  1. Family Time: Spending time with family can be stressful or not having family to spend time with can be lonely.
  2. High cost of gifts, traveling and time off of work.
  3. The emphasis on food. What you eat, when you eat, why you eat.

Holiday Delights:

  1. Family Time: Many loved ones including family and friends have gatherings and spend time together.
  2. Giving to others, Going on Adventures around the country (or world) to see family and friends and a break from work, time off to rejuvenate and refresh.
  3. The delicious food and the traditions associated with it.
Let’s take a look at each of these issues, both pros and cons in detail in the next blog post with some specific steps to help relieve holiday difficulties.
We are excited to let you know about a couple of events coming up including a Stress & Anxiety Relief Workshop on January 22nd and a new psychotherapy group we are starting for people who want to work on their interpersonal and assertiveness skills. If you are interested in either of these events, or would like to set up a free phone consultation, call us today at 240-274-5680. For more information, visit for details.