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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. 

How to Stop Being Permanently Aggrieved

If you’re ever going to end your eating problems and create a satisfying life for yourself, you’ll need to give up being permanently aggrieved. Perhaps you don’t realize that this is your view life (and how others may view you) and would be wildly distressed if you were to acknowledge that you see the world as constantly stacked against you, the helpless victim who’s been cheated by life. You may feel so distressed at the idea of having this worldview that you tell yourself you don’t. Understandable, but refusing to recognize your perpetual put upon-ness is only a barrier to living the wonderful life you yearn for and deserve. So, what do I mean by being permanently aggrieved? Read on. First is looking to blame others for why you’re not happy, successful, loved, etc. Because it’s so painful to think that you could have brought unhappiness, failure, and rejection or abandonment...
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Post-Traumatic Dieting Disorder

Though I’ve treated hundreds of clients who are recovering from chronic dieting, it wasn’t until one remarked on her decades of restrictive eating making her feel as if she had Post-Traumatic Stress Disorder (PTSD), that I recognized their similarities. Recurrent restrictive eating may, indeed, feel traumatic and recovering from dieting—not just from emotional or binge-eating—may have lingering traumatic effects. Decades recovered from restrictive eating, the memories of those awful years are still painfully vivid: the deprivation I felt from saying no to food while others ate whatever they pleased, my obsession with thinness and the intensity of shame and self-hatred I felt after my relentless bingeing, my focus on what and how much I ate above all else that sorely needed my attention, and my low self-esteem because I couldn’t seem to feed myself well no matter how hard I tried. Trauma has varying definitions, but we generally view it as...
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Reaching Goals through Pressure or Desire

I talk a lot (a whopping lot) with clients about how they feel that they need to or should do things. I’m sure they get tired of me nagging them about their word choice and approach to getting things done, but it really pays off in helping them shift to more beneficial, internal motivators. So, what better way to start off the new year than to encourage you to make a resolution to stop bullying yourself into doing things. Every time you say aloud or to yourself that you need/must/should/ought/have to do something (that is, use an external motivator), you’re putting pressure on yourself to do something. You’re trying to get yourself to act because you don’t have enough desire to do it without the pressure. So, you apply more force and ramp up the attacks on yourself, which do nothing to strengthen your desiring to do whatever it is. I...
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The Real Reasons You’re Not Becoming a “Normal” Eater

I’ve blogged on this subject before, which warrants a frequent revisit. Many of you are not reaching your “normal” eating or health goals because you’re not consistently following the guidelines for changing your thinking and behaving around food. You then become disappointed because you’re not making strides as quickly as you’d like to and feel like giving up. I don’t say this punitively, believe me, but facts are facts: The more you practice a behavior, the more it will stick as a habit. Doing a behavior inconsistently—one day, then not the next, or one week on and one week off, will get you exactly nowhere but frustrated. So, here are my suggestions: Eat without distraction. I stopped telling clients to do this at every meal because they insisted that doing so was impossible, so I dropped down to suggesting that they do it at least once a day. I found that...
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How to Use Therapy to Move Toward “Normal” Eating

Having been a therapist for more than 30 years, I have some ideas on how to get the most out of the process. As an eating disorders therapist, I also have advice on how to use therapy to help you move toward “normal” eating. Of course, if you’re not in therapy, you can still focus on the areas I highlight to promote psychological healing. Have an agenda. Clients often wait for me to bring up a topic to talk about, which may be hit or miss on my part. If a client doesn’t raise a subject, I generally ask, “How can I help you today?” This doesn’t mean that you always need to come in with a problem. It’s important for clients to share pride in their accomplishments or progress. Often my validating clients’ concerns or ideas is helpful. It’s fine to occasionally not come prepared with questions, but it doesn’t...
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Science Explains the Truth about Addiction

A debate about which behaviors are addictive and which aren’t has raged on for decades. Can food be addictive? Here’s the latest on what science thinks about addiction. (“Science Says: What makes something truly addictive?” by Lindsey Tanner, Sarasota Herald Tribune , 6/22/18, page A3, retrieved 6/23/18) Tanner says that “The strict definition of addiction refers to a disease resulting from changes in brain chemistry caused by compulsive use of drugs or alcohol. The definition includes excessive use that damages health, relationships, jobs and other parts of normal life.” According to UCLA psychiatrist, Dr. Walter Ling, it is ‘a disease of extreme behavior. Any behavior carried to an extreme that consumes you and keeps you from doing what you should be doing becomes an addiction as far as life is concerned.” Dr. Andrew Saxon, chairman of the American Psychiatric Association’s addiction psychiatry council, deems drugs addictive because they over-activate “the brain’s...
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Stop Trying to Change Your Parents and You’ll Have a Better Holiday

Want to improve your eating during the holidays? Then stop trying to change your parents’ views or their distress about your views. Heed the wisdom of New York City writer Joan Reisman-Brill, who responds to ethical questions for The Humanist.com in “The Humanist Dilemma”. Here’s her response to a letter writer asking how to get his views accepted by his parents who believe they’ve failed him because he doesn’t think as they do about religion (Issue 771, 8/10/18). “The first thing you have to do is recognize that you can’t control what your parents believe any more than they can control what you believe. You can wish they’d see things your way, just as they can wish you’d see things their way. But wishing doesn’t make it happen, and maybe nothing can. Regardless, you need to live your life, let them live theirs, and make the best of whatever intersection there...
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Growing a Strong Self That Withstands Rejection

Many people live in fear of rejection. They won’t change jobs, try to make friends, join groups or do anything which might put them in a position to be rebuffed. This deep-seated terror prevents them from being happy and emotionally healthy and is based on dysfunctional childhood experiences with rejection which haven’t been put to rest. Here are ways to rethink rejection so that it becomes tolerable and easily forgotten. No one likes to be rejected as a job applicant, but not everyone builds his or her life around avoiding the possibility of it happening. When we have a pattern of fearing and getting upset at rejection, we are not looking rationally at how the world works and have an immature sense of entitlement rather than view ourselves simply as one of many deserving people on the planet. Just because you don’t get a job that you believe you were perfect...
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How to Create Emotional Safety in a Relationship

How do you create emotional safety in a relationship? It’s not a 1-2-3 process, but it’s also not so complex that there aren’t guidelines for making it happen. Obviously, you want to avoid sarcasm, accusations, name-calling, defensiveness and offensive body language. Read on for guidelines on what makes for genuine emotional intimacy. Most couples come to see me and want to jump right into talking about major relationship problems: he doesn’t spend enough quality times with the kids, she’s negative and critical, she hoards every penny, he can’t spend money fast enough. But talking about differences can’t be done in a productive way without feeling safe enough to share your honest emotions and thoughts openly. That can happen only if you believe that no harm will come to you in doing so—not only physical harm (that goes without saying), but emotional harm as well. If there’s a fear of any type...
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Myths and Facts on How to Eat Less and Still Feel Nourished

Many people ask me how to eat just the right amount to feel nourished without experiencing over-fullness. There’s a good deal of information out there on the subject, all the way from flat out wrong to inconclusive to tentative but needing more research. “How to Eat Less: What Works, What Doesn’t” by Caitlin Dow (Nutrition Action Healthetter, Jul/Aug 2018, pp.6-8) provides some evidence-based answers. Are smaller plates the answer?: According to Barbara Rolls, a nutrition professor at Penn State University, “Focusing on plate size is a diversion” because studies tells us that people often don’t eat less when using smaller plates. They eat about the same quantity of food they’d eat on larger ones. However, if you mindfully choose to use a smaller plate as a reminder to eat less, they can be helpful. The goal is not to heap your plate with foods you love in order to feel as...
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