karen header 3

Karen's Blogs

Blogs are brief, to-the-point, conversational and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life.Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

[No unsolicited guest blogs accepted, thank you]

Betrayal and Feeling Unsafe

  Many clients who have difficulty trusting and depending on people had childhoods in which they experienced big T or little t trauma. It’s one thing to have your brother sexually abuse you (big T), another to have an alcoholic parent constantly berate and belittle you for not living up to his or her expectations, and another to have both parents leave you hungry and cold night after night, neglecting your needs because they’re out partying. All three examples illustrate not only traumatic experiences but betrayal. In “Trauma and Betrayal: Complex Combination” ( Social Work Today , May/June 2019, pp-23), Scott Janssen, MSW, LCSW argues that “Betrayal originates in action, or a failure of action, by individuals, groups, or institutions that causes harm to those who have given their trust.” In most childhood cases, we’re talking about parents or relatives who care for us. Scott goes on to say that, “The...
Continue reading
0
  155 Hits
  0 Comments

You Don’t Need to Know Your Whole Future Today

  One of the best ways to drive up anxiety is to try to plan for your whole future today. It’s fine to have general goals like wanting to be a surgeon, travel the world, or be able to send your kids to college, but it’s absolutely unnecessary to think you need to know every bend and turn in the road for your future right now. If you lean in this direction of trying to control everything that’s going to happen to you in your many tomorrows, you’re setting yourself up for heightened anxiety and turning to food to reduce it. Here’s why. If you’re still under 30, you may not realize that life has a way of doing what it wants regardless of your desires. Maybe your life has gone swimmingly so far. You’ve been fortunate enough to have a great family, no major losses, enjoyed friends and getting your...
Continue reading
0
  240 Hits
  0 Comments

What Is Your Dysregulated Eating Saying to the World?

  Most people think that dysregulated eating and body size is all about choosing the “wrong” foods and eating them in excess. But eating disorders therapists recognize that behaviors often speak louder than words and convey our innermost thoughts, even ones that are hidden away from ourselves. Here are some messages that dysregulated eaters may struggle to express to someone or to the world. Starvation: I don’t need you or anyone. I have such supreme powers that I don’t even need nourishment. I’m special and can live on air. My will power is exceptional. Don’t look at me. I don’t want you to see or notice me except for what I want to be noticed for which is my ability to control my world. Help me, feed me, and take care of me because I can’t take care of myself. Look at me. I can do what you can’t. I’m better...
Continue reading
0
  303 Hits
  0 Comments

How Emotional Vulnerability Improves Mental Health

When I encourage clients to be emotionally vulnerable, I usually get a response such as, “Why would I want to bare my emotions?” or “If I do that, I’ll get hurt,” or “That will give people too much power over me.” They don’t realize that being open and authentic has nothing to do with what other people might say or do to us. Rather, it has everything to do with who we want to be and who we want to share our intimate lives with. Expressing emotional vulnerability may be useful in helping others engage more fully with us, open up and share their hurts, be less defensive and combative, and improve communication. In business or politics, exposing your tender emotions may be done to get others to let down their guard, to take them off guard, or to strategically shift the balance of power toward ourselves. But none of that...
Continue reading
0
  275 Hits
  0 Comments

Get in the Zone More Often to Improve Your Relationship with Food

I know when I’m in “the zone” and I love being there. When I’m with clients I try to throw myself into to the process of therapy and get lost in their stories, even running over our session time because I forget to look at the clock. When I write I’m usually in the zone, letting ideas and sentences take shape unconsciously. When I’m reading a book that fascinates or grips me, I’m in the zone. How often are you in “the zone”? And why is an eating disorders therapist rhapsodizing about the zone? The answer is that when you turn to food and eat when you’re not hungry, I have a hunch that you’re trying to enter the zone. You’re looking to, as Geneen Roth says, “go unconscious.” You want to shut out the worries of the world and whisk yourself to another reality full of so much peace or...
Continue reading
0
  283 Hits
  0 Comments

What Science Says about Anxiety

Unfortunately, many dysregulated eaters suffer from anxiety. When it muddles your thinking, your life (and those of people around you) is made harder. It can suck the pleasure out of everyday existence when it causes rumination, discomfort with uncertainty, social isolation, fears, and phobias. Patterns of anxiety begin in childhood and understanding the kind you have will help you recognize and manage it better. According to Sujata Gupta in “Young and Anxious: Seeking ways to break the link between preschool worries and adult anxiety” (Science News, 4/27/19, pp. 18-23), preschoolers may have one or more of these anxiety types: · Separation: beyond the second year of life, fear of being separated from caregivers · Social: fears of being negatively judged in social situations · Generalized: unwarranted excessive anxiety about the future · Phobias: excessive fears of specific things such as snakes, water, germs, etc. Then there’s how anxiety works in some...
Continue reading
0
  260 Hits
  0 Comments

Time to Get Rid of Old Regrets

We all have regrets. Some are petty and insignificant, while some are larger and have had a major impact on our lives. Do you know the one thing they all have in common? They are actions completed and, as such, it serves no purpose to dwell on them. Thinking about things you did in the past not only serves no purpose, but it ruins the present. I’ve blogged on regrets before, but this time my focus is on a specific kind of regret: those from years or decades ago. It makes sense that we might still be thinking about a mistake we made yesterday—missing an appointment or having a tiff with your son who happened to be in the right. It makes no sense to still be thinking about whatever we did or didn’t do in the distant past, whether or not it affects our lives today. Here are some examples:...
Continue reading
0
  317 Hits
  0 Comments

Stop Confusing Anger with Strength

Feeling emotionally injured and powerless is one of the worst experiences in the world. And it’s a real driver of emotional eating. The problem is that usually when we feel these particular emotions, we don’t realize exactly what’s going on inside us. Instead, we automatically react with anger which often gets us nowhere beyond enjoying a moment of fleeting satisfaction—and then straight to the cookie jar to reregulate our emotions. While reading an article about the leader of one country threatening to physically hurt the leader of another one, the article’s author made an astute observation: that it’s a mistake to confuse anger with strength. Anger makes us feel physically mighty and that’s where the confusion comes in. When we’re shamed, rejected or invalidated, anger also causes us to feel emotionally powerful, rescuing us from feeling hurt, weak and small. When anger takes over, we feel better, bigger and stronger. Many...
Continue reading
0
  354 Hits
  0 Comments

Learn How to Stop Procrastinating

I read two articles on procrastination, along with overwhelm, which I wrote about in my previous blog, a word I dislike and avoid using. Both said more or less the same thing, which I’ve been saying for years. The word procrastination has gotten a bad rap and is not a permanent state of being, though it might be a habituated behavior you’ve come to rely on. If you’re ready to beat it, read on. “Why your brain loves procrastination” by Susannah Locke (Why Your Brain Loves Procrastination – Vox, https://getpocket.com/explore/item/why-your-brain-loves-procrastination , accessed 3/26/19) tells us that procrastination is nothing more than a coping mechanism to avoid doing something unpleasant and, instead, doing something we enjoy. Hardly a crime or a sin. However, that’s how we treat ourselves when we put off tasks. Instead, hoping to increase motivation, we’re hard on ourselves and the opposite happens: we feel worse. The key, says...
Continue reading
0
  366 Hits
  0 Comments

Getting Over Overwhelm

I confess that I’d never heard the word “overwhelm” used as a noun until a few years ago. The verb “to overwhelm,” sure, and the adjective “overwhelming,” of course. After a cursory look online as I write this blog, it still didn’t come up. I first blogged about the “O” word in January 2011 (see archives) and I hear it more now than I did back then. Admittedly, I’m not a big fan of either the verb or the adjective. Both have way too many meanings for me and they’re all over the place. They include: bury, drown, completely defeat, trounce, vanquish, overpower, inundate, engulf, submerge, and feel intense or strong emotion. The closest definition in my mind is feeling like you have too many things to deal with, but if that’s the case, why not just say that?   Clients often tell me they’re overwhelmed or that life is overwhelming...
Continue reading
0
  370 Hits
  0 Comments

Why Is Self-compassion So Hard for Dysregulated Eaters?

In my early years working with dysregulated eaters, I was surprised to discover what a  difficult time they have with self-compassion. It seems like an odd trait for people to struggle with—being nice, kind, and forgiving of themselves. Over the decades, however, I’ve learned a great deal about what kind of thinking prevents people from extending compassion to themselves. If this is an issue for you, read on. Part of the problem is a total misunderstanding of what the term means. So, one more time, according to Kristen Neff in her book Self-compassion , compassion means meeting suffering with kindness. That definition implies that self-compassion means meeting one’s own suffering with kindness. If I ask clients to offer compassion to others, they usually comprehend the concept because dysregulated eaters are generally very nice to others. If friends make a mistake, they reach out to assuage their guilt or shame. If a...
Continue reading
0
  447 Hits
  0 Comments

Are You a Practitioner of Learned Helplessness?

Learned helplessness is a psychological dynamic which comes up often in therapy and is useful for clients to understand. It’s “a phenomenon in which repeated exposure to uncontrollable stressors results in individuals failing to use any control options that may later become available. Essentially, individuals are said to learn that they lack behavioral control over environmental events, which, in turn, undermines the motivation to make changes or attempt to alter situations.” (APA Dictionary of Psychology, https://dictionary.apa.org/learned-helplessness , accessed 3/6/19) It has been tied to depression and Post Traumatic Stress Disorder and could be a good fit with eating disorders as well, though that belief is from my clinical experience, not from research. Gillian Fournier in “Learned Helplessness” calls it “A condition in which a person or animal has come to believe he or she is helpless in a situation, even when this is untrue.” (Psych Central Encyclopedia of Psychology, accessed 3/6/19,...
Continue reading
0
  384 Hits
  0 Comments

Feeling Less Than May Make You Want to Eat More

Many dysregulated eaters chronically feel less than. They’re sure they’re not qualified for a job, even after getting hired. Comparing themselves to others, they always come up short. No matter what they’re doing or who they’re with, the feeling of being less than what others expect of them (or of what they expect of themselves) overwhelms them. Feeling smaller than, they eat to feel bigger. Here are some examples: · A client we’ll call Joe met a woman named Marla doing online dating and they went out a few times. During conversation, without bragging or being uppity, she mentioned that she came from a wealthy family. Joe, who grew up in poverty and now made a decent income for a man his age, felt that she would never be interested in him. When he met her family several weeks later, he continued to feel less than around them and that they...
Continue reading
0
  317 Hits
  0 Comments

Accepting What You Can and Cannot Change part 2

It’s crucial, as words go in the song “The Gambler,” to know when to hold ‘em and know when to fold ‘em. It’s vital to recognize when and where to pitch your tent and it’s just as vital to accept when it’s time to pack everything up and go home. In my previous blog, I described aspects of our lives that are possible to change, including friends, eating, job, lifestyle, and partners. Here are some fairly permanent features in our lives: We cannot change our: · family of origin with whom we’re stuck for better or worse. They were there when we came into the world and tend to want to stick to us like burrs. We can try to pretend they’re not our relatives, but they are our flesh and blood whether we like it or not. Of course, we can regulate distance from them and even choose to be...
Continue reading
0
  333 Hits
  0 Comments

Accepting What You Can and Cannot Change part 1

It’s curious that sometimes I think my clients who are dysregulated eaters view what they can and cannot change exactly backward. For example, I think it can be hard to budge weight, but easier to shift what and how much we eat. They think it’s easier to change others than themselves and I believe in the opposite. Here’s a list of things I see as changeable. In part 2 of this blog, I’ll review the things I see as relatively fixed and not possible to change. We can change our: · friends because we chose them, or we allow ourselves to be chosen by them. Somewhere, maybe way back when, we formed a bond and have agreed to keep it and call it friendship. But that doesn’t mean we must keep it if it isn’t serving us well. As we change, we may need to cast off old friendships and seek...
Continue reading
0
  418 Hits
  0 Comments

Humans are a Mass(Mess) of Contradictions

Our brains developed to quickly assess “good” from “bad” people, that is, those that we expect will be friendly to and not harm us from those we fear will be hostile and hurt us. Back when the first humans came on the scene, this was a useful brain feature to help us assess and monitor our relationships with others. But now it oversimplifies relationships and encourages all/nothing thinking which actually works to deter healthy relationships and causes unnecessary stress and reactive unwanted eating. An example of how wildly complicated humans are can be seen in a February news story of a man who bought $540 worth of cookies so that two Girl Scouts could come in from cold weather and was “later arrest on federal drug charges, including conspiracy to manufacture and distribute heroin, cocaine, and fentanyl.” (“Man who went viral for buying $540 of Girl Scout cookies arrested in DEA...
Continue reading
0
  353 Hits
  0 Comments

We’re All Doing the Best We Can

One of my most challenging discussions in therapy is convincing clients that people are doing the best they can at any given point. I’ve always thought of this idea, along with its counterpart which I’ll describe in a moment, as a given psychological principle or truth. Yet I understand how difficult it is to wrap your mind around. The concept goes like this: people are doing the best they can, though it may not be good enough. Said another way, If people could do better, they would. Most clients and others hear me say that their parent/child/boss/etc. is doing the best he or she can and start telling me how untrue that is. For example, if your supervisor is constantly critical of your work and tells you so in a blunt and hurtful manner, that is the best she can do right now. Here’s the key point, however. Her best may...
Continue reading
0
  375 Hits
  0 Comments

The Result of Evolution Are We

As a staunch believer in evolution, I’m forever reminding clients that we’re frail, fragile beings and far from the wunderkind we think we are or would love to be, especially emotionally. Speaking to these points, here’s what psychiatrist and trauma specialist Dr. Arash Javankakht has to say in “To live your best life, live the life you evolved for” (The Conversation, https://www.cnn.com/2019/02/04/health/life-you-evolved-for-partner/index.html , accessed 2/5/19). “I often tell my patients and students that to understand how fear works in us, we have to see it in the context where it evolved. Ten thousand years ago, if another human frowned at us, chances were high one of us would be dead in a couple of minutes. In the tribal life of our ancestors, if other tribe members did not like you, you would be dead, or exiled and dead…Biological evolution is very slow, but civilization, culture, society, and technology evolve relatively fast....
Continue reading
0
  277 Hits
  0 Comments

Do You Have Emotional Granularity?

Having high emotional granularity is a vital tool for reducing emotional eating. The term was coined by Northeastern University Psychology Professor Lisa Feldman Barrett shortly after the turn of the century and refers to the ability to recognize, identify and express a full range of emotions. People with high emotional granularity have “finely tuned feelings.” They value emotions and are in touch with them most of the time. Moreover, they don’t lump all emotions together but feel and can describe their nuances. Upset might be parsed as frightened, dismayed or exasperated. Angry might be viewed as frustrated, helpless or fearful. Says Barrett, “Emotional granularity isn’t just about having a rich vocabulary; it’s about experiencing the world, and yourself, more precisely. This can make a difference in your life. In fact, there is growing scientific evidence that precisely tailored emotional experiences are good for you, even if those experiences are negative.” (“Are...
Continue reading
0
  407 Hits
  0 Comments

What Do You Mean by Parts of Yourself?

Here’s a phrase I hear often: “part of myself.” And here’s how it’s used, “There’s a part of me that wants to stop eating so much” or, “Part of me thinks I’d benefit from exercising and the other part thinks I’d be better off going back to sleep.” I’m sure you get my drift on how the term is used. But do you understand what you mean by using the word? Can you point to where this “part of you” is? If you’re talking about two parts, are they in different places? I’m not trying to be silly here but to make a point. The truth is that there is no “part” of you that feels one way or thinks another. What you mean is that you have conflicting/contradictory/mixed/opposing thoughts and feelings. We all do. When you use the word “part,” it sounds as if there’s a permanent installation somewhere within...
Continue reading
0
  381 Hits
  0 Comments

shelf new

EBProfessionalBadgeLarge

This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.  Privacy Policy