Inspirational Songs to Boost Your Mental Health

When I am having a hard day, I tend to turn on music and let myself “get lost” in it. Listening to music is a great way to relax and destress. Inspirational songs are especially good in this case because of the uplifting and positive lyrics presented in them. Music can lead you to have all sorts of feelings, and inspirational music is likely to motivate you. In this post, I am going to be sharing some of my favorite inspirational songs, their chorus, and explaining some of the meaning behind them.

#1 “Stronger” - Kelly Clarkson

     Almost everyone I know has heard this popular, inspirational song. The famous lyric “what doesn’t kill you makes you stronger” can be very inspiring when you are going through a tough time. Sometimes it is hard to believe we will ever get through a trial, but in the end your problems end up making you a stronger person.

[Chorus]

What doesn't kill you makes you stronger

Stand a little taller

Doesn't mean I'm lonely when I'm alone

What doesn't kill you makes a fighter

Footsteps even lighter

Doesn't mean I'm over 'cause you're gone

What doesn't kill you makes you stronger, stronger

Just me, myself, and I

What doesn't kill you makes you stronger

Stand a little taller

Doesn't mean I'm lonely when I'm alone

#2 “Survivor” - Destiny’s Child

     This song is all about not giving up. Even when times get rough, there is no use in giving up on yourself. While it encourages the listener to become a “survivor”, this song also promotes independence from people who bring you down.

[Chorus]

I'm a survivor (What?)

I'm not gon' give up (What?)

I'm not gon' stop (What?)

I'm gon' work harder (What?)

I'm a survivor (What?)

I'm gonna make it (What?)

I will survive (What?)

Keep on survivin' (What?)

I'm a survivor (What?)

I'm not gon' give up (What?)

I'm not gon' stop (What?)

I'm gon' work harder (What?)

I'm a survivor (What?)

I'm gonna make it (What?)

I will survive (What?)

Keep on survivin' (What?)

#3 “Fight Song” - Rachel Platten

     Just like the title suggests, “Fight Song” is all about encouraging the listener to be strong and fight for themselves no matter what. Instead of regretting not standing up for yourself, Platten is encouraging people to speak their mind instead of holding it all in.

[Chorus]

This is my fight song

Take back my life song

Prove I'm alright song

My power's turned on

Starting right now, I'll be strong

I'll play my fight song

And I don't really care

If nobody else believes

'Cause I've still got

A lot of fight left in me

A lot of fight left in me

#4 “Don’t Worry, Be Happy” - Bobby Mcferrin

     This famous song is all about staying positive and having good vibes. There is no reason to waste your life worrying all the time; instead “don’t worry, be happy!”

[Chorus]

Don't worry, be happy

Don't worry, be happy

Don't worry, be happy

Don't worry, be happy

#5 “We Are The Champions” - Queen

     My favorite band of all time is Queen, so of course I had to include one of their songs on this list! At the start of the song, Mercury describes all the bad things he has been through. When you reach the chorus, you see that he is still fighting and still considers himself a champion after all his trials.

[Chorus]

We are the champions, my friends

And we'll keep on fighting 'til the end

We are the champions

We are the champions

No time for losers

'Cause we are the champions

Of the world

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Resources :

Hoi WanHoi is a mobilist who blogs about technology trends and productivity. Read full profile, & Wan, H. (2022, April 7). 32 inspirational songs that keep you motivated for life. Lifehack. Retrieved August 25, 2022, from https://www.lifehack.org/articles/lifestyle/30-inspirational-songs-that-keep-you-motivated-for-life.html

Kelly Clarkson – Stronger (what doesn't kill you). Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Kelly-clarkson-stronger-what-doesnt-kill-you-lyrics

Destiny's child – survivor. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Destinys-child-survivor-lyrics

Rachel platten – fight song. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Rachel-platten-fight-song-lyrics

Bobby McFerrin – don't worry, be happy. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Bobby-mcferrin-dont-worry-be-happy-lyrics

Queen – we are the champions. Genius. (n.d.). Retrieved August 25, 2022, from https://genius.com/Queen-we-are-the-champions-lyrics

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Kylee Roberts, Mental Health Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Mental Health Book Recommendations

    When mental health awareness is portrayed in any form of media, that is a step towards educating the public on these issues. Reliable books about mental health are always great to read, especially if they give advice on how to overcome a problem you are dealing with or provide some comfort through a difficult time in your life. In today’s post, I am going to be listing five different books about mental health that may help with your issues. I will also include the price of the book, and a link to where you can purchase it. I hope you enjoy some of my choices!

#1 “The Body Keeps The Score : Brain, Mind, And Body In The Healing Of Trauma” - Bessel Van Der Kolk

Paperback Price : $11.40 not including shipping

https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748/ref=zg_bs_4682_sccl_1/144-3414386-2582164?pd_rd_i=0143127748&psc=1

#2 “The Myth Of Normal” - Gabor Matè

Paperback Price : $24.99 not including shipping

https://www.amazon.com/gp/aw/d/1785042726/ref=tmm_pap_swatch_0?ie=UTF8&qid=&sr=

#3 “Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (The Path to Calm)” - Nick Trenton

Paperback Price : 14.79 not including shipping

https://www.amazon.com/Stop-Overthinking-Techniques-Declutter-Emotional/dp/B08XLLF3PG/ref=zg_bs_4682_sccl_17/144-3414386-2582164?pd_rd_i=B08XLLF3PG&psc=1

#4 “Never Binge Again(tm): How Thousands of People Have Stopped Overeating and Binge Eating - and Stuck to the Diet of Their Choice! (By Reprogramming Themselves to Think Differently About Food.)” - Glenn Livingston

Paperback Price : $14.95 not including shipping

https://www.amazon.com/Never-Binge-Again-Permanently-Overeating-ebook/dp/B014V1Q6SI/ref=mp_s_a_1_1_sspa?crid=85S9A2BYA6OJ&keywords=eating+disorder+novel&qid=1666481566&qu=eyJxc2MiOiIzLjA3IiwicXNhIjoiMi4yMCIsInFzcCI6IjAuMDAifQ%3D%3D&sprefix=eating+disorder+nov%2Caps%2C178&sr=8-1-spons&psc=1

#5 “ Healing Is a Gift: Poems for Those Who Need to Grow” - Alexandra Vasiliu

Paperback Price : $14.89 not including shipping

https://www.amazon.com/Healing-Gift-Poems-Those-Need/dp/B09K1XG82J/ref=mp_s_a_1_2_sspa?crid=36FFQXU6DAECB&keywords=anxiety+novel&qid=1666481689&qu=eyJxc2MiOiIxLjkwIiwicXNhIjoiMS40NiIsInFzcCI6IjAuOTIifQ%3D%3D&sprefix=anxiety+nivel%2Caps%2C192&sr=8-2-spons&psc=1

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Kylee Roberts, Mental Health Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Anxiety Article Roundup

When people receive a mental health diagnosis, or just want to learn more about mental health as a whole, they usually venture onto the internet. Even though the internet is not always reliable, it can be a good place to find facts and stories about mental health topics. However, it is very important to check the source that you are reading from and make sure it is reliable. For today’s post, I decided to find some reliable blogs that will educate you readers on anxiety. I am going to include some factual blog posts, and some stories that people have surrounding anxiety, as well. I hope these blogs help you to understand anxiety better.

#1 “What is anxiety, and how can you deal with it?” by Rhiannon Wardle 

https://www.futurelearn.com/info/blog/what-is-anxiety  

#2 “Anxiety ; What it is , what to do” by Francesca Coltrera 

https://www.health.harvard.edu/blog/anxiety-what-it-is-what-to-do-2018060113955  

#3 “My Journey With Anxiety And Panic Disorder” by Anonymous 

https://www.nami.org/Personal-Stories/My-Journey-with-Anxiety-and-Panic-Disorder  

#4 “ My Struggles With Anxiety And Depression” by Alyssa  

https://www.thealist.me/alyssas-thoughts/anxiety-and-depression/  

#5 “Anxiety…it’s more than the stuff that is going on in your mind” by Sue Wood and Chris Williams  

https://www.anxietyuk.org.uk/blog/anxietyits-more-than-the-stuff-that-is-going-on-in-your-mind/  

#6 “COVID-19 Anxiety” by David H. Rosmarin  

https://www.centerforanxiety.org/covid-19-anxiety/  

#7 “ All About Anxiety : Coping Mechanisms And Support” by Anonymous  

https://www.familycentre.org/news/post/anxiety-blog-posts  

#8 “Treatments for Anxiety” by Adam Felman, medically reviewed by Marc S. Lener 

https://www.medicalnewstoday.com/ articles/323494  

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Kylee Roberts, MH Virtual Assistant

Co-written by Amber Madden, LPCC-S

Three Ways to Practice Self-Care

One of the most overlooked things by people today is self-care. Sometimes, people get so caught up in their life they forget to take time for themselves. One aspect of self-care is keeping tabs on your mental health. Even small acts of self-care can affect your mental health positively. Finding a form of self-care that works for you and fits your lifestyle can be challenging. In this article, I am going to explain three different kinds of self-care that work for many and that you should definitely try out!

#1 Getting a healthy amount of sleep every night

    When you do not get enough sleep, it can negatively affect your mental health. It can cause moodiness and can cause stress to your relationships. It can also cause you to have a lower attention span. However, getting enough sleep at night can reduce anxiety and health risks. If you are struggling to get enough sleep at night, try making a schedule with a set time to go to sleep and a set time to wake up. Getting a good amount of sleep can improve your mental health and your quality of life.

#2 Making time for down-time

    It can be very easy to get caught up in your life and forget about taking time to care for yourself. With school and/or a job, it can be hard to find time to really focus on yourself. It is very important to find time to rest or do things that you would enjoy. For example, take thirty minutes out of your day to read a book or sit outside in the sun. It does not have to be for an extended amount of time. Taking 15 minutes a day to shut everything off and just close your eyes and relax can bring many positive benefits for your mental health.

#3 Finding a hobby that you enjoy

    There are many hobbies that do not take a lot of time to participate in and can affect your health positively. Some people like to knit; others may read or exercise. Whatever your hobby may be, find time to participate in it. Doing something you love can help ease your mind and help you relax, which your body definitely needs.

    There are many other kinds of self-care that are not listed in this article. If none of these peak your interest, research different kinds. Your mental and physical health should not be overlooked, and self-care can be a great way to improve both!

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Resources :

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved July 17, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#part_8445

University Health Service. Ten Things You Can Do for Your Mental Health | University Health Service. (n.d.). Retrieved July 17, 2022, from https://uhs.umich.edu/tenthings

Miles, M. (2022, May 20). Cracking the code on how to take care of your mental health. BetterUp. Retrieved July 17, 2022, from https://www.betterup.com/blog/how-to-take-care-of-mental-health?hs_amp=true

Team, B. and S. (2022, March 25). Here's what happens when you don't get enough sleep (and how much you really need a night). What Happens When You Don't Get Enough Sleep? – Cleveland Clinic. Retrieved July 17, 2022, from https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/amp/

Kooiman-Cox, L. (2022, February 14). 8 types of self-care. Willowstone Family Services. Retrieved July 17, 2022, from https://www.willowstone.org/news/8-types-of-self-care

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Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S

The Differences Between Anorexia and Bulimia

    Eating disorders affect about 9% of the population worldwide. No matter your age or your gender, you can still be impacted by an eating disorder. This post is going to focus on two different types of eating disorders, Anorexia and Bulimia. Both of these mental illnesses can have extreme effects on the body and mind. This article will hopefully help you to see the risks of Anorexia/ Bulimia and how to get help if you are struggling with disordered eating.

What is Anorexia/Bulimia?

    Anorexia Nervosa is typically described as an eating disorder where someone restricts their food/calorie intake to the point where they become malnourished and underweight. Typically, people with Anorexia have a fear of being overweight and distorted body image. In some cases, people struggling with Anorexia may exercise compulsively.

    Bulimia Nervosa is an eating disorder where someone binge-eats and then induces vomit, abuses laxatives, or does anything that can undo the effects of their binge-eating. These are called “compensatory behaviors''.  Much like Anorexia, people who wrestle with Bulimia have a fear of being overweight while having a problem with binge-eating. Because of this fear, people with Bulimia “purge” after a binge to stop weight gain.

What are the symptoms/signs of these disorders?

    Some symptoms/signs of Anorexia include :

• Noticeable Weight Loss

• Has concern about eating in public

• Restricts food intake and/or certain food groups

• Stomach cramps

• Dizziness

• Fainting

    Some symptoms/signs of Bulimia include :

• Signs of binge eating

• Evidence of purging

• Goes to the bathroom immediately after every meal

• Bloating

• Discolored / stained teeth

• Swelling around the jaw and/or cheeks

How are these disorders diagnosed?

To be diagnosed with Anorexia according to the DSM-5 , the following symptoms must be present :

1. Restriction of food intake leading to low weight

2. Fear of gaining weight or becoming fat , even while being extremely underweight

3. Denial of the seriousness of their low weight

To be diagnosed with Bulimia , the following criteria must be met :

1. Recurrent episodes of binge-eating

2. Uses compensatory behaviors to prevent weight gain

3. These behaviors occur at least once a week for at least 3 months

4. These behaviors do not occur only during episodes of Anorexia

    It is also important to note that if you do not show all of these symptoms, but you are still struggling with some characteristics of an eating disorder, it is imperative that you seek help.

What are the consequences of these disorders?

    About 10% of people struggling with Anorexia die because of it. They tend to die due to starvation, suicide, or health-related problems. Also , long-term Anorexia can result in infertility, seizures, and osteoporosis. Anorexia can also result in electrolyte imbalance, which can result in death.

    Bulimia can prevent proper digestion, which can cause extreme bloating, constipation, and bacterial infections. Binge - eating can cause the stomach to rupture, and vomiting can create permanent damage to the esophagus. Heart failure can also happen due to the body breaking down its own tissue because of low calorie intake.

What are some treatment options for Anorexia/Bulimia?

    Treatment all depends on the severity of the Anorexia. If it is very severe, the person struggling would need to be hospitalized and tube-fed until the needed amount of nutrients is obtained. Other treatment options include residential/ outpatient treatment and eating disorder therapy.

    Extreme cases of Bulimia can call for hospitalization. However, different types of therapy and treatments are available to help if your case does not call for a hospital stay. You could start by seeing a mental health professional and starting a treatment plan to help with your struggles.

If you are struggling with Anorexia or Bulimia, it is important to get help as soon as possible. Even if you cannot see the harm these disorders are causing you right now, in the future some of the consequences mentioned above may begin to show in your life. Recovering from an eating disorder is not an easy thing to do, but there is hope in recovery!

Amber Madden, LPCC-S is a certified in treating eating disorders, including anorexia and bulimia. She has availability for virtual sessions if you think you may need to schedule an appointment or consultation. Click here.

Resources

“Anorexia Nervosa.” National Eating Disorders Association, 28 Feb. 2018, https://www.nationaleatingdisorders.org/learn/by-eating-disorder/anorexia

Bothwell, Samantha, et al. “What Is the Most Serious Health Risk from Anorexia Nervosa?” Eating Disorder Hope, 9 June 2022, https://www.eatingdisorderhope.com/blog/what-is-the-most-serious-health-risk-from-anorexia-nervosa

Chandler, and Chandler. “What Are the Primary Characteristics of Bulimia Nervosa?” Eating Disorder Hope, 9 June 2022, https://www.eatingdisorderhope.com/blog/what-are-the-primary-characteristics-of-bulimia-nervosa

“Bulimia Nervosa.” National Eating Disorders Association, 22 Feb. 2018, https://www.nationaleatingdisorders.org/learn/by-eating-disorder/bulimia

“Health Consequences.” National Eating Disorders Association, 22 Feb. 2018, https://www.nationaleatingdisorders.org/health-consequences

“Eating Disorder Treatment: Know Your Options.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 July 2017, https://www.mayoclinic.org/diseases-conditions/eating-disorders/in-depth/eating-disorder-treatment/art-20046234

By Kylee Roberts, MH Virtual Assistant

Co-written by Amber Madden, NCC, LPCC-S

Intuitive Eating Review (Video)

The Bloom Book Club kicked off it's first pick for the Winter edition of 2018 with the ever popular and infamous Intuitive Eating by Evelyn Tribole and Elyse Resch. Below you will find a video of my take on the book as I answer some of the thought provoking questions shared in our exclusive, private Facebook Group for the Bloom Book Club members. 

The Bloom Book Club offers an additional level of support for those wanting to learn more about incorporating Intuitive Eating, those recovering from disordered eating and those wanting to embrace a non-diet lifestyle. The Bloom Book Club includes a private Facebook Group to inspire discussion related to the current selection, as well as a quarterly review video or written discussion. By joining as a Bloom Subscriber, you also receive live group attendance in the quarterly discussion and a homework assignment or action challenge emailed. Join today for FREE! 

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Join Us

Free Membership Available.

Bloom Book Club: Body Respect

It's that time! The Bloom Book Club members have voted and our next quarter's read has been selected!

We'll be reading Body Respect: What Conventional Health Books Get Wrong, Leave Out, and Just Plain to Fail to Understand about Weight by Linda Bacon, Ph. D. and Lucy Aphramor, Ph. D.

Begins April 15th! (but feel free to join in anytime)

The excerpt about the book from Amazon:

Weight loss is not the key to health, diet and exercise are not effective weight-loss strategies and fatness is not a death sentence.

You’ve heard it before: there’s a global health crisis, and, unless we make some changes, we’re in trouble. That much is true—but the epidemic is NOT obesity. The real crisis lies in the toxic stigma placed on certain bodies and the impact of living with inequality—not the numbers on a scale. In a mad dash to shrink our bodies, many of us get so caught up in searching for the perfect diet, exercise program, or surgical technique that we lose sight of our original goal: improved health and well-being. Popular methods for weight loss don’t get us there and lead many people to feel like failures when they can’t match unattainable body standards. It’s time for a cease-fire in the war against obesity.

Dr. Linda Bacon and Dr. Lucy Aphramor’s Body Respect debunks common myths about weight, including the misconceptions that BMI can accurately measure health, that fatness necessarily leads to disease, and that dieting will improve health. They also help make sense of how poverty and oppression—such as racism, homophobia, and classism—affect life opportunity, self-worth, and even influence metabolism.

Body insecurity is rampant, and it doesn’t have to be. It’s time to overcome our culture’s shame and distress about weight, to get real about inequalities and health, and to show every body respect.

Join Us!

Interested in becoming a Bloom Book Club member? We read a book every quarter with themes advocating Intuitive Eating, HAES, positive body image and more. Check out some of the benefits:

The Book Club includes:

• Tiered membership levels, including a FREE membership!
• Quarterly LIVE discussions of the current selection participants can attend as a group.
• Action challenges and homework assignments emailed directly to you to help you implement the material of the reading.
• The ability to vote and recommend upcoming selections.
• A written review of the quarterly selection.
• A separate, private Facebook group with weekly discussions, live videos and lively debate about the current selection.
• A way to improve your learning, continue your recovery and promote positive change without attending sessions or webinars.

Signup for your first quarter for just $5 or select the FREE membership option!

Join Us

Basic Membership Free!

Introducing the Bloom Book Club (And a Giveaway!)

Hello everyone,

I am excited to announce a project that I've been working on quite a while now! If you're like me and are a fan of all things books, learning, friendly debate, coffee, tea and wine -- then this is for you!

Imagine an engaging community where we can discuss with one another popular (and sometimes not so popular) titles and selections regarding a variety of topics. Intuitive eating, disordered eating recovery, women and feminism issues are just a few of the topics we'll be exploring. I think this will be a great opportunity to take advantage of a more affordable service if one on one sessions or group sessions are unobtainable at the moment.

The Book Club will include:

• Tiered membership levels, including a FREE membership!
• Quarterly LIVE discussions of the current selection participants can attend as a group.
• Action challenges and homework assignments emailed directly to you to help you implement the material of the reading.
• The ability to vote and recommend upcoming selections.
• A written review of the quarterly selection.
• A separate, private Facebook group with weekly discussions, live videos and lively debate about the current selection.
• A way to improve your learning, continue your recovery and promote positive change without attending sessions or webinars.

First Selection

Our first book selection for the first quarter, January through March, will be the ever infamous Intuitive Eating! 

*************GIVEAWAY******************

To kick off this launch, I'm giving away 5 Quarterly Memberships to the Book Club!! Just follow the link below and enter!

Enter GIVEAWAY Here ---> http://www.rafflecopter.com/rafl/display/0d1a90104/?

Drawing ends next Saturday, January 6th. Book Club begins on January 15th.

Special Promotion Ends January 15th

In addition, you can also signup for a Quarterly Membership for a promotional rate of just $5 (ordinarily $15) for your first quarter. Ends January 15th!

Enter GIVEAWAY Here ---> http://www.rafflecopter.com/rafl/display/0d1a90104/?

Explore Bloom Book Club Here ---->https://www.maddenwellnessky.com/bloom-book-club/

Happy Thanksgiving!

I hope you and your family and loved ones have a WONDERFUL Thanksgiving holiday! 

Below is a round-up of many great posts for if you struggle with disordered eating, want to learn more about intuitive eating, or simply need some additional support through the holidays. I hope you find something that resonates!

Being Better to Your Fat Friend This Thanksgiving - Medium

Tips for Dealing wit Diet and Weight Talk Over the Holidays - Jennifer Rollin, MSW, LCSW

5 Tips to Have a Health Thanksgiving - Jessica Spiro Nutrition

How to Not Obsess Over Food During the Holidays - Robyn Nohling, RD, NP

The Holidays Aren't 100% Healthy - Robyn Nohling, RD, NP

Intuitive Eating Holiday Survival Guide - Emily Fonnesbeck, RD

The Day After a Holiday... - Emily Fonnesbeck, RD

Self Care During the Holidays - Rachel Hartley Nutrition

How to Have a Stress Free Holiday Eating Experience - Anne Mauney, RD

A Holiday Survival Guide for Sad People - Pinch of Yum

How to Feel Less Stressed Around Food During the Holidays - Robyn Nohling, RD, NP

Resource Roundup - Support for ED Recovery

Some of my favorite eating disorder recovery resources I've seen from around the web during the past month and I wanted to share them here with you. I hope you find something inspiring, encouraging and something you love. :)

Articles

To The Person Who Isn't Sure If They Should Stop Dieting

Disproportionate and Rapid Weight Gain During Recovery

Physical and Mental Signs of Starvation in Anorexia

Can I Call Myself Fat If I'm Just Chubby?

 

Blogs

Can You Want To Change Your Body and Still Exercise Intuitively? - Thereallife-rd.com 

Why I Won't Be Losing Weight For My Wedding - The Healthy Maven

Defining What Really Matters - Rachel Hartley Nutrition

 

Instagram

Podcasts

"Don't Salt My Game" Podcast by Laura Thomas, PHD - Episode #60 From Anxious Perfectionist to Non Diet Nutrition Boss w/ Haley Goodrich of INSPIRD Nutrition. 

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How To Know if Your Daughter Has an Eating Disorder [Video]

The numbers of young girls and young women who will be impacted by disordered eating or an eating disorder are alarming. The National Eating Disorder association reported that by age 6 young girls begin to express concerns about their body and weight. In Elementary aged girls, 40 - 60% are concerned about weight.  In the diet culture the American society promotes, young girls and women face significant pressure. 

In the video below I describe how to know whether or not your daughter may be displaying signs of an eating disorder. This includes physical symptoms to look for and behaviors to understand. I have also included here some helpful resources for you to learn more about helping your daughter.

If you would like to watch these videos live and have a chance to ask questions and participate, please join our private Facebook group, Bloom Nutrition - Disordered Eating Support!

Additional Resources:

Catch It, Challenge It, Change It: Supporting My Daughter Through Eating Disorder Recovery

How Mom Guilt, Diets and Body Shame All Have the Same Roots

I Am Fat. And I Wish My Mother Could Accept My Body the Way I Have

Your Dieting Daughter (Book Recommendation)

If I Lived On An Island... (A Meditation for Body Acceptance)

I often work with my Bloom clients on how to recognize the root of their diet motivation. Why do they want to diet? Why do they want to change their body?

One way to help individuals move towards body acceptance is to try and target who they would be without all the noise in their life. Who would they be without the pressure of the media, society, images, Instagram, peers, friends, family, etc.?

We conduct an exercise in guided visualization  in which I instruct them to think deeply and patiently about each question and statement. This exercise is intended to help move towards body acceptance. 

The visualization starts with a simple question:

If you lived on an island alone, who would you be?

Who would you be in your body? Who would you be around food?

This island is remote and there is no one else around. There is no one to see your body. There are no mirrors.

How do you feel about your body in this moment, on this island alone?

Are you thinking about what your body looks like?

Are you fully clothed? Wearing a bathing suit? Wearing nothing? How are you most comfortable in your body, on this island alone?

On this island, you’re also tasked with surviving. This may involve building a shelter, foraging for food and escaping from predators.

In what order does your body’s appearance fall in your list of priorities for living on this island alone?

What other areas of living take precedence? Why are they more or less important than your body’s appearance, on this island alone?

How do you want to nourish your body, on this island alone? What foods would you find satisfying on the island? What foods do you think your body would naturally crave in order to sustain living on the island?

What foods might you miss because they are unavailable on the island? What foods would you be okay with never having again?

On this island alone, how important is health? Exercise? Well-being? Peace of mind? Does your style of eating change based on these priorities?

On this island, if you were able to invite one or two people to join you, who could you invite that would NOT significantly alter this state of being, in your body, on this island? Who would you welcome in which you would feel it is unnecessary to change anything?

As you’re preparing to leave the island, think about what part of this experience you want to take back with you. How will you incorporate this into your everyday life? 

I would love to hear your reactions and thoughts to this exercise. Feel free to answer any of the questions above in the comments below!

If this exercise really resonated with you, then I invite you to take a look at my online, course on body image, Break the Mold: Building Body Positivity, where we dive even deeper into the complexity of body image and food relationships.

Get Your Free Meditation

Body Image Opt In

Ongoing Support for Your Non-Diet Journey

 

(This page is continously updated. Be sure to bookmark it and visit again!)

Recovery work for body image and binge eating can be riddled with lots of up's and down's along the way. It will be helpful for you to have supportive resources to turn to in times you're feeling the struggle a bit more.

Directions: Challenge yourself to engage DAILY for at least 20 - 30 minutes in some type of helpful resource outlet. Below you will find a list of different methods and outlets for resources.

 

Podcasts

The Food Psych Podcast - Chrissy Harreleson, RD

Nutrition Matters - Paige Smathers, RDN, CD

The BodyLove Project - Jessi Haggerty

Life. Unrestricted. - Meret Boxler

The Love, Food Podcast - Julie Duffy Dillon

Body Kindness - Rebeccas Scritchfield, RDN

 

Books

Intuitive Eating - Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FA, DA

Body Respect - Linda Bacon and Lucy Aphramor

Body Kindness - Rebecca Scritchfield

Health At Every Size: The Surprising Truth About Your Weight - Linda Bacon

Blogs

Immaeatthat.com - Kylie Mitchell, MPH, RDN

Thereallife-rd.com - Robyn Nohling, RD, NP

The Joy of Eating - Raychel Hartley, RD

 

Instagram Feeds

The Body Love Society - @thebodylovesociety

Beating Eating Disorders - @beatingeatingdisorders

Project HEAL - @projectheal

The Moderation Movement - @moderationmovement

 

Facebook Groups

Bloom Nutrition - Disordered Eating Support

Food Psych Podcast Listener Crew

Intuitive Eating Support Group