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Spring Time Blues

Written by nutritiousthoughtsblog on . Posted in Self Care.

The weather is warming, daylight lasts longer, and the world seems to be blooming…and it expects you to be doing the same.

This month, we feature a very important blog post by Carolina Partners in Mental HealthCare, PLLC that highlights the pressure we may feel to present ourselves to the world as happy, energetic, and carefree this time of year and how it is perfectly alright (and actually makes sense) if “happy-go-lucky” is not everyone’s reality during the Spring season.

Check the post out below!

IT’S SPRING! WHY YOU DON’T HAVE TO FEEL HAPPY

Spring is finally here. People are wearing shorts, the birds are infectiously happy, flowers are blooming everywhere. In the grocery store today, a man told me, “You look so sad. Be happy! The weather is beautiful.” While there’s always room for gratitude in our days, and nice weather certainly can be something to be grateful for, I’m here to tell you why you don’t have to be happy.

There are admittedly many proven mental health benefits to Springtime. The increase in daylight provides a boost in one’s serotonin levels (serotonin is a crucial ingredient for feelings of happiness). And during the new season, people don’t need to expend as much energy to fight off the drowsiness that occurs when it’s darker outside. Also, people tend to socialize in the Springtime more, which comes with other mood-enhancing benefits; for example, laughing with friends or hugging loved ones, both of which release important endorphins.

With all of this bright light, social bustle, and beautiful, blooming nature, there can be an unspoken expectation to be as happy as possible all the time. But, for a number of reasons, many of us don’t feel happy during Spring … or we don’t feel as happy as other folks seem to think we should. And I would like to detail a number of reasons for why we may not feel happy, despite the beautiful weather and chipper social milieu:

  • The expectation to be happy itself can be stressful, and can, perversely, end up making us feel less happy. It is very alienating to be pressured to feel a certain way when you don’t already feel that way to begin with, and this social pressure is severely heightened in Springtime.

 

  • The warmer weather can make it more difficult to think clearly on a physical level. Ideally, Spring is a time of moderate levels of warmth that help us adjust to the oncoming heatwave of the Summer. But in reality, Spring is often dramatically warmer than we expect or want it to be, and those changes usually happen without warning.

 

  • A third reason is that many of us need to spend our days indoors during these lovely Spring days. Students are busy studying for exams. Office workers continue to spend eight hours a day inside, regardless of the season. That disconnect between desire and reality can be very demoralizing.

 

  • Some people experience a problem with sinuses during this time, which can make simple things like going on a walk in your neighborhood very unenjoyable.

 

  • Perhaps most importantly, it is important to remember that the regular ups and downs of life continue to happen in Spring, despite the shifting climate. For some folks, Spring is the anniversary of a loved one’s passing. Other people are experiencing terrible illness. There are folks who lose their job in Spring, or get into a car accident. The mere existence of warm weather and budding cherry blossoms does not erase the usual tribulations of life.

While there are likewise many reasons to enjoy the season, it’s important that we be aware of our own impulse to assume that everyone else is happy, or that everyone else should be happy, or that we should be happy. Spring is a time of should-ing. We “should” all over each other during this season, a practice that often makes even the enjoyable aspects less enjoyable.

As you move about in the world during this season of opening and renewal, remember to hold yourselves and others in a place of understanding and compassion. If you find yourself feeling sad, angry, frustrated, hopeless, etc., remind yourself that those emotions are a part of life, no matter the season. The same goes with other people whom you interact with. Every season is the right season to treat yourself and others with compassion, and to reach out for the help that you need.

To access other posts from the Carolina Partners in Mental HealthCare, PLLC blog, follow this link: Be Well Blog

Don’t Give It All Away

Written by nutritiousthoughtsblog on . Posted in Self Care.

Hello, Everyone!

This month we are breaking up the holiday chatter (but also…Happy Holidays!) to share with you all a candid, quite raw rendition of one’s experience of navigating relationships in recovery and traversing the journey of healing from co-dependency.  We love this timeless reminder that no matter what type of relationships we are fostering at the moment, we must always hold space for ourselves, nurture ourselves, and remain present with ourselves.

This piece was gifted by an Anonymous Recovery Warrior.

To my sister-

There will be someone that promises you the life you’ve always imagined having.  Constant, unwavering assurances of safety, security, and happiness will dance from their lips, forming the most entrancing, tempting ballet.  They will do it all right, and I mean everything.  From flowers, love notes, and elegant dinners to warm embraces and kisses as soft as the clouds.  These are all beautiful things to treasure, but love, don’t give it all away.

There will be someone that snatches your attention so violently and abruptly that they send you spinning into a whirlpool of your own thoughts.  For a while you’ll think you’re drowning in that perfect something.  You’ll immerse yourself in their cool, refreshing pool in an attempt to cleanse yourself, but please promise to stay where your feet can touch the bottom.  The deep end is colder, darker than you’d expect it to be- every time.   Darling, try to keep that beautiful head above the water.  Don’t give it all away.

There will be someone that you love to hate.  They will be your flame, you will be their gasoline.  You will pour your body over them like hot, melted wax just begging for a shape to take.  You will sugar yourself until they deem you the sweetest candy they have ever tasted.  You’ll surrender to the fire.  Passion is part of the game, but sissy, don’t give it all away.

There will be someone that changes your life.  You’ll think, speak, act, and do things differently than ever before.  You’ll set this new you into motion with a force so strong you’ll convince everyone you’ve had a revelation.  Your mind will shift, your attitudes will be altered, your dispositions will transform. Old habits will die, new ones will be born.  Perspective is powerful and changes are good, but look before you leap, baby.  Don’t give it all away.

There will be someone that makes themselves your project.  They will latch on, and you will mother their insecurities.  You’ll stroke their fragile ego.  You will find yourself cleaning up the foul waste of their childlike outbursts, uncontrolled and unpredictable.  You’ll wipe the floor of their mess and your tears of exhaustion, sanitize with affection, and you’ll wait for the next explosion.  You’ll hope that these nightmarish times will pass and that like the flu, it will get worse before it gets better.  My sister, I am here to tell you that there will always be another explosion, always another mess that will keep you on your knees.  Don’t give it all away.

There will be someone you love.  You’ll know it when you know it.  Your head will turn to them, and you’ll meet each other on an even playing field.  You’ll overlook things that are slightly inconvenient to preserve the pleasure of being a pair.  You’ll share yourself with them and they will reciprocate.  You’ll want them feverishly and vehemently.  You’ll experience compromise.  You’ll sacrifice genuinely but my god- don’t ever give it all away.

You see, there will always be someone.  There will always be high highs and low lows but whatever you do, don’t give it all away.  Don’t give all of yourself.  Don’t drain yourself dry.  Don’t burn yourself until the wick disappears.  Not ever.  If you ever take a piece of my advice, please let it be this one.  Leave some of you for you, no matter what.

Holiday Survival Guide: ED Recovery

Written by nutritiousthoughtsblog on . Posted in Eating Disorder Recovery, Self Care.

Here we are again. It’s holiday time.

Regardless of what, when, where, or how you celebrate, the hustle and bustle of the season has the potential to be overwhelming and sometimes, downright scary. So how do we navigate nourishment of our bodies and our minds in the midst of the chaos?

Check out these ideas below:

  • Make a plan. Seriously. Do it. Even if you don’t think you need to. 
    • Events involving food will likely be unavoidable over the next few months. Food is a normal part of human connection and gathering and for those in recovery from an eating disorder or disordered eating, this fact may feel quite anxiety-provoking. To say it simply, this is not the time to “wing it” or “see what will happen” or “talk about it later”. Taking the time to discuss these events, the food, and the fears around it all may be the ticket to maintaining recovery efforts.
  • Give support, get support.
    • Stay in touch with your support systems, people! It is very easy to skip your usual weekly support group or neglect to call back an accountability partner when we are feeling inundated with the many pressures of the holidays (family, travel, food, celebration, obligations, and the list goes on…). The heart of the matter is that because of these very pressures, you may need more support now than you’re able to realize…and we are thinking that may also ring true for the accountability partner from which you missed a call!
  • Make space for emotion. 
    • Everyone’s relationship to this season is different, yet we are all more stressed than usual in one way or another. Recognizing the nuances of your needs and waving ‘hello’ to whatever emotions or feelings you may be experiencing is a great first step to being able to cultivate a holiday-specific self-care regimen. See our August Blog Post on more ideas for gentle self-care during high-stress times!
  • Cope effectively. 

Do you have any tried and true methods for surviving the holiday season? Share your tips and tricks in the comments below!

 

 

 

 

Registered Dietitians and Nutritionists: Similarities and Differences

Written by nutritiousthoughtsblog on . Posted in Education.

Registered Dietitians (RDs) and Nutritionists have a similar professional passion – to help guide others in living their best lives through individualized and balanced eating patterns, movement routines, and overall self-care. However, there are stark differences in the education, training, and legal certification processes between Registered Dietitians and Nutritionists that are important to recognize when choosing the nutrition professional that is best suited to meet your needs.

Education and Training
All RDs must complete a formal education program resulting in a minimum of a 4-year baccalaureate degree from an accredited university. These degree programs include extensive coursework in the following areas:

  • Biology and Microbiology
  • Organic chemistry and Biochemistry
  • Human Anatomy and Physiology
  • Foodservice systems management
  • Food and nutrition sciences
  • Computer science and Business
  • Sociology and Psychology
  • Economics

Dietitians have also participated in a rigorous practical internship (minimum of 1,200 hours of hands-on experience) and are qualified to provide medical nutrition therapy (MNT) for chronic illnesses such as diabetes, kidney disease, cancer, metabolic disorders, and many other disease states. Nutritionists may have certificates and/or degrees in nutrition-related fields but are not required to complete the same formal education programs as RDs and cannot legally or ethically provide medical nutrition therapy.

Legal Certification
To become a registered dietitian, one must pass a comprehensive national exam and will likely need to acquire a license to practice in their individual locations. These certifications are upheld through renewal processes and by completing ongoing continuing education requirements. Non-licensed Nutritionists do not have to uphold national or state credentials and do not have to complete continuing education activities. “Nutritionist” is not a regulated title, so anyone can call themselves one regardless of their educational background, work experience, or services offered.

When embarking on your journey to balanced nutrition, ensure that you are choosing the nutrition professional that has the qualifications, experience, and ability to meet your individual needs and to help guide you in reaching your health and wellness goals!

Five Reasons Diet Culture is So Enticing

Written by nutritiousthoughtsblog on . Posted in Body Image, Eating Disorder Recovery, Self Care. 2 Comments on Five Reasons Diet Culture is So Enticing

Diet culture is pervasive. The messages we internalize are often received inadvertently and yet, they sometimes gain immense power that can shift our mindset and behavior related to how we treat our bodies. How does this happen? Jamie Marchetti, Registered Dietitian and Author of the Wonderfully Well blog sheds some light on the ways diet culture can easily capture our attention and arrest us in our journey toward intuitive nourishment and insightful self care.

It’s okay to not get the massage.

Written by nutritiousthoughtsblog on . Posted in Self Care. 1 Comment on It’s okay to not get the massage.

Self care. Self care. Self care.

While reserving space and time to care for ourselves in a chaotic, pressurized world is essential, the concept of “self care” has also become idealized and even exploited in recent years. Certain forms of self care (ex. “spa days”, exercise, etc.) have been pedestalized in mainstream media, which narrows the vision of self care considerably and reduces accessibility and inclusiveness for, well…the majority of people.

There are many reasons why people may avoid caring for themselves, and we believe that feeling pressure to create a luxurious experience for oneself every time we engage in self care only adds to the mix. The purpose of this post is to let you know that it is perfectly alright to choose boring, less “shiny” forms of self care when they meet your needs more efficiently and that it is important to pay attention to what those needs actually are in the first place.

“But I have no clue what I need!”

We hear you – totally and completely.

Start here:

Taking a moment to consider how you are feeling can help you choose self care activities that will be most appropriate for bringing you back to a more balanced place. We know, we know, getting in touch with feelings is everyone’s faaavorite activity (haha, not), but doing so can tell us more about what we are truly needing.

Below are a few examples of how to tie it all together!

Example 1:

Feeling/affect: Bored, isolated, lonely

Potential need: Connection

Possible self care activities: Reach out to a friend or support person, engage with recovery-positive social media, try a group movement class, etc.

Example 2:

Feeling/affect:  Overwhelmed, over-extended, “burnt out”

Potential need: Rest

Possible self care activities: Rest (nap, go to bed early, sleep in), massage or spa treatment, cancel plans, etc.

Example 3:

Feeling/affect: Anxious, restless, unsettled

Potential need: Calm, comfort

Possible self care activities: Guided meditation, grounding/breathing technique, nature walk, etc.

For more self-care inspiration, check out the link below about “boring self care” and one of our favorite Instagram profiles: @makedaisychains 

‘Boring Self-Care’ Drawings Celebrate Everyday Mental Health Victories

*Disclaimer* Choose what feels right to you. These suggestions are in no way absolute and are not meant to replace your current self care regimen, only to enhance your mindfulness around it. You don’t have to fit any mold ever, and we want you to choose self care activities that help you feel like your best self, no matter how trendy, luxurious, involved, simple, or boring they are or are not.

 

 

 

 

 

How To Look After Your Mental Health Whilst Travelling

Written by nutritiousthoughtsblog on . Posted in Eating Disorder Recovery, Self Care.

Ahhhh, summer-time: the season of beach weekends, family vacations, trips, and travel.  This time of the year can be a whirlwind of fun and adventure, but let’s get real – it can also be extremely stressful and challenging for recovery.

How can we take recovery on vacation with us?  How do we maintain the efforts necessary to stay stable and safe without compromising enjoyment and spontaneity?

Check out this post from Moods, Meds, and Meals, a mental health and lifestyle blog, on how to care for yourself and still enjoy the summer (or any season, really) of fun around you.

Dear Me

Written by nutritiousthoughtsblog on . Posted in Eating Disorder Recovery, Self Care. 3 Comments on Dear Me

I wrote this letter to myself at a painfully pivotal point in my life.  I still read it regularly and hope it provides a sense of safety, hope, and unity to others that may need it.

-Lindsey M. Yemc, MS, RD, LDN

This is a letter to yourself when things seem impossible.  Read this when success is blooming everywhere around you, and you feel as though you’re the seed that never germinated. Read this when you’re waiting for someone to say “it’s your turn”.

Dear me,

Let your tears fall, and with them, every misconceived notion that you’re not enough.  Breathe.  Open up your heart to every uncertainty in your life, every unknown, every question.  Feel uncomfortable.  The answer right now is that you just don’t know.  Accept yourself in this state.  As inglorious as it is, it is real, and being real in a terribly fake world is an achievement unfamiliar to most.

Sit here for a moment.  Do not write yourself off.  Settle in.  Disrobe your pride.  You are allowed to feel that life is sometimes unfair and unnecessarily cruel, because it absolutely is.  Understand that you are human; perhaps the most difficult thing to be in this universe.

Credit yourself.  You alone have accomplished many feats.  You have fought giants and monsters.  You feel empty with dreamy optimism, but warrior, you are full of everything you need to fight.  Freshen up your war paint, another battle is just around the corner.  You are essential personnel – rain or shine, you must trust yourself to show up.

Embrace your complexity.  You are a goddess, a serpent of solidity.  Flexible, yet unshakable. You are elemental.  The wind in your hair ignites a flame that can burn every one of your insecurities to the ground.  Know your power.

Once you’ve rediscovered the dynamic potential of your life, your incredible aptitude to design and actualize exquisite beauty, propel yourself in the dance of determination.

Love always,

Me