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Archive for physical health

Weighing In: Shame vs the Scale

Posted by 1-Lindsay Perry on
 March 14, 2019
  · No Comments

Everyday we can look around and see signs, commercials, and ads for the latest fad diets, extreme workouts, and weight-loss quick fixes. These diets label some specific food as “the fat maker”. The workouts make big promises but are too extreme to stick with long term. The weight-loss quick fix guarantees “this pill will melt fat away.” What are these ads really saying? They say that we need to change ourselves to achieve the “perfect body”. These messages look helpful from the outside. Yet, the more probable picture is not helpful at all. How much harm are these messages doing, and what does it mean for you?

What’s really being said?

On the surface, this message implies that we need to take better care of our physical health to look better and feel better, but sometimes that’s not all we receive. Sometimes we hear that we’re not good enough as we are. We start to believe that we need that slim physique to be happy and feel as though we’re worth something. Sometimes, we even start to believe that we are shameful for not matching that ideal body seen in the media. The danger of shame is the lengths we take to achieve the perfect body and what it really means about the way we view ourselves.

What messages are you receiving: motivation or shame?

You may be wondering what’s wrong with wanting to better yourself? On the outside, someone may have started eating healthier foods and working out every day, but what motivations lie underneath this lifestyle change? Someone taking steps towards making better eating choices for a healthier life is different from someone cutting out food groups out of fear and shame for being the size they are. Someone going for a walk or run more often to feel better is different from taking on an extreme workout program out of a desire to hurt and tear down the body to force it to change.

 Shame is not only mentally and emotionally exhausting, but also physically taxing when it manifests into the way we treat ourselves daily. For some, behaviors fueled by shame can become unhealthy habits or obsessions attempting to achieve or maintain the social construct of the “perfect” body. For others, the feelings of worthlessness and shame can be so strong that they immobilize them from even attempting to take care of themselves.

The weight of shame

In most experiences of shame, we isolate ourselves from those around us. We feel disconnected from the people in our lives and disconnected from ourselves. The weight of shame can be heavy and fuel our own form of self-abuse as we try to change ourselves. This self-abusing cycle of shame can lead to a deterioration of our mental, emotional, and physical health.

What is a healthier approach?

We can start to uncover an expose our shame by becoming aware of it. Taking a moment of pause and being curious about what is driving us to change ourselves is a first step in becoming more aware. We notice our motivations and what our inner voices are telling us about the changes we feel we need to make to our bodies. When we become more aware, we give more power to ourselves. In our awareness, we can start to show ourselves kindness and compassion through the things we tell ourselves and combat the heaviness of shame.

Beauty in diversity

If we all looked the same, the world would be a boring place. We are all beautiful in our own way and change in various and unique ways throughout our lives. Our differences make the world a more interesting and beautiful place, so why are we fighting so hard to look the same? We are all deserving of loving ourselves as we are. We are also deserving of wanting to do better for ourselves, but where does your motivation come from? Is our motivation a desire to be and feel healthier? Or is our need to change based on fear and shame for being the way we are? Knowing what drives us gives us new opportunities to show ourselves kindness.

Resources

Are you struggling with the weight of shame? Our therapists at Fuller Life Family Therapy provide a kind and compassionate space to help people work through shame, self-esteem, and a variety of other challenges. Call us today at (855) 245-5433 to schedule an appointment.

Body Positivity or Body Obsession? Learning to See More & Be More – TED Talk by Lindsay Kite

Shame, Body Image, and Weight Loss: Shame, the Master Emotion, Part 2 – David Bedrick J.D., Dipl PW

Contributed by:

Lindsay Perry, M.Ed, LPC Intern #79863

Clinical Supervision by Amy Fuller, PhD, LMFT-S, LPC-S

Categories : Counseling, Self-Awareness, Self-Esteem, Sticky
Tags : body, body image, mental health, physical health, self-esteem, shame, wellness

Mindful Movement: The Cutting Edge of Exercise and Mental Health

Posted by Angela Blocker on
 April 12, 2016
  · No Comments

Have you heard about Mindful Movement?

Mindful walking, running, swimming, biking, hiking and even pole dancing all exist. Jon Kabat-Zinn is the Founder and Executive Director of the Center for Mindfulness in Medicine, Health Care, and Society. He is also a leader of mindfulness research, and has even trained the US Men’s Olympic Rowing Team in mindfulness exercises. Some of whom even went on to win gold medals!

Mindful exercises exist for the purpose of improving physical well-being and also mental health.  Dr. Dilip Jeste, former president of the American Psychiatry Association and Distinguished Professor of Psychiatry and Neuroscience,  and colleague Dr. Helen Lavretsky at UCLA, have done extensive research. They have demonstrated the positive impact of mindfulness exercises on medical conditions such as hypertension, cardiovascular disease, insulin resistance, depression and anxiety disorders.

Can you just move and be mindful of it?

Dr. Dilip Jeste, defined mindful exercise as “physical exercise executed with a profound inwardly directed contemplative focus.” Mindful exercise combines the core principles mindfulness with mild to moderate physical exercise. Helen Lavretsky expanded this definition stating that mindful exercise consists of five elements:

  1. A non-judgmental and non-competitive attitude. The goal here is not to try to prevent judgements. Jon Kabat-Zinn, explains, “It brings awareness to how judgmental we actually are.” Be gentle with yourself
  2. A focus on the movement of your body’s muscles and their position in and through space.
  3. Centered breathing. Breathe deeply from your abdomen. Place a hand on your chest and one on your stomach. Breathe in and observe which hand rises with the breath. Try to raise the hand on your belly. Notice the breath in your body and the rhythm of your inhale and exhale.
  4. An intentional focus on correct physical form and body alignment, specifically the spine, the trunk, and the pelvis. Proper body positioning when exercising helps keep the mind and the body focused.
  5. An awareness of the energy generating body movement. Pay attention to the strength needed to exert each movement. Our bodies have become incredibly skilled to lift, stretch and bend. Concentrate on the work needed to complete each move.

Dr. Gary Foster, founder of Living Well and international speaker, suggests several things to avoid when practicing mindfulness.

What mindful exercise is NOT

  1. Losing yourself in your thoughts and feelings. While it is normal to have a thought or two enter your mind, try not to focus on them. Observe the thoughts or emotions and let them come and go like waves. Avoid daydreaming.
  1. Lunch, laundry and deadlines.  Focus on the present moment and not your to-do’s for the rest of the day.
  1. Disregarding the pain. As you exercise, pay attention the subtle tension and possible discomfort coming from a body that is becoming healthier. Avoid movements that cause pain.
  2. This is a big “no-no”. If you catch yourself becoming concerned about your time, pace, distance, or number of repetitions in a manner that causes you to lose perspective of yourself and the world —you aren’t practicing mindfulness. Rather, allow yourself to enjoy the exercise.

Maybe mindful pole dancing isn’t exactly your thing.

Mindfulness is a valuable skill gained through practice. The easiest way to practice is to incorporate it into activities you engage in regularly. Check out the following links to add mindfulness to a physical activity you may currently .

  • Mind Over Matter Over Pedal: 5 Ways to do Daily Bike Meditation
  • The Art of Mindful Cycling with Dr. Ben Irvine
  • Take a Mindful Hike: 7 steps to Quieting the Mind During a Walk in the Woods
  • Mindful Swimming
  • Walking Mindfulness
  • How to Turn Your Run into a Mindful Meditation
  • Meditation in Action: How to Turn Running into a Mindfulness PracticeFullerLife

Fuller Life is here to help you live a more mindful life.

Contributed by

Angela Blocker , M.A, LMFT Associate

Clinical Supervision by Amy Fuller, PhD, LMFT, LPC

 

 

References

  • Alidina, S., & Hickman, S. D. (2010). Mindfulness for dummies. Chichester, West Sussex, Eng.: John Wiley & Sons.
  • Foster, G. (2015). Mindfulness exercises | Living Well. Retrieved March 15, 2016, from http://www.livingwell.org.au/mindfulness-exercises-3
  • Kabat-Zinn, J. (2003). Mindfulness-Based Interventions in Context: Past, Present, and Future. Clinical Psychology: Science and Practice, 10(2), 144-156.
  • Lavretsky, H. (2013, May 19). Mindful exercise and mental health | OUPblog. Retrieved March 15, 2016, from http://blog.oup.com/2013/05/mindful-exercise-cam-mental-health/#sthash.rz8yKPph.dpuf
Categories : Mindfulness Practice, Self-Care Practices, Sticky
Tags : mindfulness practice, physical health, Self-Care Practice
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Fuller Life Family Therapy Institute
  • Home
    • Our Story
    • Our Core Values
    • Partner with Us
    • Our Training
    • Donate
  • Info
    • Our Locations
    • New Client Forms
    • Therapy Fees
    • Information for New clients
    • Secure Inquiry Form
    • Initial Session Form
    • Telemental Health Consent Form
  • Services
    • Individual Counseling
    • Couples Counseling
    • Family Counseling
    • Counseling Kids
    • Counseling with Teens
    • Speaking Engagements
  • Team
    • Harold Gibson, Student Therapist
    • Lindsay Perry, Resident Therapist, Loop
    • Stephanie Jordan, Resident Therapist, Loop
    • Chantail Green, Resident Therapist
    • Dormetra Henry, Resident Therapist
    • Riya Roney, Resident Therapist
    • Dr. Amy Fuller, Clinical Director
  • Resources
    • Houston Sliding-Scale Therapy Agencies
    • Mental Health Resources
      • Depression
      • Anxiety
    • Local Houston Resources
      • Helpful Books
      • Personal Bill of Rights
    • Healing Practices
      • Benefits of Self-Compassion
      • Self-Care Practices
      • Self-Compassion
  • Blog
    • Blog Grid
    • Resilient Relationships
    • Befriending Anxiety
    • Dancing Through Depression
    • Growing Kids and Teens
    • Healing Practices
    • Healing Trauma and Loss
    • Living Free from Addiction
    • Managing Anger and Stress
    • Sex Therapy
    • Navigating Separation, Divorce and Blended Families
    • Mindful Eating
    • Practicing Faith
  • New Year New You Challenge
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