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. 

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This Year Whine More and Apologize Less

It’s ironic that some of my most stoic clients worry that they’re a whiner. Of course, it could be their fretting so much about being viewed as such that keeps them from being one. Concurrent with this self-containment, however, comes another trait, excessive apologizing. Putting these two traits together makes me think that someone doesn’t want to be perceived as having needs, a personality marker for dysregulated eaters. Here’s an example. My client Evie was a “military brat” whose mother was a Major in the Army, and her father was principal of a local elementary school. Both were rules focused and neither suffered fools gladly. Evie says she never heard either of them complain and she was brought up to think it was “babyish and a sign of weakness” to do so. On the other hand, Evie worried constantly that she was doing something wrong (or at least not right). She...
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Why Keep Asking Why People Won’t Change?

Why questions can be helpful in understanding yourself and others. “Why do I think I need to eat watching TV?” and “Honey, why don’t you like historical novels?” are fine questions which will likely give you fruitful information But some “why” questions aren’t meant to seek new information and have a purpose which you’re probably not aware of.  “Why won’t they change?” may be the most frequent question I’m asked. What drives it is usually not avid curiosity and it may not even be a quest for new information. When you ask, “Why hasn’t he changed when I’ve asked him a million times not to talk about my weight?” or “Why hasn’t she changed when I’ve begged her not to hurl questions at me the minute I walk in the door from work?” what you really might be wanting to know is: am I worth someone doing things differently, don’t they...
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Time to Learn How to Detach

Most clients think of detaching from others as breaking off a relationship or not caring about another person, but neither represents true emotional detachment which is another sort of animal. When we detach, we may or may not still care about the person, spend time with or live near them, or continue contact.  Detachment is a mental/emotional state of indifference and emotional disconnection. Have you ever read a book or watched a film in which you were mildly engaged with a character but didn’t greatly care about what happened to them? When we detach, we feel as if we’re seeing someone from a distance. Detachment is a neutral space where you don’t feel personally connected to someone’s actions or let them disturb you. Here's an example. My client Charles, 34, has a highly narcissistic father who expects complete allegiance and wants to control his life. Living within a few miles of...
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Aim for These Rational Default Settings

Our childhoods shape our default settings for interacting in the world whether we know it or not. How we’re treated or mistreated and the role models who surround us lay down a template for what we believe about ourselves and others. Make no mistake, we don’t get to choose what we think until we become aware how we’ve been programmed.  Until you reset irrational, unhealthy default settings to ones which are rational and healthy, you’ll have a difficult time achieving well-being. Consider what might be wrong with your default settings regarding lovability, rights, and deservedness. Lovability. An unhealthy default is thinking you’re lovable only when people love you, making your lovability dependent on their assessment of you. Therefore, you must always work hard to please and get their approval and never anger or upset them because then they’ll stop loving you and you’ll no longer be lovable. A healthy default is...
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How Does Your Anxiety Manifest Itself?

I was reading an excellent book on anxiety to review for the New York Journal of Books after talk with a friend about health problems and it got me thinking about the various ways we let anxiety inhabit us and run the show. It’s a hard-wired emotion and we all run smack into it on occasion (or on many occasions) whether we want to or not. Here are some of the ways that we exhibit or express it, even when we don’t realize it. You get angry. You and a friend are in the supermarket in the self-check-out lane. She drops her wallet, and you rush to help her pick up everything because there’s a line behind you. You feel angry that she’s not moving quickly enough to finish her transaction and say something like, “If you hadn’t been talking on your phone while we're checking out, this wouldn’t have happened....
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How Transference Distorts Reality

You may not know exactly what happens during a negative transference reaction, but I guarantee that you’ve had oodles of them during your lifetime. We all do. The term, coined by Dr. Sigmund Freud, involves the unconscious process of viewing someone negatively in a current situation the way you would important people, usually your parents, in the past. This happens often with people in authority, intimates and in instances that are similar to your childhood experiences. Say, your sister Andi received the lion’s share of family attention due to her learning disability. You did well in school and didn’t begrudge her needing assistance but missed having your parents’ attention and hated helping Andi when you had things you’d rather do. Fast forward to you at 36 when your co-worker breaks his arm and can’t do his share of the work. You feel badly for him but resent having to pick up...
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From Secrets to Sharing

There’s an AA saying that says “our secrets keep us sick.” It’s true. Personally and professionally, I’ve seen how they harm us. You know it too, how they burrow deep and slowly eat away at emotional well-being. Why do we keep secrets and how can we break free and start sharing them? There are several reasons we keep secrets: We’re ashamed of what we did or didn’t do, said or didn’t say. Because we’re ashamed we believe that other people will see our actions as shameful, and we can’t bear heaping other people’s shame onto our own.We’re afraid of retaliation. Sometimes our secret actions (or inactions) put other people in harm’s way, and they may be angry or retaliate if they find out. We don’t want the punishment they may mete out. We were brought up that what we do is private and no one else’s business. Perhaps we don’t even know...
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Is Analysis Paralysis Driving You to Eat?

Analysis paralysis (AP), which sounds like a cute, catchy phrase is actually a dangerous, mentally destructive, unconscious habit which many dysregulated eaters engage in. Also known as overthinking or rumination, it happens when your mind goes into overdrive about what you “should” or “shouldn’t” do. After a while, all that obsessing can make you so anxious that you run to food to calm you down. Someone with analysis paralysis is stopped dead in their tracks by all their overthinking which they continue to do in the hopes of coming to a decision and reducing anxiety. Sadly, it only promotes more agita. According to “Do You Have Analysis Paralysis?”, people with AP wrongly consider all decisions as equal and give them all great thought. For example, the question of “Do I want to pick up my shirt at the dry cleaner today or tomorrow?” is given the same weight as “Is it...
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Change Your Beliefs and Rock Your World

I’d wager that most of your problems, eating and otherwise, are due to having erroneous beliefs you don’t even realize are underpinning your emotions and actions. Here’s a checklist of beliefs you want to have in order to live your best life. Moreover, you must believe them unequivocally, with no waffling, to get you where you want to go. I am lovable and worth caring about.I deserve the best that life has to offer.My job is to take excellent care of myself.Everyone doesn’t need to love or like me for me to love myself and be okay.Everyone struggles with emotions from time to time.I can take care of myself and others too.There are many people who will love and cherish me, but I need to seek them out. What happened in my childhood does not define me because I define myself now.Everyone has regrets and wishes things about the past were different.With...
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Slow Down Your Life to Slow Down Your Eating

I’ve blogged about slowing down eating, but it’s hard to do if you’re someone who generally races around at warp speed. If you tend to be productivity oriented, you may unintentionally zip through life—cleaning, putting away groceries, paying bills, driving, brushing your teeth, walking, and gassing up the car. And you might have a hard time slowing down eating because you’re accustomed to doing everything in fast forward. I know this because, though I taught myself to eat slowly, I used to do most other things quickly. When I worked at my first job after social work school, my colleagues would see me zipping toward them and flatten themselves against the wall yelling, “Watch out, here she comes.” And I’ve had more black and blue marks on my body than most people from bumping into things I wouldn’t have bumped into if I’d been moving at a more reasonable pace. I...
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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.