Each year, we look at why the holiday season is such a difficult time for many people. A few of the reasons we over viewed were: Family Time, including the in-laws, Traveling Issues, Long To Do Lists and of course Holiday Meals. In this blog, we will look more specifically into a few of these topics and discuss some specific steps to help relieve holiday stress.
“I always overeat during the holidays, how can I stop?"
1. Mindfulness! During the meal, be present and 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. Are you actually tasting 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.
4. Match Making! If you feel like eating cassarole, don’t eat salad and expect to feel satisfied. If you want a slice of pie, don’t restrict yourself from doing so or you could end up eating the whole pie 2 hours later! It helps to check in with yourself and your body to see what you are hungry for – does your body feel like it needs carbs, protein, sweets? If you eat what your body wants you to eat – make matches between what you want and what you have – then you are more likely to feel satisfied after each meal.
Have a wonderful Thanksgiving! Meanwhile, I would LOVE to hear your feedback! Send an email to AnotherLook@HealingLLC.com with any questions or comments, and let me know what helps you de-stress over the holiday season. All communication will remain confidential. For more information, visit www.HealingLLC.com/therapywork for details.
Thanks for checking in!
–Amy L. Hooper, LCSW-C, CEAP
Director, Another Look at Healing, LLC
Thursday, November 17, 2011
Wednesday, October 5, 2011
Free Screening for Anxiety and Depression in Gaithersburg, MD! Sign Up Today
Do you ever worry that you have anxiety, or feel more depressed than the people around you? A Free Screening for Anxiety and Depression is available to you this week. Depression and anxiety affects many people around the world and often goes untreated. In a given year, depressive disorders affect approximately 18.8 million American adults or about 9.5% of the U.S. population age 18 and older. However, due to stigma and other factors, fewer than half of those suffering actually seek treatment.
To help fight the stigma around depression and help identify the problem, Another Look at Healing, LLC is conducting free National Depression Screening Days in October starting Thursday 10/6/2011. As part of the program, participants will have the opportunity to complete a brief, anonymous screenings for depression, bipolar disorder, generalized anxiety disorder, posttraumatic stress disorder and postpartum depression. Participants will be able to learn about the symptoms of depression, and how to help a friend or family member who may be at risk. Participants will also have the option of talking to a health care professional about any concerns they may have and they will receive multiple referrals to local treatment services.
Screenings will be offered from 9am to 8pm, Monday through Saturday, by appointment during the month of October in Gaithersburg, MD. For more information about the event or to set up an appointment, contact Amy L. Hooper at 240-274-5680 or AnotherLook@HealingLLC.com. For more information, visit www.HealingLLC.com for details.
To help fight the stigma around depression and help identify the problem, Another Look at Healing, LLC is conducting free National Depression Screening Days in October starting Thursday 10/6/2011. As part of the program, participants will have the opportunity to complete a brief, anonymous screenings for depression, bipolar disorder, generalized anxiety disorder, posttraumatic stress disorder and postpartum depression. Participants will be able to learn about the symptoms of depression, and how to help a friend or family member who may be at risk. Participants will also have the option of talking to a health care professional about any concerns they may have and they will receive multiple referrals to local treatment services.
Screenings will be offered from 9am to 8pm, Monday through Saturday, by appointment during the month of October in Gaithersburg, MD. For more information about the event or to set up an appointment, contact Amy L. Hooper at 240-274-5680 or AnotherLook@HealingLLC.com. For more information, visit www.HealingLLC.com for details.
Thursday, September 8, 2011
A Mind at Ease - The Right Relationship (Part 3 of 3)
We get the greatest benefits from therapy when we can speak candidly with our counselor and trust him or her to create a safe space for us to explore our ideas, thoughts, and emotions. It is absolutely critical for the connection to feel like a “good fit” between us and our therapist, because that relationship provides the arena where change, growth, and healing can happen.
If you decide to try therapy, choosing a therapist will be an important decision. It’s okay to explore options and look around for the right person to work with.
First, choose several counselors and give them a phone call. Find therapists online, get referrals from friends, or the phone book. Give a short summary of the challenges you’re facing and what you’d like to accomplish with therapy.
Take some time to learn about the therapist’s style. Ask them to tell you about their approach to counseling. Some give more feedback and are directive, while others are quieter and give you more time for self-reflection. There are therapists who give homework to do between sessions, while others do not. No technique is right or wrong, but one may be a better fit for you than another.
From your brief conversation, figure out whether it feels good to talk to this person; if it does, you can make an appointment.
While you’re shopping around, it’s okay to book an appointment with a couple of different therapists. You can even let them know that you’re talking to several therapists to find the best one for you. A good counselor will want you to feel comfortable with whomever you choose and will support your process in finding a good match.
The future looks a little brighter when you walk out of a therapist’s office. Once you’ve found the right one for you, what seemed like chaos in your mind and your life can begin to make sense. You can learn to take control and live more fully, more authentically, right now.
And that puts a mind at ease.
Amy Hooper, LCSW-C, CEAP is counselor who helps regular, everyday people who are struggling through life’s difficult times to take charge of their lives and feel better about themselves. She is the director of Another Look at Healing, LLC, a counseling and wellness center in Gaithersburg, MD, where adults, teens, and couples come for individual psychotherapy or group therapy. For more information, visit www.HealingLLC.com/therapywork or contact Amy at AnotherLook@HealingLLC.com or 240-274-5680.
If you decide to try therapy, choosing a therapist will be an important decision. It’s okay to explore options and look around for the right person to work with.
First, choose several counselors and give them a phone call. Find therapists online, get referrals from friends, or the phone book. Give a short summary of the challenges you’re facing and what you’d like to accomplish with therapy.
Take some time to learn about the therapist’s style. Ask them to tell you about their approach to counseling. Some give more feedback and are directive, while others are quieter and give you more time for self-reflection. There are therapists who give homework to do between sessions, while others do not. No technique is right or wrong, but one may be a better fit for you than another.
From your brief conversation, figure out whether it feels good to talk to this person; if it does, you can make an appointment.
While you’re shopping around, it’s okay to book an appointment with a couple of different therapists. You can even let them know that you’re talking to several therapists to find the best one for you. A good counselor will want you to feel comfortable with whomever you choose and will support your process in finding a good match.
The future looks a little brighter when you walk out of a therapist’s office. Once you’ve found the right one for you, what seemed like chaos in your mind and your life can begin to make sense. You can learn to take control and live more fully, more authentically, right now.
And that puts a mind at ease.
Amy Hooper, LCSW-C, CEAP is counselor who helps regular, everyday people who are struggling through life’s difficult times to take charge of their lives and feel better about themselves. She is the director of Another Look at Healing, LLC, a counseling and wellness center in Gaithersburg, MD, where adults, teens, and couples come for individual psychotherapy or group therapy. For more information, visit www.HealingLLC.com/therapywork or contact Amy at AnotherLook@HealingLLC.com or 240-274-5680.
A Mind at Ease - A Joyful Journey with Therapy (Part 2 of 3)
Therapy takes us on a journey of self-understanding, healing past hurts, improving current relationships, increasing healthy coping mechanisms, and finding self-acceptance. We can learn to attend to our own needs, to self-soothe, to find validation from within, and to increase self-control and self-love.
One common strategy to explore in therapy is looking at our past to make sense of our present. The wounds and hurts of our past can give powerful clues about how we see and interact with the world today. Examining these past hurts and working to resolve them might be painful, but a therapist can support you through the process.
It takes courage to let go of the old patterns, negative self-messages, and destructive behaviors that are no longer working for us. With the support of a trusted therapist, we can gain a new perspective and begin seeing the world differently. We gain the ability to react and respond to situations in new, healthy ways. Examining our past and present guides the work of becoming the person we want to be and getting unstuck from our past.
A counselor may also offer specific skills and coping mechanisms to help us in our healing journey. For example, they may teach us how to do deep breathing to decrease anxiety or use specific communication skills to get our needs met. They may share problem-solving techniques to help eliminate depression. Even the act of talking with our therapist will teach us something, too: how to calmly sit with strong feelings and emotions and communicate them to someone who cares about us. Practicing talking with your therapist can help you figure out how to communicate effectively in your other relationships. You can learn to express your true needs, discover what it’s like to have someone truly listen and help you meet those needs, and be free from other people’s expectations and projected desires.
For more information, visit www.HealingLLC.com/therapywork for details.
One common strategy to explore in therapy is looking at our past to make sense of our present. The wounds and hurts of our past can give powerful clues about how we see and interact with the world today. Examining these past hurts and working to resolve them might be painful, but a therapist can support you through the process.
It takes courage to let go of the old patterns, negative self-messages, and destructive behaviors that are no longer working for us. With the support of a trusted therapist, we can gain a new perspective and begin seeing the world differently. We gain the ability to react and respond to situations in new, healthy ways. Examining our past and present guides the work of becoming the person we want to be and getting unstuck from our past.
A counselor may also offer specific skills and coping mechanisms to help us in our healing journey. For example, they may teach us how to do deep breathing to decrease anxiety or use specific communication skills to get our needs met. They may share problem-solving techniques to help eliminate depression. Even the act of talking with our therapist will teach us something, too: how to calmly sit with strong feelings and emotions and communicate them to someone who cares about us. Practicing talking with your therapist can help you figure out how to communicate effectively in your other relationships. You can learn to express your true needs, discover what it’s like to have someone truly listen and help you meet those needs, and be free from other people’s expectations and projected desires.
For more information, visit www.HealingLLC.com/therapywork for details.
A Mind at Ease - Finding Guidance For Life (Part 1 of 3)
Nothing eases the mind like having someone listen. Whether we’re in a peaceful moment or a crisis, talking and sharing ideas can help us feel understood, validated, and supported as we navigate through life. Feeling that connection is one of the reasons why our friends, family, and loved ones often are so important to our happiness and fulfillment.
There are times, though, when it’s helpful to talk to someone who isn’t involved in our everyday life and has a more objective perspective. We all sometimes feel misunderstood, guilty, insecure, disconnected, or judged in our relationships. Because of this, everyone could benefit from having someone who can listen without judgment or defensiveness; someone who wants to see us grow, encourages us to embrace our strengths, and helps us take charge of our own lives. The confidence we gain from receiving guidance and confirmation on our life’s bearings can be invaluable for navigating our future.
For too long, seeing a counselor or therapist carried an unwarranted stigma of struggling with mental illness. But we all go through challenging transitions and stressful situations, and it takes maturity and self-awareness (and a certain level of sanity!) to realize how beneficial a bit of therapy can be. A therapist or counselor can be a confidante and provide the kind of support we could all use, especially during the stressful times in our lives.
That’s because licensed therapists and counselors see their clients as whole people, not just a collection of “problems.” They can help uncover strengths buried deep within us and reveal insights we may never have known or acknowledged. They can aid our understanding of our beliefs and patterns of thinking and help us gain perspective on what is happening in our lives, clarify our dreams and goals for the future, and choose new ways of interacting with others.
What we discover in therapy guides us to change our behaviors, reactions, and choices in life. The counselor provides the tools; we choose how to use them in planning and building of our future.
For more information, visit www.HealingLLC.com/therapywork for details.
There are times, though, when it’s helpful to talk to someone who isn’t involved in our everyday life and has a more objective perspective. We all sometimes feel misunderstood, guilty, insecure, disconnected, or judged in our relationships. Because of this, everyone could benefit from having someone who can listen without judgment or defensiveness; someone who wants to see us grow, encourages us to embrace our strengths, and helps us take charge of our own lives. The confidence we gain from receiving guidance and confirmation on our life’s bearings can be invaluable for navigating our future.
For too long, seeing a counselor or therapist carried an unwarranted stigma of struggling with mental illness. But we all go through challenging transitions and stressful situations, and it takes maturity and self-awareness (and a certain level of sanity!) to realize how beneficial a bit of therapy can be. A therapist or counselor can be a confidante and provide the kind of support we could all use, especially during the stressful times in our lives.
That’s because licensed therapists and counselors see their clients as whole people, not just a collection of “problems.” They can help uncover strengths buried deep within us and reveal insights we may never have known or acknowledged. They can aid our understanding of our beliefs and patterns of thinking and help us gain perspective on what is happening in our lives, clarify our dreams and goals for the future, and choose new ways of interacting with others.
What we discover in therapy guides us to change our behaviors, reactions, and choices in life. The counselor provides the tools; we choose how to use them in planning and building of our future.
For more information, visit www.HealingLLC.com/therapywork for details.
Tuesday, July 12, 2011
How To Create a Positive Body Image
Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness. We have compiled a list of the top 8 ways to improve your body image so you can feel good about yourself!
Exercise - but not to lose weight. Certain types of exercises will help you to focus your mind and learn about your body. This will in turn improve your body image! Take a yoga, Tai chi or pilates class. These workouts are great not because they help you lose weight, but because they demonstrate how to focus in on how our bodies feel. The emphasis of these types of exercises is to be in touch with your body; understand the complicated nature of the body; and, recognize how incredible our bodies are as they help us move, lift and even hug. Pay attention to your body and do not try to ignore or hide it. These classes also allow us to feel more in control and comfortable with our own bodies relatively quickly. All of this helps build confidence and self-esteem, which directly impacts our body image, and ultimately develops empowerment and strength.
Relaxation or Meditation. By practicing deep relaxation or meditation, you can redirect your mind away from self-critical thoughts, and refocus toward more positive ways of thinking. This can help you gain perspective and decrease anxiety.
Values Matter. Focus on your inner values. If you want to be a kind empathetic person, practice empathy and kindness. Not just to others, but to yourself as well! Understanding that who you are is more important that what you look like can help lead to more acceptance and self-love.
Affirm. An affirmation is a short, positive statement about you in the present tense. This statement affirms what you most want and need in your life. The reason for having an affirmation is to calm intrusive anxiety and worries, correct negative beliefs and to prevent self-sabotaging. In short, the affirmation you create will help you to feel calm, grounded and in control. Try creating your own affirmation. Repeat it to yourself throughout the day, particularly during times of stress. This statement will remind you of what an incredible woman you truly are and what you can accomplish with your strengths. Create and repeat positive affirmations such as “I love and approve of myself'” or “I am a strong, confident person”.
Find Your Assertive Self. Learn to practice assertiveness skills. Being assertive and having a sense of self-control helps you to like who you are. Practice saying “no” when you do not want to do something someone asks of you. Speak up about what movie you want to see instead of following what someone else wants. If you would like for something to happen – ask for help. You might actually get what you want and feel better about yourself for making it happen.
Self-Care. Treat your body respectfully. Nourish it with the healthy food it wants. Do not abuse your body with hours on the treadmill; enjoy a fun walk outside instead. Take a warm bath; get a massage; or simply pamper your skin with lotion if it gets dry or sunburned. These are ways to take care of yourself. If you practice self-care and self-love, you will feel more accepting and positive about your body and yourself.
Adventure. Read fun books, find new hobbies, new friends, study art, or a new language – just try something new. Doing new things will stimulate your brain and help you to see the world differently. It will also help you to take your mind off those negative thoughts.
Attitude. Have an attitude of gratitude. Take time to reflect on all the positive things in your life every day. Think about everything you have and can practice being grateful for. Each night think of one thing that happened during the day that was good or fun or positive. Maybe you helped someone crossing a street; picked up litter from the sidewalk; walked 4 blocks to run an errand instead of jumping in the car; called a friend you haven’t spoken to an several weeks; turned your phone or computer OFF for 15 minutes to have some quiet, introspective time.
Thoughts? Comments? We welcome your feedback. Contact us today at AnotherLook@HealingLLC.com, by phone 240-274-5680 or check out our website at www.HealingLLC.com.
Exercise - but not to lose weight. Certain types of exercises will help you to focus your mind and learn about your body. This will in turn improve your body image! Take a yoga, Tai chi or pilates class. These workouts are great not because they help you lose weight, but because they demonstrate how to focus in on how our bodies feel. The emphasis of these types of exercises is to be in touch with your body; understand the complicated nature of the body; and, recognize how incredible our bodies are as they help us move, lift and even hug. Pay attention to your body and do not try to ignore or hide it. These classes also allow us to feel more in control and comfortable with our own bodies relatively quickly. All of this helps build confidence and self-esteem, which directly impacts our body image, and ultimately develops empowerment and strength.
Relaxation or Meditation. By practicing deep relaxation or meditation, you can redirect your mind away from self-critical thoughts, and refocus toward more positive ways of thinking. This can help you gain perspective and decrease anxiety.
Values Matter. Focus on your inner values. If you want to be a kind empathetic person, practice empathy and kindness. Not just to others, but to yourself as well! Understanding that who you are is more important that what you look like can help lead to more acceptance and self-love.
Affirm. An affirmation is a short, positive statement about you in the present tense. This statement affirms what you most want and need in your life. The reason for having an affirmation is to calm intrusive anxiety and worries, correct negative beliefs and to prevent self-sabotaging. In short, the affirmation you create will help you to feel calm, grounded and in control. Try creating your own affirmation. Repeat it to yourself throughout the day, particularly during times of stress. This statement will remind you of what an incredible woman you truly are and what you can accomplish with your strengths. Create and repeat positive affirmations such as “I love and approve of myself'” or “I am a strong, confident person”.
Find Your Assertive Self. Learn to practice assertiveness skills. Being assertive and having a sense of self-control helps you to like who you are. Practice saying “no” when you do not want to do something someone asks of you. Speak up about what movie you want to see instead of following what someone else wants. If you would like for something to happen – ask for help. You might actually get what you want and feel better about yourself for making it happen.
Self-Care. Treat your body respectfully. Nourish it with the healthy food it wants. Do not abuse your body with hours on the treadmill; enjoy a fun walk outside instead. Take a warm bath; get a massage; or simply pamper your skin with lotion if it gets dry or sunburned. These are ways to take care of yourself. If you practice self-care and self-love, you will feel more accepting and positive about your body and yourself.
Adventure. Read fun books, find new hobbies, new friends, study art, or a new language – just try something new. Doing new things will stimulate your brain and help you to see the world differently. It will also help you to take your mind off those negative thoughts.
Attitude. Have an attitude of gratitude. Take time to reflect on all the positive things in your life every day. Think about everything you have and can practice being grateful for. Each night think of one thing that happened during the day that was good or fun or positive. Maybe you helped someone crossing a street; picked up litter from the sidewalk; walked 4 blocks to run an errand instead of jumping in the car; called a friend you haven’t spoken to an several weeks; turned your phone or computer OFF for 15 minutes to have some quiet, introspective time.
Thoughts? Comments? We welcome your feedback. Contact us today at AnotherLook@HealingLLC.com, by phone 240-274-5680 or check out our website at www.HealingLLC.com.
Thursday, June 30, 2011
Body Image Issues
Summer is here. As the weather gets warmer, people pull out their summer clothes, start special diets, and star spending hours in the gym. With trips to the beach and the warm weather, summer time reveals more skin that would otherwise be covered. Are you confident with your looks? Are you emotionally and mentally prepared for the pool and beach season? Will you let your beauty shine through? In this article, we will discuss the topic of creating a positive body image so you can always feel good about yourself.
Unfortunately the problem of stereotypes in today’s world is poisoning our self-esteem. Magazine cover models have “perfect” faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don’t look that way. Expensive designers clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.
Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think “I’m not good enough” or “I’m ugly”. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves “I am good enough” or “I am beautiful”. So often we forget that our uniqueness makes us who we are – and who we are is special and worthy of praise!
Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves . Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).
Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness.
Stay tuned for our next post - The Top 8 Ways to Improve Your Body Image.
For more information, visit www.HealingLLC.com/cso for details.
Unfortunately the problem of stereotypes in today’s world is poisoning our self-esteem. Magazine cover models have “perfect” faces, are underweight and disproportionate. Actresses and actors from Hollywood look one way, which often makes us think that we are imperfect or even ugly if we don’t look that way. Expensive designers clothes are only made in small sizes and often people starve themselves in order to fit into the cloths. Individuals following unhealthy diets in order to fit in those clothes may have not only an unhealthy relationship with food, but disordered eating as well.
Many of us have a tape playing in our minds of ideas we have heard or interpreted from the people in our life. Some of us think “I’m not good enough” or “I’m ugly”. We often act as harsh self-critics and tend to blame ourselves for any perceived flaw. It takes effort, but if we can recognize these negative messages we are telling ourselves, we can work to turn them around and instead say to ourselves “I am good enough” or “I am beautiful”. So often we forget that our uniqueness makes us who we are – and who we are is special and worthy of praise!
Study conducted by Swedish psychiatrists Allebeck, Hallberg et al. demonstrated that individuals with a negative body image tend to have a distorted perception of his or her shape, size and height. The imperfections that are obsessed over are not even real! Often we compare our bodies to others, and feel shame, disgust and anxiety. We believe that others will judge us negatively, but that is because we judge ourselves . Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, anxiety, depression, eating disorders, and sometimes even suicide (Stein, 2003).
Developing a positive body image and a healthy mental attitude is crucial to a person’s happiness, mental health and wellness.
Stay tuned for our next post - The Top 8 Ways to Improve Your Body Image.
For more information, visit www.HealingLLC.com/cso for details.
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