It’s that time of year again. The media pressure to work out and have the ‘ideal’ body has waned a bit since the New Year’s Resolutions campaign, but now it’s coming back in force as the weather warms up and we are all eager to get outside and enjoy the sunshine: “get your best bikini body yet!”, “are you ready to hit the beach?”, “three tips to lose weight FAST to fit into that tiny bikini!”. Then there’s the comparisons to celebrities who have the “perfect bikini body” and whose pictures are spread throughout the internet and in magazines as the “ideal role models” for how your body ‘should’ look this summer. Whoa. I’m exhausted even thinking about it. I can feel my chest start to tighten as I almost fall into that trap: “how will I EVER get my body to look like THAT??”.
Who said that anyone had to have a certain body appearance or type in order to wear a bikini? Where is the logic in that? It doesn’t make sense to me and it feels very shaming, judgmental, and narrow-minded. For those of us who embrace and love our bodies no matter what they look like (or are desiring to do so!), these messages can be very harming. Bikinis come in all shapes and sizes, just like our bodies do. And we all have a right to enjoy our bodies, whether in a bathing suit, a dress, a towel, a jumpsuit, a clown’s suit, or whatever we may choose! I’m of the belief that if we are able to physically put on a bathing suit, we are ‘bikini-ready’.
I found this great article on the Huffington Post that inspired this blog post which asked readers to submit photos of their own fabulous, REAL, bikini bodies! What I loved about it was the energy radiating from these women (no men included in this exercise, though I think that would be a GREAT idea, as men are subjected to media and social pressures as well).
These beautiful bikini babes were jumping around, swimming with fish, enjoying the sun, and even in one case, running through snow, all embracing their REAL, healthy bodies. I could just feel how happy they were, and even if some of them have had body image issues come up (which can happen no matter WHAT your body looks like), they were not allowing those to bulldoze their fun in the sun and water (or snow).
An important point: your body might naturally look a certain way — thin, heavier, whatever. It’s not what your body looks like that matters as much as how you feel in your body and the amount of joy, acceptance and satisfaction you are able to experience in your body. Exercising and eating foods that feel great to your body are certainly healthy practices, but we must remain present and balanced in these pursuits so as to not damage our self esteem and body image.
I wanted to offer some food for thought on this topic as we head into summer and are bombarded with messages that (mostly) tell us that our bodies are not good enough and that we need to change.
If you are looking for support in embracing your beautiful, awesome, real bikini body or in accepting yourself in any other way, please feel free to contact me for a complimentary consultation. You can reach me at firstname.lastname@example.org or 720-340-1443.
Forward on to enjoying the sun, the beach, food, friends, and OURSELVES!
Today is a snowy day in Denver! As the wind blows and the temperature plummets, I am reminded of the gift of slowing down. When something comes up that takes us out of our regular routine (whether it’s weather, illness, unforeseen obligations, etc), we might have no choice but to S-L-O-W D-O-W-N. I greet this ‘slowdown’ with anticipation and also a bit of anxiety. What to do on a snow day? Play out in the snow? (did that, nose froze!). Read a book (yes, please)? Peruse the internet ? Have you ever felt this way?
As I noticed all of the feelings I was experiencing and the thoughts I was having, I brought myself back to the present moment and asked:
“What choices do I have with this experience?”
I realized that I have the power to choose acceptance of this moment, EVEN THOUGH I still might feel some anxiety (or whatever else). I became aware that this concept is something I have been working on with clients recently: finding a way to be with slightly uncomfortable feelings while making a choice that helps me to make steps towards being the person I want to be. And today I really want to be peaceful and embrace the cold and snow because I know that tomorrow the sun will come out again, the flowers will be nourished, and the birds will awaken. It will be spring once more.
Mindfulness can be effective in just a few minutes. What is mindfulness and how is it effective?
“Mindfulness means paying attention in a particular way;
in the present moment, and
A great book for introducing yourself to this concept is: Mindfulness for Beginners by Jon Kabat-Zinn. Kabat-Zinn is a famous teacher of mindfulness meditation and the founder of the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical Center.
Today, offer yourself the gift of slowing down, breathing deeply, checking in with your body awareness, noticing your thoughts but trying to not attach to them. This video is a great tool for experiencing the benefits of mindfulness — whether you have a snow day or a busy day – truly allowing us to feel our bodies and to follow their lead into our experience. I invite you to try it yourself — whether you have an hour to give or even just five minutes.
PERSONAL BILL OF RIGHTS
Remind yourself of these rights daily! It might be helpful to print a copy and post it where you can see it every day.
Have you ever had something on your “to-do” list for days….weeks…(in my case, months!)? And you keep saying, “I’ll do that later”, or “I’d rather do anything — even my taxes! — than do that”? I knew that I was certainly avoiding parts of my “to-do” list because I found myself cleaning everything in my house, office, car, instead of facing the looming elephant in the room.
That elephant, for me, was my professional video. I have made videos in the past, when I started my practice, but took them down because I didn’t feel like they represented “authentic Kate”. I tried again last year to film a video, with a new edge and twist to it, trying to be myself but instead getting emotionally overwhelmed. What was the deal?
So, this March I decided to truly look at what was keeping me stuck and to confront those factors. In Acceptance and Commitment Therapy (ACT), an amazing type of behavioral therapy I was recently trained in, one of the guiding principles is to define what is meaningful to you and to pursue it, even if that means experiencing some uncomfortable emotions or feelings along the way.
I spent an afternoon writing about why I wanted to film a professional video. What did it mean to me? Here’s what I came up with:
I still was missing something. Those don’t seem too intense….why couldn’t I just map out what I want to say, and say it? With my meaningful goal in hand, I engaged in some “exposure therapy” (also an element of ACT), and tried to film some initial versions of my video. I was feeling quite uncomfortable. I reflected on a quote I recently heard: “I know that when I’m feeling uncomfortable, I’m about to grow”. Hmm.
After about an hour of filming, viewing, grunting because there was something “wrong” with it, I took a walk and laid down on a patch of green, bright, vibrant grass and took a deep breath. I breathed into my body and tried to focus on what was my barrier to creating a video that was “showable”.
I realized my Perfectionist was rearing her hair-sprayed, curly, gum-smacking head and was telling me “IT’S NOT PERFECT ENOUGH!!! YOU CAN’T BE FINISHED UNTIL IT’S PERFECT!”.
Oh, man! How did I not see this before? I know my Perfectionist quite well…we have coffee sometimes and chat…and I thought I’d be aware enough of her nosiness that I would realize she was interfering. I guess she tricked me. I took another breath and told her: “You are not going to control my video. But, you did show me something very important.”
So, I went back to my office and filmed my video in no time. It is entitled “Perfectly Imperfect”. Sure, it gives me the shivers to ‘put myself out there’ like this, but why not be myself? Being authentic, human, and showing that I am not perfect is one of the most healing aspects I can offer my clients as they find recovery from eating disorders such as anorexia, bulimia, binge eating, or body image and self esteem issues.
My Perfectionist showed me that, while I’m not going to banish her, she is not always helpful. She can get in the way of me being myself, which then can build up anxiety and stress…to levels that I don’t always want to stay at. Getting to understand the times when she is and isn’t helpful has been important for me, and you can also find a way to gently (or not so gently) ask your Critic or Perfectionist or Judge or whomever you have to take a hike for now.
If you are so kind, please view my video and leave a comment with your impressions. My hope is to model that we are all perfectly imperfect and that, in itself, is freeing. Thank you for taking the time to stop by and view this!
If you are looking to improve self-esteem or overcome destructive eating behaviors, I offer a FREE consultation so please give me a call at 720-340-1443!
This week is a very special week for me and for those that I work with and support in recovery from eating disorders. Every year, the last week of February the National Eating Disorders Association brings National Eating Disorders Awareness Week, this year falling on February 24-March 2. This is a very busy time of year for me, and also one that I eagerly await, as it brings an opportunity for us to shine attention on devastating eating disorders such as anorexia nervosa, bulimia nervosa, binge eating disorder, and many other types of disordered eating and exercise behaviors. (Note: this is something that needs to be focused on every day of every year, not just one week per year).
Did you know that eating disorders are the #1 most deadly mental illness? Eating disorders kill more people than any one other mental disorder (source: anad.org). These often secretive, shameful disorders are hidden from public eye, leading to intense suffering and isolation. Just by naming them, we take away some of their power.
It’s time to focus on promoting healthy body image, self-esteem, and coping mechanisms and eradicate eating disorders! I truly believe that we can achieve this, though it won’t be easy. We have taken so many strong steps already!
This year, the theme of the NEDA Week is “Everybody Knows Somebody”. We all are affected by the issues that cause eating disorders and are touched in some form by these illnesses, whether we are aware of it or not. “In the United States, 20 million women and 10 million men suffer from a clinically significant eating disorder at some point in their life.” (source: nedawareness.org).
What can you do to help spread the word? Are you hoping to learn more about how to spot these disorders and how to search for support? Here are some very helpful organizations and websites that can offer guidance to those struggling, and to their families, friends, and loved ones.
You Are Not Alone.
Highly Reputable and Respected Online Support Sites (recovery-focused):
Local Resources (Denver, Colorado area):
This week, I am offering complimentary 30 minute consultations and resources for those who would like to take a step on their journey to recovery. Please give me a call at 720-340-1443 or send an email to learn more!
I am passionate about and dedicated to the cause of supporting healthy body image, healthy relationship with self and food, and finding peace from internal struggles that can feel overwhelming. Sometimes the first step is the hardest, but recovery begins after that first step!
Happy Valentine’s Day! St. Valentine reminds us that life should be filled with love - for our friends, for our partner, for our family, for our community, and, extra importantly, for ourselves! Have you shown yourself love lately? Sometimes I think the greatest gift we can offer each other and ourselves is to slow down, notice, and be grateful for the world around us. Here are a few great tips for focusing on this reconnection and being present with yourself amidst a busy, chaotic world:
I don’t know about you, but I’ve spent a lot of my life trying to change something. When I was a teenager, the focal point of the thing I wanted to change was myself. This dissatisfaction with myself, or parts of myself, spiraled into an exhaustive effort and cycle of “if only I looked like…if only I could do…THEN, I’d be happy”. Let me tell you how that ended up: in an eating disorder. Only when I was able to accept myself, ALL of myself, and the range of emotions I experienced on a daily basis, was I able to stop destructive behaviors and lead a value-driven life. I know that I am not unique in the way I was thinking; I believed that my emotions were the problem and that my thoughts were “bad” and that I needed to change all of it. When I stopped struggling with all of those beliefs, I was free. That didn’t mean accepting the negative beliefs and talk I was saying to myself, but stopping the struggle with my emotions, as I learned that it is not the emotions themselves that create dis-stress or dis-orders, it is the struggle, or attempted control, over the emotions that is the problem.
Eating disorders such as bulimia, anorexia, binge eating, compulsive over-exercising and other types of disordered eating behaviors as well as body image struggles can be borne out of a desire to find happiness and peace — but somewhere that mission gets diverted into destructive behaviors that lead to suffering. It seems that there is a call to find a way to “be with” our emotions in non-destructive ways.
I am currently getting trained in Acceptance and Commitment Therapy, an empirically-based therapy that “makes no attempt to reduce symptoms, but gets symptom reduction as a by-product”, writes one of its founders, Russell Harris. This approach is rooted in values, forgiveness, mindfulness, acceptance, compassion, living in the present moment, and accessing a transcendent sense of self, a therapy that encourages us to accept what is without judgment, and to be find some peace in our struggle (while acknowledging that some type of suffering is part of the human experience). ACT has been clinically proven to effectively treat eating disorders and other types of conditions such as OCD, anxiety, chronic pain, and stress, amongst many others.
ACT uses six core principles to help people develop more psychological flexibility and to get out of some of the rigid patterns that keep us stuck in self-destructive pattens:
I’m eager to utilize this approach with clients and am excited about the way that it encourages us to be ourselves, knowing that we are okay just as we are. To me, this is a big sigh of relief!
Are you interested in applying some of these principles in a hands-on experiential way? Are you ready to cultivate a more peaceful, accepting relationship with food and yourself? Join me and colleague (and ACT expert) Christine Allison, MA, LPC on March 2nd, 2013 for a workshop where we will practice all of this!
Early bird special ends on 2/15 so ACT now!!!
Held at my office, 709 Clarkson St, Denver, on 2/3 from 10am-2:30pm, the early bird rate is $65, and after 2/15 it will go up to $85.
Contact me to sign up TODAY — seats are filling up!
See the flyer here:
Read more about ACT: Embrace Your Demons by Russ Harris
Happy New Year!
2013 is opening up as a bright, fresh breath of air, full of possibilities! How do you approach the New Year? Are you one who makes resolutions to change something, start something or stop something? Are you one to focus on deepening practices that you are already currently doing? Whatever your approach, the underlying theme that I hear from clients (and from myself!) is: I want to be happy and healthy. This is a very doable, energized mindset — but what if you are setting yourself up to fail? The way that we approach this goal is critical to our end result.
The #1 New Year’s Resolution in America is to lose weight. We have all been there. I have been there. I committed myself to working out every day for 30 minutes and had a “goal weight” that I wanted to reach by a “goal date”. Then, when my stamina for getting up early to go work out wore down, I felt badly about myself. When I wanted those delicious foods that I really enjoy but couldn’t have them because they weren’t part of my “diet”, I felt badly about myself. When I lost 10 pounds, I felt proud, like I had accomplished a goal (more of an uphill climb). . . but then that satisfaction wore off and the weight I’d lost came right on back. I felt devastated. This is very common. Why?
Why does weight loss have such a powerful and motivating force upon us? It can make us feel elated — for a while. Then when it’s not sustainable it can make us feel some of those uncomfortable feelings (guilt. . . shame. . . disappointment) . . .when we don’t “succeed” at it. This sets us up to continually feel badly about ourselves, initiating a cycle of dieting and deprivation that only leads down a road of misery and yearning for that chocolate chip cookie. Dieting is the leading cause of eating disorders (note: not everyone who goes on a diet develops an eating disorder, however, the diet mentality is a strong trigger for those who might be at risk for eating disorders) and can also lead to bingeing, purging, and other self-destructive behaviors. Losing weight can “talk a big talk” and convince us that we will love ourselves if only we weighed X amount. It sure is convincing — and a lot of pressure! What’s the deeper need? And how can we meet that as well?
I’m not saying that it’s not okay to have goals, intentions, motivations — I think those can be very healthy and enriching things! I am asking us to contemplate the types of goals that we set and the reasons we are setting them. As I mentioned earlier, the most common desire for those setting resolutions is to be happy and healthy. Yes, for some this means losing weight in order to lower blood pressure or decrease the risk of diabetes or other health-related reasons. For those who are looking to lose weight so that they will feel better about themselves, I believe that there has to be more to it than that. Just losing weight is not going to make you feel better about yourself (see above). In face, it may have the opposite effect (again, see above).
I ask you: what are you really looking for? What do you truly need?
…and others. Does weight loss bring these things to you? I want to invite a radical idea: what if you accepted yourself just as you are today? What if you didn’t need to change/add/subtract/stop anything about yourself to be happy and accepted? Close your eyes for one minute and try to imagine what that might be like. You. Are. Beautiful. Just. As. You. Are. ! These are intentions that foster recovery from eating disorders, addictions, low self-esteem, and other issues.
Special New Year’s bonus: Download my “NewYearsIntentions” handout that encourages reflection of the past year and includes a guided meditation to embrace intentions for 2013. I hope that this year is a happy, balanced, nourishing year for you all!
Looking for a guide on your journey of self-discovery? Send me an email and let’s chat! I offer a complimentary consultation to explore what this exciting chapter of your life might look like!
A few months into my third year of private practice, I am reflective and grateful for the gifts I have been given since I opened my doors in August 2010. The courage, resiliency, and hope that is experienced and shared by my clients strikes me each and every day as I walk with them on their journeys. The professional colleagues and mentors that support me, offer me consultation and their expertise, and encourage me with a new perspective when I might feel stuck — I am so grateful for you! Kate Daigle Counseling is thriving and and growing and I could not do this alone! I’m eager and excited for what 2013 brings and am looking forward to offering support, hope, and empathy to those who are taking steps to make their lives as happy and healthy as they can be. I am offering a special discount for new clients in January and am pleased to offer two new workshops in the beginning of 2013. More details? Contact Kate!
Our nation has experienced a challenging year and as 2012 draws to an end, I hold in my heart those who are in pain, who have lost a loved one this year, who are in recovery from a mental health concern, or who are coping with difficult events. I stand encouraged that in the wake of tragedy, we come together with love and hold each other up. We are our each other’s greatest healers.