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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. 

So What If It Tastes Sooooo Good

Every week, at least one of my clients tells me that she overate or ate mindlessly. When I ask why, she inevitably sounds like she thinks I’m awfully dumb for an eating disorders therapist and says something like, “Because it tasted so good, I just couldn’t stop myself.” And I think to myself, “No, no, no. That’s not the reason. Sure, it might have tasted delicious, but you didn’t eat it because of that. You ate it because...”   First, because you don’t have enough things in your life that make you swoon, that cause your heart to sing, that trip your dopamine switch and keep that magical chemical swirling around your brain until you’re ready to make a smooth landing back on earth. You go crazy with food because you have such a paucity of daily pleasure in your life—or you have it but don’t know it’s there—that food has...
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What If Eating According to Appetite Were Actually Easier Than Dieting

Recently I’ve been thinking how curious it is that most of us have such a challenging time going from chronic dieting and overeating to “normal” eating. I include myself as one of those people. Yes, habits die hard, but dieting has its own unique challenges and is—pardon the pun—no picnic, so why do we fight so hard to give it up?   Imagine if you were a “normal” eater and forced to restrict your food intake, that is, to eat when and how much someone else wanted you to eat and to forget about your own appetite cues. This person would boss you around and tell you how much and when to eat or not eat. No matter what you felt like eating, Bossy Pants would insist that you override your cravings and partake of what he or she wanted you to eat instead. Want a piece of pie at Thanksgiving?...
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Ways to Measure Progress Without Weighing Yourself

Many dysregulated eaters insist on weighing themselves because they say they need a way to measure their progress. Too often, weight is still the determinant of success even when you don’t want to believe it is. Whatever your bias, here are 21 great ways to assess your progress. Ask yourself these questions and note your progress with food. How often do I eat without being hungry and how often do I wait to eat until I’m hungry enough? Do I seek food when I’m emotionally upset as often as I used to? Do I often wait until I’m moderately hungry to eat? Do I deprive myself of food when I’m hungry to “save calories” for later? Do I seek food when I’m bored as often as I used to? Do I seek food when I’m stressed as often as I used to? Compared to previously, do I still weigh myself often...
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3 Keys to Achieve Success

One of the major reasons—if not the one—that people fail to achieve success is that they focus on exactly the wrong things to make it happen. According to success psychology, there are three ways of thinking to help you attain and maintain your goals. I bet they’re just the opposite of what you’ve been doing! Here they are. Focus on what you’re doing well Most dysregulated eaters focus almost exclusively on what they’re doing or have done wrong. They obsess over their food failures—binges and mindless eating—and minimize their successes—stopping occasionally when full or making healthier food choices—if they acknowledge them at all. In fact, I usually need to drag their successes out of them. Successful people feel good about what they’re doing well, focus on it, and enjoy the pride they experience from their achievements. Learn from, then stop focusing on, what you didn’t do well Errors are a typical...
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Why We Seek Food at Night

Most dysregulated eaters don’t do a lot of mindless eating in the morning or mid-day. Some find themselves food-seeking in the late afternoon (they’re probably fatigued due to insufficient nourishment earlier in the day), but the biggest problem time for troubled eating is in the evening. Although it may be caused by a need to relieve stress or because people eat when they’re bored and lonely, hormones may be the culprit.   “Hunger strikes harder after the sun goes down” by Roni Caryn Rabin (Sarasota Herald-Tribune, E14, 2/27/18) describes a small Johns Hopkins University study which “suggests that satiety hormones may be lower during the evening hours, while hunger hormones rise toward nightfall and may be stoked even higher by stressful situations. It’s not clear whether these hormonal patterns cause the binge eating behaviors or are conditioned by an individual’s eating habits. But, either way, you can get stuck in the...
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How Triangulation Can Harm Relationships

Do you know what triangulation is in a relationship? It’s exactly what it sounds like—pulling in a third party or a behavior to avoid direct interaction in a dyad. “Triangulation is a manipulation tactic where one person will not communicate directly with another person, instead using a third person to relay communication to the second, thus forming a triangle.” ( https://en.wikipedia.org/wiki/Triangulation_(psychology) , accessed 2/27/18)   Although the Wikipedia definition says “person,” the third “party” can be the family dog, drinking, eating, work, hobbies, children, etc. It happens when two people don’t communicate directly with each other, but use someone or something else to convey their messages. It’s based on avoidance of direct conflict by pulling in a third party to speak for you. Sometimes the behavior is obvious (a spouse having an affair due to an unhappy marriage) and sometimes it’s more subtle (partners who pay more attention to the family...
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Do You Have Binge-eating Disorder

Half a lifetime ago, I only knew two other people, one in college and one in my mid-20s who binged on food the way I did. We all thought that there was something seriously wrong with us and never dreamed that this behavior had a clinical name. The good news is that we are all fully recovered. The bad news is that the number of people with Binge-eating Disorder is rising.   In 1959, Binge-eating Disorder (BED) was described by Dr. Albert J. Stunkard. It was included in earlier versions of the Diagnostical and Statistical Manual of Mental Disorders, but didn’t become an official eating disorder diagnosis until 2013 as part of the DSM-5. According to “How Common Is Binge Eating Disorder in the US?” (EatingDisordersReview.com, vol. 28/No. 1, http://edr.karunaconsulting.com/common-binge-eating-disorder-us/ , accessed 2/26/18), its recorded prevalence grew when its criteria were increased at that time.   Criteria include bingeing at least...
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Become More Than an Abuse Survivor

I work a good deal with women who’ve been abused emotionally, physically and sexually. When I meet them, they’re usually trying to leave or have just escaped an abusive relationship. Sometimes divorce fails to end the abuse, which continues because they need to have exchanges about finances or children. My goal for clients is to move from victim to survivor to thriver , to go from fractured to healing to whole. Note that though I use “him” for abuser, the “him” could easily be a “her.”   If you’re a victim or survivor of abuse, I hope that by laying out the elements of each stage, you’ll be inspired to move forward. If you’re not a victim, you may know someone who is, and through understanding the change process they need to go through, you’ll be able to give them hope and whatever support they need to cope, heal and prosper....
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Why You Focus on The Things You Do (Including Weight)

If you think that everyone with a high weight puts a strong focus on it, you’d be wrong. Yes, of course, society—from media to medicine—is obsessed with thinness. But, much of what we put our attention on in life is what our parents taught us is important. In reality, it may or not be. Only we can decide as adults what we want to spotlight.   Here are some fictional examples of what families may focus on: Parental Unit A loves nature and animals. Their idea of a stellar day is to traipse through deep woods identifying fauna and flora and to travel extensively to see the natural wonders of the world. What’s important to them is volunteering at a local animal rescue center and spending as much time as they can hiking. Their children receive high praise for their kindness to animals and for their knowledge of the natural world....
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Try Intentionally Adapting to a New Normal

I was watching the news when there was a shot of a man in a hospital bed. I don’t recall what had happened to him—Had he broken bones, lost a leg, or been badly burnt in a fire?—but his words were instantly etched in my mind, “I’m going to get used to a new normal.” I’d heard the phrase before (it’s around for a long time), but this time it hit me how we all need to do that because there’s really no other way to live well.   I specifically think of this man’s determination when I sit with clients who fight change. They’re in there mad as hell and come out swinging with both arms, as if by struggling hard enough against change, they can stop it from happening. Well, good luck with that. Heaven knows, we’ve all put up this fight at one point or another. I certainly...
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