STEP 1: SCHEUDLE CONSULTATION
Integrative Mental Health
If you feel that talk-therapy isn't enough, then there's something more for you.
Begin Integrative Mental Health Care
How? Schedule a consultation with a therapist to begin treatment for people pleasing.
STEP 2: COMPLETE ASSESSMENT
STEP 3: ATTEND SESSIONS
"...existing conventional treatment approaches... do not adequately address the mental health needs of people..."
James Lake, MD (2015)
There's more to a person's mental health that a collection of symptoms that provide a diagnosis. In fact, if what a person eats, their relationship, how they're sleeping and how they're moving their body etc. are not addressed mental health problems could worsen. Talk therapy will only go so far for some of these areas and this is where integrative mental health care can help a person heal. To get started, click "Schedule Consultation" below.
Mental health problems are indiscriminate and sometimes talk therapy and medications aren't enough; however, it doesn't have to be that way.
What is Integrative Mental health?
There's a lot to learn about integrative mental health however, here's some general knowledge to familiarize yourself with:
Conventional Mental Health Care Vs. Integrative Mental Health Care
What's the Difference?
| Conventional Mental Health | Integrative Mental Health |
|---|---|
| Largely relies on applications of talk and behavioral therapies to address mental health problems. | Talk-therapy is emphasized less and behavioral interventions take on a prominent role in care. |
| The medical model is generally used as the primary model for care. | The psycho-biological model is used as the primary model of care. |
| Except when needed, topics such as sleep, nutrition, spirituality etc. don't take a primary role. | Topics such as sleep, nutrition, spirituality etc. are central to client care. |
| Generally gives greater importance to the use of psychotropic medications. | Psychotropic medications have a place however, importance is given to food, nutraceuticals and other interventions. |
| In some ways, may be more accessible and more cost effective for the vast majority of people. | Is accessible for all people however, some interventions may have a greater financial impact than others. |
If you believe that starting an integrative approach to your mental health care will help, Schedule a consultation below to get started today.
What Does Integrative Mental Health
Treatment Look Like?
Treatment Overview
Integrtaive mental health care in many ways is similar in structure to other mental health therapies. Treatment starts with an evaluation session, then there's treatment planing and finally treatment begins.
Treatment sessions are different in some ways than conventional talk-therapy sessions. The content of sessions is still dependent on the treatment plan however, the difference is the shift in focus to various domains of integrative mental health.
Just like with conventional care, there's no definitive length of time for treatment however, you can anticipate 16-28 sessions.
If you'd like more information on the kinds of therapies you may see, how treatment planning works or even when therpay may be "completed" please visit the other tabs.
Types of Therapy
There are a varity of interventions within the realm of integrative mental health. Moreover, during conversation, strategies from other modalities e.g. Cognitive Behavior Therapy (CBT) are emplyed to facilitate treatment. The intervention(s) used during sessions are individualized and they could include:
- Psychoeducation on the role of food and minerals in mental health.
- The use of behavioral strategies to implement movement e.g. walking, yoga etc. for mental health.
- The use of energy and meditative practices e.g. reiki, meditation etc. to promote positive mental health.
- Behavioral strategies to implement breath work to calm the nervous system and promote positive mental health.
There are many of interventions and the ones you use will depend in your interest and the training your provider has. Please ask your provider for more information.
There's a lot more we could share however, if you'd like to know how treatment is planned and set into motion, read the Planning tab.
Planning Treatment
The development of a treatment plan is how you and your therapist will know what direction to take therapy. There are a variety of ways that treatment planning can be done with some being fomalized and others more casual. Regardless of how treatment planning is conducted it's a good idea to ensure that you treatment plan will include several of the following:
- Goals - Broad statements of achievement which may appear to be unachievable or in the distant future e.g. "I'd like to exerpeince a prolonged, consistent and generally positive mood."
- Objectives - Specific, Measurable, Attainable, Realistic and Time Limited (S.M.A.R.T) milestones which indicate progress has been made e.g. Increase my subjective rating of well-being by three points from baseline e.g. 4/10 to 7/10, in a three month period.
- Interventions - Specific action items, behaviors etc. that need to be done to complete objectives e.g. Recieve twice weekly PBM services for at least 10-minutes".
The treatment plan, important as it is, is not set in stone. In fact, items on the plan can be added and removed. In fact, it is possible that a client terminates care even before the treatment plan is completed. The take away is that the treatment plan acts as a guide. To learn more about the outcome of therapy, please read the outcome tab.
Therapy Outcome
We hope that therapy ends because treatment was successful and appropriate outcomes were achieved. The outcomes of therapy are different for every person and when it comes to the treatment of people pleasing, some examples are:
- Experience an overall decrease in the psychological and phyiological symptopms.
- Feels more confident in their ability to manage mental health symptoms in the future.
- You gain an understanding of what's important for you to feel accomplished with your life.
- You come to have a deeper understanding of both the helpful and unhelpful beliefs, values, rules etc. by which you live your life.
- Many more.
Certainly, there are many other positive outcomes, we understand that there are reasons therapy may end. Practice polcies may change, providers leave and the "therapist-client fit" is not the best and life just gets in the way sometimes.
We aim to help our clients achieve their therapy goals to the best extent possible and improve their life.
Starting therapy means you're on the path to regain
confidence
and
control
of
your
life.
Schedule Consultation
The first step is to schedule a free, 15-minute consultation to share what's going on and to decide if we're a good fit for you.
Complete Intake
Step two is to attend your intake session. At this session, we will ask questions to learn more about your experiences.
Start Therapy
The final step is to attend your regularly scheduled sessions so that you can begin to address what's happening in your life.
Learn the skills therapists want you to know.
Begin The Mental Health Jumpstart Course
The Mental Health Jumpstart is a 3-day course designed to teach you about some of the essential skills and concepts to jumpstarting your mental health care without a therapist.
Mental illness shouldn't keep you from enjoying your life.
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So often clients tell me they had great childhoods, so they don't understand why they are so stuck now. When in reality many of them didn't feel safe experiencing their emotions because they were always sent to their room. Felt overwhelmed and a sense of instability during their parents divorce. Always tried to help their mom cope with her anxiety. Or countless other scenarios like these. And many times providers do the same thing. Look for those "big T" traumas without noticing the things that created maladaptive coping strategies because they were "normal." So instead of asking about trauma, ask - how did you feel. This will give you a lot more insight whether you are someone struggling with mental health now or a mental health provider.Button -
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Today is world kindness day. Not only do small acts of kindness make the world a better place, but they can also make your world a better place. Studies have shown that doing acts of kindness can boost confidence, increase a sense control, support happiness, reduce anxiety, and boost optimism. There may even be physical health benefits such as supporting your immune system and protecting your heart health. So take a moment and ask yourself how you can spread kindness today (and tomorrow). Here are a few ideas that we have: + donate clothes to a local shelter + buy schools supplies for a teacher + send a card to a friend + contact your local school district and see if you can help pay for a students school lunch balance + volunteer at an animal shelter + compliment a stranger + leave a generous tip + leave affirmations in library books + call a family member just to say hi We'd love to know if we missed your favorite random act of kindness and hope you share below.Button -
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Using timers can be a super helpful tool if you struggle to focus. Sometimes breaking things down into chunks or committing to just 20 minutes on a task can really help to stay focused on the task at hand. Oftentimes one of the biggest barriers to getting tasks done is focusing on the entire thing and feeling overwhelmed. By committing to working on a project, chores, or even your favorite hobby for a certain amount of time it can feel a lot less overwhelming. We love the @forest_app, but even just old school phone timers can be super helpful. Have you ever tried using timers to help with focus?Button -
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Salmon and other fatty fish could help with focus and overall brain health. Inability to focus is often a complaint we hear from clients and a concern many parents have about their children. Omega 3's play a significant role in brain health and research has shown that adding a good dose of them can help increase focus. Mackerel, salmon, cod liver oil, and herring are all amazing sources. Don't like fish or don't eat it? There are also some great plant based sources like walnuts, chia seeds, and flax seeds. It is recommended that you get more if you are consuming your Omega-3s from plants only. If you don't think you can get enough in through food you can always supplement. We always encourage our clients to get ones that are third party tested (if they are there will be a small verification image on it). While supplementing Omega-3s is safe for most people we always recommend asking your pharmacists or medical provider before adding them in. For more holistic mental health support follow us @foodmoodtherapyButton -
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ADHD, focus, and reducing brain fog. All of these vitamins and minerals have been found to be associated with better brain health and some research has even shown that adding them in can help reduce symptoms of ADHD. We encourage everyone to talk to to their doctor about getting levels tested to make sure the are in OPTIMAL range (not just clinically OK). Some vitamins and mineral supplements can interact with medications, so if you are currently on them and don't have a doctors appointment you can always ask your pharmacist if it is safe to add one in with any of your medications. Getting the right nutrients could be exactly what you are needing to help you stay focused or to support kiddos as they go back to school. For more holistic mental health tips follow us @foodmoodtherapyButton -
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Creating mindful moments can help the stress of a busy Monday feel more manageable and set you up for success throughout your week. These are simple mindful tools that you can add into your day and we encourage folks to pick a couple that really resonate with them and practice them daily to help with stress management, anxiety, and depression. Which one do you want to try today? Follow us for more mental health tips @foodmoodtherapyButton -
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This is a hard one for so many folks. No matter what you are working on - anxiety, depression, an eating disorder, or simply learning to manage stress better - there is no one way for recovery to go. There will be ups and downs. Some tools will work and some won't. You will take steps forward and then there will be a momentum shift. Some therapists won't be helpful at all, some will give you tools that you will use for the rest of your life. All of these things are totally normal. Embrace every part of the journey with curiosity and kindness. That is all you can do. Keep on trying new tools. Keep going to therapy (even if you have to find a therapist that is a better fit). And don't compare your journey to anybody else's, especially the one you may have created in your mind. You got this.Button -
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Mental health conditions do not discriminate and are impacting BIPOC communities. Many of these communities can lean into protective factors like strong family bonds, faith in religion and/or spirituality, and community resources. While still being impacted by barriers such as a high likelihood of being uninsured, differences of communication styles and language, and well-founded mistrust of mental health treatment also contribute to the inequities. Let's work to help all folks feel like there is a safe place to get mental health support.Button -
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Think back to when you made a mistake or did something "bad" as kid. How did the adults in your life respond? Was it with compassion and curiosity or was it with anger and shame? Now think back to when you achieved a task you set out to do or did something "good." Again, how did the adults respond? Did they celebrate you or did the accomplishments go unnoticed? For many folks this sets up the foundation for their current internal dialogue. If you struggle with an internal voice that berates and shames you, while never giving you any praise I would encourage you to explore where that voice comes from. Regardless if you can pinpoint where it came from I would encourage you to stop any time that internal voice is being over critical or mean and think about how you would be talking to the 10 year old version of yourself. Would it be so harshly or would you likely talk to that version of yourself differently? This can be a great tool to help shift that internal dialogue if you struggle to say kind things to yourself.Button -
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We had to take some time to do all of these things ourselves before working on creating content, but as we continue to experience news in a way that our brains were not made for it is important to adapt and develop tools to cope with the emotions that we may be experiencing. Coping with the news is a regular theme of discussion in therapy sessions and something we have been supporting many of our clients through. Having access to terrible news 24/7 (and there is almost always terrible news somewhere) is not something our brains were made for. A constant influx of this kind of news triggers the warning alarms in our brain and body, which can create a constant state of "fight, flight, or freeze." Not only is that not helpful for us as we continue to navigate our daily lives, but it can be harmful creating increased anxiety, depression, aggression, blood pressure, digestive problems, and more. That is why it is important to be checking in with yourself and make sure you are taking care of yourself. Here are a few tips we like to share with our clients to help them cope with terrible news. If you have any others you think would be helpful please share them with us in the comments!Button -
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Do you happen to love pickles or pickled veggies? How about Greek yogurt or kefir? What about sauerkraut? All of these foods, and others like them are fermented foods. Fermented foods are wonderful for supporting gut health by improving and microbiome - all the little bacteria that live inside of us and help us digest food and produce the metabolites and neurotransmitters we need for solid mental health. Across nearly every culture fermented foods are commonly found. The process of fermenting some foods is also synonymous with pickling foods, which is an easy activity and a great way to use up veggies that are going to go bad and have preserved food ready to eat in case of an emergency. Eating fermented foods usually provides the body with a healthy dose of probiotics. Today we see fermented foods most commonly as picked vegetables such as ginger, cabbage and cucumbers (aka pickles). As fermented dairy products such as Greek yogurt and kefir. Fermented beverages such a kombucha. Adding these foods into your diet regularly is a great way to support your health and mental health. If your going to pickle or can at home, this is not only easy, but it could make a great science experiment for kids too and "how to" articles are all over the internet. Tell us what kinds of pickled or fermented foods you enjoy and how you eat them?Button -
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Last post, we spoke about the power of the breath to help place the body into a state of rest and relaxation by activating the parasympathetic nervous system. This breathing also allows us the opportunity to be more mindful, which is exactly what we are going to chat about in this post. Many of us eat with distractions and this leads to us not eating mindfully. Mindful eating has many benefits including, helping to improve digestion and higher satisfaction from the food you are eating. Both of these can ultimately help support mental health. One way to enhance your mindful eating is by placing your utensil down between bites. Placing your utensil down between bites allows you to take a moment to chew your food adequately, breath while doing it, and hopefully enjoy it more. This can improve digestion by allowing you to relax while eating, which helps your body do what it needs to do to break down food and send nutrients where they need to go. We'd like to challenge you to place your utensil down between bites for at least 15 seconds before your next bite. If you're looking to take it to the next level, go longer or purchase a Hapi Fork. The Hapi Fork is a bluetooth enabled fork the vibrates when it time for the next bite, and track how long it takes you to eat meals. It's a wonderful biofeedback tool for those interested in learning more about themselves. We recognize that this practice is available to everyone for various reasons, so we encourage folks to even just try to have one mindful meal or snack a day. You could also start by challenging yourself to practice one of the other mindful eating tips from this post. For more mental health tips and tools follow us @foodmoodtherapyButton -
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For many of us, there are very few physiological functions we have conscious control over (thank goodness our bodies just do these things for us). One of those functions is the breath. As you've learned in a previous post, we best digest food when we're relaxed. This relaxed state activates the parasympathetic nervous system, which is the state rest and relaxation. In this state of rest and relaxation, the digestive process is better equipped to digest food and get all of the nutrients from the food to where they need to go to help our body and brain work optimally and ultimately supporting our mental health. Before, during and after a meal we should practice taking deep breaths to move out body into this state. When we take deep breaths, it slows our heart rate, allows for great O2 saturation, lessens physiological anxiety and allows the mind the slow down. There are MANY other benefits breathing however, another benefit of these deep breaths is that it gives us the ability to practice mindfulness while eating i.e. the ability to be present with our meal and enjoy it while limiting distractions. Some times when this could be extra helpful would be when you are having lunch at work, are a parent trying to get ready to kiddos ready to eat, or just finished moving your body. Ultimately it is a great practice to do every time you sit down to eat and we invite you to give it a try.Button -
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We have gotten a little behind on our series focused on improving digestion to help support mental health, but we are back! Our last post about digestion discussed the importance of relaxation to improve digestion, and we focused on things you could do before eating. In this post, we'd like to discuss with you an activity that you can do while eating - eating with other people or engaging in food rituals, like Sunday brunch and holiday meals. We call this ritualistic eating, and evidence of this can be found all over. Eating with people we care about helps our bodies relax and make meals more enjoyable all around. When we're enjoying what we're eating and the overall experience, our body is better able to digest the food we're eating. In fact, there's a lot of evidence to suggest that what we eat isn't as important as our enjoyment of it. If you live with others, enjoying meals together is one of the best things to do. We shouldn't have to get into the mental health benefits of eating as a family, and the opportunities it provides (but perhaps we will in another post). If you're at an office, eat with your team or plan a themed pot lucks. If you have any cultural practices around food and drink that come from your heritage, embrace them, especially if you can do so with your community. Wherever you can find an opportunity to engage in or set up those kinds of events to have more group meals do it! How do you engage in ritualistic eating now or what you could do to make this happen?Button -
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Tip #2 to help support your mental health through better digestion. After you eat do you find yourself with an upset stomach? Do you perhaps simply not feel good after eating? Maybe, you simply feel uncomfortable and irritable after you've ate. There are many symptoms of poor digestion that can be unpleasant. Getting relaxed could be the key to better digestion. Digestion is one of the first things our bodies turn off or give less energy to when we are in a stressed state. Which means that that when we're relaxed, the body is better able to digest the food we're eating. Not only are you more likely to be more comfortable, but the body is better able to move nutrients, minerals and compounds throughout the body to where we need them most - including the ones that support our mental health. Here are some things you can do to relax before eating. 1. Avoid intense movement before or after a meal 2. Take some deep breaths before enjoying a meal or if there is time plan a quick mindfulness practice 3. Find someone that you enjoy talking to and have a conversation about how their day is going 4. Go for a easy stroll outside and find a a place to enjoy some sunlight before eating 5. Take a moment to stretch your body 6. Turn off the screens (netflix can wait until after meal time) 7. Create a relaxing environment - set the table and turn down lights (or switch to warmer lighting) At the end of the day, any activity that relaxes you is great to do before eating to help improve your digestion, which in turn will help support your mental health. You don't have to do all of these things and we know that sometimes you won't do any of these things - that's ok. These skills take practice and trial and error. Find what works for you. Did we miss one of your favorite ways to get relaxed before meal time? Share it with us below! Follow us for more mental health tips @foodmoodtherapyButton -
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We could all do better at chewing our food. Eating is something that is often so automatic, but chewing your food well could help support your mental health in the long run. Adequate digestion is essential for positive mental health because an unhappy gut can cause major problems for mental wellness. The process of digestion starts in the brain by sending and receiving signals to start the production of salvia, it allows for the recognition of taste and much more (which means how our food looks and smells actually starts digestion). Plus the better a person's digestive process is, the better chance they have of receiving all the benefits of the food they're eating. To help support your gut and body you can start with chewing your food well. Chewing can be viewed as pre-digestion. The better chewed the food is before swallowing the better the body is able to digest and utilize those nutrients. The next time you are eating we encourage you to just notice how well you are chewing your food. Take time to check in with yourself. Then work to make chewing a mindful practice, chewing food about 50 times or until it is almost liquid. We know this isn't always possible because LIFE, but even if you are able to include this mindful practice into your week a few times it will help support your body and mind. Follow us for more integrative mental health tips! @foodmoodtherapyButton -
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If you google "holistic mental health" there is a lot that will come up and it can feel overwhelming if you are just looking for somewhere to start. Beyond simply getting vitamin and mineral levels checked another great place to start is the gut. Improving digestion can not only support your mental health, but also your physical body. Emerging research suggests that impaired digestion is correlated with impaired mental health. Further more, when the digestive process is impaired, other physiological system are likely to be impaired too - this is why working to improve our digestive health is vital to our overall health. There are many things a person can do to improve their digestive health however, we'd like to share with you six we find valuable and easily implementable: 1. Chew your food thoroughly and mindfully 2. Get into a relaxed state before eating 3. Engage in ritualized eating e.g group meals 4. Breath rhythmically and naturally during your meals 5. Place your eating utincil down between bites 6. Eat fermented food and supplement with pre and pro biotics. If this seems too surface level or you have questions about a specific tip we will be diving in deeper on each on in our upcoming posts. We're curious now, are you able to tell when you're digestion is off or on-point? What gives it away? If you do struggle with digestive problems - have you ever noticed it impact your mood?Button -
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Vitamin D deficiency, something that is very common, is associated with: • increased risk of depression • low energy • increased pain • increased risk of anxiety • and other physical health concerns This is a common vitamin we encourage clients to get checked because it greatly impacts mental health. If you want to add in vitamin D rich foods to your day, salmon and egg yolks are a great source. They have the added benefit of having other mood boosting vitamins and minerals. For folks that struggle with a significant deficiency most medical providers recommend a supplement. If you are struggling with low energy or a mood disorder it may be worth getting your levels checked. Follow us for mor mental health content @foodmoodtherapyButton -
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You often can’t see an eating disorder and unfortunately that means that many folks who aren’t skinny, white, and female go without help for far too long. Whether you are a provider or a friend, if you are worried about someone you care about talk to them. Let them know you are concerned and care about them. It may be the conversation that leads them to getting the support they need.Button -
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With the integration of nutrition into our practice we felt it was important to also get more training around eating disorders, so that we could have the skills to address any disordered eating and support folks in a HAES oriented approach to integrating foods to support mental health. The reality is that eating disorders impact far more folks than many realize and it is fueled by a culture that celebrates disordered eating. Here are some statistics around eating disorders that may surprise you (or maybe not). If you or someone you love is struggling with any form of disordered eating we hope reach out for help from a therapist. If you are here in Kansas City we are taking new clients or would be happy to share referrals of other amazing therapists that can support you. You can schedule a free consultation through the link in our bio or email us at info@foodmoodtherapists.comButton -
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So many folks struggle with getting good sleep despite sleep being foundational for mental and physical health. If you are one of those people try adding in a few of these sleep hygiene tools to see if they help you catch some more zzzz's. ⫸ skip the afternoon coffee/energy drink ⫸ create a bedtime routine - this helps your brain know when to start prepping your body for sleep ⫸ turn down the temp - research shows that the ideal temp for sleep is 62-68 degrees ⫸ keep the bed for the two "S's" - sex and sleep, not scrolling ⫸ speaking of scrolling, set a screen curfew - if this feels impossible, start with even a 15 minute window before bed with no screens and build it up to an hour ⫸ use black out curtains - the body can sense when there is light in the room and one study showed that even a quarter size amount of light in a room can impact sleep ⫸ try out meditating - we love guided mediations ⫸ try supplementing with magnesium to help your body produce melatonin naturally and turn down stress hormones Don't worry - you don't have to try all of these tools at once to get some benefit. Pick out one or two to implement and go from there! Follow us for more mental health tips! @foodmoodtherapyButton -
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The idea of self care when anxiety is showing up can be hard. Try out some of these simple self care tools the next time anxiety is trying to run the show. Some of our favorites are: + going for a walk + getting grounded with 5-4-3-2-1 + planned worry time + just noticing your breath for a minute Self care isn't just bubble baths, it is the little things you can do for yourself day in and day out. Follow us for more mental health tips and tools!Button -
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Instead of asking what foods you need to take out of your diet, ask yourself what foods can you add in. Many people worry that to improve their mental and physical health they will have to cut out their favorite foods, but it just isn't true and pizza is too dang good to cut out in our opinion. Unless you are allergic to a food or a food just doesn't sit well with your body (and you want to avoid that feeling), all foods are good foods. We encourage people to look at where they can add foods in, not cut out. Many folks struggling with mental health are also struggling with unknown nutrient deficiencies, so we encourage them to add in foods that are packed with those good mood nutrients alongside their favorite foods. Some of our favorite foods loaded with good mood nutrients are: + salmon + avocados + dark leafy greens + dark chocolate + nuts and seeds + high quality (ideally pasture raised) meats + olive oil + berries + fermented foods like yogurt This is your reminder that you can make big changes while still enjoying life and food!Button -
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Journaling is a great tool to help you gain insight, build gratitude, and cope with all that is going on in this world. Here is a great journaling prompt to help you reflect on what it is that you are truly needing for yourself right now: After a long day, what is the kindest thing I can do for myself? We all have different needs - take some time to tune into yours as we end out the work week.Button -
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Raise your hand if this year will be the year you finally stick with the diet. For so many folks that is the the goal. The reality is that not only do most diets fail, they are often harmful both physically and emotionally. 95-98% of diets fail, often leaving folks feeling like they failed in some way, but it is the diet industry that has failed. On the other side of most diets people are often left feeling more insecure, in a larger body, and with possibly worse health markers. Instead of setting a goal of losing weight this year we hope you can simply focus on creating healthful habits for yourself. Here are some non-weight related goals that we think are a great way to focus on health without focusing on weight loss: - setting a goal to walk (or do whatever kind of movement brings you joy) 3-5 times a week - stay hydrated. Your brain and body will thank you for this one! - add in mental health boosting foods alongside your favorite foods - set a goal to meditate more, but be specific (i.e. meditated daily for 5 minutes or 3x/week for 10 minutes) - schedule that appointment. Whether it is to finally get into see a therapist or schedule that dentist appointment, make time for it - join a community based fitness class. Group fitness has the power to really give a sense of connection that you can't get on your own - toss out that scale once and for all - try a new recipe every week (this is a personal goal of ours because we get stuck in a rut of eating the same foods all the time) - set healthy boundaries - focus on getting enough quality sleep. little things can really make a huge impact on sleep quality What are your goals for this year?! Do you need any support/info to help you reach them?Button -
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This holiday favorite can help to keep your brain healthy. Research has found that these little berries may help keep your mind sharp and even fight off symptoms from traumatic brain injuries and neurodegenerative diseases like Alzheimer's. Not to mention that cranberries are loaded with antioxidants and polyphenols, which help to fight inflammation and keep our brains healthy - ultimately supporting our mental health. So don't be shy adding those cranberries to your plate this holiday!Button -
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Self care during the holidays can feel overwhelming, but some small shifts can bring more peace and joy to everyone during this time of the year. 1. Don't forget to honor ALL of your emotions. It is ok if there are sad, angry, or any other "negative" emotions this time of year. Those emotions can exist alongside joy and cheer 2. Sleep is foundational to our mental and physical health. Try to create buffers to make sure you are getting in those zzz's 3. It is not only ok to set boundaries, but good. It is ok to say no to that 5th holiday gathering in a 2 day period or skip out on a gathering because the folks there are toxic or skip the extra baking for the neighbors 4. Diet culture has no business showing up any time of the year, but this time of year it can really show itself. Enjoy the holiday treats, move joyfully, and remember your weight can fluctuate throughout the year and that is totally normal. Instead of shaming your body for any changes try having gratitude for it's ability to adapt and change as we need it to The holidays are magical, but can also be really tough. While you are giving to others this season, remember to take care of yourself too.Button -
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Could a cup of hot chocolate be good for your mental health? Heck yes!! Chocolate is loaded with antioxidants and nutrients that have been found to: ❆ reduce symptoms of depression ❆ fight inflammation ❆ improve blood flow ❆ increase serotonin levels ❆ give you those happy "falling in love" feeling from a boost in neurochemicals If you want to maximize your mental health while sipping on a cozy cup of hot chocolate go for a dark drinking chocolate and use non-dairy milk and whip if you know dairy is a problem for you (if not, no worries!). For Kansas City folks we love @elbowchocolates drinking chocolate - in comes in peppermint and spiced as well as regular. So give your brain a little boost and sip on a cup of hot chocolate!Button -
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It's cold and flu season, which means you may find yourself taking a dose of antibiotics in your future. Did you also know that antibiotics not only fight infections, but also your good gut bacteria? Research has found that good gut health plays a big role in supporting good mental health, so if you find yourself needing antibiotics, here are a few tips to helps support your gut and mental health this winter. + step one, don't take antibiotics if you don't need them. Ask your doctor if they believe they are necessary before taking them. +support those good gut bacteria with a probiotic and probiotic rich foods like yogurt, kefir, kimchi, and pickles + sip on broths to help you stay hydrated to support your bodies day to day functions + Make sure you are getting in high fiber foods, which will also help support the good bacteria. Some great options are nuts, artichokes, broccoli, and whole grains + avoid added stress. Your body is already working hard to keep you healthy and extra stress can negatively impact your gut, so try to get some R&R Sometimes antibiotics aren't avoidable, but you can take steps to support your body and mental health during and after.Button -
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Boundaries during the holiday season can be hard to set, but it is perfectly ok to set them. Whether family feels toxic for you or you simply feel overwhelmed with the amount of holiday invites this year, it is ok to let folks know you love them and appreciate the invite, but you need to do you. It does not make you a bad person or ungrateful child if you choose to honor what feels best for you. We all have different ideas of what the perfect holiday looks like and if watching a movie with your dog sounds like a better plan than rushing around all day or seeing family that brings up bad feelings is a valid way to spend a holiday. When setting a new boundary we always encourage clients to use "I statements." "I feel overwhelmed when cousin so and so is at family gatherings. I need to skip this one and visit you separately." You can use this format for any boundary you need to set with family or friends. Here is anther example. "I feel excluded when all of the food has dairy in it. I need there to be items that don't make me feel sick." So if you needed a reminder that family is just family and it is ok to say no to them, this is it! Take care of yourself and create a holiday season that brings you joy too.Button -
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No can be a beautiful thing. No allows space for you and your needs. No honors what you are needing. No provides you with room to show up more fully for the things that you want and need to show up for. Setting boundaries can be hard, especially if you are setting new ones with people you have known for some time, but it is important to do so for your mental health. Sometimes when the boundaries are new it you may need to add a little more to that sentence, but ultimately you are allowed to simply say no. What do you need to say no to today? This is one of the self care tools co-founder Jen shares in her 30 day self care journal. If you are looking for a way to implement day to day self care tools you can snag a copy of the journal in the link in our bio.Button -
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Sleep is something that many of our clients struggle to prioritize, but the reality is that sleep is a part of the foundation for our mental health. Research has shown that sleep deprivation can negatively impact emotional and mental health and cognitive performance. Struggle to fall asleep at night? Here are some tips we often share with our clients to help support a better nights rest: 》set a screen curfew - try turn them off at least an hour before bed 》try to avoid heavy meals right before bed 》keep the room cool - research shows that temps between 62-68 are optimal for sleep 》reflect on what went well for the day 》keep the bed for the two "s's" - sex and sleep, so no eating, Netflixing, or scrolling in bed 》if you struggle to fall asleep and spend more than 20 min laying there, go ahead and get up and do something mundane like reading before trying again 》check your magnesium levels - magnesium plays a role in our bodies ability to produce melatonin and helps us turn of stress hormones 》create a bedtime routine so your body knows it's time to relax and go to sleep soon 》try to keep a consistent sleep schedule as much as possible 》get some sunlight early in the AM 》move your body during the day (20-30 minutes can make a big difference) 》sip on some relaxing tea like chamomile tea 》try aromatherapy - light a lavender candle or try a sleep spray on your pillow Above all else, remind yourself that prioritizing your sleep will help you in so many areas of your life. You are worthy of setting the time aside for your sleep. Did we miss one of your favorite sleep tips? Share below so everyone can enjoy a better nights sleep!Button -
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Good mood food highlight: pumpkin! We have some great news for all of the pumpkin lovers out there: pumpkin is loaded with vitamins and minerals that help to support mental health, like B vitamins that will help support your mood and energy as we roll into fall. One of Jennifer's favorite ways to enjoy pumpkin is in pumpkin soup. Here is an easy pumpkin soup recipe from @twopeasandpod: + 2 tablespoons olive oil + 1 yellow onion, chopped + 1 apple, peeled, seeded, and chopped + 4 garlic cloves, minced + 1 bay leaf + 29 ounces pure pumpkin purée + 1 teaspoon grated fresh ginger + 1 teaspoon kosher salt + 1/2 teaspoon ground cinnamon + 1/2 teaspoon ground nutmeg + 1/2 teaspoon paprika + 1/8 teaspoon ground cloves + Freshly ground black pepper, to taste + 4 cups vegetable broth (we sub organic bone broth) + 2 tablespoons pure maple syrup + 1/2 cup coconut milk (can use heavy cream) Garnish: drizzle of coconut milk or heavy cream and toasted pepitas Instructions: In a large pot, heat the olive oil over medium high heat. Add the onion and apple; cook until soft, about 5 minutes. Add the garlic and bay leaf and cook for one more minute. Add the pumpkin, ginger, salt, cinnamon, nutmeg, paprika, cloves, pepper, and broth. Stir until well combined. Simmer on low for 10 minutes. Remove the bay leaf. Use an immersion blender to blend the soup in the pot until smooth. Stir in the coconut milk (or heavy cream) and maple syrup. Taste and season with additional salt and pepper, if necessary. Ladle the soup into bowls and top with a splash of coconut milk (or cream) and pepitas, if using. Serve warm. What's your favorite way to enjoy pumpkin?? 📷: @cupofcoupleButton -
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If you have ever thought... + I just don't want to be here anymore + It would be easier if I died + I don't want to live + This is too hard to continue with Or any form of these you are not alone. Suicidal thoughts are common. In 2019 12 million American adults seriously thought about suicide according to one study and this number is likely short of the actual numbers. Many people are afraid to talk to their loved ones who are struggling about suicidal thoughts because they are uncomfortable and/or worried it may make things worse. While it may not be the most comfortable conversation to have (at first) studies have shown that talking about suicide can make all the difference. The more we talk about suicide the less stigma there will be attached to it, making it easier for folks who are struggling to reach out. If you are struggling, know that you are not alone. If you don't have someone you are comfortable talking with the national suicide hotline is 800-273-8255 and you can even text the word "HOME" to 741741 to get some support as well. I encourage anyone who is struggling to reach out to a therapist, so that you can get the tools to help you get through the tough times. Let's make it normal to just check in with our loved ones and ask about suicidal thoughts - it may help save lives because we never know who is struggling.Button -
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This past weekend marked one year since we officially established the Food Mood Therapists as a business and while it was nearly 6 months after that weekend that we began to work directly with clients, it was the day we decided to take the leap. We knew that we could make a difference. Helping even one person would be worth the risk, but we have much bigger dreams friends. We hope to be change makers in the field of mental health. We are starting right here in our own community, but our dream reaches far beyond Kansas City. To everyone who is struggling with mental health - you are not alone. To all of the other mental health professionals - you are not alone. We are all in this together and it is our honor to be a part of this community!Button -
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It is far more common for folx to focus on what went wrong in the day, discounting what they did well. We challenge you to either write down three things you did well today or simply make it a habit to ask you partner/family/friend, “what went well today?” Instead of just asking them about their day. This practice will help you fight a common cognitive distortion (disqualifying the positive and filtering) and potentially help to shift your mood in a positive direction. So, what went well today for you?? Share below!Button -
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It is tomato season! Tomatoes are packed with a health promoting phytonutrient called lycopene. Beyond the physical health benefits like supporting heart health, it also helps fight against brain disease. It’s been shown to delay the onset and progression of Alzheimer’s Disease, fighting off cell damage. In addition, lycopene has been shown to help with memory, attention, logic and concentration. Some of our favorite ways to enjoy tomatoes: + Caprese salad in a bowel or on toast + Homemade pizza sauce and a topping + Pasta salad add in + Simply sliced up with a little salt What are your favorite ways to add in tomatoes?Button -
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Our breath is a powerful tool. There are different styles of breathing that can help calm your central nervous system, making you feel more relaxed. While simply taking one or two deep, mindful breaths can be all you need another method that we practice with clients is the 4-7-8 method. It has been found to help folks feel more calm and relaxed with just a few breath cycles. Here's how to do it: 1. Find a comfortable place to sit with your back straight. 2. Place your tongue against the back of your top teeth and keep it there. 3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 4. Close your lips and inhale through your nose for a count of four. 5. Hold your breath for a count of seven. 6. Exhale completely through your mouth making a whoosh sound for a count of eight. 7. This completes one cycle. Repeat for three more cycles. The more you practice the easier it is to tap into your breath to help when you are feeling overwhelmed. Have you ever tried this breathing technique? If not, save this post a try later.Button -
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The most common symptom people think about when they think of depression is sadness, which is very common, but depression can also look like all of these other things too. It is important to remember that what you experience may not be what someone else experiences, so you can't compare what you are going through with someone else's journey. Whatever depression looks like for you is totally valid and you deserve help as much as anybody else.Button -
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Food mood highlight: spinach Spinach is a powerhouse when it comes to providing the body with mental health boosting nutrients. It is a great source of magnesium, a mineral that helps keep stress hormones managed; folate, which has been found to decrease risk of cognitive decline and depression; vitamin k, which research has shown to help reduce oxidative stress; vitamin C, which can give you a energy and help fight depression; and B vitamins, which have consistently been linked to improved mental health. Spinach is so easy to incorporate into meals too. You can top your avocado toast, fold it into your favorite pasta dish, add in a handful to your smoothie, or mix it into your favorite summer salad. How do you get spinach and other dark leafy greens into you meals?Button -
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We often think of self care as being big luxurious things we do for ourselves occasionally, but self care is also the small things. It is drinking a glass of water, going to bed early, or simply enjoying 5 minutes of sunshine over your lunch break. Let’s all do a midweek self care check in. What are you doing to take care of yourself today? . . . Find more doodles like this one over at @avamariedoodlesButton -
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There are risks everywhere, everyday. Anxiety is like woah, stop right there - either there is no risk at all or it isn't safe. Making you feel like the slight chance that, “they will think I look too fat,” or “I could get in a car accident,” or “they will laugh at me if I have a panic attack,” into for sure things that will happen. This is your reminder that just because bad things COULD happen, doesn’t mean they are likely to happen, so when anxiety starts to tell you that they will definitely happen, we encourage you to challenge anxiety. One way to do this is to think about other things you do regularly that have some risk, but you aren’t anxious to do (aka find evidence to challenge anxiety). By highlighting that you are able to do things that have some risk it reminds your brain that some risk is manageable and that you have done a ton of things that of some risk without any harm coming to you. The more you can do this the easier it will become as your brain starts to learn that small risk situations aren’t something to worry about. This takes practice and even when you have practiced a lot sometimes anxiety can still show up, even after you have had some time without it, so know that is totally normal. When that happens identify that it is anxiety talking and that you don’t have to listen. Follow us at @foodmoodtherapy for more mental health tips!Button -
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This is a simple grounding tool that we share with all of our clients. It helps folks get back into the present when they are feeling anxious/overwhelmed/or out of body. You may have also seen it as list 1 thing you can taste, which if that is available to you go for it! Keeping peppermints or gum in your car/bag/pocket can be super helpful for getting grounded if you struggle with anxiety, but if that is isn't available you can also list 1 positive thing about yourself. The key to using this tool is to practice it regularly, not just when you are feeling anxious. That way when you are feeling anxious your brain already knows what to do and can move right into it when you begin to feel overwhelmed. Have you heard of this tool before? If so, do you use it?Button -
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Common prescriptions, like birth control and statins, could be impacting your mental health. Something that is often never discussed is the common nutrient deficiencies that are correlated with use of regularly prescribed medications. We are glad there are medications to help support people, but we also encourage you to check out the common nutrient deficiencies associated with any medications you are taking because those nutrients could be playing a role in your mental wellness or other physical processes. A common one we see is birth control, which has been associated with low levels of B vitamins, depletion of vitamins C and E and minerals like magnesium, selenium, and zinc. Some of those play a significant role in mental health, so it is important to discuss this with your medical provider and potentially ask for blood work to check if you are experiencing any mental health concerns - even if that is just low energy. You don’t have to stop the medications, but adding in foods or supplements to help support your body may make all the difference in your mental wellness. . . . . . . #integrativementalhealth #brainhealth #mentalhealthnutrition #anxietytips #foodmoodconnection #healthyliving #mentalwellness #foodmood #holisticmentalhealth #holisticmentalwellness #mentalhealthsupportButton -
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Dear therapists - you don’t have to be perfect. You are allowed to make mistakes. You are allowed to have baggage. You are allowed to struggle. I know that each and every one of you wants to be perfect for your clients, but this is your reminder that you are human too and that is a beautiful thing. I hope that this message is the reminder you needed to give yourself some extra grace and love today. . . . . . . . . #therapistsofinstagram #therapists #therapistlife #socialworklife #socialworker #counselor #therapy #itsoktonotbeok #itsoktomakemistakes #youarehuman #counselors #clinicalsocialworker #therapistsofigButton -
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"My anxiety..." "I've just always been an anxious person" "I am just anxious" These are common things we hear from clients and one of the things we work on. You are not the anxiety, it is something that you are experiencing, but it is not a part of you. This subtle change in language can be powerful because it takes away the shame and sense of powerlessness that many people feel because of anxiety. So when you find yourself saying that these kind of phrases, try to stop and rephrase. "My anxiety just wouldn't let me go into the party," turns into "THE anxiety told me not to go into the party." By separating yourself from the anxiety you are giving yourself permission to take back some of the power anxiety has had in your life and begin to stand up to anxiety. While anxiety can be overwhelming, it is also one of the most "treatable" mental health diagnosis out there, so if you are struggling with anxiety, find support that works for you - whether it is a therapist, online course, or book - you aren't alone.Button -
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You can experience anxiety before your best friends wedding, but still have an amazing time at it. You can experience anxiety while dating and still fall in love with your partner. You can experience anxiety throughout the interview process and find the career of your dreams. So many people believe that they have to figure out how to manage or get rid of anxiety before they can be happy, but that isn't true. In fact you can talk back to those anxieties, letting them know that you are not only ok, but that you are doing things that you know will bring you joy. Just because anxiety shows up, doesn't mean it gets to have control. It is important to recognize that anxiety impacts people differently and sometimes is much louder for some folxs than other folxs, which is why working with a therapist can help you develop the tools you need to be able to stand up to anxiety. Your happiness isn't on the other side of anxiety, it can happen even with anxiety present.Button -
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Good mood food highlight: asparagus Eating veggies and fruits seasonally is going to give you the most nutritional bang for your buck, so let’s chat about asparagus, which is in season from spring through early summer. Asparagus is packed with vitamins and minerals that can help support your mental health. From vitamin K, which research has found to reduce risk of dementia to folate, which has been linked to improving symptoms of depression. It is also a great source of fiber, which can help keep the gut happy and mood stable. We love coating asparagus in olive oil or avocado oil and grilling it with some salt and pepper, but if you are looking for a fun recipe check out this one we found from @ohsodelicioso: + 1 LB asparagus trimmed and halved + 1 pint small tomatoes cherry, grape, heirloom, etc., halved + 2 avocados cubed + 1 cup crumbled feta cheese + 1/2 cup olive oil + 2 TBSP dijon mustard + 1 tsp kosher salt + 1 tsp black pepper + juice from one lemon 1. slice your tomatoes in half, dice your avocado, and cut asparagus into 1-2" pieces. 2. Blanch asparagus by dropping it into boiling water for 1-2 minutes. Drain. 3. Immediately place asparagus into an ice bath. 4. Then combine lemon juice, olive oil, dijon, and salt n’ pepper in a blender, blending until smooth. 5. Toss blanches asparagus, avocado, tomatoes, and feta in a large bowl. Dress with dijon vinaigrette Enjoy! Let us know if you try out this recipe or have a favorite, so we can all enjoy together.Button -
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We had our first ever monthly webinar for providers yesterday and can't wait to hold more. If you are a provider of any kind and want to learn more about how to integrate nutrition support for mental health, this webinar is for you. When we say all providers are welcome we mean ALL providers - mental health, primary care, functional doctor, chiropractor, nurses, dieticians, or even students. If you are in a space that works directly with clients to help them improve their physical and/or mental health we want to help you build your integrated toolbox. Join us for our next webinar on June 24th at 9AM. Sign-up link in bio.Button -
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All foods fit. Unless you have an actual allergy or a specific medical condition that warrants cutting out a specific food, all foods fit. Including ice cream. When we chat with clients about nutrition, it isn't in the context of finding out what they need to cut out, it's in the context of looking at what they need to add in. Most folks have some kind of mineral or nutrient deficiency. That could be because of what they aren't eating, due to agriculture and how our foods are made/grown, or partly because of how their body is processing the food. Our brains and bodies need certain vitamins and minerals to function optimally, so eating the widest variety of foods accessible is the goal. We help clients identify where they may have nutrient gaps and suggest foods that they could add in to naturally support their mental health. For some clients it can look like adding in nutrient dense hard boiled eggs to their morning bagel, which not only have tons of mental health promoting nutrients, but will also help keep blood sugars stable. For other clients it could be adding colorful antioxidant rich veggies and fruits to each meal. And then for some clients it learning how to add back in "restricted" foods without negative self-talk. Our goal is to help clients grow their lives, not shrink them, which includes food!Button -
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Let's redefine what it means to be strong. Let's normalize asking for support. Yes, you are strong enough to carry everything by yourself, but friend - you don't have to. . . . . quote originally seen on @wholesometherapy!Button -
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Eat the yolk friends. Eggs are nutrient dense treasures that can help to keep your brain healthy and mood stable. For years we were told to skip the yolk, but research now supports the opposite. They are packed with choline, lutein, omega-3 fats, B-vitamins, and vitamin D. These nutrients play a critical role in your bodies ability to produce mood boosting neurotransmitters, while helping to fight inflammation. Not to mention our brains actually need cholesterol to function at it's best. So don't be afraid to enjoy the entire egg, knowing that it may be helping to provide your body with nutrients it needs to keep your brain healthy and mood up.Button -
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Things here in the US are starting to go back to "normal." People are starting to have larger gatherings, work spaces are re-opening, and the pace of life is picking back up, but if your old normal wasn't working for you or your mental health, it is ok to not go back to it. For so many folks having a pandemic as an excuse to say no thanks to a happy hour with co-workers or avoid toxic family gatherings was a relief. You are allowed to still say no thanks even as the world starts to shift again. Taking care of your mental health is a completely valid reason to pass on things that do not serve you. If taking time away from your boutique gym helped with your relationship to your body, you don't have to go back. If the idea of being around alcohol with co-workers feels overwhelming, you don't have to say yes. If your family causes you to have panic attacks leading up to their visit, you can say no. Here's the other thing we share with our clients - "No." is a complete sentence. You don't have to justify it or provide a reason. You are allowed to set boundaries for yourself with the only reason being that it serves you. So as the world begins to shift yet again, take a moment to ask yourself if the things you are adding back into your life serve you. If the don't it's ok to leave them in the pre-pandemic phase of your life.Button -
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You are not alone. Even with the growing conversations around mental health, clients still often come into therapy feeling like they are alone. Like they have failed in some way or are broken, but that simply is not true. The reality is that the number of folks struggling with mental health is on the rise and this past year has not helped those numbers. Rates of anxiety and depression continue to rise. We share this because we want you to know that if you are struggling with your mental health, it is ok and completely normal. It is ok to ask for help. In fact, most folks can greatly improve their mental health with the right set of tools. It is true that sometimes it can take awhile to find the right tools (and therapist) for you, so don't get discouraged if you try therapy out and the first therapist (or second) isn't a good fit. That doesn't mean you are doing therapy wrong, it just means that therapist wasn't a match for you. So if you have been looking for a sign to look for support with your mental health - this is it. You don't have to struggle alone. You are worthy of healing.Button -
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Good mood food highlight: yogurt Not only does a bowl of creamy yogurt just feel good, but it is a food that is rich in probiotics. Probiotics help keep the gut happy and when the gut is happy we are happier. 80-90% of serotonin is created in the gut, so supporting your gut microbiome helps to support the body's natural serotonin production, which supports good mood and helps keep depression at bay. We love unflavored/unsweetened yogurt because it is more versatile and doesn’t have as many additives. Great options for sweetening yogurt are honey, monk fruit, and stevia. Top your favorite toppings for a more nutrient dense and satiating treat. Some of our favorite toppings are frozen berries, seasonal fruits, dark chocolate, shredded coconut, chia seeds, hemp seeds, chopped nuts, collagen powder (mixed in), cinnamon, and granola. If you are needing a little more protein throughout the day or you like a treat that is a little more creamier Greek yogurt is also a great option! If dairy don’t set well with you there are a ton of plant based options like coconut and almond milk yogurt. Do you like yogurt or not so much?Button -
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Good morning. If you need your Sunday to be productive, be productive. If you need your Sunday for worship, worship. If you need your Sunday for self care, self care. If you need to work today, work. Whatever you need today to be that is ok. You don’t have to do what anybody else is doing to have an amazing day.Button -
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What exactly is integrative mental health? Do we just focus on nutrition? Here at Food Mood Therapy integrative therapy looks like helping you get curious about how food is either supporting your mental health or causing some problems and support the needs of their physical body. We do this alongside traditional talk therapy interventions like cognitive behavioral therapy and EMDR. While food will be a part of the therapy experience, it isn’t necessarily the main focus. We will work with you to develop coping tools, understand your mental health barriers, process trauma, or be that person in your life that helps you feel like you are heard. Food plays a critical role in our mental health, so we feel obligated to recognize that in therapy. We work with you to get curious about how different foods make you feel. Explore if some foods help reduce symptoms, while gaining insight into foods that may make them worse. There isn’t any one way to eat, so just like any other coping tool we help our clients develop, we work with them to find the ones that feel good for them. A part of that is helping clients talk to their health care providers about potential testing to look for possible nutrient deficiencies or other physical health problems that may be increasing mental health symptoms. Supporting the needs of our physical body is a part of mental health care - that is integrative mental health. Do you feel like you are needing mental health support? We are currently accepting new clients, both in person and via teletherapy (KS and MO). Not sure if you need therapy or if we are a good fit? You can schedule a free consultation through the link in our bio.Button -
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Good mood food highlight: oats Or in our case - loaded overnight oats. Oats are loaded with fiber which helps to keep blood sugar stable, supporting a stable mood throughout the day. Oats have nutrients that have also been found to help reduce stress hormones and improve natural melatonin production, which makes them a great option for breakfast or dessert. We have been loving overnight oats in our house, especially as the weather warms up: 1⁄2 cup gluten free oats 3⁄4 cup macadamia nut milk (or milk of choice) 1 tbs of monk fruit sweetener or sweetener of choice Dash of cinnamon 1⁄2 tbs hemp seeds 1⁄2 tbs chia seeds Mix together and set in the fridge overnight or make ahead for anytime over the week We like to change out the toppings, but some of our favorites are: Nut butter Pumpkin seeds Goji berries Frozen blueberries Dark chocolate chips Chopped nuts Shredded coconut Have you tried overnight oats? Do you like them more, the same, or less than regular oatmeal? If you haven’t tried them or even just haven’t tried them on your own, save this idea for later!Button -
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How are you taking care of yourself today? Perhaps it is saying no to a last minute work deadline that will keep you late. Maybe it is ordering food from your favorite restaurant for lunch. It could be taking a minute to rub your favorite lotion on your hands and give yourself a mini hand massage when you notice you are feeling overwhelmed. There is no right way to practice self-care. Choose something today that helps to fill your cup back up. Sometimes even the smallest intentional acts of self-care can make all the difference.Button -
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Some anxiety is helpful. Too much can be overwhelming. You can help support your body to naturally keep anxiety at bay with these 3 tips: + Keep blood sugar stable: when your blood sugar drops your body perceives it as a stressor and activates a stress response. The response in your body can feel like anxiety and/or a panic attack. + Add in healthy fats and proteins: which can actually help keep blood sugar stable. It also helps give your body the proper nutrition in order to make serotonin and other hormones responsible for regulating our mood. Getting in plenty of good fats has been supported in research to help reduce symptoms of anxiety. + Stay hydrated: even mild dehydration can impact mood, including anxiety. Several studies support that staying hydrated correlated to lower levels of anxiety (and depression). Will doing these three things take away anxiety? Probably not, but they can be powerful tools to help reduce it and if they don't, the worst thing that will happen is that you are giving your body a little extra water and Omega-3's - so it's a win/win. What one thing can you add in this week to help support your mental health?Button -
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It is easy to jump on to social media and see what everyone else is doing. Whether it is a magical self care routine, prepping food for the week, the most perfect looking yoga practice, enjoying time with family, eating at the most delicious looking place, traveling to places you want to go, or just doing or showing up in ways you feel you should be today. We invite you to let go of the comparison. To remember that this is just their high light reel. That the you can order a pizza and lounge on the couch if that is what will nourish your soul today. To find gratitude in how comfy that couch feels and be present as you notice how much joy and laughter you got from your favorite show. Today do what best serves you and hope that everyone in their highlight reels are doing the same.Button -
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Good mood food highlight: dark chocolate This is one of our favorites. Research has shown that dark chocolate consumption has been associated with lower levels of stress, anxiety, and depression. This may be due to the positive impact the flavanols have on brain inflammation, maybe the polyphenols impact on stress hormones, or perhaps it is simply because chocolate often has positive associations for most people. Here is a favorite recipe for chocolate cake in our house. It is simple, packed with nutrition, and delicious. @jen.nobo isn’t great at measuring things, so this is what she estimates the recipe to be: 1.5 cups of oats blended 1 medium/large baked sweet potato 1⁄2 cup coconut flour 3⁄4 cup cocoa powder 1⁄2 cup sweetener of choice (we love monk fruit) 1⁄2 cup milk of choice (we use macadamia nut milk) 3⁄4 cup coconut milk (add more if cake batter is too thick) 1 tsp baking powder 1 Tbs ground flax 1⁄4 cup dark chocolate chips (optional) Directions: Pre-heat oven to 350 degrees. Grease 8 x 8 pan with coconut oil. You can use a blender or food processor. Blend oats into a powder, then add sweet potato and milk, blending together. Then add the remaining ingredients. Blend until smooth. You may have push ingredients from sides of blender and blend until well mixed. Pour batter into pan. Bake for 35 minutes. Check cake with toothpick and continue to bake for a few minutes if needed. We top ours with dairy free frosting and raspberry sauce! If dairy works for you then no need to skip it. We hope you enjoy this recipe and/or just have some good ol’ fashioned chocolate this week. Tag us in your chocolate adventures this week!Button -
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Anxiety is normal, but for some it can become overwhelming. It is no surprise that living during a global pandemic has made rates of anxiety increase. Co-founder @wellwithjennobo has partnered with @barre3kansascity to bring #kansascity a workshop to share some anxiety coping tools. We will first move with @taliabeans, owner of @barre3kansascity and then chat about basic coping tools for anxiety. This workshop is not only great for folks struggling with anxiety, but also anyone who is wanting to learn more about anxiety or how to support a loved one with anxiety. You can head over to @barre3kansascity or @wellwithjennobo to snag a ticket from a link in their bio. Tickets are only $10 - so grab it fast because it will fill up quick.Button -
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It’s ok if your healing looks different or takes longer than it appeared to for others. Healing is a journey and there isn’t a finish line, so you can take all the time you need. It is completely normal to compare your experiences to others, but the reality is that none of us have the same reality. We all experience events and situations completely differently, so even though you may try to compare yourself to others there isn’t anything to compare. No matter where you are in your healing journey it is valid and you are creating change. Focus on those changes you have made instead of the changes others are making. You are doing great. . . . . . . #mentalhealthsupport #mentalhealthprofessionals #therapyiscool #itsajourney #itsajourneynotarace #mentalhealthawareness #healing #holistichealing #anxietyrelief #depressionawarenessButton -
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Good mood food highlight: Blueberries It can feel overwhelming to think about all of the foods that “should” be eating or “shouldn’t” be eating to support your mental health. There is so much information out there, so instead of looking at it all and trying to do it all, let’s focus on just one food at a time. This week we are highlighting blueberries. Blueberries are small, but mighty. They are packed with phytonutrients and antioxidants that support brain health and mood. They also have nutrients that may help aid in better sleep, fight stress, and decrease brain fog. Not to mention they have fiber which helps to support gut health. So this week instead of focusing on every meal, try choosing just one food that you can add in regularly to help support your mental and physical health.Button -
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Rest isn't a luxury, it is a necessity. We live in a hustle culture that often encourages us to use every minute to be getting even more done. This constant grind mentality can have a negative impact on mental health, so it is ok if your Sunday checklist is more about taking time for yourself than it is about getting things done. . . . . . #sundayvibes #mentalwellness #mentalhealth #holisticmentalhealth #restisimportant #restisproductive #sunday #takecareofyourself #anxietysupport #relax #meditate #deepbreathing #stretch #restore #therapistsofinstagram #foodmoodtherapistsButton -
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Supporting children through a global pandemic is hard. They are worrying even more than they were before and as a parent you want to jump in and help them know that they are safe. The truth is that sometimes though, re-assuring words like, “don’t worry” or “there’s nothing to be afraid of” can make their worry only grow. First off kids don’t really like to be told how things are and learn much better when they are able to develop their own opinions and conclusions about things, which is why helping them explore their worry can be more helpful. Secondly, while telling them that “there’s nothing to be afraid of,” is meant to help them feel safe, it can actually be invalidating. It tells them that what they are feeling in their body shouldn’t be there and that their feelings aren’t valid. Try using some of these switches to help your kids get more curious about their worry and grow their ability to challenge their worry on their own. It will take time for them to develop these tools, just like any tool or new task. We know that you want to be able to take away discomfort for your kids, but sometimes helping them sit with and work through will help even more in the long run. The more tools you have the more tools you can give your kids, so we hope that these simple switches can help you and your kids during these crazy times.Button -
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Our 5 favorite foods that you can add in to your meals this week that can help support your mood: Fatty fish like salmon Dark chocolate Fermented foods Dark leafy greens Eggs We often talk about the foods to avoid when it comes to creating good health, but we have found that oftentimes thinking about all of the foods you can add in is much more helpful. Here are 5 foods that are loaded with mood boosting vitamins and minerals. Instead of approaching changes to your nutrition with a deprivation mindset and eliminating foods, approach it by adding in foods that nourish your body and brain. If you aren’t already enjoying these foods we encourage you to start by committing to add in 1-2 of them a day, then go from thereButton -
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Let's start normalizing open and honest conversations about mental health. Rather than forcing yourself to respond or show up in ways that don't support your mental health, be honest with your friends and family about what is going on. You can let them know you are still there, but that you are just taking what you need in the moment. Starting these conversations can be tough, so if you are struggling maybe just start a conversation with someone you really trust. Even just one conversation a week can shift how we talk about mental health, making it something that completely normal to chat about. We know this isn't easy, but we believe in you!Button -
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The best part of social media is that we can be here to break down the jargon used in research so you don’t have to read stuff like… “The evidence presented...led us to postulate that even interventions with relatively modest effect sizes may plausibly and significantly curtail the disease burden of mental and neurological disease by food- and nutrient-based approaches.” Which basically means: the research shows that even small nutritional changes can lead to some pretty significant improvements in mental health. Some people will have you believe that you have to cut out your favorite treats forever, but this “bad food” mentality can actually be more harmful than helpful. It is easy to become increasingly anxious about the foods you are eating out of fear they will cause increased physical and mental health health symptoms. We know that even small changes can make a huge impact, so if you haven’t taken the first step to creating some changes around your nutrition or even going to see a therapist because you are worried you will have to say goodbye to pizza forever or completely change your life, we are here to tell you that simply isn’t true. You can improve your mental health through nutrition while incorporating your favorite foods. We love pizza over here as much as the next person, so don’t worry, we aren’t here to tell you to give it up. If you have been struggling with your mental health don’t wait to get support. You don’t have to overhaul your entire life to create some amazing changes. Curious if we are a good fit to help support you on your mental health journey? Book a free consulationation today - link in bio!Button -
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You are not your diagnosis. A diagnosis is simply a cluster of symptoms or things you are experiencing that are having a negative impact on your life. It is there to help providers offer treatment protocols that have been found most effective for the cluster of things you are experiencing. Notice though - these are things you are EXPERIENCING - they are not you. You are not depressed, you are experiencing symptoms of depression. Your words are powerful and how you use them shape your everyday life whether we are aware of it or not. When you tell yourself that you are a diagnosis, it is like telling yourself that you can’t change what is going on. That you are stuck with whatever you are experiencing right now. To some degree you may experience some of the things you are experiencing forever, but with the right tools, the hope is that you won’t. Choose the words that support the idea that you will create a positive shift in your life. The words that say, “I am not stuck with these symptoms forever and I have the power to create positive change in my life.” You may be struggling with symptoms of anxiety, depression, bipolar disorder, or any other mental health diagnosis, but you are not that diagnosis. Nobody knows what your future holds, but you do have the power to shape that future. The first step is to believe that you can create change and shift your words so that your brain knows you believe change is possible.Button -
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The last nutrient we are going to highlight for sleep are omega-3s. Omega-3s are important not only for sleep, but to our overall mental health. They have been cited in countless studies for helping to reduce anxiety, depression, cognitive decline, and sleep disturbances. One study found that omega-3s can help support deeper, more restful sleep by reducing sleep disturbances, while another found a reduction in sleep apnea symptoms in those that supplemented DHA, an omega-3. Whether you are struggling with a good night sleep, mental health symptoms, or simply want to help protect your brain, getting in omega-3’s are likely going to help. Foods high in omega-3s are: Salmon Mackerel Sardines Cod liver oil Salmon roe Oysters Algae oil Chia seeds Pumpkin seeds We encourage our clients to include fatty fish once or twice a week if possible. Plant sources do not have all three omega-3s, but our bodies are able to convert ALA into DHA and EPA. Some studies have found that curcumin can help modulate that process. If you are vegan, you may want to consider a supplement either from a fish-oil if that aligns with you or a high quality algae oil supplement. The last consideration we encourage you to take into account is the source of your seafood if you choose to eat it. Try to avoid farm-raised seafood and aim to get wild caught as it is better for us and the environment. As with all nutrient levels, you can and should talk with your medical provider about your levels and if you would benefit from either increasing foods in omega-3s or supplementing it.Button -
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Vitamin D is often thought of as a day-time vitamin since it is linked to sunlight, but it also plays a role in getting good sleep and supporting your mental health. Vitamin D is a key player when it comes to keeping our natural clocks in working order. Our circadian rhythm is the internal clock that tells our bodies when to release different hormones that will impact our energy. Ideally creating more energy in the morning and slowly winding it back until we are ready for bed. Research shows that Vitamin D helps to keep that system working the way it is supposed to by modulating the expression of genes involved in circadian rhythms. Vitamin D has also been found to reduce daytime sleepiness, which may help you skip the nap that is causing you to stay up later than you like in the evening. Your body can create vitamin d (from cholesterol) when we get out in the sunshine, but most of us don’t live close enough to the equator to get the amount we need. Foods rich in vitamin d are salmon, sardines, cod liver oil, oysters, shrimp, egg yolks, and mushrooms. If you opt for a supplement get a high quality one that isn’t paired with inflammatory oils like soybean oil. Vitamin D is a fat-soluble vitamin, so it should always be paired with a fat. If you are curious about your Vitamin D levels this is a common lab draw and you can ask your doctor to check your levels at your next yearly check-up. . . . . . . #sunshine #vitamind #mondaymotivation #bettersleep #mentalwellness #naturalremedies #foodismedicine #foodasmedicine #sleepbetter #foodmoodconnection #sunshinevitamin #mentalhealthsupport #foodmoodtherapists #holisticmentalhealthButton -
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Sleep and magnesium are like peanut butter and jelly - they need each other. Ok, peanut butter would probably be fine without jelly, but magnesium plays a key role in getting a great night's sleep. Magnesium is one of the essential minerals that our bodies need. Not only does it play a role in catching those zzz’s, it is also a co-factor in roughly 300 other enzyme systems that help keep your body running efficiently. Without going into a ton of details here is how magnesium helps support your sleep: It helps the body feel calmed and relaxed by activating the parasympathetic nervous system, while also guiding the sleep-wake cycle by regulating melatonin. Not to mention, when the body is not functioning efficiently, it can impact sleep. People who struggle with digestive disorders, diabetes, alcohol dependence, or are an older adult tend to struggle with absorbing magnesium as well, making them more vulnerable to a deficiency. Here are some of our favorite foods that are loaded with magnesium: Pumpkin seeds Spinach Chia seeds Almonds Black beans Avocados AND peanut butter This list is only a few of the foods that can help you get in that magnesium. If you are concerned about your levels, talk with your doctor about testing. You can also get magnesium supplements, which is something we use over here at food mood therapists. If you do decide to add in a supplement chat with your medical provider if you are on any medications and we always encourage slow introduction because a heavy dose of magnesium can cause digestive upset. Our sleep plays such a huge role in mental health, so stay tuned for more sleep supporting tips and tools.Button -
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Let’s talk about Vitamin C - an overlooked vitamin when it comes to catching a good nights sleep. Research shows that a Vitamin C deficiency increases the likelihood of sleep disturbances and reduces overall amount of time asleep. Another study found that for those who have sleep apnea supplementing with Vitamins C & E significantly supported better sleep when used alongside a CPAP machine. Participants also reported feeling less sleepy during the day and better sleep overall. Need some ideas where to get Vitamin C besides oranges? Bell peppers, strawberries, blackcurrants, broccoli, brussels sprouts, kiwi, green leafy veggies, and papaya are also all great sources. It is best to have a variety of veggies and fruits so pick a few from the list to incorporate into your daily meals. Make getting in enough Vitamin C a priority to help support your immune system and a good nights sleep. . . . . . . . #foodmoodconnection #vitaminc #vitamincdeficiency #healthyliving #bettersleep #sleepsupport #sleephelp #sleepbetter #foodmoodtherapists #braingutconnection #foodmood #sleepapneaButton -
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Sleep hygiene isn’t referring to making sure your sheets are clean (though that is a good idea too). Sleep hygiene are the habits, routines, and tools that can help you catch a good night sleep. 30% of Americans aren’t getting enough sleep, but it doesn’t have to be that way. There are tools that can help support your sleep (though it is important to also talk with your doctor if you are not able to naturally get good sleep to evaluate for any other causes). These are the sleep hygiene tips we share with our clients who struggle with sleep: 💤Have a consistent sleep schedule, even on the weekends 💤The bed is for two “S’s” and nothing else. Those “S’s” are sleep and sex, not scrolling (or eating, reading, homework, TV, etc) 💤Keep your phone in another room 💤And remove the TV if there is one in your room 💤Eat foods that support your body's natural circadian rhythm (more to come on that!) 💤Talk to your doc about nutrient deficiencies and gut health 💤Turn down the temperature (optimal is 62-68 degrees) 💤Don’t eat a big meal right before bed 💤Set a caffeine curfew Have a routine that happens most nights 💤Reduce blue light 💤Get out of bed if you haven’t fallen asleep in 20-30 minutes This isn’t a complete list, but I know it can be overwhelming for some people and if you aren’t doing any of these things we wouldn’t recommend that you try to do them all tonight. Instead pick one or two to implement and keep adding to your sleep hygiene routine as they become habits. An easy one to add in is to make sure all of your devices are set to turn to ‘night mode’ by 7PM and buy a pair of blue light blocking glasses if you are going to be watching TV late. What do you do to support your sleep? P.S. Stay tuned for nutrition tips for sleep!Button -
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The saying “woke up on the wrong side of the bed,” is rooted in some truth. Almost every therapist is going to ask you about your sleep during your first session because sleep is plays a significant role in mental health. Poor sleep has been linked to depression, anxiety, and other mental health disorders. But what is going on during sleep that is so important? While we are sleeping our brain is processing information from the day and more importantly it is processing emotional information. During sleep your brain is working to comb through the thoughts and memories you have and consolidate them. Research suggests that poor sleep or lack of sleep impacts the consolidation of positive emotional information. We also know that on a physical level sleep is when our brains are going to work to “clean up.” Our cells create waste and that waste needs to be taken out. While our brains do some of this during the day, we know that the majority of clean up actually happens when we are fast asleep. As you can imagine - if clean up doesn’t happen, it negatively impacts your brain. With sleep being so important we wanted to share some sleep hygiene tips and talk about nutrients that can positively impact your sleep. There are so many tools and nutrition tips around sleep so this will be a series - so follow along over the next week to learn more about improving your sleep. . . . . . #bettersleep #sleep #mentalhealth #brainhealth #brainhealthmatters #sleephygiene #sleepbetter #sleepsupport #insomia #poorsleep #therapist #foodmoodtherapists #sleepseries #thursdaythoughts #thursdaymotivationButton -
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Nutrition plays a significant role in our mental health and while it can be the game changer for some it typically isn’t the only piece missing to the puzzle. This is important to acknowledge because there are stories of people changing their diet and magically no longer experiencing mental health symptoms and we have even had clients add in a supplement and see significant improvement, BUT that often is not the case. For the majority of people supplements and nutrition play a role in their healing, but there is also work to be done in therapy. There are maladaptive coping tools to unlearn, there is trauma to process, there are negative thoughts to desensitization. So if you have made changes to your nutrition or tried a new supplement and aren’t seeing crazy shifts, it’s ok. The changes may actually be helping, but there are still missing pieces to the puzzle. That is what we help our clients navigate. We help them find the missing pieces and put it all together so that they can live their best lives. Want to book a free consultation? Follow the link in our bio! . . . . . . #foodmoodconnection #mentalhealthprovider #mentalhealth #mentalwellness #mentalwellbeing #foodmood #foodasmedicine #foodismedicine #depressionsupport #anxietysupport #yourfeelingsarevalid #itsajourney #healingjourney #holisticmentalhealth #holisticwellness #anxietysupport #anxietyhelp #kansascitymoButton -
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Movement was another self-soothing tool on our list from earlier this week. We have all likely heard that exercise will help support mental health and the good news is that almost all forms of exercise can help manage symptoms of anxiety, so it is a matter of finding a kind of movement that supports you. Here are some great options if you are struggling with deciding where to start: Going for a walk on a trail Pulling up YouTube and searching for yoga for anxiety - we love Yoga With Adriene Signing up for a mobility program and stretching daily Completing couch to 5K and learning to run Connecting with others in a fitness class Walking or swimming laps at the pool Taking a dance class Learning to play tennis with your partner Working in a garden or doing yard work Flowing with a tai chi class Letting it all out in a boxing class When it comes to deciding on what kind of exercise to add in as a coping tool to help with anxiety we encourage you to pick something that compliments your daily life. What we mean by that is - if your workload is crazy high and work is non-stop or you are mom chasing kiddos around all day, perhaps pick something like a walk, stretching, or yoga. If you are sitting at a desk all day or have a low stress job, try out something with a little more bang like a boxing class. No matter what you decide to add in, make it something that brings you positive emotions. If you find yourself in a class with an instructor that brings up shame or the thought of running sounds dreadful - don;t do those things again. Remember, movement is meant to empower you, not leave you feeling ashamed or beaten. . . . . #holisticmentalhealth #mentalwellness #selfsoothing #therapytips #moveyourbody #movement #healthyliving #empowered #bioindividuality #anxietytools #instagood #mentalwellness #yoga #walking #foodmoodtherapistsButton -
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On our list of tools to help self-soothe we mentioned listening to music, but not just any music. Most of our music is 440 Hz and by turning it down just a little we can get some great calming benefits. Listening to 432 Hz music has been found to help reduce anxiety, calm nerves, and promote better sleep. A study published in the Journal of Family and Primary Care found that when people who struggle to fall asleep listened to 432 Hz music they fell asleep faster and had increased alpha waves. Why do we care about increased alpha waves? Alpha waves fall in the middle of the brain wave spectrum. These waves are produced when you are feeling calm and relaxed. According to another article tuning into 432 Hz will: 1. Help in releasing the stress and releasing tension from the body and mind naturally 2. It unites the body and consciousness with Nature. 3. Due to more harmonic and pleasant nature of 432Hz music than 440Hz, it helps in the release of serotonin and endorphins, which in turn keep the blood pressure and heart rate stable. 4. 432Hz Music helps in releasing the negative energy blockages and acts as a good sound healing tool to release toxins. If you have no idea what exactly a Hz is or that there was a such thing no problem. The internet has everything you need. You can simply search for 432 Hz music on your favorite platform for music and there will be plenty of options. Whether you are needing support in falling asleep or if you just need to feel some soothing music to get through a tough day listening to 432 Hz music may do the trick to help calm your body and mind. . . . . . #soothing #music #anxietyrelief #anxietysupport #selfsoothing #holisticmentalhealth #inhale #selfcare #therapistsofinstagram #foodmoodtherapists #mentalillnesssupport #mentalhealthmatters #anxietymanagement #stressmanagement #stressrelief #copingskills #copingstrategies #copingtools #mentalhealthadvice #mentalhealthinfluencerButton -
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Sipping on a cup of tea is a powerful self-soothing technique because it provides the body with natural herbs while grounding through smell and taste. Rose tea is one that we often don’t think about, but has been found to help with stress and anxiety. Rosebuds have been used around the world to help reduce inflammation, ease digestive issues, bolster the immune system and help treat symptoms of anxiety and depression. A 2016 supported that sipping and enjoying the fragrant smell of rose tea may help reduce anxiety, which could help you navigate these crazy times. You can find rose tea by itself or within blends. Either way, taking the time to sip a cup of tea, noticing the fragrance and the warmth in your hands will likely leave you feeling more grounded. Are you a tea drinker? If so, do you have a favorite? . . . . . . #teatime #tea #naturalremedy #naturesmedicine #holisticmentalhealth #antiinflammatory #tea #moodbooster #bettermood #depressionsupport #mentalhealthawareness #anxietyrelief #naturesremedy #roses #mindfulness #mindfullivingButton -
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Saying the world feels chaotic right now feels like an understatement. As we continue to navigate living during a pandemic alongside the overwhelming political climate of the US it is important to have tools to help keep anxiety and stress managed. Self-soothing is something that we often are not taught growing up. There aren’t any lessons during the school day that instruct us on how to manage these overwhelming feelings and most of us are left fumbling around with tools that aren’t all that effective - like too much wine and Netflix. Sure the wine feels good in the moment and Netflix can provide a distraction, but neither actually help the body and mind to feel soothed. Here are a few tools you can use when things feel overwhelming: Conscious breathing Light a candle Place a warm compress on your neck or use a warm water bottle to roll out muscles Sip on a cup of tea Listen to 432 Hz music Dim the lights/use blue light blocking glasses Journal dump Light movement/stretching Do you have a tool that works wonders for you? Share below! We will be going into more detail on some of these techniques throughout the week. If you are needing extra support during these unprecedented times we are currently accepting new clients in KS and MO, simply follow the link in our bio to schedule a free consultation. . . . . . . #selfsoothing #anxietysupport #stressmanagement #stressrelief #selfcare #therapistsofinstagram #holisticmentalhealth #anxiety #mentalhealthsupport #mentalhealth #therapyworks #stress #anxietyrelief #manicmonday #mondaymotivation #inhale #inhaleexhale #breathe #socialworkerButton -
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You can’t talk through some of physiological changes that happen when seasons change. Winter can be hard, especially once the pretty holiday decorations are packed away and Christmas lights no longer brighten the shorter days. Seasonal depression during the winter months is common and is often a physiological response to the reduced sunlight which causes a shift in circadian rhythm, a drop in serotonin, and change in melatonin levels. Leaving many people feeling down, tired, agitated, hopeless, and unmotivated to do simple tasks like shower. While talk therapy can definitely help support positive cognitive during this time, many people benefit from supporting the physical body. Here are some tools to add into your routine to support you during these months: 🌞 Dawn simulating alarm clock ☀️ sunlight lamp 🧘 exercise 🌱 vitamin D supplements or foods with vitamin D like fatty fish and egg yolks ✨ mid-day walks 🌸 aromatherapy People who struggle with seasonal depression often find the most benefit when they add in ways to support their physical body along with talk therapy. Do you implement any of these tools? In our home we use a sun simulating alarm clock, aromatherapy, and vitamin D supplementation. What about you??Button -
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Oatmeal is a timeless breakfast, but switching it to your evening treat may help you get a better night's sleep. Oats contain melatonin, which is a hormone your body naturally produces, but for some people our bodies need a little extra support. They are also a good source of magnesium, a mineral that helps the body relax and the fiber will help keep your blood sugars stable throughout the night (which isn’t something a bowl of ice cream will do). Here is a yummy recipe to make this traditional breakfast into a sweet dessert: ½ cup gluten free oats 2 tbs of monk fruit or stevia ½ tbs of cinnamon 1 cup of your milk of choice (we love macadamia milk) 1-2 tbs of cream cheese (use dairy free if needed) 1 serving of collagen powder or protein powder (optional) ¼ cup of chopped or crushed walnuts to top (optional) In a saucepan or microwave safe bowl, combine the rolled oats, salt, cinnamon, sweetener of choice and milk of choice and simmer on medium until most of the liquid is absorbed. Remove from heat before adding in protein powder. Swirl the cream cheese into the oats and top with cinnamon and walnuts. . . . . . . . #foodmoodconnection #goodnight #melatonin #sleepsupport #bettersleep #sleepbetter #improvedsleep #manicmonday #holistichealth #breakfast #healthyrecipe #recipe #healthyliving #foodmoodtherapists #nighttimetreat #dessert #dessertrecipeButton -
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What are you saying goodbye to this year?!? We want to know ⬇️ 2021 is literally hours away now and it goes without saying that many of us are excited to put this year behind us. Here are some of the things we are saying goodbye to as we roll into 2021. Let’s leave this year behind us along with all of the things that no longer serve us!Button -
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You can’t avoid anxiety. In fact anxiety is completely natural and normal. It is our bodies way of letting us know something is wrong. But the number of people who are experiencing increased anxiety continues to grow. Our always turned on world has led to a big evolutionary mismatch, which is one of the reasons why there is a growing number of folks experiencing growing levels of anxiety. Beyond that another major reason our anxiety seems to keep growing is how we are trying to cope with it. Anxiety is not comfortable and can even be scary when it grows too big, which is why we instinctively try to reduce it or avoid it. We often turn to Netflix, food or alcohol, gaming, and social media to distract us and avoid anxiety, but avoiding it actually makes it worse over time. Carl Jung said, “What you resist, persists.” Meaning the more you resist anxiety, the bigger it tends to grow. Instead of trying to avoid anxiety, recognize that it is a part of our lives and work on learning how to ride the wave instead of being pulled under by it. How do you do that? The next time anxiety shows up, instead of grabbing your phone to scroll right away, sit with it. Notice how if your body tenses, if your breathing changes, if your palms sweat. Just notice the discomfort and try to delay the distraction, even if it is for only 30 seconds. Continue to grow the amount of time you can sit with the discomfort. Soon your brain will start to learn that anxiety isn’t that scary and that you can indeed ride the wave. That you can do uncomfortable things. As that confidence grows anxiety tends to show up less often and not as big. The goal is to eventually get to a place where you can simply notice anxiety passing through without feeling the need to escape. *Anxiety exists on a spectrum and for those who experience more extreme levels of anxiety oftentimes nutrition, medication, and other therapy techniques are needed to build up that tool box and create the space needed to learn how to surf the anxiety waves. If you are struggling with anxiety and need that safe space to learn how to cope we are here to help. Schedule a free consultation today.Button -
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Winter is rolling into Kansas City this weekend. We are fighting those winter blues with big bowls of soup. From the nostalgia of curling up with soup, to the mood nutrients, this recipe is one to try out this weekend. Ingredients: • 1 onion chopped • 1-2 inches fresh ginger peeled and chopped • 2 Ib organic carrots chopped • 32 oz chicken bone broth or vegetable broth • 1 tbs avocado oil • salt and pepper to preference • optional: shredded chicken, pumpkin seeds, goat cheese, hemp seeds, or topping of choice Directions: 1. Heat up oil and add onion. Cook until browned 2. Add in broth, carrots, ginger, and salt/pepper. Bring to a boil. 3. Cover and simmer for 45 min 4. Allow soup to cool, then blend. 5. Add in any protein or toppings if desired. 6. Snap a picture and tag us 😊Button -
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Increased symptoms of depression and anxiety are often more than negative thought patterns or maladaptive coping tools, sometimes they are symptoms of something else going on in the body. We help our clients explore nutrition and movement changes alongside talk therapy to help them understand how their mood is impacted by their physical body and discover if their mood changes are actually a distress signal that something more is going on. These are some common issues that mood changes could be telling you are going on.Button -
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Mediation - what is it, who would benefit from it, and does it really help? The easiest part of that question is who would benefit from it and the answer is everyone! Meditation is an amazing tool that research has found to help reduce stress, manage anxiety, improve emotion regulation, elevate mood, improve focus and concentration, help reduce memory loss, fight addictions, improve sleep, manage pain, and reduce blood pressure. Who doesn’t need a little more concentration or help with stress these days?!? But what exactly is meditation and can anybody do it? While the idea of meditation may conjure up thoughts of a Buddist Monk sitting for hours that isn’t what meditation has to be. Meditation isn’t about turning off your thoughts and feelings, it is about being able to observe them without judgement. It is being able to notice the discomfort in your low back without being angry at it. It is allowing your to-do list to pass through your mind without cringing at it. It is being able to be present in the moment. Those things aren’t easy and will likely not be achieved in your first go at meditating (or possibly even your 10th go at it). Meditation is like a muscle. You have to exercise it for it grow. The more you practice meditating the more comfortable you become with it. And no meditation is perfect. Allow flexibility in your practice and give yourself grace because your focus may wander away from your breath. It isn’t about perfection, it is about consistency. One of the easiest ways to get started is to utilize guided meditations. There are apps like @headspace that offer daily meditations and reminders, but you can also access free guided meditations on YouTube. You can also look for in person mediations! If you are in Kansas City @breathekc is a great resource to find local events! Do you meditate? If not, what has been one barrier you have encountered to adding it in?Button -
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Green tea has numerous physical health benefits, but there is growing research supporting the use of green tea to help improve mental health as well. One study looking at elderly patients with depression found a reduction in symptoms when they drank green regularly. There are also several studies that have found that catechin compounds in green tea have various protective effects on neurons and that drinking green tea may help to reduce risk of dementia. And if you are someone who struggles with anxiety, but are looking for a pick me up green tea may be perfect for you. Green tea contains L-theanine, which increases GABA, a neurotransmitter that has anti-anxiety effects. Not to mention L-theanine works with caffeine similar to how peanut butter and jelly work together - really well! They actually have a synergistic effect, meaning you will feel sharper from the caffeine without the weird jitters. Research continues to grow that supports the benefits of green tea and mental health (among countless physical health benefits), so think about switching out your mid morning coffee for a cup of green tea. . . . . . . . #mentalhealth #brainhealth #focus #increasedenergy #mentalwellbeing #mentalwellness #anxietysupport #depressionhelp #foodmoodconnection #foodmoodtherapists #brainbooster #therapistsofinstagramButton -
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Therapy is for.... Sadness Transitioning to a new job Chronic illness Anxiety Financial stress Relationship barriers Becoming a parent Still being a parent Chronic stress Learning about emotions Creating boundaries with family Working through trauma Understanding communication styles Low energy Wanting to make health changes Chronic pain Dealing with 2020 AND SO MUCH MORE. Therapy is for everyone. People are often surprised when I suggest they talk to a therapist for things they thought were just things they had to deal with. It can be helpful to have someone objective to work through big life changes or get a better understanding of how to communicate with your partner or any of the other things that life can throw at you. There is always room to grow and therapists are here to offer you a safe place to do that, so that you can live your most vibrant life possible. . . . . . . #therapyworks #therapy #therapistsofinstagram #chronicpain #health #healthyliving #boundaries #relationships #trauma #mentalhealthmatters #chronicstress #stress #copingwithchronicillness #chronicillness #anxietyrelief #foodmoodtherapistsButton -
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We can’t talk about treating mental health without talking about brain health.They go hand in hand and while recovering from past trauma, uncovering negative thought patterns,developing coping tools, etc. are all incredibly helpful, we also need to be discussing brain health because we can’t be our best if our brains aren’t their best. In fact, for some people the root of their mental health struggles are actually brain health issues. Here are the things we think about when we are talking about brain health: Inflammation Blood flow Aging Head trauma Environmental toxins Hormones Sleep Malnutrition Sometimes implementing some simple brain health promoting tools along with psychotherapy can help clients make progress even quicker. One thing you can do for yourself or encourage your clients to do for brain health is add in Omega-3’s, whether from food sources or a supplement if you aren’t getting enough in your diet. Depending on age, gender, and other factors like pregnancy the National Health Institute recommends 1000mg to 2000mg a day for adults. Mackerel is an amazing source of Omega 3s! What is something you do to take care of your brain health? . . . . . . #brainhealth #healthybrain #omega3 #sleep #hormonehealth #mentalwellbeing #mentalhealthsupport #mentalhealthprovider #healthtip #protectyourbrain #therapistsofinstagram #foodmoodtherapists #mentalhealthtreatment #holistictherapy #holisticmentalhealth #holistichealth #inflammation #nutritionButton -
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Stop shoulding on yourself. I “should” have reached my career goal by now. I “should” just be grateful. I “should” exercise more. I “should” have been patient. I “should” want to have sex with my partner more. I “should” clean out my car. I “should” meditate. I “should” be more productive. Your “should” list may contain all of these or none of these, but ultimately if you find yourself “shoulding” on yourself all the time - we are here to tell you that YOU ARE GOOD ENOUGH. The reality is that you aren’t going to “should” yourself into the life you want and that there are better ways to create change in your life. Often times when we are “shoulding” on ourselves we are also living our lives out of alignment of what we really want. Here is a great practice to implement from Psychology Today that is similar to one we use with clients: As you go through your day ask yourself, “Am I doing this because I want to or because I should?” If it’s a “should,” then “Why do I believe I should?” “What do I fear will happen if I don’t do it?” “Does it align with what I want in life?” Did recognizing the choice as a “should” change the action or the way you carried it out? Sometimes it doesn’t, but by simply going through this practice you will begin to notice what you are doing because you want to do it and what you are doing because you “should” do it. Doing behaviors that are not in alignment with what we truly want in life can lead to increased anxiety and depression, so take some to evaluate if you are “shoulding” all over yourself.Button -
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This week we are highlighting a tea for #teatuesday that not only supports your mental health, but also your physical health: ginger tea. Ginger is a natural anti-inflammatory, which is good for mental and physical health. It can help reduce chronic inflammation, thus reducing pain, while potentially keeping inflammation in the brain at bay as well. Oxidative stress and chronic inflammation can accelerate the aging process. They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline.This is a win-win because chronic pain can increase symptoms of depression and anxiety. Ginger tea has also been found to improve blood flow and circulation. Poor blood circulation to the brain has been linked to mental diseases like depression and bi-polar disorder, so helping the body to naturally improve blood circulation may help with mental wellbeing (plus cardiovascular health). The smell of ginger tea has also been found to be energizing without any weird jitters like caffeine can cause for some folks. There are countless other uses for ginger tea from indigestion to the prevention of ovarian cancer according to some researchers, so add in a cup of ginger tea to your daily routine. Tip: if you find the taste of ginger to be too strong, try adding in some lemon. *If you are using any herb or supplement (including a daily tea) you should let your healthcare provider know. Herbs can be very powerful and interact with certain medications, which is something you will want to talk to your health care provider about.Button -
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Research has repeatedly supported the connection between our gut health and mental health; showing that increased inflammation and gut issues has been linked to anxiety, depression, and overall feelings of stress. With the holidays often feeling overwhelming on their own and the extra stress of navigating them during a global pandemic, it is important to support your gut. Adding in probiotics can be one helpful tool during the holiday season to help keep your gut and you happy. This #teatuesday we wanted to share about one of our favorite teas - the organic dandelion chai with probiotics from @tradmedicinals Chai tea naturally supports mood and digestion, while dandelion tea helps support the bodies natural detoxification. The probiotics are an added bonus that will help keep the gut happy. We will add a link in our bio so you can buy it online in bulk (the link is an Amazon affiliate link) or you can pick it up at most health food stores like @wholefoodskc and @sprouts . . . . . #tea #probiotics #guthealth #guthealthmatters #holidayseason #mindgutconnection #mentalhealth #depressionsupport #anxietyrelief #anxietysupport #stressmanagement #mentalwellness #mentalhealthsupport #holidaystress #supportyourgut #irritablebowelsyndrome #ibs #holisticmentalhealth #foodmoodconnection #foodmoodtherapists #mentalwellbeing #therapistsofinstagram #therapists #happyholidays #teatimeButton -
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🎶 it’s the most wonderful time of the year 🎶 It can also be one of the most stressful times of the year, especially this year as we navigate the holidays during a global pandemic. Here are five self care tips to help protect your mental well-being as we dive into the holiday season: ✨ say no to things that make you feel bad. It’s ok to say no to foods, people, shopping, and/or anything else that makes you feel bad 😕allow yourself to feel your feelings rather than trying to numb them with food and alcohol. You can’t avoid them and while those things may temporarily numb the feelings they will still be there and likely worse that before 🧘 move you body in ways that feel empowering. Not in a way that feels like a punishment. Eating extra this time of year is normal, so instead of picking the workout that burns the most calories, pick the one that feels the most empowering at the moment 💤 protect your sleep. Poor sleep leads to increased stress, irritability, weight gain, and decreased mood. Try to keep your normal sleep schedule and avoid alcohol a few hours before bed 🙏 practice gratitude. This year intentional gratitude is so important with the added stress of a pandemic. Having a gratitude practice is an amazing coping tool that can help keep your focus on all that is going well What are you doing for self care as we roll into the holiday season?Button -
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Release for guilt around saying no. Throughout the healing process we are often challenged to make changes that will impact the people around us, which can not only feel uncomfortable but leave us with guilt or shame. As you begin a healing journey it can be helpful to let your friends and family know that you are going to be working on some stuff and that may mean things will shift or change. This can help prepare them for those changes, but ultimately how they handle those changes is up to them. Saying no to people, experiences, and things that do not serve is one of those things that can be hard. Your friends and family likely will struggle to understand when they hear new “no’s” from you and may even be afraid that the life you are building will not include them (and it may not), but ultimately it is their responsibility to do the things to take care of themselves. So if as we get closer to the holiday season you find yourself questioning traditions or you have noticed that you use food or alcohol to numb and are choosing to change that which means saying no to happy hour or you simply want to create more time for sleep during the week - this is your reminder that you can say “no.” That you can let go of the guilt you may be carrying with those “no’s” because the friends and family that will be on the other side of this healing journey will eventually understand, if they don’t already.Button -
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It is likely that humans have used herbs to help heal for as long as we have existed. When it comes to mental health we often forget that they can be a powerful tool in helping to reduce symptoms. Outside of cooking one of the easiest ways to incorporate herbs into your day to day is to sip on them with a cozy cup of tea. Peppermint is a common herb that research suggests can help reduce feelings of frustration, anxiety, and fatigue. The oil has also been used to help fight headaches. ☕️ As we continue to learn how to live in a world with a global pandemic anxiety has continued to manifest, so if you are struggling to with anxiety a cup of peppermint tea may be exactly what you need. While it isn't likely to make all of your anxiety go away, it may help take the edge off so that you can use other tools to help reduce it. . . . . . . . . #naturalremedies #naturalremedy #peppermint #herbs #herbalism #teatime #teatuesday #tuesdaytip #mentalhealth #anxiety #anxietyrelief #mentalwellbeing #mentalhealthsupport #foodmoodtherapists #therapytip #therapytiptuesdayButton -
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It is easy to feel out of tune with self-care rituals that invigorate us like gathering and preparing food. The simple act of preparing and sharing food can put the body in a parasympathetic state while increasing endorphins from feeling connected to others. The ritual of cooking fresh food for ourselves and others has been lost in modern society and a practice that we encourage clients to add back into their lives as much as possible. You gain the benefit of re-aligning your nervous system by engaging both the right and left hemisphere of the brain, while building connection with friends and family. Our bodies also digest food more easily when we are in a relaxed parasympathetic state. The reality is that some days preparing fresh food is not an option. Whether it is after school activities, long days at the office, or simply feeling completely drained from a busy week - sometimes the energy or time to cook isn’t there. That is ok. Start where you can. Add in a Sunday afternoon gathering with friends or family. Make Wednesday evenings your time to cook a fresh meal to reset yourself mid-week. Perhaps focus on cooking eggs in the morning for yourself. If you can prepare fresh food for yourself and/or others daily that is awesome, but if it is causing increased stress, perhaps find another option. Do whatever works best for you because ultimately supporting your mental health is going to be unique to your life. Do you cook regularly already? If so, what is your favorite thing to cook?Button
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The contents of this website are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.