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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]

How to Evaluate Thoughts

How-to-Evaluate-Thoughts
Because humans do a good deal of thinking, we’re wise to spend substantial time considering our thoughts. Are they worthwhile? Are they helpful? What’s their purpose? How do we decide which ones are keepers and which ones to dump into the trash?  You might even wonder what thoughts are for in the first place. Many dysregulated eaters view thoughts as truth, believing they’re one and the same which they’re not. They are random impressions from the external world as well as reactions to our inner world and emotions. Thoughts come and go and circle around again.  Jon Connelly, PhD, LCSW, creator of Rapid Resolution Therapy (http://www.rapidresolutiontherapy.com), a treatment approach not only for trauma but for whatever ails you, reinforces the idea that we must be careful how we assess our thoughts. To our detriment, he insists that we overfocus on whether things are true or not to the exclusion of evaluating...
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Keeping Favorite Foods in the House without Overeating

Keeping-Favorite-Foods-in-the-House-without-Overeating
Why would anyone buy a whole bunch of their favorite foods and then eat them all at once? The answer is not that they were famished or afraid the food would go bad. It’s because they either feared that the food wouldn’t be available when they did want it or figured that they’d eventually eat it all anyway, so why not do it in one fell swoop. I truly hope that none of these reasons sound rational to you because they’re not. Dysregulated eaters are faced with a conundrum. On the one hand, intuitive eating therapists encourage them to keep favorite foods in the house to learn how to manage their urge to eat them simply because they’re there. On the other hand, every fiber of their bodies is screaming, “No, no, you have no idea what having them all within reach will do to me. Don’t you understand I’ll eat...
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Outgrowing Caring What Your Parents Think

Outgrowing-Caring-What-Your-Parents-Think
I was (finally) cleaning out my files and found an article and a quote I’d saved that weren’t meant to go together, but do, beautifully. They’re for those of you in adult bodies who still think and act like children vis a vis your parents—dwelling in the land of childish wishes, hopes and resentments when you are as old as your parents were when they were raising you—and who would be immensely happier and healthier if you took your rightful place alongside your parents as independent-thinking adults. Unfortunately, the first excerpts are from a book I can’t identify, from chapter 8: Why Can’t You Get Your Parents’ Approval. Here’s what the unknown author says: “In particular, when parents use love as a conditional reward, they set the stage for their children to become approval addicts and, consequently, people-pleasers. This is called conditional parental love and it can be devastating to children...
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Moving from the Diet Mentality to Attuned Eating

Moving-from-the-Diet-Mentality-to-Attuned-Eating
So many dysregulated eaters have dieted and obsessed about food for so long that it’s hard for them to imagine how they need to think, feel and act to have a healthy and sane relationship with food. Thanks to Judith Matz, LCSW (http://www.judithmatz.com) for laying out the path in this terrific chart which shows where you’ve been and where you’re going on the journey to become a “normal” eater. (“Body and Mind” by Alison Laurio, Social Work Advocates, Apr-May 2020, p. 24). DIET MENTALITY ATTUNED EATING External rules →→→→→→Internal cues Rigid→→→→→→→→→→Flexible Deprived →→→→→→→→Satisfied Guilt →→→→→→→→→→Pleasure Fear →→→→→→→→→→Trust Preoccupied→→→→→→→Empowered Weight loss →→→→→→→Nourishment Shame →→→→→→→→→Compassion Judgment→→→→→→→→Acceptance Oppressed  →→→→→→→Freedom In Control →→→→→→→→In charge Look over the chart and consider how much you want the qualities listed in the Attuned Eating column. How much do you wish to feel free, that you trust yourself, that you’re empowered and in charge? Are you willing to give...
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Do Your Tone and Body Language Match Your Words and Intent?

Do-Your-Tone-and-Body-Language-Match-Your-Words-and-Intent
Most of us have run into people who say they’re fine but their facial expression or other body language belies it. We sense that they’re actually unhappy or upset because it’s written all over their faces in spite of their protests to the contrary. My job is to help clients notice when they are out of sync with their emotions and their affect and help them be more congruent with what they feel and the emotion they’re showing. Especially if you grew up with family dysfunction that involved substance abuse, mental illness, or other kinds of emotional problems, you may wear a mask much of the time: you know how you feel, but you want to hide those emotions from others. Alternately, you may be fairly clueless about what you’re feeling, but express it through your tone and body language. To be authentic with yourself and others, it’s vital that your...
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Measure Progress by How and What You Eat

Measure-Progress-by-How-and-What-You-Eat
No matter how hard I try to shift clients away from a weight focus, they often come back to it as a way to measure progress. Although I’ve blogged on other ways to assess forward movement (https://www.karenrkoenig.com/blog/measuring-progress-in-recovery) and (https://www.karenrkoenig.com/blog/ways-to-measure-progress-without-weighing-yourself), clients are so used to the ultimate culturally-approved standard, that they keep drifting back to it. The goal is to evaluate what and how you’re doing, from thoughts and urges for food when you’re not hungry to how compassionate you are with yourself when you overeat. Rather than write down or chart what you weigh or eat, instead, each day answer these questions about your eating and related issues. Urges: How often did I… feel the urge to eat when I wasn’t hungry? _____refrain from eating when I wasn’t hungry? _____eat when I wasn’t hungry? _____ Hunger: When I was hungry, how often did I . . . wait until I was...
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It Isn’t Real Recovery without Major Learning

It-Isnt-Real-Recovery-without-Major-Learning
I read a novel peripherally involving AA and came across a passage which explains the importance of learning what is necessary in any kind of recovery. Here’s the excerpt talking about someone’s struggles with the Twelve-Step Program.  “I’m not sure she’d actually reached Step Nine. I don’t think she’d done all the steps leading up to it.” “Does it matter? Do you have to do them in order?” “You don’t have to do anything, but it sure helps. What would happen if you took first year university then skipped to the final year?” “You’d probably fail.” “Exactly.” You see where this is going, don’t you? Recovery just doesn’t happen. It evolves by learning one thing after another in order. Have you accepted this truth yet or are you still trying to claw your way to a healthy relationship with food without bothering to be emotionally healthier along the way? That’s what...
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How We Become Who We Become

How-We-Become-Who-We-Become
It will help your emotional and social development to recognize the stages you’ve gone through to get to be who you are emotionally today. More importantly, it will help you understand that you can, within obvious limits, pretty much be whoever you want to be now and in the future. The point is that you can change, so why continue to struggle and suffer. Why not invent the self and life you want? Stage 1: Your thoughts and actions are determined by your parents and other adults—by what they say and don’t say and do and don’t do      When we are children, our parents and other adults seed our minds and the seeds simply, naturally grow into something we accept as us. They believe that people aren’t to be trusted and we believe it too. They act as if their needs are more important than ours and we accept...
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Why You Get Stuck with the Wrong People

Why-You-Get-Stuck-with-the-Wrong-People
Clients often ask why they have so many emotionally unhealthy people in their lives. “I’m like a magnet to jerks,” one client insisted. Another asked, “How do all the ass-wipes in the world find me? What’s wrong with me?” If you think this way, you can heave a sigh of relief: There’s nothing wrong with you. But there is definitely something wrong with the way you select people to be in your life.  Here's what’s going on. There are a multitude of unhappy, mentally unhealthy people in the world. Are there more of them than of their opposites? I doubt it, but sometimes it seems like that. My own estimation, with no scientific basis whatsoever, is that about one-quarter of people are absolutely terrific, about one-half are okay, and one-quarter are those we need to watch out for. Mind you, I’m not judging people in this quarter. They turned out how...
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To Sit Quietly in a Room Alone

To-Sit-Quietly-in-a-Room-Alone
According to French philosopher Blaise Pascal, "All of humanity's problems stem from man's inability to sit quietly in a room alone." “All” is an overstatement in my estimation, but I do believe that some of our problems stem from an inability to be comfortable by and with ourselves. This seems especially true of many dysregulated eaters. An only child, I spent a great deal of time alone and sitting quietly in an adult world. I never thought much about doing so until I began to hang out with “Joyce” in junior high school. She had to keep busy whenever we were together. If she wasn’t with me, she was out with other friends doing something. When we had sleepovers at her house, she kept the radio on in order to fall asleep. When we did homework together, she needed the TV on in the background, which made it hard for me...
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