Maintain a Healthy Body Image this Summer

Summer is a season that many love for its warm weather, long sunny days, slower pace, and relaxing vibes. However, the feelings of joy and carefreeness that summer brings are often also accompanied by feelings of anxiety, depressed mood, dread, self-criticism and shame over our body. Body image is the way we view our bodies, as well as how we perceive others to view our bodies. Summer is a trigger for anyone who struggles with body image, but it can be a challenging time for even those who are more confident about their bodies. This is partially due to an increase in body-focused headlines and advertisements during the summer season. These ads promote unrealistic and unhealthy standards for achieving the ‘perfect beach body’ that is tan, thin, and toned. Sometimes these messages come from family or friends who have their own dysmorphic ideas around healthy bodies. Because we hear these messages on repeat during the summer months, many people, regardless of age or gender, experience body dissatisfaction, which is one of the biggest risk factors for eating disorders. So how can we maintain a positive body image this summer when the negative thoughts begin to take over?

First, let’s identify some of the triggers for body dissatisfaction during the summer months:

Lack of structure– We often find ourselves with more free time during the summer, which can be nice and relaxing. However, the lack of structure can disrupt our routines, leading to an increase in emotional dysregulation and unhealthy behaviors. It is more common to skip meals or over exercise when you are not on your normal routine. More free time also gives us the opportunity to overthink how we look and get stuck in negative, spiraling thought patterns.

Greater social obligations– More free time allows for more social events and vacations with friends and family, which can increase stress. Stress can trigger negative thought patterns and unhealthy habits, especially for those who struggle with eating disorders and body image. We sometimes take stress out on our bodies.

You aren’t as covered- It’s harder to hide our bodies under lots of clothing during the hot summer months. Wearing shorts and bathing suits make many people feel vulnerable and insecure, especially when they can readily compare themselves to others around them also showing more skin.

Social media- When the weather is warm, we consistently see people in bathing suits or less clothing on our social media feeds. This is an instant invitation to start comparing and critiquing ourselves. We don’t stop to consider the fact that many of these posts are posed, edited, or filtered.

Here are some tips to help you maintain a positive body image:

Identify negative self talk- Body image is deeply ingrained in our minds from a young age, making it difficult to break free from distorted thoughts about ourselves. Try to pay attention to the comments you make about your body and how those make you feel. Challenge yourself to ban negative comments for a day or a week. Separate feeling bad from feeling unattractive. Sometimes, when we feel distressed, we allow it to take the form of negative thoughts about our bodies. This is often the beginning of anxious or depressed moods – our thoughts are within our control and we can stop this in its tracks by changing these negative thoughts.

Engage in body positive talk- Once you identify those negative statements, replace them with more realistic, positive ones. For example, turn the negative thought “Everyone will judge how I look in my swimsuit” into “People aren’t looking at me; they’re enjoying their own day.” Engaging in regular body positive talk will take time and practice. Consider writing out body positive statements and placing them around your home to serve as reminders.

Limit mirror time- Many of us repeatedly spend long periods of time in front of the mirror, focusing on the parts of ourselves that we don’t like and looking for evidence to confirm our negative thoughts about them. This only magnifies our flaws. Don’t avoid the mirror, but use it in a functional way, like to see if your clothes match. When looking in the mirror, focus on your body as a whole, instead of on the parts you don’t like.

Listen to your body- Shift your attention from the outside- how you look, to the inside- how you feel. Remember that your body is a living, breathing being that communicates with you. Practice intuitive eating and movement. Choose foods that feel good for your body without judgement and listen to the type of movement your body needs, rather than listening to what others say our bodies should be doing.

Practice self-compassion- Would you speak about a friend’s body the way you speak of yours? Be kind toward yourself. Engaging in self-care is a great practical way to do so. Working on self-acceptance and seeing ourselves on a journey through life, rather than as our anxious or depressed thoughts about one snapshot in time is very helpful.

Express gratitude toward your body- Focus on what your body can do, rather than how it looks. When we get caught up in what’s ‘wrong’ with our bodies, we take what they do for us on a daily basis for granted. Practice writing down things you are grateful to your body for in a journal and really feeling the appreciation.

Limit social media- As we mentioned earlier, social media is a trigger for body dissatisfaction. If you find that scrolling through social media tends to leave you with negative thoughts about yourself, set limits on your usage and take breaks.

Sometimes the societal messages we receive about body image, combined with our negative thoughts about ourselves can be too much, leading to body dysmorphic disorder or eating disorders. Eating disorders are more common than you might expect. Around 8 million people in the United States struggle with an eating disorder. The good news is that up to 80% of people who seek proper treatment will see significant improvement. Our therapist, Kathleen Fetter, LCMHC-S, specializes in the treatment of eating disorders. If you are struggling with body image issues and would like more individualized help, contact us or call us at 704-664-1009 to schedule with Kathleen! At Miracles, we want you to know that you have a beautiful body that was designed to carry you through life!

How to Cope with Pandemic Depression

Without a doubt, we have seen an increase in the prevalence of depression since the outbreak of the COVID-19 pandemic. Some studies suggest that the rate of depression in the United States has tripled. With no definite end to the pandemic in sight, it is understandable that many Americans are experiencing feelings of hopelessness. So, what is the connection between COVID-19 and depression? How has depression been brought on by the pandemic? And how can you cope with these feelings, even as COVID-19 continues to affect us?

How has COVID-19 impacted our Depression Levels?

We have been facing extended periods of isolation: We are social creatures with a desire for human interaction! Not being able to spend time with friends or family members can leave us feeling isolated and lonely. These feelings can trigger depression.

Anxiety and Uncertainty is a daily experience: With so much uncertainty surrounding COVID-19, worry is a natural response. However, when we allow our worries to spiral, they can turn into anxiety. Anxiety can lead to depression when we feel like we’ve lost control of our thoughts, leaving us helpless.

Change in routine creates stress: When we experience major life changes, such as job loss, death of a loved one, financial difficulty, cancellation of big events, or even a shift in environment, we become stressed. Experiencing several of these major stressors at once can feel overwhelming, leaving us more susceptible to depression.

Unhealthy habits form in survival struggles: The ways in which we respond to major stressors can worsen depression. Some unhealthy strategies include substance abuse, overeating, self-medicating, and lack of sleep or physical activity.

The experience of being COVID-19 Positive: Having COVID-19 sometimes leads to feelings of guilt, shame, failure, or disappointment. The stigma of contracting the virus is isolating, as it can lead to self-blame and negative-self talk. These feelings and reactions can turn into depression. For those who experience a longer recovery period, or prolonged symptoms, such as loss of taste or smell, ongoing feelings of sadness or hopelessness are more likely to occur.

How Can You Cope as the Pandemic Continues On?

Maintain a routine & establish healthy daily habits: It can be hard to stay on a schedule after spending so much time at home for so long. Try to find some purpose in each day and create structure for yourself. This will help stabilize your depression by keeping your internal clock running smoothly. Avoid sleeping too much or too little and skipping meals or exercise. Regular exercise can be as effective as antidepressant medications and foods with omega-3 fatty acids can boost your mood! Keep up with your personal care routine, just as you would have before the pandemic, by showering and getting dressed each day.

Make time for things that bring you joy: Keep engaging in activities that enhance your mood daily, such as spending time with pets or outside, reading, cooking, crafting, or listening to music. These are your personal coping skills!

Practice mindfulness and relaxation techniques: Mindfulness will help you acknowledge your ongoing, pandemic-related feelings without judgement and respond to them with positive self-talk. Other relaxation techniques that will help you break away from your negative thoughts and relieve tension or anxiety include meditation, progressive muscle relaxation, and breathing exercises.

Stay connected with others: Over the past year, we have had to adapt and find new ways to engage with one another. It is important to stay in contact with those close to you in a manner that feels comfortable and safe, even when those depressive symptoms make it seem easier to stay isolated.

Limit news consumption: While it is important to stay informed about progressions with the pandemic, overconsuming news may be contributing to your feelings of sadness, hopelessness, or exhaustion, which will worsen your depression. Especially avoid news updates around bedtime.

Practice gratitude: As the pandemic continues to bring about feelings of hopelessness, try to find at least one thing you are grateful for each day, such as a beautiful sunset or a text from a friend. Consider writing these things down in a gratitude journal. Practicing gratitude may seem small, but it can provide relief from depressive symptoms and negative thoughts.

Help others or volunteer: Taking our minds off ourselves and our depression by offering to help others is a great way to decrease stress levels and increase feelings of happiness! The weight of our own issues becomes less heavy and we feel good inside.

See a therapist: There is no shame in seeking help! We have a wonderful team of licensed therapists who understand the impact of COVID-19 on depression and are here to help you develop coping skills and use your inner strengths to manage it. We are still offering both virtual and in-person appointments to meet your level of comfort with the pandemic.

January is Mental Wellness Month!

January is Mental Wellness Month! Mental wellness is about how all aspects of our lives come together and influence our overall state of well-being. It is not just the absence of a mental illness. Mental wellness is something that we can all consistently strive for. At Miracles, we think mental wellness is important and are committed to helping you improve your well-being for a happier and healthier lifestyle.

Mental wellness affects all aspects of our lives and can determine how we act, feel, and think. Our mental wellness can also impact how we respond to stress, connect with others, and make decisions.

Because our mental wellness is determined by the ways in which different aspects of our lives come together, it is broken up into 8 dimensions. To gain a better understanding of your current state of well-being and how you can work to improve it, we will provide a breakdown of each dimension. You may realize that, while you have achieved wellness in some dimensions, other dimensions may be negatively affecting your overall wellness. These can be focus areas for personal improvement.

                                                   Emotional Wellness         Our awareness, understanding, and acceptance of our emotions, as well as our ability to manage challenges and change. Being emotionally well allows us to identify and accept how we are feeling, then decide how we want to respond. We can express our feelings without any constraints, which leads to a happier life.

How to achieve it: Accept that emotions occur and allow them to be felt; Embrace a positive outlook; Practice mindfulness; Be grateful; Seek help from others when needed; Develop coping skills or ways to manage stress

Occupational Wellness         Our ability to achieve a balance between work and leisure in a way that promotes enrichment and personal satisfaction. The way we feel about our work affects our overall well-being. When we do not feel a sense of enjoyment or fulfillment from our careers, we can become depressed. When we are content with our careers, we experience greater proficiency, productivity, commitment, energy, & enthusiasm.

How to achieve it: Set realistic goals and work toward them; Reflect on yourself and your needs; Seek motivating and interesting work; Practice open communication and conflict management with colleagues; Find ways to enjoy daily tasks; Focus on the positives in your job

                                                     Social Wellness          How we interact with others. It is about how connected we feel to our community and our ability to maintain healthy relationships. It is important for us to have a supportive social network to rely on. The quality of our relationships affects our identity, self-esteem, & other dimensions of wellness. Strong social wellness also builds emotional resilience.

How to achieve it: Reflect on yourself and your social needs; Make connections; Stay in touch with supportive family and friends; Practice self-disclosure; Join a club or organization; Balance personal and social time; Create healthy boundaries.

                                                    Financial Wellness         Our ability to understand and successfully mange financial expenses. Financial wellness involves being informed about financial concerns and prepared for financial changes. Finance is a common source of stress, anxiety, and fear. Financial wellness allows us to enjoy our lives, while living within our means. Investing in our financial wellness now can help us be prepared for future financial constraints and life’s challenges.

How to achieve it: Find your why- what motivates you financially?; Keep organized records of your finances; Plan ahead and set budget goals; Limit impulsive spending; Avoid multiple lines of credit; Don’t put it off- identify problems before they start!

 Intellectual Wellness         Engaging in a variety of mentally stimulating activities to help us organize our experiences, problem solve, think creatively and expand our knowledge. Intellectual wellness encourages learning, exploration, and curiosity. When we are curious, we are motivated to try new things, improve skill sets, challenge ourselves, and become more open-minded.

How to achieve it: Academic, cultural, and community involvement; Pick up a hobby; Travel; Explore new avenues of creativity and artistic expression; Practice critical thinking; Find practical applications for learning

Environmental Wellness         Being aware of, caring about, and interacting with nature and your personal environment. When we are more environmentally aware, we understand how our daily habits affect the environment. Environmental wellness encourages us to respect our environment and practice healthy habits that promote a healthy environment. Feeling more in control of our environment can also reduce anxiety.

How to achieve it: Conserve energy; Recycle; Spend time outdoors; Clean up after yourself or pick up litter; Practice sustainability

                                                    Physical Wellness         Taking care of our bodies for optimal health and functioning. Physical wellness involves taking responsibility for our own health, being more aware of our physical well-being, and establishing a routine of making healthy choices. When we are physically well, we can balance physical activity, nutrition, and our mental well-being, leading to greater energy & functioning, and a reduced risk for depression.

How to achieve it: Maintain a healthy & well-balanced diet; Visit a primary care physician for regular checkups; Maintain a regular sleep schedule; Avoid/reduce activities or substances that negatively impact your body; Exercise regularly; Learn your body’s warning signs when it starts to feel ill

Spiritual Wellness         Exploring our personal values and beliefs and incorporating them into our daily lives. Spiritual wellness allows us to live with meaning and purpose, appreciate life experiences, and balance our inner self with the outside world. Being in tune with our spiritual selves can include believing in a religious faith, but it can also just mean learning about ourselves and how we see ourselves in the world.

How to achieve it: Explore your inner self- thoughts about who you are; Create a personal mission statement; Practice mindfulness, meditation, and/or prayer; Practice acceptance and compassion; Perform random acts of kindness, serve, or volunteer; Be curious; Look for a religious faith that you agree with

If you would like to work on a specific area in your life in order to improve your overall mental wellness, our therapists are here to help! We can help you identify the dimensions that you may be struggling with and work together to create a plan for how you can improve in these specific dimensions. We also understand that trying to balance wellness in all of these dimensions can be overwhelming and we are here to help you manage any anxiety that you may feel.

You can also follow along with us on Facebook for helpful videos and infographics related to mental wellness.

Counseling while Social Distancing….

Greetings! These past few weeks have been extremely challenging for all of us and I know it is hard to think about how long this pandemic will impact our community. Miracles Counseling Centers wants to encourage each of you that we will continue to be support the emotional health needs that you will experience as we all continue to adjust to changes in our lives, supports, and resources.

Maintaining mental wellness can be a struggle right now. We may be rapidly trying to adjust our lifestyles, but in doing so we may ignore the emotional toll it is taking on us and our relationships. We are here for you and your families and are now offering Teletherapy sessions to meet you right where you are.

What is Teletherapy?
Teletherapy is a digital platform where you can securely and privately meet with your therapist while on a computer or smart phone. Teletherapy is much like talking with someone on Facetime or Zoom and can feel just as comfortable as meeting someone face to face. Our staff choose HIPAA compliant and secure platforms to meet with you so that your confidentiality remains protected.

Is it as effective as meeting with a therapist in the office?

Yes! Research has compared teletherapy with face to face therapy and has shown that teletherapy is just as effective.

What are the benefits of Teletherapy?

The #1 most obvious benefit of teletherapy is that it can be done anywhere your computer or smartphone is. It saves in gas money, travel time, and can give you access to specialists when you may not otherwise be able to leave your home…such as right now! Utilizing teletherapy can also help prevent other obstacles from interfering with your work on your goals – such as broken down vehicles or out of town business trips.

Does insurance cover Teletherapy?

YES! Due to statewide shutdowns and recommendations from the CDC for social distancing, most insurances are covering teletherapy services, and some are even waiving copays.

Is this even a good time to start therapy?

Therapy can be started easily through secure digital platforms and can give you the support and care you may need during this pandemic. Waiting until the pandemic is over may only further delay your future goals and further complicate the work you may need to do due to the strain you could be going through now.

Reach out to us to connect with therapist that will keep you moving in the right direction!