Archives for: November 2008
11/30/08
ADDICTION: DRAMA AND CHAOS
I can’t tell you how many times I have heard from my recovering clients “Ok, MAx, I’m clean and sober, now what?! I AM SOOO BORED!” This statement is usually closely followed by a relapse. One of the characteristics of addiction is the chaos and drama that goes along with the lifestyle. Sneaking, lying, cheating, manipulation, triangulation—this is ALL part of the culture of using. So what does one do when they are faced with changing their behavior to a more ‘serene’ lifestyle? My suggestions and guidance tends to go in the same direction I give my non-substance abuser transition clients that are trying to break out of their ‘same old rut’. The first step to breaking out of that rut is to recognize that you are in a rut—that’s all it is—a rut: no one is doing terrible things to you, YOU are just in a rut. As a matter of fact, this could be a positive place in your recovery to be: YOU are needing/wanting more in your life. A few simple rules to begin this change includes remembering that a routine, or structure, isn’t necessarily a bad thing; routine and structure can help reduce stress in life. The other thing is that you need to allow that you deserve ‘more’ positive things happening in your life. Here are some areas of change to consider to bring positive healthy changes into your life:
-BETTER HEALTH: take a walk, devise a challenging workout, take a healthful vacation like taking a bike tour, or explore a new cuisine that includes healthy foods; learn to meditate.
-FAMILY AND COMMUNITY: ask your spouse, children, and friends what they like to do, then enthusiastically join them; volunteer by committing to a single event or project in your community.
-PERSONAL DEVELOPMENT: reduce the amount of time you watch TV by at least one hour; take a class; pursue a hobby; initiate a family project; fulfill a fantasy such as joining a team sport, perform at an open-mike event, take a dance class, get involved in local theater.
-CAREER CHANGE: earn a college degree, or, a professional certificate in your field; contribute an article to a professional journal; find a mentor to teach you more about the field you are in; explore careers outside of your profession.
-LEISURE: visit the visitors bureau in your town and become a tourist participating on walking tours, visiting local attractions, and attending local events; revive an old friendship by writing a letter to someone you haven’t heard from in a while; journal, either in words, or pictures, your journey of recovery—NOT your journey of addiction, your journey of RECOVERY.
Remember, there are healthy ways to bring the adrenalin rush back into your body that you may be missing from the dysfunctional lifestyle of addiction. For some, it may be skydiving, climbing a snow peaked mountain, racing a car; for others, it is noticing the delight your newborn shows when he finally makes eye contact with you, or when you are proudly sitting in the audience, present, at the graduation of your first born. Healthy adrenalin rush mixed with positive lifestyle changes equals learning how to enjoy a serene life. Be well.
Learn more about me, MAx Fabry, and my private practice, Lifestyle Changes, at
http://www.lifestylechangescounseling.com
I am also a proud member and founder of ONLINE WELLNESS ASSOCIATION
http://www.onlinewellnessassociation.com
I can’t tell you how many times I have heard from my recovering clients “Ok, MAx, I’m clean and sober, now what?! I AM SOOO BORED!” This statement is usually closely followed by a relapse. One of the characteristics of addiction is the chaos and drama that goes along with the lifestyle. Sneaking, lying, cheating, manipulation, triangulation—this is ALL part of the culture of using. So what does one do when they are faced with changing their behavior to a more ‘serene’ lifestyle? My suggestions and guidance tends to go in the same direction I give my non-substance abuser transition clients that are trying to break out of their ‘same old rut’. The first step to breaking out of that rut is to recognize that you are in a rut—that’s all it is—a rut: no one is doing terrible things to you, YOU are just in a rut. As a matter of fact, this could be a positive place in your recovery to be: YOU are needing/wanting more in your life. A few simple rules to begin this change includes remembering that a routine, or structure, isn’t necessarily a bad thing; routine and structure can help reduce stress in life. The other thing is that you need to allow that you deserve ‘more’ positive things happening in your life. Here are some areas of change to consider to bring positive healthy changes into your life:
-BETTER HEALTH: take a walk, devise a challenging workout, take a healthful vacation like taking a bike tour, or explore a new cuisine that includes healthy foods; learn to meditate.
-FAMILY AND COMMUNITY: ask your spouse, children, and friends what they like to do, then enthusiastically join them; volunteer by committing to a single event or project in your community.
-PERSONAL DEVELOPMENT: reduce the amount of time you watch TV by at least one hour; take a class; pursue a hobby; initiate a family project; fulfill a fantasy such as joining a team sport, perform at an open-mike event, take a dance class, get involved in local theater.
-CAREER CHANGE: earn a college degree, or, a professional certificate in your field; contribute an article to a professional journal; find a mentor to teach you more about the field you are in; explore careers outside of your profession.
-LEISURE: visit the visitors bureau in your town and become a tourist participating on walking tours, visiting local attractions, and attending local events; revive an old friendship by writing a letter to someone you haven’t heard from in a while; journal, either in words, or pictures, your journey of recovery—NOT your journey of addiction, your journey of RECOVERY.
Remember, there are healthy ways to bring the adrenalin rush back into your body that you may be missing from the dysfunctional lifestyle of addiction. For some, it may be skydiving, climbing a snow peaked mountain, racing a car; for others, it is noticing the delight your newborn shows when he finally makes eye contact with you, or when you are proudly sitting in the audience, present, at the graduation of your first born. Healthy adrenalin rush mixed with positive lifestyle changes equals learning how to enjoy a serene life. Be well.
Learn more about me, MAx Fabry, and my private practice, Lifestyle Changes, at
http://www.lifestylechangescounseling.com
I am also a proud member and founder of ONLINE WELLNESS ASSOCIATION
http://www.onlinewellnessassociation.com
11/28/08
NICOTINE ADDICTION
Tis the season for buying gifts that will make a difference in your love ones lives. Has anyone thought about a medical intervention for those smokers in your lives? Isn't it interesting that with all the research pointing to the health hazards of smoking cigarettes, all the public awareness efforts made, and the cost of this addiction, that people are still smoking? WHY are people still smoking? The US Department of Health and Human Services, the National Institute on Drug Abuse, etc, all agree that "Nicotine addiction is a chronic, relapsing condition". Yet! People are still smoking! Research conclusions even compare the similarities of nicotine addiction to those seen n cocaine and heroin users. The Surgeon General of the United States provides the following four criteria used to define addiction--including nicotine addiction:(1) Addiction leads to compulsive use, despite adverse consequences: The average smoker will make 6-9 attempts to stop smoking in a lifetime even with knowledge and direct consequences of known negative health consequences. (2) Addiction involves a psychoactive substance with reinforcing properties: The psychoactive properties of nicotine released to the brain serve to reinforce smoking behavior; thus, successful attempts to quit may require a behavior modification approach. (3) The addicted subject develops tolerance: A process compared to tripping a circuit breaker takes place in the brain resulting in the user experiencing a diminished pleasure effect smoking, increasing the amount of nicotine needed to achieve a consistent desired effect. And, (4) An addictive substance causes physical dependence as evidenced by withdrawal and relapse: Symptoms of nicotine withdrawal include: craving, irritability, insomnia, headache, anxiety, depression, and/or impaired concentration. Usually the first cigarette smoked following an attempt to quit provides an even more intense pleasure response for the smoker. Then, BANG, complete relapse back to heavy smoking! Why do people still smoking?! THINK! A gift that would keep giving would be a smoking intervention for your loved one--no matter what the cost! Check with your physician, local health clinics, and your local Health Department; in many states FREE smoking cessation help is available. Make a difference in your loved ones life.
Contributed by MAx Fabry, BA, CADCII, Lifestyle Changes Counseling, Eugene, OR
http://www.lifestylechangescounseling.com
Tis the season for buying gifts that will make a difference in your love ones lives. Has anyone thought about a medical intervention for those smokers in your lives? Isn't it interesting that with all the research pointing to the health hazards of smoking cigarettes, all the public awareness efforts made, and the cost of this addiction, that people are still smoking? WHY are people still smoking? The US Department of Health and Human Services, the National Institute on Drug Abuse, etc, all agree that "Nicotine addiction is a chronic, relapsing condition". Yet! People are still smoking! Research conclusions even compare the similarities of nicotine addiction to those seen n cocaine and heroin users. The Surgeon General of the United States provides the following four criteria used to define addiction--including nicotine addiction:(1) Addiction leads to compulsive use, despite adverse consequences: The average smoker will make 6-9 attempts to stop smoking in a lifetime even with knowledge and direct consequences of known negative health consequences. (2) Addiction involves a psychoactive substance with reinforcing properties: The psychoactive properties of nicotine released to the brain serve to reinforce smoking behavior; thus, successful attempts to quit may require a behavior modification approach. (3) The addicted subject develops tolerance: A process compared to tripping a circuit breaker takes place in the brain resulting in the user experiencing a diminished pleasure effect smoking, increasing the amount of nicotine needed to achieve a consistent desired effect. And, (4) An addictive substance causes physical dependence as evidenced by withdrawal and relapse: Symptoms of nicotine withdrawal include: craving, irritability, insomnia, headache, anxiety, depression, and/or impaired concentration. Usually the first cigarette smoked following an attempt to quit provides an even more intense pleasure response for the smoker. Then, BANG, complete relapse back to heavy smoking! Why do people still smoking?! THINK! A gift that would keep giving would be a smoking intervention for your loved one--no matter what the cost! Check with your physician, local health clinics, and your local Health Department; in many states FREE smoking cessation help is available. Make a difference in your loved ones life.
Contributed by MAx Fabry, BA, CADCII, Lifestyle Changes Counseling, Eugene, OR
http://www.lifestylechangescounseling.com
11/26/08
DRIVING UNDER THE INFLUENCE
The big holiday season has begun! I would like to remind everyone that a DUII means 'driving under the influence of intoxicants'. ALL intoxicants: alcohol, illegal drugs (including pot), prescription drugs, and some over-the-counter drugs. As you are traveling to and from during remember to buckle up and drive safely. Everyone at Lifestyle Changes Counseling wishes you a holiday season abundant with health, friends, and family.
Learn more about me, MAx Fabry, and my practice at
http://www.lifestylechangescounseling.com
I am also a proud member and founder of Online Wellness Association
http://www.onlinewellnessassociation.com
The big holiday season has begun! I would like to remind everyone that a DUII means 'driving under the influence of intoxicants'. ALL intoxicants: alcohol, illegal drugs (including pot), prescription drugs, and some over-the-counter drugs. As you are traveling to and from during remember to buckle up and drive safely. Everyone at Lifestyle Changes Counseling wishes you a holiday season abundant with health, friends, and family.
Learn more about me, MAx Fabry, and my practice at
http://www.lifestylechangescounseling.com
I am also a proud member and founder of Online Wellness Association
http://www.onlinewellnessassociation.com
11/25/08
ADDICTION AND MILITARY SURVIVORS
There has been a huge campaign circulating in the wellness world regarding counseling military men returning with both addiction and trauma. I am well known in my private practice for treating people with both addiction and traumatic brain injury; I can't even imagine throwing in a war experience and the post traumatic stress disorder (PTSD) that accompanies that event. Our society is now faced with caring for these men and women who have volunteered to serve their country; we have an obligation as a nation to show compassion and to help with healing. Let's face it, we, as a nation, screwed up with the folks that 'returned' from Vietnam. My hope is that we do not make the same mistake this time around. We also need to be aware that, as we are helping the current military personnel from this Iraq event, those that continue to carry their PTSD issues from Vietnam are being triggered with their own demons. According to the website http://www.landscaper.net/agent.htm, between 1962 and 1971 the US military forces sprayed millions of gallons of herbicides over South Vietnam, much of which was Agent Orange. It wasn't until 1993 that the government finally disclosed the extent of damage caused to the troops in Vietnam from the effects of these herbicides. What we don't want to happen again is that any of us stop asking questions about the lasting physical and emotional effects of what is happening to our returning military forces. We all need to be advocates for these troops. As counselors, therapists, and other mental health workers we need to extend our knowledge base to address the issues these people will be addressing. Remember, please, that just because there isn't a visible disability, there may exist an invisible disability in the form of trauma. On Thursday, during Thanksgiving, give thanks to all of these men and women serving their country around the world.
Learn more about me, MAx Fabry, and my private practice at
http://www.lifestylechangescounseling.com
I am also a proud member and found of Online Wellness Association
http://www.onlinewellnessassociation.com
There has been a huge campaign circulating in the wellness world regarding counseling military men returning with both addiction and trauma. I am well known in my private practice for treating people with both addiction and traumatic brain injury; I can't even imagine throwing in a war experience and the post traumatic stress disorder (PTSD) that accompanies that event. Our society is now faced with caring for these men and women who have volunteered to serve their country; we have an obligation as a nation to show compassion and to help with healing. Let's face it, we, as a nation, screwed up with the folks that 'returned' from Vietnam. My hope is that we do not make the same mistake this time around. We also need to be aware that, as we are helping the current military personnel from this Iraq event, those that continue to carry their PTSD issues from Vietnam are being triggered with their own demons. According to the website http://www.landscaper.net/agent.htm, between 1962 and 1971 the US military forces sprayed millions of gallons of herbicides over South Vietnam, much of which was Agent Orange. It wasn't until 1993 that the government finally disclosed the extent of damage caused to the troops in Vietnam from the effects of these herbicides. What we don't want to happen again is that any of us stop asking questions about the lasting physical and emotional effects of what is happening to our returning military forces. We all need to be advocates for these troops. As counselors, therapists, and other mental health workers we need to extend our knowledge base to address the issues these people will be addressing. Remember, please, that just because there isn't a visible disability, there may exist an invisible disability in the form of trauma. On Thursday, during Thanksgiving, give thanks to all of these men and women serving their country around the world.
Learn more about me, MAx Fabry, and my private practice at
http://www.lifestylechangescounseling.com
I am also a proud member and found of Online Wellness Association
http://www.onlinewellnessassociation.com
11/24/08
FOOD ADDICTION: PART 2-RERUN
Since the holiday eating season is upon us, I thought I would rerun the blog from this time last year on MINDFUL BITES contributed by Kelly LaCost, Easy Life Coaching, Eugene, OR. Yesterday's blog featured her first contribution, this is the second part of the two part series she submitted. I received such good feedback on it, that I feel it is worth re-runnng. This is Exercise #2: OBSERVING HUNGRY AND FULL:
This exercise is to help you start observing the mind and how it works around hunger and fullness. To do this exercise, conduct a mind experiment: Simply notice what happens inside and outside your self when you are hungry as opposed to when you are full. As you look deeper into these things you are literally pulling out of a state of unconsciousness around food. If you start to have any resistance, any thoughts about ‘This is never going to work’ or ‘This is too hard and will take too long’ just say to it ‘I see you’ and keep walking through the exercises. Have the discipline that a good parent has with a child when they protest to a new task of caring for themselves. You can allow the child to complain, but it still must be done! As you begin to become conscious, you will notice you are not as hungry as you were last week. This is because you are beginning to recognize what you are really hungry for, and it is not food. It is life.
You will now begin to make that shift from living to eat, to eating to live. Your food will now start changing all by it self. It won’t make sense to you, please don’t try to figure it out. Just let it be.
Always complete these exercises. They are at the heart of your journey. They will make sense to you later.
Observing the Hungry Mind: These are the activities in which the hungry mind engages: planning how to obtain food, craving, desiring, dreaming about a snack, feeling scattered and unable to concentrate, feeling unsatisfied, being distracted by smells, listening intently for coworkers leaving for lunch, watching the clock.
Observing the Comfortably Full Mind: These are the activities in which the comfortably full mind engages: feeling satiated, being able to focus on work, feeling happy, soothed, content, satisfied, warm, at rest, attentive, aware.
Twice this week stop and take a written snapshot of the Hungry Mind. When you notice you are hungry take a minute before you eat and notice what the hunger feels like. Take a few deep breaths, allow your attention to go inward, and then write out the answers to these questions:
1.What are some of the physical sensations in my body that tell me I am hungry?
2.What are some of the thoughts I am having about food?
3.What are some feelings I am experiencing?
Twice this week, when you are comfortably full, stop and take a written snapshot of the comfortably full mind. When you have finished your meal, sit for a minute. Take a few deep breaths, allow your attention to go inward, and write out the answers to these questions:
1.What are the physical signs that I am comfortably full?
2.How has my thinking changed now that I am full? Describe.
3.How do I feel when I am comfortably full? What is my emotional state?
Share your writing with someone you trust.
Kelly would appreciate hearing directly from you about how you experienced doing these exercises. Communicate directly with Kelly at http://www.easylifecoaching.com. Thank you, Kelly, for your timely contribution to the Lifestyle Changes ‘blog’.
Learn more about me, MAx Fabry, and my private counseling practice at:
http://www.lifestylechangescounseling.com
I am also a proud member, and founder, of ONLINE WELLNESS ASSOCIATION:
http://www.onlinewellnessassociation.com
FEEDBACK ON THIS BLOG IS ENCOURAGED AND WELCOMED.
Since the holiday eating season is upon us, I thought I would rerun the blog from this time last year on MINDFUL BITES contributed by Kelly LaCost, Easy Life Coaching, Eugene, OR. Yesterday's blog featured her first contribution, this is the second part of the two part series she submitted. I received such good feedback on it, that I feel it is worth re-runnng. This is Exercise #2: OBSERVING HUNGRY AND FULL:
This exercise is to help you start observing the mind and how it works around hunger and fullness. To do this exercise, conduct a mind experiment: Simply notice what happens inside and outside your self when you are hungry as opposed to when you are full. As you look deeper into these things you are literally pulling out of a state of unconsciousness around food. If you start to have any resistance, any thoughts about ‘This is never going to work’ or ‘This is too hard and will take too long’ just say to it ‘I see you’ and keep walking through the exercises. Have the discipline that a good parent has with a child when they protest to a new task of caring for themselves. You can allow the child to complain, but it still must be done! As you begin to become conscious, you will notice you are not as hungry as you were last week. This is because you are beginning to recognize what you are really hungry for, and it is not food. It is life.
You will now begin to make that shift from living to eat, to eating to live. Your food will now start changing all by it self. It won’t make sense to you, please don’t try to figure it out. Just let it be.
Always complete these exercises. They are at the heart of your journey. They will make sense to you later.
Observing the Hungry Mind: These are the activities in which the hungry mind engages: planning how to obtain food, craving, desiring, dreaming about a snack, feeling scattered and unable to concentrate, feeling unsatisfied, being distracted by smells, listening intently for coworkers leaving for lunch, watching the clock.
Observing the Comfortably Full Mind: These are the activities in which the comfortably full mind engages: feeling satiated, being able to focus on work, feeling happy, soothed, content, satisfied, warm, at rest, attentive, aware.
Twice this week stop and take a written snapshot of the Hungry Mind. When you notice you are hungry take a minute before you eat and notice what the hunger feels like. Take a few deep breaths, allow your attention to go inward, and then write out the answers to these questions:
1.What are some of the physical sensations in my body that tell me I am hungry?
2.What are some of the thoughts I am having about food?
3.What are some feelings I am experiencing?
Twice this week, when you are comfortably full, stop and take a written snapshot of the comfortably full mind. When you have finished your meal, sit for a minute. Take a few deep breaths, allow your attention to go inward, and write out the answers to these questions:
1.What are the physical signs that I am comfortably full?
2.How has my thinking changed now that I am full? Describe.
3.How do I feel when I am comfortably full? What is my emotional state?
Share your writing with someone you trust.
Kelly would appreciate hearing directly from you about how you experienced doing these exercises. Communicate directly with Kelly at http://www.easylifecoaching.com. Thank you, Kelly, for your timely contribution to the Lifestyle Changes ‘blog’.
Learn more about me, MAx Fabry, and my private counseling practice at:
http://www.lifestylechangescounseling.com
I am also a proud member, and founder, of ONLINE WELLNESS ASSOCIATION:
http://www.onlinewellnessassociation.com
FEEDBACK ON THIS BLOG IS ENCOURAGED AND WELCOMED.
11/23/08
FOOD ADDICTION
Last year around this same time I ran the following blog contribution about FOOD ADDICTION. I received so many good e-mails about it, I have decided to rerun the two part series again. I look forward to hearing what your thoughts are about FOOD ADDICTION after you read this blog contributed by KELLY LACOST, EASYLIFE COACHING:
I have two colleagues that deal with food addiction: Bryna Livingston, LCSW, www.lifestylechangescounseling.com, and Kelly LaCost, Life Coach, www.easylifecoaching.com. These are two good people to have nearby as the gluteness holiday season has arrived. Kelly shared with me two of her ‘Mindful Skills Exercises’ that she is allowing me to pass on to you: MINDFUL BITES: EXERCISE #1
It does not matter if you change what you are eating during the first few weeks of making life changes, so relax. Take your time with these changes. This assures the changes will be lasting. What is important is that you start ‘waking up’ around food. It will naturally change on its own. As you fill up in other ways you will not experience hunger half as much as when you are ‘asleep’.
The following is a classic mindfulness exercise. Mindful eating begins by slowing down and awakening your senses while you are eating. Please have a pen and a note pad near you for this exercise: All you need is a comfortable, quiet space and a handful of raisins. You may also use nuts, a cookie, or anything else for this exercise. With your chosen food in hand, sit and get comfortable. Feel the chair or couch under your body supporting you. Feel the ground beneath you. Take three slow deep breaths. Hold the food in the palm of a relaxed hand. Now look at the food. First become aware of its color and shape. Silently use words to describe to yourself what you see. See the shadow, indents and patterns of this food. Notice its weight and texture against your skin. Does it feel rough, or, soft? Next, begin to move the food around in your hand with the fingers of your other hand. Notice the feel. Now move the food up towards your face and smell it. Observe what comes into your mind as you do this. Close your eyes and see the images. Are their memories associated with this smell? Feelings? Just feel it deeply and look. Without judging the images. Next, keep your eyes closed and take a bite. Think about what it feels like in your mouth. As you begin to chew observe carefully the texture and taste. Salty, bitter, or sweet? What do you hear? Say the name of your food several times in your mind before you swallow. ‘Raisins’ or ‘cookie’. Notice the sensation of swallowing. When you have finished your food, being ‘mindful’ of each bite, stay there. Feel the sensation of the food in your stomach. Take a few more deep breaths.
Begin writing; answer these questions: (1) Did I notice any resistance to doing this exercise? What was it?; (2) What memories, thoughts, or feelings came up around this food?; (3) How was this different from the last time I ate this food?
Do this exercise twice the first week. On a different day each time. Share what you wrote with someone that is advocating for your change.
Kelly has lost over 100 pounds using exercises that she has created. She is now sharing what she has personally experienced with others as successful Life Coach. Learn more about Kelly at http://www.easylifecoaching.com. She is available for online long distance coaching. Look for Exercise #2 on my next blog.
Learn more about me, MAx Fabry, at
http://www.lifestylechangescounseling.com
I am also a proud member and founder of ONLINE WELLNESS ASSOCIATION:
http://www.onlinewellnessassociation.com
Last year around this same time I ran the following blog contribution about FOOD ADDICTION. I received so many good e-mails about it, I have decided to rerun the two part series again. I look forward to hearing what your thoughts are about FOOD ADDICTION after you read this blog contributed by KELLY LACOST, EASYLIFE COACHING:
I have two colleagues that deal with food addiction: Bryna Livingston, LCSW, www.lifestylechangescounseling.com, and Kelly LaCost, Life Coach, www.easylifecoaching.com. These are two good people to have nearby as the gluteness holiday season has arrived. Kelly shared with me two of her ‘Mindful Skills Exercises’ that she is allowing me to pass on to you: MINDFUL BITES: EXERCISE #1
It does not matter if you change what you are eating during the first few weeks of making life changes, so relax. Take your time with these changes. This assures the changes will be lasting. What is important is that you start ‘waking up’ around food. It will naturally change on its own. As you fill up in other ways you will not experience hunger half as much as when you are ‘asleep’.
The following is a classic mindfulness exercise. Mindful eating begins by slowing down and awakening your senses while you are eating. Please have a pen and a note pad near you for this exercise: All you need is a comfortable, quiet space and a handful of raisins. You may also use nuts, a cookie, or anything else for this exercise. With your chosen food in hand, sit and get comfortable. Feel the chair or couch under your body supporting you. Feel the ground beneath you. Take three slow deep breaths. Hold the food in the palm of a relaxed hand. Now look at the food. First become aware of its color and shape. Silently use words to describe to yourself what you see. See the shadow, indents and patterns of this food. Notice its weight and texture against your skin. Does it feel rough, or, soft? Next, begin to move the food around in your hand with the fingers of your other hand. Notice the feel. Now move the food up towards your face and smell it. Observe what comes into your mind as you do this. Close your eyes and see the images. Are their memories associated with this smell? Feelings? Just feel it deeply and look. Without judging the images. Next, keep your eyes closed and take a bite. Think about what it feels like in your mouth. As you begin to chew observe carefully the texture and taste. Salty, bitter, or sweet? What do you hear? Say the name of your food several times in your mind before you swallow. ‘Raisins’ or ‘cookie’. Notice the sensation of swallowing. When you have finished your food, being ‘mindful’ of each bite, stay there. Feel the sensation of the food in your stomach. Take a few more deep breaths.
Begin writing; answer these questions: (1) Did I notice any resistance to doing this exercise? What was it?; (2) What memories, thoughts, or feelings came up around this food?; (3) How was this different from the last time I ate this food?
Do this exercise twice the first week. On a different day each time. Share what you wrote with someone that is advocating for your change.
Kelly has lost over 100 pounds using exercises that she has created. She is now sharing what she has personally experienced with others as successful Life Coach. Learn more about Kelly at http://www.easylifecoaching.com. She is available for online long distance coaching. Look for Exercise #2 on my next blog.
Learn more about me, MAx Fabry, at
http://www.lifestylechangescounseling.com
I am also a proud member and founder of ONLINE WELLNESS ASSOCIATION:
http://www.onlinewellnessassociation.com