Amber Madden 8/5/22 Amber Madden 8/5/22

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.

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!

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

Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Amber Madden 12/30/20 Amber Madden 12/30/20

Happy Holidays

From our home to your’s, Happy Holidays!

Amber Madden 1/1/18 Amber Madden 1/1/18

Introducing the Bloom Book Club (And a Giveaway!)

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.

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!

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/

Amber Madden 11/23/17 Amber Madden 11/23/17

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

Amber Madden 11/20/17 Amber Madden 11/20/17

Self Care and Saying No Through the Holidays

Since I was a small child, I remember the Thanksgiving and Christmas meals as always being a time when everyone would eat to past fullness. It was normal and common to fill the dinner plate to the brim and then go back for seconds...sometimes thirds. There have been many holidays in my past in which I can remember feeling sick afterwards, finding it necessary to even go lie down right after dinner to "sleep off" the meal.

Of course, there's nothing wrong with some over indulgence at the holiday meal time. Some may refer to this eat past fullness as a binge, but according to the DSM V and the diagnostic criteria for Binge Eating (link to archive blog), eating past fullness or eating more than others normally would only applies if it occurs in a situation in which others do not normally eat more than usual. In this case, the overeating behavior would not apply as a binge eating episode because it is normal for overeating to occur during the holiday season.

However, I can remember my father engaging in the holiday meal time very differently. My father suffered and still suffers occasionally with acid reflux, in which sometimes certain choices with food results in having a very negative reaction for his stomach and digestion. He learned that it was better for him to start saying no to eating past fullness. He practiced saying no at family gatherings if he knew he had already ate a satisfying meal. Though at times other family members initially questioned and were dismayed at his behavior, most learned to expect and respect his decision in his eating behaviors during the holiday meal. My dad was making the choice to eat for how he wanted to feel, an intuitive eating practice.

During the holiday season it is known and nearly expected to overeat. Many find it difficult to skip out on meal selections that perhaps, they wouldn't normally eat. For example, if you don't LOVE green beans, but perhaps you still feel compelled to put them on your holiday meal plate just because they're there. Some reasons might be because you want to "get in your vegetables" or because "they were there and so I thought I would eat them."

Another common mistake some make in intuitive eating at holiday time is eating items in order to make others happy. Many individuals are blessed with multiple family gatherings, sometimes back to back in the same day, where they feel obligated to eat at each get-together. Again, it's a cultural expectation to eat during the holiday season and many fear offending the host or the cook if they skip certain food selections or if they were to not eat altogether.

Sometimes, the best way to take care of yourself is to learn to say no. If you don't love the green beans and you're only eating them because you feel like some "food rule" has told you to eat all your veggies, or because they were there, then mark this as your freedom to say no. Instead, choose to eat items at the holiday meal that you truly love. For example, this time of year may be the only time you will be able to enjoy Grandma's apple pie. The pie is something you definitely want to make room for, so why take up some of that room with green beans you don't love and can have any time of year?

During the holiday season, there can be a lot of pressure to eat ALL THE FOODS because you don't want to offend the host or the cook. This could easily turn into a problem if you are going to multiple engagements and there are multiple hosts to please. Practice saying no in these circumstances. Sure, it's plausible someone might become slightly curious about why you're not eating, but remember that most individuals will be in the same boat as you, with multiple holiday gatherings to attend in which they won't feel hungry for. Just like the experience with my father, your family members will learn to expect and respect your choice to not overindulge.

All of this to say, listen to your body's cues this holiday season. The holiday meals ARE a time to indulge, celebrate and engage in fellowship with others which usually involves food. This time of year it is considered "normal" to eat past your fullness cues and it would not be considered problematic to do so. However, if you feel it is best for YOU to pick and choos what items or meals you plan to eat because ultimately you will physically feel better after eating, know that it is not selfish or bad manners to say no.

``````````````````````````````````````

BLACK FRIDAY SPECIAL

The Break the Mold: Building a Better Body Image Course is available for half price until 11/30/17. Click here to for more information about the course and to claim your special!

Amber Madden 10/13/17 Amber Madden 10/13/17

Why I Quit Running (My Exercise Bulimia Story)

Something that once brought such joy and strength in my life was slowly tearing me apart, crushing my spirit and taking away everything I loved about running in the first place. I felt weak. I was weak.

This is a long one....so get settled in!

I have been running since I was 16 years old, nearly 2 decades. It's an amazing amount of time. There have been breaks here and there, but for the most part, I have been a consistent runner.

I have written about running MANY times on this blog and I absolutely love running. I love the rhythm of my foot strikes on the pavement, crisp white mornings covered in frost and the sense of accomplishment and strength I feel after each run.

When I was 16 years old, I began running for a boy. It sounds weird when I type the sentence, but I know that's the real reason. I began running for a boy because a boy I was interested in was a runner.We never actually ran together, and I'm not even sure he knew I was running, too. I would run around the pasture at home on our farm. It began very slow, running one stretch of path and walking the next, but I'll never forget the day I ran an entire lap around the field -- and then when I ran 4 laps. It was in those square paths around barbed wire fencing and Cat Tails that I found myself. I began running for a boy, but I continued to run for me.

Over the years running would turn into a passion, each day ending with a run and feeling a sense of power build within myself. Knowing that I was able to tackle mile after mile and do something many could never even think of gave me confidence, peace of mind, stress relief and grounding.

You may remember in 2015 I ran a half marathon, and I made several posts about training for the half marathon. It was an amazing feat, one that I definitely do not regret. However, it was during this time, I think I began to lose myself in running. Running further than I ever had before was a great accomplishment. I'll never forget the day I ran 10 miles, it was truly like running that first grassy lap all over again. But during this time, an obsession began to take hold.

I wanted to run more miles, more training, be better, do better and run ALL THE RACES. So, despite having a full time job, working a part-time business, spending time with friends and family, I began to prioritize running above all else. Running slowly became a chore. And because of my training schedule, it felt like something I was tied to. So I began to ask myself -- WHY?

WHY am I training for a race I no longer wanted to do?

WHY do I feel disappointed in myself?

WHY do I feel like I'm failing?

WHY am I doing this?

WHY am I scared to quit?

In all of these questions, I realized I had lost myself. Something that once brought such joy and strength in my life was slowly tearing me apart, crushing my spirit and taking away everything I loved about running in the first place. I felt weak. I was weak.

Along with all of this, another problem was emerging. Bulimia was taking hold, more specifically, Exercise Bulimia. Behind every race, every training day and every mile logged was also a precise count of every calorie burned. Deep down, my one thought behind all of the training -- Maybe I'll lose some weight, too.

So I logged more and more miles without properly fueling myself. I logged more and more miles, putting stress on my body and causing more stress on my emotional state. I logged more and more miles even though I was both mentally and physically exhausted. I thought I needed to push through the anguish because that is what is expected and the only way for reassurance and strength. After all, everyone feels like giving up, but only the true fighters push through.

In April of last year (2016), I began experiencing irregular cycles (known as amenorrehea), a problem I hadn't had since my starvation days of high school. At first, I didn't tie it to overexercising. I actually was very concerned. As a female in my early 30's, I worried it was pre-menopause. My doctor confirmed that I had depleted my estrogen levels, a symptom common in those with bulimia or anorexia. I knew in that moment that I had relapsed.

So I stopped. I stopped racing. I stopped obsessing. I stopped counting. I stopped hating and chose to love myself more. So, I stopped running.

And you know what? I am happier.

I FEEL healthier. I feel like I got my life back. When I stopped training for races, running 5 miles after a long day's work and stopped dreading having to spend an entire Saturday doing the mandatory "long run," I actually realized all the things I had been missing out on in my life.

Like late nights enjoying a glass of wine...

Enjoying more time with family....

More couch time with these two...

More Redbox date nights with the hubby...

More time moving my body in ways that I want to, like taking walks...

Investing more time in my passion...

Time to be more creative in the kitchen...

And enjoy donuts without feeling one bit guilty...

I have not completely stopped running, but I'm definitely only running to the point that I WANT to be running. I have brought back the enjoyment of running, usually running no more than a couple of miles at a time. My cycle has returned to normal AND I FEEL much more saner. I think most of all I have REALLY enjoyed just getting to come home every evening and enjoy some relaxation time, family time and treat myself to some personal freedom from having to be tethered to a training plan.

`````````````````````````````

If you believe you have become OBSESSED with your training plan, with exercise, then I highly recommend you just STOP. Life is too short and the people in your life are too important. There are more parts of your life that make up YOU besides just your training plan. It is amazing to exercise to the extent that you feel happy with what you're doing - that you ENJOY doing it. But if you start to feel yourself slipping away, then reassess why you're doing it!