Therapy That Works...

Weight Loss - Resisting Self-Sabotaging Thoughts About Eating - By Chris Gearing

Monday, July 21, 2014

Watch Dr. Sylvia Gearing describe some of the most common self-sabotaging thoughts about eating and how you can stay on track to your weight loss goals - click here.

Over the years, I’ve become convinced that the chief reason diets fail is that we don’t really understand the psychology of dieting.

We are usually competent at a million other things—our work, our marriage, parenting our kids. But the task of really taking care of our bodies and regulating our food is often left for another day. Now here are some important things that you can do to dispute your negative thinking about dieting:

Plan, Plan, Plan

In Dr. Judith Beck’s best selling book, she reminds us that planning for dieting is essential. We know that a clearly defined path bolsters successful change. Without a dedicated food plan, exercise regimen, and proper psychological tools, dieting will be much more difficult.

Disputing Hopelessness

Dr. Beck’s brilliant method of response cards can help you dispute the negative thoughts that float through your mind and undermine your resolve. With each negative thought, write a positive reply that reinforces reality. For example, if you say to yourself that dieting is hopeless, reply that you’ve done harder things before and there is always a choice in what you eat.

Meditating For Success

Dr. Beck recommends using the skills of mindfulness to calm your mind and prevent overeating. Try taking slow, deep breaths for ten minutes while you allow your body and thoughts to slow in pace and intensity. Taking the time to calm your mind will help you establish full control over your food choices.

Savor The Moment

Dr. Beck also recommends using mindfulness techniques when you are eating. Slowly and carefully chew each bite while sitting. Allow your body to consume the food without stress or hurry. Taste each bite completely and focus on how full you are feeling. Redefine your concept of feeling full and when to stop eating.

Self Congratulate

Once you begin to lose weight, make sure to acknowledge your accomplishment. Most of us forget that positive self talk is the fuel to keep us going. Taking a moment to congratulate yourself will help you hit the next weight loss goal!

For the best and most comprehensive guide to successful dieting using the power of cognitive techniques, read Dr. Judith Beck’s books on the Beck Diet Solution.

If you know someone who is struggling with the emotional and psychological aspects of weight loss, please seek the assistance of a clinical psychologist.

Sources:

"The Beck Diet Solution" Series by Dr. Judith Beck

Weight Loss - Identifying Overeating Triggers - By Chris Gearing

Wednesday, July 16, 2014

Watch Dr. Sylvia Gearing describe how you can identify triggers that may cause you to overeat even when you're dieting - click here.

In order to control your eating effectively, you have to identify your own triggers to overeating.

Here are some of the most common overeating triggers:

Environmental Triggers such as being near food or seeing food online or on a TV show.

Mental Triggers like thoughts about a meal or a particular type of food.

Emotional Triggers such as when we use food as a coping tool to manage our stress, anxiety, or depression. However, food can also be used to express happiness, excitement, or even for a celebration.

Social Triggers are one of the main ways that many of us struggle. We love to eat out with friends and family, and its hard to turn down family cooking too.

Another important step is to identify your self-sabotaging thoughts:

Denial: We deny how important it is for us to regulate our food.

Hunger: The discomfort of deprivation can be difficult to withstand.

Feeling Full: Some of us insist that we feel full at the end of a meal rather than learning that tolerating some slight hunger is normal and acceptable.

Emotional Eating: The most common sabotaging thought and the most difficult to regulate since it can be so entrenched.

Shame and Self-Loathing: Often these thoughts can lead us into despair, which can lead us to excessive eating.

Entitlement: Witnessing the eating habits of others who can eat without worry and not gain weight is difficult. We often feel angry and resentful that our bodies are not similarly wired.

If you know someone who is struggling with the emotional and psychological aspects of weight loss, please seek the assistance of a clinical psychologist.

Sources:

"The Beck Diet Solution" Series by Dr. Judith Beck

Weight Loss – Is Emotional Overeating Sabotaging Your Weight Loss? - By Chris Gearing

Monday, July 14, 2014

Watch Dr. Sylvia Gearing describe how emotional overeating may be holding you back from losing weight - click here.

One third of Americans meet the medical definition of obesity and many others carry excess pounds that their doctors wish they would shed.

As intelligent and resilient as most of us are, it is confusing why we struggle so much with food. Here are some key factors that can derail you from weight management success:

Begins In The Mind

All weight loss begins in the mind. Without understanding your relationship between your emotions and food, you cannot change the habits that interfere with your ability to lose weight. All overeating begins the same way: a trigger leads to a thought, the thought creates an emotion, and the emotion leads to a choice to eat.

Releasing Tension

Many of us eat to soothe internal tension or anxiety. Your raging emotions tell you that eating will calm you down. Once the decision is made to eat, you feel a little better. What many of us miss is that we can also reduce our tension by deciding not to eat. The active decision to not eat can provide the same tension release as choosing to eat.

There Is No “Try”

Most of us take our self-sabotaging thoughts about food at face value. We try to not eat popcorn at the movies or we promise to not have another cookie at the party. But then we read an upsetting text or see an ex-girlfriend. The uptick in emotion can cause us to lose self-control in the moment.

If you know someone who is struggling with the emotional and psychological aspects of weight loss, please seek the assistance of a clinical psychologist.

Sources:

"The Beck Diet Solution" Series by Dr. Judith Beck

Weight Loss - How Does Overeating Start? - By Chris Gearing

Monday, July 07, 2014

Watch Dr. Sylvia describe some of the ways overeating can start and why it can be so difficult to overcome - click here.

With one third of Americans meeting the medical definition of “obese,” we are struggling as a society to understand how to manage our relationship with food. Lifelong weight issues can sometimes be caused by metabolic issues or other medical problems. However for those of us without medical issues, we must be aware of some key issues with how we treat food that prevent us from weight management success:

Basic Instinct

Our relationship with food begins at birth. As infants, we learn that food quiets our rumbling tummies, is pleasurable, and can even bring a certain degree of comfort. Food begins to be associated with security, wellbeing, and happiness from an early age.

Inescapable Need

Like the air we breathe, we cannot escape the need to eat food. We can’t “give it up” or swear to never touch it again like drugs or alcohol. The fact that food is unavoidable is one reason why we struggle with it.

Eating To Soothe

Since food is so centrally associated with feelings of comfort early in life, many of us tend to use it to regulate or soothe difficult emotions. Since our emotional math is simplistic as children (such as,“I’ll eat this to feel better”) it is understandable why overeating becomes so entrenched early in life as a coping skill.

Overeating Cycle

Whenever we gain weight, there is an automatic emotional cost. Self-loathing and anger are common. We then overeat to regulate the negative feelings that come from unwanted weight gain. Round and round we go, and the cycle can overwhelm us before we know what’s happened.

Binge Eating

Many of us who struggle with food develop Binge Eating Disorder in which we lose control over how much we eat. Here are some of the symptoms of BED:

  • Overeating in a rapid fashion
  • Regularly overeating at meals and in between
  • Rituals with food such as eating only in the car or secretive eating behaviors
  • Feelings of shame and disgust

Weight loss can be sabotaged by significant psychological and emotional challenges. If you know someone who is struggling with the psychological aspects of weight loss, please seek the assistance of a clinical psychologist.

Sources:

"The Beck Diet Solution" Series by Dr. Judith Beck

KTXD 47 - Weight Loss Mentality - By Chris Gearing

Friday, June 13, 2014

Watch Dr. Sylvia Gearing on KTXD 47 discussing the best psychological mindset for successful weight loss - click here.

Psychological Resilience - The Advantages of Mind Over Emotions - By Chris Gearing

Friday, May 02, 2014

Watch Dr. Sylvia Gearing discuss some of the benefits of using your logical mind to focus the emotional centers of your brain - click here.

Here are several advantages of using your logical mind rather than your emotions:

See The Whole Board

Master chess players often remind students that one of the keys to winning at chess is to be aware of the whole board. They know where every piece is on the board and they have a good idea what their opponent will try next turn. When you remain calm and can objectively work through every detail and issue, you have a better chance of solving the problem. You can understand what happened, how it happened and what you might have done differently. Your thinking will remain clear, disciplined, and accurate.

Leading With Focus

If your mind is clear and focused, you are better able to understand and work with those around you. By keeping your emotions well regulated, you can actually hear and understand what other people are thinking and feeling. It’s much easier to maintain order during tough times when you are calm and in control of your feelings.

Two Become One

Research has shown that we are most effective when our logical minds are working hand-in-hand with our emotional centers. By slowing down and remaining calm, our analytical abilities can partner with our emotions to create a new solution that may not have been obvious at first.

Most importantly, positive outcomes generate self-confidence and a belief that you can handle the problems that you face.

Psychological Resilience - How To Strengthen Your Willpower - By Chris Gearing

Wednesday, April 30, 2014

Watch Dr. Sylvia Gearing discuss how you can build your willpower and take back control - click here.

One of the most important parts of resilience during tough times is the ability to govern your emotions effectively.

Your emotions can overwhelm your logical mind and you can be swept away by the twists and turns of what is happening around you. The resilient mind is able to focus and redirect your mind away from the cascade of stress and anxiety. Many of us slip into negative emotions with ease due to previous traumas.

In fact once you’ve experienced depression, you’re twice as likely to slip back into depression in the future.

Lets face it though, our minds only have so much firepower. Research has proven that willpower is a limited resource, and we can eventually lose our logical minds and let our emotions take over. Our good judgment can be compromised by immediate, disruptive emotions that distract us from solving the problem.

One of the best things you can do to build resilience is to practice remaining calm, focused, and determined in every day situations.

For instance, many of us begin to lose focus at work or eat unhealthy snacks when we are tired or stressed out. However, your focus and willpower can be strengthened like an athlete builds strength through daily training. By practicing focus and remaining logical on a routine basis, you will be able to calm and focus your mind when you need it most.

Sources:

"Willpower" by Roy F. Baumeister and John Tierney

"Thinking, Fast and Slow" by Daniel Kahneman

Weight Loss - How You Can Help Your Child Lose Weight - By Chris Gearing

Wednesday, October 30, 2013

Watch Dr. Sylvia Gearing describe how parents can help their children lose weight and live healthy - click here.

With child obesity rates climbing every year, many parents worry about their child being left behind.

They may sign them up for sport teams, summer camps, and even weight loss programs, but many teens and kids still struggle with their weight.

So, why do our children find it so difficult to manage their weight?

Images of Perfection

Previous generations of boys and girls have struggled with body image, but these issues are at an all time high. Our children are inundated with images of physical perfection especially with our celebrity culture. The demand for perfect bodies has grown worse over the past two decades leading to weight concerns in boys and girls as young as six years old. But channeling energy into appearance and away from normal developmental tasks can disrupt, if not completely sabotage, a child’s self esteem and ability to tolerate stress.

Helicopter Parents

The current generation of well-meaning parents are micro-managing their children's emotional and physical development. Being "ordinary" or just “okay” has lost its allure for too many of today's parents who insist on cushioning their children from the blows of reality. Frustration, rejection, and even failure may even be harder on the parents than it is on the kids. Parents project their own anxiety onto kids who need to deal with the consequences and solve problems on their own. Over protective parents can actually make children more anxious and likely to gain weight, and weight gain can be an unintentional consequence.

Sins of the Parents

Many mothers and fathers struggle with their own weight issues every single day. Children and teens often learn eating habits from home, and they may inherit their own weight issues from mom and dad.

Surging Hormones & Anxiety

Rates of teen anxiety and depression are at an all time high, so eating issues flourish when puberty hits and mood disorders descend. Many teens develop eating issues as a response to their depressed mood and anxious mind.

Parents, here’s what you can do to help your child:

Change Starts At Home

Since many kids learn eating habits at home, long-term change usually begins at the dinner table. Parents are especially influential on their children’s eating habits, so be mindful of what eating behaviors you are modeling. What you say and how you handle yourself emotionally and with food will set the standard for your child.

Learn The Facts

Most kids and teens don’t truly understand nutrition and positive eating habits. Make sure that they have all the information and understand the connection between what they eat and how it affects their bodies and their lives. Teach your child or teen what is good to eat and how to stay away from foods that will pack on the weight.

Focus On the Goal

Encourage positive attitudes toward your child's new self-image. Do not shame or embarrass them, but try to focus on the new body you can build together. Keep the focus on the goal of a healthy weight instead of their current situation.

Mind-Food-Body Link

For many kids, food is an escape from anxiety and stress. They can temporarily distract themselves from their problems with a sugary snack or calorie-laden drink. Try to coach your child about how to deal with negative emotions by talking them out instead of distracting with food. Remind them that setbacks are temporary and that they can cope with whatever they are facing. Emotionally resilient people don’t use food as a way to calm down or distract themselves.

Eating issues can lead to very serious eating disorders.

If you are worried about someone you know, please seek the assistance of a clinical psychologist.

Sources:

The work of Dr. Martin Seligman

"Generation Me" by Jean Twenge

“The Beck Diet Solution” by Judith Beck, Ph.D.

Weight Loss - Why Don't Fad Diets Work? - By Chris Gearing

Wednesday, August 28, 2013

Watch Dr. Sylvia Gearing describe why fad diets may work for the short term, but your psychology could sabotage your long term weight loss goals - click here.

Every year, millions of Americans embrace new, trendy diets to lose weight. Whether it’s South Beach, Paleo, or Atkins, there always seems to be a new diet plan that will help you lose weight with little to no effort or exercise! Even with all of these so-called “miracle diets,” one out of every three American adults is obese.

So, why do we keep falling for the fad diet run-around?

Trying To Compete

Many men and women are influenced not only by the images in the movies and on TV, but also their peers. Rates of plastic surgery and liposuction are growing every year, and many people can’t keep up. Pressure from friends or colleagues can reach a boiling point, and many adults feel like they need to lose a lot of weight very quickly. They often turn to fad or extreme diets to drop the weight.

Short Terms Vs. Long Term

Many people find fad and extreme diets alluring. Either no effort is required or you just have to suffer for a short time to be beautiful! They can tough it out for that kind of reward, right? But many people don’t realize the kinds of serious side effects extreme diets can have on the body, and how on-again-off-again fad diets can actually lead to weight gain!

Why don’t fad diets work well?

Quick Loss, Quick Gain

Many fad or extreme diets may actually work for the short term, but what most people fail to realize is that once they are off the diet – they usually regain the weight with a vengeance. A starving body will soak up and hold onto any calories it receives in the future, and it usually holds on much tighter to the new weight.

Chemical Manipulation

Many diets manipulate your body’s hormonal or chemical balances to achieve quick, superficial results. However, shifting your body’s hormone and chemical balance can have long term health effects and you should talk to your doctor about the health risks.

Lifestyle Change

Without a change of lifestyle and a fundamental change in your attitude towards food, any diet will only work while you are strictly following its rules. The only way to truly lose weight is to adopt a completely different, healthy lifestyle that balances food, exercise, and plenty of rest.

Source:

The work of Dr Martin Seligman

"Generation Me" by Jean Twenge

Centers for Disease Control and Prevention (CDC.gov)

“The Beck Diet Solution” by Judith Beck, Ph.D.

How Gearing Up Treats Eating Disorders - By Chris Gearing

Wednesday, March 06, 2013

Watch Dr. Sylvia Gearing describe how Gearing Up treats eating disorders and some of the most effective therapies for eating disorders - click here.

Eating disorders affect millions of people every year and despite valiant efforts, many patients remain mired in unhealthy eating habits. At Gearing Up, we are committed to coaching our patients to maximum success.

We believe in evidence based treatments and utilize well executed approaches to eating disorders including:

Cognitive Behavioral Therapy:

This approach focuses on the relationship between core beliefs and thoughts, and negative emotions and behavior. By evaluating and challenging negative thinking, we can achieve an improved accuracy that leads to healthier eating and more effective living. CBT helps people with eating disorders to correct larger misperceptions about their body and their unhealthy lifestyle.

Dialectical Behavior Therapy:

This approach emphasizes skills building in the face of strong, negative emotions. Managing strong emotions often requires a set of skills to distract, sooth, and tolerate emotional distress. Developed by Dr. Marsha Linehan, DBT teaches clients that dysfunctional behaviors must be replaced by more effective skills. Since many eating disorders thrive with impulsivity and distressed minds, DBT can be a critical intervention to stop unhealthy eating cycles.

Maudsley Based Family Treatment:

This treatment approach recognizes the parents’ central role in guiding and leading their child back to health and is one of the most effective therapies for eating disorders. In addition to intensive individual therapy, we work closely with parents in family therapy and in nutritional counseling to plan and support their child’s recovery. Hopefully, interventions throughout the home and family will create an atmosphere for recovery and healing.

Psychological Testing:

We often utilize personality testing to evaluate psychological resources at a deeper level including cognitive style, emotional and informational processing approaches, affective features, self-control and willpower, the ability to tolerate stress, tendencies toward impulsivity, and self-sabotaging behaviors. Testing gives us a kind of psychological x-ray so we can pinpoint the issues that we need to address and direct treatment effectively.

Coordinated Care:

To effectively address an eating disorder, we coordinate with other professionals including a nutritionist and a physician to round out our understanding of diet, nutrition, and physical health. With every professional coordinating treatment, we have the best chance at effectively treating the eating disorder.

Sources:

The New Maudsley Approach (http://thenewmaudsleyapproach.co.uk/Home_Page.php)

The National Institute of Mental Health (www.nimh.nih.gov)

The work of Dr. Marsha Linehan


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