LIFT Wellness Group

At LIFT, we have several therapists (Shannon Broderick, LPC, Michele Battey, LCSW, and Mary Dobson, LMFT, CEDS) who specialize in working with clients from a Cognitive Behavior Therapy framework. Cognitive Behavior Therapy (CBT) is an evidence based theory and prevention model utilized in psychotherapy and counseling. It has become known to be the gold standard of treatment, due to its empirically supported evidence for treating anxiety, depression, adjustment issues, eating disorders, or phobias. We thought it would be meaningful to explore the story behind CBT and how this integrative model can offer practical tools to apply in your daily life.

In the 1970s, CBT was originally developed by world-renowned psychiatrist, Aaron Beck. Beck believed that human thoughts and beliefs impact one’s emotions and behaviors. Moreover, he saw that the way people think and interpret life’s events affects how they both behave and feel. CBT teaches us that by exploring our unhelpful repetitive thinking patterns, we can begin to develop an awareness of these automatic thoughts and change the way we think. This can also give us a better understanding of the motivation behind our behaviors. Finally, doing CBT work can allow us to achieve a greater sense of confidence in our abilities. By living less in our heads, we think we can improve your mood, wellbeing, and relationships.

Many of us can fall into these negative thinking traps. Beck first coined a psychological term for these called cognitive distortions. Cognitive distortions limit our ability to see things from a balanced “real” perspective and show up in our lives in different ways:

Overgeneralization

Focuses on a single event and makes a conclusion often from negative evidence.

Example: “I failed that one test, now I am never gonna graduate college and get a job.” “My last relationship didn’t work out, so I am never going to get married.”

Polarized Thinking

When you have an all-or-nothing thinking pattern.

Example: “I always fail.” “If I am not perfect, then I am not worthy of love.”

Jumping to Conclusions/Mind Reading

Assuming you know what others are thinking or how they will react, make conclusions with no evidence of what you know to be true.

Example: “He/She/They haven’t responded to my message, he/she/they must be really upset with me.”

Should/Must Statements

Example: “ I must eat healthy all the time.” “I should be more productive even when I am exhausted.”

Personalization/Blaming Others

Taking things personally causes a direct personal reaction to what others say/ Playing the victim role.

Example: “They just ended a meeting abruptly, it must have been because of me.”

Tips for overcoming distorted thinking and reframing unhealthy thoughts:

First recognize that thoughts are not facts.

Write a journal to spot and become aware of unhealthy patterns in your thoughts.

Revise the self-defeating “should/must” rules.

Practice becoming mindful of your tendency to blame yourself when things don’t go as you wish, or as you planned. Try to observe your thoughts without judgment.

Frequently check in with your emotions and challenge your thoughts to check the reality of the situation.

Recognize and remind yourself that you often don’t know why people act as they do.

Be kind to yourself and learn to let go.

Owning your feelings which will allow you to deal with them and move forward with them.

Here are some questions to help you examine and challenge your thoughts:

How do I know if this thought is accurate? Is this thought 100% true?

Am I exaggerating or overestimating the severity of the situation?

What is the evidence for and against this thought or belief?

Am I holding myself to an unreasonable standard?

Am I making this personal when it isn't?

Am I blaming myself unnecessarily?

What would I say to a friend in this situation?

What alternative explanations or interpretations are there to my friends/partner’s/boss’s response?

So what typically goes on in a CBT session?

CBT clinicians emphasize what's going on in the client’s life right now, instead of what happened in the past, to develop more healthy coping skills.

Together with your therapist, as a client you will learn to face your fears instead of avoiding them.

CBT therapists often utilize role play to support you in preparing for potentially problematic interactions with others.

Learning to calm one’s mind and relax one’s body in the here-and-now with the help of your therapist.

There is so much I want to convey to you about eating disorders. I have been a student of eating disorder recovery for the past seventeen years, working in the trenches with recovering people and absorbing, night and day, any materials, knowledge or behaviors that could be helpful to them. With this said, I need first to start at the beginning, assuming you are educating yourself for the first time about this fatal disease, and in need of a basic overview of this illness, which manifests in four major forms (below) and currently affects more than 24 million Americans. Eating Disorders are an array of mental disorders that display unusual eating behaviors or habits with serious health consequences. All eating disorders are rooted in an obsession with food, the shape of one’s body or body weight. Fascinatingly, eating disorders are mental health issues that become physical health issues, interfering with every aspect of a person's functionality, with a host of bodily implications as well as cognitive, psychological and social. Eating disorders are a leading cause of death in teenagers in the U.S.

The symptoms of eating disorders can include food restriction, binges on food, and purging by vomiting or by over-exercising. The average age of onset is 18 years-old for both bulimia nervosa and anorexia nervosa and 21 years old for binge eating disorder. People tend to suffer for a minimum of seven years, if they survive the course of disease. Some are affected throughout the lifespan, spending years in and out of treatment facilities, or worse, never receiving the proper help at all. I will begin my overview by discussing Binge Eating Disorder, which is characterized by recurring binge eating episodes during which a person feels a loss of control and marked distress over his or her eating. Unlike bulimia nervosa, binge eating episodes are not followed by purging, excessive exercise or fasting. As a result, people with binge eating disorder often are overweight or obese.[1]

Bulimia Nervosa is characterized by binge eating (eating large amounts of food in a short time, along with the sense of a loss of control) followed by a type of behavior that compensates for the binge, such as purging (e.g., vomiting, excessive use of laxatives, or diuretics), fasting, and/or excessive exercise. Unlike anorexia nervosa, people with bulimia can fall within the normal range for their weight. But like people with anorexia, they often fear gaining weight, want desperately to lose weight, and are intensely unhappy with their body size and shape.[2]

Anorexia Nervosa is characterized by a significant and persistent reduction in food intake leading to extremely low body weight in the context of age, sex, and physical health; a relentless pursuit of thinness; a distortion of body image and intense fear of gaining weight; and extremely disturbed eating behavior. Many people with anorexia see themselves as overweight, even when they are starved or severely malnourished. [3]

Avoidant Restrictive Food Intake Disorder (ARFID) – according the 5th edition of the Diagnostic Statistics Manual (DSM-5) is seen in my practice often in the pediatric population. Characterized by an eating or feeding disturbance (e.g., apparent lack of interest in eating or food; avoidance based on the sensory characteristics of food; concern about aversive consequences of eating) as manifested by persistent failure to meet appropriate nutritional and/or energy needs associated with one (or more) of the following: significant weight loss (or failure to achieve expected weight gain or faltering growth in children), significant nutritional deficiency, dependence on enteral feeding or oral nutritional supplements, marked interference with psychosocial functioning. ARFID is made known as such when the disturbance is not better explained by lack of available food or by an associated culturally sanctioned practice, and the eating disturbance does not occur exclusively during the course of anorexia nervosa or bulimia nervosa, and there is no evidence of a disturbance in the way in which one’s body weight or shape is experienced. To receive a diagnosis of ARFID, the eating disturbance is not attributable to a concurrent medical condition or not better explained by another mental disorder. When the eating disturbance occurs in the context of another condition or disorder, the severity of the eating disturbance exceeds that routinely associated with the condition or disorder and warrants additional clinical attention. ARFID goes beyond picky eating in toddlers, and needs treatment by an eating disorder professional therapist as well as a specialized nutritionist, and medical monitoring from a pediatrician who is educated in the condition. ARFID is not a phase and can morph into anorexia given the absence of treatment. The information I share is meant to provide a better understanding of four common eating disorders and to dismiss common misconceptions of what eating disorders are. It’s important to note that these are serious medical and mental disorders which do not work themselves out. If you think you have an eating disorder or know someone who might have one, call us today or see a healthcare practitioner who specializes in eating disorders.

We at LIFT understand that approaching the topic of food with children can be daunting for parents. While we can’t predict our children’s reactions, parents remain the most reliable support for their children, and early intervention has proven to be one of the strongest indicators of recovery. Eating disorders are serious disorders and trying for everyone involved. Support for each family member through this time can be crucial to full and successful recovery.

First, trust your instincts! You as a parent can often sense when something is off. Often, individuals with eating disorders do not initially notice them. Your observation and swift response can be a powerful tool for early detection, diagnosis, and treatment. You may find it helpful to educate yourself on the warning signs of eating disorders based upon the age and gender of your child.

It is so important that you do not blame anyone for the development of an eating disorder. Risk and protective factors indicate that it is possible for any one of us to develop an eating disorder at any point in our lives. Instead of spending valuable time and energy in trying to assess and find a cause within the past, the best thing you can do for your child and yourself is to look to the future with hope and determination for recovery.

Next, schedule an appointment with your child’s doctor. In this appointment you can either address the doctor together or privately. A meeting of this sort would be useful to express a list of your concerns to your doctor and receive professional referrals. In some cases the doctor may even recommend going more in-depth with vitals to make a record of it or refer out for more intensive laboratory work. A pediatrician who has known your child for a few years would also have the ability to look at their growth chart and assess the progress made in that regard since the feeding concerns began. This said, refer back to step one if you believe your doctor has chosen a more patience relying approach. It is common to see aspects of weight stigma played out within early assessment of eating disorders, regardless of whether your child is underweight. Your concerns are valid and deserve to be taken seriously.

It’s a good idea to see what kind of professional specialized support you can access within your area. You may choose to look on the internet, ask around your network (perhaps other parents have some ideas or experience with some professionals in your area), or ask your child’s doctor for a referral to an eating disorder specialist they may know of.

This would also be a good chance to learn a little bit about the different levels of care which are available for those with eating disorders. In eating disorder care, there are of care: outpatient, intensive outpatient (IOP), partial hospitalization (PHP), residential treatment (RTC), and medical hospitalization. Each is designed specifically to support the severity of the disorder at any point. It may also be worthwhile to learn a little bit about your insurance policy and understand both in and out of network benefits based upon your plan.

When going through the process of scouting and selecting a professionals help you should also be sure to ask any questions that arise for you so you can have the greatest sense of clarity going forth possible. Any professional who is a prospective candidate for treatment should be able and willing to answer the questions you have regarding themselves, treatment, and payment. You should be sure to get all of the clarification you need before proceeding forth so you are the as comfortable as possible and get a chance to understand procedures.

Last and certainly not least, be sure that you yourself have proper support and care in place to get you through this time. Caring for a child with an eating disorder can be overwhelming and uncertain at times which can create a large sense of isolation. Be sure that you yourself are making sure your own needs are met, you are treating yourself with compassion, have people to rely on, and seek professional support if you feel it would be beneficial. There are many other places for support as well, such as support groups, friends or family who may have gone through similar circumstances with children, or a partner who is in the thick of it with you. There are also many online support groups such as through excellent books and websites.

Psychodynamic therapy is founded on the principles of psychodynamic theories, which express the belief that we are driven by internal psychic energy and strongly influenced by our early childhood experiences. Experiences in our past have lasting effects on the conscious and unconscious parts of our minds. Psychodynamic therapy seeks to understand thought and behavioral patterns. This approach does not focus on problem behaviors, but instead explores the client in a more holistic way. The goal is for the client to gain a deeper insight about themselves as well as form a more positive sense of self.

The psychodynamic school of thought has several foundational theories and uses various techniques. Sigmund Freud is often considered the founding father of psychotherapy. Freud used free association, which is a technique where the client talks about whatever comes to mind in order to bring the unconscious forward. Another technique utilized in this therapy is dream analysis where the client is able to discuss their dreams to bring unconscious motives forward. Another important pilar to psychodynamic therapy is Alferd Adler. He focused on social interest and the roles of familial relationships. He used techniques like early recollections, the clients’ earliest memories. These first memories can offer insight on how the client feels about themselves and the world around them. The client can then work on creating more helpful and productive meanings of their early recollections.

In modern psychodynamic therapy, you can expect the therapist to encourage the client to talk freely about what is going on in their lives, and work towards the client recognizing and interpreting patterns. Psychodynamic therapists use various techniques to access patterns and deep underlying motives. The clinician and client have a trusting relationship that is encouraging and comforting. This process is collaborative and works on discussing thoughts, emotions, and behavioral patterns, in order to promote healthier thinking.

Several clinicians at LIFT, including Mary Dobson, utilize a psychodynamic approach in their work with clients. Psychodynamic is generally not short-term, solution focused work. Rather, it requires a commitment to an ongoing relationship of self inquiry between therapist and client. If you are interested in learning if you are a good candidate for psychodynamic therapy, you may contact us.

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Couples therapy may benefit most couples since very few men and women have had exposure to the tools that foster long-term relationships. While couples work is important, and can be beneficial for any couple, those who are struggling are wise to consider therapy early on, since it will only get worse over time and without intervention, will likely end badly.

Marriage counseling is a type of joint counseling in which a couple seeks help, typically due to relationship issues. It differs from other types of therapy because there are two married individuals involved in each session.

Basically, marriage counseling is meant to help couples understand and resolve conflicts to improve their relationship. At Lift Wellness Group, we provide couples with the tools to communicate with more compassion and less fear while learning how to problem-solve and deal with conflict in a healthy manner.

You don’t need to be struggling in your relationship to seek marriage counseling. In fact, you may have a better result if you don’t wait until your marriage is unraveling.

Types of Marriage Counseling Lift Wellness Group provides:

Cognitive behavioral therapy

The Gottman Method

Emotionally focused therapy (EFT)

Positive psychology therapy

Solution focused therapy (SFT)

Reasons to Consider Marriage Counseling?

Marriage counseling is for any couple who has tried to resolve their issues on their own without success. Unsure if you and your partner fall into that category? Indicators include the following signs:

You have trust issues

You feel a lack of connection, emotionally and physically

You are experiencing sexual issues, or not having sex at all

You have lifestyle or life-goal disagreements (i.e. money, kids, where to live, etc.)

You are reeling from one partner (or both) engaging in infidelity

You are experiencing more difficult days together than peaceful and joyful days

You have poor communication and are unable to agree on anything

You’re constantly fighting or bickering

You’re incapable of problem-solving together or experience unequal decision making

You have a spouse will primarily focus on themselves, with their secondary focus being on attaining the admiration and attention of others

You have a spouse that is manipulative and abusive to you, while they treat everyone else positively (Spouse who is a Narcissist)

Anxiety and stress are words that have become regular fixtures in the collective pandemic and post-pandemic vernacular. While anxiety and stress are normative human experiences, these feelings are meant to be transient and fleeting, observed and allowed to pass through us without necessarily adding judgment or intervention. With that said, lingering concerns about health, economic stability, political division, climate change, and global relations have created a sense of chronic stress that has prompted Americans to seek psychotherapy and counseling services in record numbers for alleviation of symptoms, comfort, coping strategies, and tools. While a blog is never a substitute for tailored mental health advice, I wanted to help by sharing seven of my favorite anxiety and stress busters.

1. Walk It Out

Carving time out of your schedule to get out for a walk or hike in nature can help anyone to feel peaceful and grounded! I prefer to do this in the morning, when I can set an intention for the day, and get to experience an immediate sense of accomplishment for having prioritized self-care. Jim Rohn famously said, “either you run the day, or it runs you.” By taking time for yourself at the beginning of your day, you start some good feelings flowing, and set a precedent for creating pockets of unwind, where you can observe and take pleasure in what is around you. Walking, hiking, trail running, and trail biking also offer the additional benefit of my favorite feel-good chemical- dopamine! Studies have very conclusively found that individuals who exercise regularly are less likely to experience anxiety than those who don’t exercise. Invite a friend, neighbor, a family member, or even a family pet to walk or hike with you and enjoy the double benefit of feeling connected. We at LIFT do regular “walk and talk” therapy in all four seasons (both in-person and telehealth!) to stimulate fresh thinking and processing, change up a routine, and encourage our clients to “move a muscle, change a thought.”

2. Make a Gratitude List

This is a personal favorite way to center, and like #1, it’s a practice best engaged during the morning. With that said, it’s never the wrong time to write a gratitude list! You can write in a journal, in the sand, in a text to your therapist, on a diner napkin at breakfast, in the corner of a book, in your head, or on the notes section of your iPad. A terrific way to keep our minds off of a worry path is to focus thoughts on things that are good, beautiful, and positive about ourselves, and our lives. When we are grateful, we appreciate the value and importance of the people, places, and things who make up our world. I include small, ordinary things in my life on my list (my morning coffee, a book I’m reading or show I enjoy on TV, a joke I heard,) as well as big things (health, my family, my profession, my home.) I encourage clients to try to be as specific, and to include self-appreciation in the list! This can include personal appreciation that you took the time for a self-care ritual (a fresh manicure, a haircut), or even compliments on aspects of you that you are very glad to possess (a good sense of humor, a talent for cooking, a kind heart, a warm smile, a heart for social justice.) It is NO secret that what we focus on increases! Each day brings new problems and obstacles, so we must train the mind to pay attention to the good things. By focusing our thoughts on things that are good, beautiful, and positive, we can keep our minds from dwelling on what troubles us. Make a habit of appreciating your life! Challenge yourself to write down 3-4 pages of gratitude a day. Play some music and write in pretty or artistic handwriting. Include illustrations and exclamation points. If you do this practice daily, try to write different things every day! And, if you’re stumped on what to put down, talk to your therapist and ask her for some ideas. In fact, while you’re at it, put her on your list!

4. Chew Gum

Surprised you with that one, didn’t I? In fact, an intervention study was carried out to examine the effects of chewing gum on occupational stress and related outcomes. 101 volunteers from Cardiff University completed the study. The results showed that chewing gum reduced stress (both at work and outside work), reduced fatigue, reduced anxiety and depression and led to a more positive mood! Fascinatingly, chewing gum was also associated with perceptions of better performance (both at work and outside.) I don’t chew gum every day, but sometimes, on days when I remember to or am very busy, organic/natural gum can serve as a focus enhancer, helping me to stay in the moment and take one task at a time. *Gum is not intended to be over-used, and if you have a history of compulsive gum-chewing and feel this could be a trigger, you can skip right over this step and move straight on to #5!

5. Connect with Other People!

Clients have been reporting loneliness levels to us higher than ever before. The pandemic brought us inward in many positive ways, but many of us are having difficulty reconnecting with our support systems. Call to schedule time to spend with friends and family, whether to hang out or engage in a structured activity. Doing things in-person with those we have deeper connections with and feel close to grows our relationships, allowing us to feel supported and secure. If you feel anxious or stressed about something, talking about it with someone who listens and cares can help you feel more understood and better able to manage. Through openly sharing with others, you’ll put concrete words to what feels like vast emotional overwhelm, and you may realize that you're not alone. Ever feel like you can over-talk about a problem? Try spending time with others in ways that take talking off the table. Skiing, ice-skating, roller-blading, swimming, horseback riding, jumping on the trampoline, cooking classes, movies, concerts, and yoga classes are terrific ways to do so. Fortunately, many of these activities are also easy to enjoy in the pandemic, even as the weather cools. LIFT offers peer support groups that run throughout the year, with virtual and in person options. If you’re feeling perplexed on how to get involved in a peer activity, speak with your therapist to discern if they can get you connected with one of our safe and structured peer groups, or help you to find one that fits.

6. Take a Break from Social Media!

A 2018 University of Pennsylvania study found that reducing social media use to 30 minutes a day resulted in a significant reduction in levels of anxiety, depression, loneliness, sleep problems, and Fear of Missing Out (FOMO.) You don’t need to completely cut back on your social media use to improve your mental health. I am sure that by now, many if not most of you readers have seen the recent news on social media and its averse impact on sleep and mental health. Social media has now been linked to depression, anxiety, low self esteem, and even suicidality, most significantly in teens. (Although, I don’t know why we are surprised that an app designed to objectify and rank “hot” women against one another on a college campus makes women feel badly about themselves!)

I don’t think that responsible use of social media is all bad. Our Instagram handle, features lots of body positive accounts, affirmations, mood regulation tools, inspiring stories, and relationship tips. If you look at who we follow, you’ll find a world of resources that are similar. Our social media accounts are almost all mental health related follows, which sure hit differently than the keeping-up-with-the-jones and influencer posts! Remember, what you focus on increases – so change the lens you’re looking at the world through! Cancel the triggering accounts and subscribe to things that make you smile. Social media will take on a whole new utility for you!

7. Get Enough Relaxation, Nourishment and Sleep!

Sitting in front of the TV or computer typically isn't genuine relaxation…Unless we’re talking about Ted Lasso! Depending on what you're watching or doing, it could even make you more tense. The same is true for alcohol, drugs, or tobacco., which may seem to relieve anxiety or stress, but actually create a false state of relaxation that's short lived. If you’re drinking alcohol in the evening to relax, what your body may really need is a few days off, focused on sleep and hydration. In order to really relax, remember that our bodies crave a routine of relaxation techniques. Deep breathing, yoga, meditation or even tai chi are practices that have an immediate demonstrable effect on the mind. In fact, deep breathing helps to relax a major nerve that runs from the diaphragm to the brain, sending a message to the entire body to relax, loosen up and let go!

Have you ever heard of the phrase, “Hungry, Angry, Lonely, Tired?” When we’re any of these things, we’re on the brink of emotional dysregulation and poor decision making. Not eating enough calories for your Body Mass Index and not eating a well-balanced diet WILL amplify or cause anxiety and stress. If you’re presently undereating or engaging in disordered eating behaviors, speak up and get help from a specialist. You will not feel an improvement in mood until your caloric intake is sufficient for your daily metabolic needs.

Foods that are rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety. Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. This study used supplements containing omega-3 fatty acids. I don’t enjoy fish, so I take supplements. In mice, diets low in magnesium were found to increase anxiety-related behaviors. Foods naturally rich in magnesium may help a person to feel calmer. Some examples include leafy greens, such as spinach and Swiss chard, legumes, nuts, seeds and whole grains. If you’re under the care of a dietitian at LIFT or elsewhere, ask them about your interest in mood-enhancing foods! After all, food is medicine!

I hope these tips are tangible, helpful and constructive. Let me know if you decide to integrate any of them in your wellness repertoire!

Dialectical Behavioral Therapy has become a cornerstone of recovery from emotional upset. We are thrilled to present the opportunity for the entire local community to learn these life-changing skills. This peer support therapy group is open to ALL (in person in Westport, as well as virtually throughout the US,) and will provide your teen with tangible coping and self-regulation strategies, social skills, reduced events of anger, self-harm and substance misuse, and radical improvements in depressive symptoms.

When you hear the word “addict,” what comes to mind? A person on the street begging for money? What about a person slumped over on the train that hasn’t moved in the last two stops? Those are the stereotypical images that come to mind when we think of addiction. Many do not think of our neighbors, who drive a Tesla, recycle, serve on the Board of Ed, and have a house in Stratton. We may watch with admiration the vivacious woman who sets off jogging every morning when the sun shines through the window, not understanding that if her four walls could talk, they would paint a different picture. Current statistics tell the true story, which is that nearly 21 million Americans have at least 1 addiction, and less than 10% receive treatment.

Have you noticed how attitudes towards therapy and addiction treatment have been shifting as the millennial generation reaches adulthood? What was kept secret and “swept under the rug” by previous generations is now outwardly discussed, and engaging in mental health recovery and trauma work have become nearly as normalized as going to the dentist, the gym, or getting your nails done. While the stigma towards personal recovery work is changing, a stigma remains towards people with an active addiction, making it far less likely that they will receive the treatment they need.

A few years ago, I saw a post while scrolling through Facebook that said, “Why is Narcan free but insulin so expensive?” Under the post there were many comments that seemingly wanted anyone who was revived by Narcan to be burned at the stake. My takeaway from that post is the first lesson in addiction recovery, which is rooted in psychology: we must see people first. This begins with how addiction is talked about, and with being intentional about the language we use. People are not their disorders, they are people. A powerful shift is created when we identify someone with addiction as ‘suffering from a substance use disorder,’ rather than labeling them an ‘addict. For recovery to be accessible to all, addiction must be treated as an illness, not a fixed characteristic.

An essential lesson in addiction recovery rooted in psychology comes from the Rat Park study in the 1970s. Dr. Bruce Alexander conducted an experiment in which he put rats alone in a cage with two water bottles, one laced with heroine. The rat would choose the heroine laced water and later overdose. However, when the rats were in community with other rats and engaging activities, the rats would choose the regular water. Similarly, when humans are engaged in their communities and involved in activities, they are less likely to engage in substance use behavior. Humans are wired for connection, and humans love to be entertained. This study has always represented to me the power of peer groupwork like Alcoholics Anonymous, or the many groups available at LIFT Wellness, where individuals are brought together for community, connection, and understanding, thus alleviating the powerful urge to get core needs met through substances such as alcohol, restrictive or emotional eating, or other compulsive behaviors.

Perhaps the most important lesson in addiction recovery rooted in psychology is understanding trauma. Trauma is the number 1 gateway drug. Trauma can mean different things to different people; we like to say there are “trauma with a lowercase t, or a capital T.” Being a victim of abuse, not having access to healthcare and self-medicating, not being able to afford housing, generational poverty, bullying, rejection, or growing up with emotionally unavailable parents can cause adverse childhood experiences (ACE’s.) An estimated 20% of Americans who have a depressive disorder or anxiety disorder, also go on to develop a substance use disorder. To understand addiction, we must understand trauma and the ways in which people attempt to numb instead of heal. Rather than face repressed and difficult emotions, individuals will often choose to avoid their pain by numb with drugs, alcohol, overeating, undereating, overexercise, shopping, gossip, gambling, social media, tv, or video games. Many feel that if they were to still themselves and open to the wok of expressing their trauma, they would not be able to withstand the resulting emotions- and this is untrue. With a trusted support system, we are capable of feeling all of our true and real feelings, and releasing the bonds of entrenched generational legacies of repression, secrecy, and denial. Regardless of which model of addiction recovery one subscribes to, this work is at the root of recovery for all sufferers.

In closing, please remember that addiction comes in all shapes, sizes, colors, and tax brackets. To live as part of the solution, keep in mind that while empathy, compassion, and access to affordable healthcare and housing may not be able to take away trauma, these things comprise the start to a healing journey for all.

March is National Nutrition Month; a month dedicated to education around the importance of good nutrition and exercise as part of a healthy lifestyle. Every year, the Academy of Nutrition and Dietetics (AND) chooses a theme to focus on; this year’s theme is to “Celebrate A World of Flavor.” I love that this year’s theme is focused on inclusivity, and the fact that there is no one set model of “health” for all people. I want to focus on the importance of finding ways to respect bodies for what they need in ways that are manageable for people’s lifestyles, cultures, and differences. Here are a few tips to focus on “Celebrating a World of Flavor” and finding your “healthy” this month and the rest of the year:

1. Focus on a Variety of Foods

It’s important to nourish your body in ways that make you feel physically, mentally, and emotionally well. This means eating a large variety of foods from all the food groups- grains, proteins, fruits, vegetables, and dairy. Eating ONLY foods that you might label as “healthy” can quickly become unhealthy when ignoring foods you enjoy. I always encourage people to normalize that all foods (yes- cookies, ice cream, ~tasty foods~) can fit in a healthy diet as long as we practice moderation and variety. I recognize that in this day and age it can be difficult to find balance with our busy schedules. Therefore, it can be helpful and fun to plan a weekly menu in advance with your family members to ensure adequate variety. This way, you can try foods from new cuisines and cultures at least a few times per month and explore your taste preferences.

2. Explore Your Cultural Identity

"Celebrating the cultural heritage, traditions and recipes from all people is a tasty way to nourish ourselves, learn about one another and find appreciation in our diversity" says Registered Dietitian Nutritionist Libby Mills, a spokesperson for the AND. Ask your loved ones about family traditions and enjoy bonding over these. It can be fun and exciting to recreate old family recipes together, and keep these traditions alive from generation to generation. I encourage you to also create new traditions around food together with your loved ones.

3. Find Joy in Food

Food is such an important part of our daily lives; it is so crucial to our mental and physical health to enjoy the foods that we fuel our bodies with. If we ignore our cravings, our bodies and minds will continue to ruminate and think about these foods until the craving is satisfied. Sometimes, if we hold off for too long, it can lead to disordered behaviors and negative feelings around certain foods. Food is meant to be social, nourishing, emotional, and fun. I want to stress the importance of allowing yourself to eat the foods that you enjoy, in moderation! All foods can be included as part of a healthy diet when eating in balance and variety. Check out your local grocery stores for cooking inspiration and try having some fun in the kitchen! Cooking and trying new recipes/cuisines together can be a great way to bond with your family members, or even practice self care for you!

4. Move Your Body in Ways You Feel Good

We have all been taught that exercise is an important part of a long and healthful life. But most people don’t recognize the harms and physical damage of compulsive and unenjoyed activity. When we don’t fuel our bodies appropriately or are forced to participate in activity, the thought of exercise becomes dreadful, unappealing, and harmful to our mental and physical health. These patterns do not set us up for lifelong, positive relationships with exercise and our bodies. This month, I challenge you to find an activity that makes you feel happy, energized, and fulfilled. Light activities such as walking the dog, stretching, throwing a baseball, etc. are all ways to get active (as long as you are appropriately nourished to do so). Support local business by checking out yoga studios, climbing gyms, swimming classes, ice skating rinks, etc. Make sure you are enjoying yourself and honor your body when it does not feel up to exercise!

5. Meet With a Registered Dietitian

The world can be an intimidating and confusing place in regards to nutrition and finding what’s “healthy” for you. Unfortunately, the media is full of products which are meant to sell and fail in the long run; just so after you’re feeling down, you’re back to buy it again. Dietitians can help with deciphering these unclear messages and help find ways to respect your individualized cultural and medical needs in the world of nutrition. Please feel free to reach out to schedule sessions with a dietitian to help reach your long term goals and lead a healthy lifestyle that’s best fit for you.

DBT: Teen Peer Support Group Series Starts Tuesday, March, 14 @ 5pm

Our team of certified and trained eating disorder experts provides comprehensive outpatient and intensive outpatient eating disorder treatment for the following conditions:

Anorexia Nervosa

Bulimia Nervosa

Binge Eating Disorder

Compulsive Overeating or Emotional Eating

Avoidant Restrictive Food Intake Disorder (ARFID)

Compulsive Exercise

Orthorexia

Body Dysmorphia

Chronic Yo-Yo Dieting and Disordered Eating

BODY MATTERS: A TAILORED RECOVERY APPROACH TO EATING AND FEEDING DISORDERS, FOOD ADDICTION, AND PROBLEMATIC BODY IMAGE

As a certified eating disorder specialist and a licensed marital and family therapist, Mary Dobson views eating issues from both an intra-psychic and inter-personal framework.

LIFT employs a multifaceted, results-driven and personalized approach to address the myriad of psychological, neurobiological and medical implications of eating disorders. Our treatment process leverages the strength and power of families (natural environmental supports) as well as skilled auxiliary providers (our partnered panel of medical doctors and nutritionists) in a client’s recovery efforts.

Our weight science informed approach utilizes family-based therapy, exposure response prevention (ERP) and dialectical behavior therapy (DBT) to help clients develop the tools of emotion regulation, distress tolerance, and inter-personal efficacy.

Whether you are facing a clinical eating disorder such as anorexia, bulimia or binge eating disorder, or struggling with repeated dysfunctional patterns relating to food, exercise and body image, LIFT clinicians work to co-create a personalized action plan with you to set you towards revolutionizing current behavior and unleashing a healthier, happier you.

FOOD AND THE FAMILY

Your relationship with food and body does not merely impact you: it affects family dynamics, romantic relationships, career aspirations and parenting outcomes. Your food choices and amounts send a message about your self estimation to bosses, friends and loved ones. LIFT is the only center on the east coast to effectively implement Family-Based Treatment in an individual’s recovery efforts.

Eating is a family affair. As the former director of residential treatment centers, I have expertise in treating food issues and body loathing, while triaging families in crisis. Children and adolescents take cues about food from parents, loved ones and peers. Often the entire family is in need of a reassessment of eating patterns. In these cases, I will gently work with you to get your family back on track. My approach is nonjudgmental and meet-you-where-you’re-at. Therapy is a journey that we are on together, and the goal is insight that drives behavioural change and an improved quality of life.

— Mary Dobson, LMFT, CEDS, CEO & Executive Director, LIFT Wellness Group

BODY DYSMORPHIA: WHO SUFFERS?

More than ever, societal demands place pressure on both sexes to maintain an unachievable physical ideal. Throughout the media, we see proof that Americans are obsessed with extreme food and exercise behavior.Our culture is obsessed with food: simultaneously glorifying and demonizing it.Learn to break free of the yo-yo of extreme eating and exercise behaviors, while finding balance and enjoyment in food, and love for your body.

We collaborate with the premier eating disorder experts in Fairfield County: registered dietitians, medical doctors and other specialists. We conduct comprehensive assessments of clients to determine a course of action that meets their specific needs and engage professional resources to support clients in their recovery process.

Your life can be richer and more joyful. Your relationship with food and your body matters. You matter. We are waiting to take your call for a phone consultation.

According to the National Eating Disorders Association (NEDA), “35% of ‘normal’ dieters progress to pathological dieting.” For a number of reasons, college students are at increased risk of developing an eating disorder that could have long-term adverse health effects.

To learn more, check out the infographic below created by Regis College’s Post-Master’s Certificate program.

Have you or a loved one been impacted by an eating disorder? Do you suspect someone you love may suffer? Are you looking to engage in prevention work, but aren’t sure exactly how to get involved?

In honor of Eating Disorder Awareness Week, you are invited to a community breakfast and open house, hosted by the LIFT Wellness Clinical Team in collaboration with NEDA.

“Strength through Experience and Knowledge:” The LIFT Wellness team is pleased to invite you for breakfast, networking, discussion, safe story sharing, and Q&A with certified eating disorder professionals and dietitians, to be held Wednesday, March 1, 2023, 10am-11:15am, at our main campus, 8 Myrtle Avenue, Westport.

All are welcome: 2023 is an opportunity to center on lived experiences and eating disorder education, which are essential catalysts for awareness and change.

In our collective effort, we welcome individuals from EVERY walk of life: folks with lived experience, family members, and friends; students, educators, and coaches; professionals, health care providers, and organizations committed to raising awareness of eating disorders.

EDAW (Eating Disorders Awareness Week) is an annual campaign to educate the public about the realities of eating disorders and to provide hope, support, and visibility to individuals and families affected by eating disorders.

There is so much I want to convey to you about eating disorders. I have been a student of eating disorder recovery for the past seventeen years, working in the trenches with recovering people and absorbing, night and day, any materials, knowledge or behaviors that could be helpful to them. With this said, I need first to start at the beginning, assuming you are educating yourself for the first time about this fatal disease, and in need of a basic overview of this illness, which manifests in four major forms (below) and currently affects more than 24 million Americans. Eating Disorders are an array of mental disorders that display unusual eating behaviors or habits with serious health consequences. All eating disorders are rooted in an obsession with food, the shape of one’s body or body weight. Fascinatingly, eating disorders are mental health issues that become physical health issues, interfering with every aspect of a person's functionality, with a host of bodily implications as well as cognitive, psychological and social. Eating disorders are a leading cause of death in teenagers in the U.S.

The symptoms of eating disorders can include food restriction, binges on food, and purging by vomiting or by over-exercising. The average age of onset is 18 years-old for both bulimia nervosa and anorexia nervosa and 21 years old for binge eating disorder. People tend to suffer for a minimum of seven years, if they survive the course of disease. Some are affected throughout the lifespan, spending years in and out of treatment facilities, or worse, never receiving the proper help at all. I will begin my overview by discussing Binge Eating Disorder, which is characterized by recurring binge eating episodes during which a person feels a loss of control and marked distress over his or her eating. Unlike bulimia nervosa, binge eating episodes are not followed by purging, excessive exercise or fasting. As a result, people with binge eating disorder often are overweight or obese.[1]

Bulimia Nervosa is characterized by binge eating (eating large amounts of food in a short time, along with the sense of a loss of control) followed by a type of behavior that compensates for the binge, such as purging (e.g., vomiting, excessive use of laxatives, or diuretics), fasting, and/or excessive exercise. Unlike anorexia nervosa, people with bulimia can fall within the normal range for their weight. But like people with anorexia, they often fear gaining weight, want desperately to lose weight, and are intensely unhappy with their body size and shape.[2]

Anorexia Nervosa is characterized by a significant and persistent reduction in food intake leading to extremely low body weight in the context of age, sex, and physical health; a relentless pursuit of thinness; a distortion of body image and intense fear of gaining weight; and extremely disturbed eating behavior. Many people with anorexia see themselves as overweight, even when they are starved or severely malnourished. [3]

Avoidant Restrictive Food Intake Disorder (ARFID) – according the 5th edition of the Diagnostic Statistics Manual (DSM-5) is seen in my practice often in the pediatric population. Characterized by an eating or feeding disturbance (e.g., apparent lack of interest in eating or food; avoidance based on the sensory characteristics of food; concern about aversive consequences of eating) as manifested by persistent failure to meet appropriate nutritional and/or energy needs associated with one (or more) of the following: significant weight loss (or failure to achieve expected weight gain or faltering growth in children), significant nutritional deficiency, dependence on enteral feeding or oral nutritional supplements, marked interference with psychosocial functioning. ARFID is made known as such when the disturbance is not better explained by lack of available food or by an associated culturally sanctioned practice, and the eating disturbance does not occur exclusively during the course of anorexia nervosa or bulimia nervosa, and there is no evidence of a disturbance in the way in which one’s body weight or shape is experienced. To receive a diagnosis of ARFID, the eating disturbance is not attributable to a concurrent medical condition or not better explained by another mental disorder. When the eating disturbance occurs in the context of another condition or disorder, the severity of the eating disturbance exceeds that routinely associated with the condition or disorder and warrants additional clinical attention. ARFID goes beyond picky eating in toddlers, and needs treatment by an eating disorder professional therapist as well as a specialized nutritionist, and medical monitoring from a pediatrician who is educated in the condition. ARFID is not a phase and can morph into anorexia given the absence of treatment. The information I share is meant to provide a better understanding of four common eating disorders and to dismiss common misconceptions of what eating disorders are. It’s important to note that these are serious medical and mental disorders which do not work themselves out. If you think you have an eating disorder or know someone who might have one, call us today or see a healthcare practitioner who specializes in eating disorders.

The week of February 24 to March 1 marks National Eating Disorder Awareness (NEDA) week.

The 2020 theme for #NEDAwareness is “Come as You Are: Hindsight is 20/20.” This year’s theme is meant to convey that everyone’s story — no matter their identity or where they are on their journey to self-acceptance — is valid and worthy of representation. NEDA hopes that this theme will encourage people to reflect on any positive steps (regardless of how small) they have taken toward accepting themselves.

NEDA is a non-profit dedicated 365 days/year to working towards supporting those affected by eating disorders. We at LIFT, who work in the trenches with eating disorders daily throughout the year, know how imperative it is that there is a week dedicated to reminding everyone of the devastating effects eating disorders have on our society—and people we love.

This year, several powerful organizations have teamed up to shed light on the health crisis caused by eating disorders. For one, Aerie and NEDA have joined forces with Aerie’s graphic tee, which will donate 100 percent of profits to NEDA.

Further, by sharing any untouched photo of yourself on Instagram and using the tag #AerieREAL @aerie, the retailer will donate $1 to NEDA. (Over the last four years, Aerie has donated over $11,000 to NEDA, and we have the ability to nearly double that amount this year!)

Eating disorders have the highest mortality rate of any mental illness AND will affect 30 million Americans at some point in their lives – yet misinformation continues to keep people from getting access to the right kind of help. 65% of American women struggle with subclinical disordered eating, which can be as damaging to mental and physical health as diagnosed eating disorders. Subclinical disordered eating is any behavior that may not yet fit the medical definition of an eating disorder, but can be a precursor to one, and worse, fuels diet culture and impacts genetically vulnerable individuals who may be susceptible and prone to full-blown disorder. For example, dieters fall into the category of subclinical disordered eating, and dieters are 18x more likely than non-dieters to develop an eating disorder. During NEDAwareness Week, communities across the country join the National Eating Disorders Association (NEDA) to raise awareness through social media campaigns, legislative advocacy, building lightings, local events, and many more activities. LIFT encourages you to visit the NEDA website to learn more.

We at LIFT understand that approaching the topic of food with children can be daunting for parents. While we can’t predict our children’s reactions, parents remain the most reliable support for their children, and early intervention has proven to be one of the strongest indicators of recovery. Eating disorders are serious disorders and trying for everyone involved. Support for each family member through this time can be crucial to full and successful recovery.

First, trust your instincts! You as a parent can often sense when something is off. Often, individuals with eating disorders do not initially notice them. Your observation and swift response can be a powerful tool for early detection, diagnosis, and treatment. You may find it helpful to educate yourself on the warning signs of eating disorders based upon the age and gender of your child.

It is so important that you do not blame anyone for the development of an eating disorder. Risk and protective factors indicate that it is possible for any one of us to develop an eating disorder at any point in our lives. Instead of spending valuable time and energy in trying to assess and find a cause within the past, the best thing you can do for your child and yourself is to look to the future with hope and determination for recovery.

Next, schedule an appointment with your child’s doctor. In this appointment you can either address the doctor together or privately. A meeting of this sort would be useful to express a list of your concerns to your doctor and receive professional referrals. In some cases the doctor may even recommend going more in-depth with vitals to make a record of it or refer out for more intensive laboratory work. A pediatrician who has known your child for a few years would also have the ability to look at their growth chart and assess the progress made in that regard since the feeding concerns began. This said, refer back to step one if you believe your doctor has chosen a more patience relying approach. It is common to see aspects of weight stigma played out within early assessment of eating disorders, regardless of whether your child is underweight. Your concerns are valid and deserve to be taken seriously.

It’s a good idea to see what kind of professional specialized support you can access within your area. You may choose to look on the internet, ask around your network (perhaps other parents have some ideas or experience with some professionals in your area), or ask your child’s doctor for a referral to an eating disorder specialist they may know of.

This would also be a good chance to learn a little bit about the different levels of care which are available for those with eating disorders. In eating disorder care, there are of care: outpatient, intensive outpatient (IOP), partial hospitalization (PHP), residential treatment (RTC), and medical hospitalization. Each is designed specifically to support the severity of the disorder at any point. It may also be worthwhile to learn a little bit about your insurance policy and understand both in and out of network benefits based upon your plan.

When going through the process of scouting and selecting a professionals help you should also be sure to ask any questions that arise for you so you can have the greatest sense of clarity going forth possible. Any professional who is a prospective candidate for treatment should be able and willing to answer the questions you have regarding themselves, treatment, and payment. You should be sure to get all of the clarification you need before proceeding forth so you are the as comfortable as possible and get a chance to understand procedures.

Last and certainly not least, be sure that you yourself have proper support and care in place to get you through this time. Caring for a child with an eating disorder can be overwhelming and uncertain at times which can create a large sense of isolation. Be sure that you yourself are making sure your own needs are met, you are treating yourself with compassion, have people to rely on, and seek professional support if you feel it would be beneficial. There are many other places for support as well, such as support groups, friends or family who may have gone through similar circumstances with children, or a partner who is in the thick of it with you. There are also many online support groups such as through excellent books and websites.

WHAT IS BINGE EATING DISORDER

Almost everyone occasionally finds comfort in food and overeats on occasion. This is totally normal and typical for the fast paced, stressful world that we live in today. Emotional eating can be a way of sometimes coping with stress and is part of normal life. On the other hand, individuals struggling with Binge Eating Disorder (BED) may experience this at a more frequent and extreme level. This may include eating much more than most people would in a sitting on a weekly basis (at least 1 day a week for 3 months), feeling out of control and guilty around food, and eating until uncomfortably full with or without feeling physically hungry. BED is not associated with compensatory behaviors such as excessive exercise, purging, or fasting as is common in other eating disorders such as Anorexia and Bulimia.

SIGNS AND SYMPTOMS

Since many children and teens struggling with BED feel embarrassed or guilty about their food behaviors, many do not reach out for support or share their struggles with family members. It’s important to look for key signs and symptoms that your child may be struggling such as:

Large quantities of food missing, hidden wrappers, and sneaking food

Eating unusually large amounts of food in a specific amount of time, such as over a two-hour period

Rapid weight fluctuations

Regularly skipped meals throughout the day

Frequent isolation and eating in private

Increased feelings of depression, guilt, or shame

HOW TO SUPPORT

Allow all foods to be available in the home. We tend to sometimes place moral values on our food, calling things “good” and “bad.” This is normal in the world that we live in today, full of diet advertisements and toxic food/body culture. It’s important to try to take these words away from food and understand that all foods can be healthy when eating in variety and moderation. By only allowing desserts on special occasions and labeling certain foods as “off limits,” it may trigger kids to eat excessively when given the option since they don’t know the next time they will be “allowed” to have it. It also puts a feeling of guilt for eating “bad” when in reality they are honoring their body’s physical and mental cues for hunger.

Eat consistently throughout the day. Skipping meals may cause your child to feel overly hungry and out of control around food. This is the body’s natural reaction to extreme hunger; it is no longer able to sense its true cues and may end up leading to binging behaviors. Try helping your children with packing lunch for school and asking if they need assistance with preparing breakfast in the morning to keep on a consistent eating schedule.

Speak positively about yourself. Children learn by example and tend to hold onto your words more than you might think. Showing your child that you can love and appreciate your body (and the food you eat) for what it does will help them try to feel the same way, especially with all of the bodily changes during puberty.

Start the conversation. Instead of making statements around food such as “Are you sure you’re hungry for all of that?” and “Do you really want to be eating that?” try reframing your statements to focus on your child’s struggles. Asking questions/making statements such as “How can I support you right now?” or “It looks like you might be struggling, I’m here for you” can be helpful to open the conversation around the triggers and stressors in your loved one’s lives. It can be really difficult to reach out for support especially when feeling shame and guilt around eating patterns and body image. Showing that you care and accept them as they are rather than focusing on the behavior can be helpful for building trust and allowing them the space to talk.

Practice movement as a family. Getting outside together as a family can be a great way to relieve stress and improve relationships and mental health. As the weather gets nicer, try going for walks with the dog, swimming at the beach, or playing sports as a family to continue to practice having an active and fun lifestyle.

Seek treatment. Treatment for eating disorders is readily available by mental health professionals and can include many different courses of action. At Lift, you can seek out treatment that works for you and your loved ones including individual therapy, group therapy, parent support sessions, nutrition therapy, and psychiatry.

References:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington, DC: Author.