Interactions Therapy Center, Galena, IL

04/18/2024

"Early feedback is usually better than late criticism."

04/18/2024

There are two ways to grow: by adding or by shedding.

Do you need to add something or do you need to shed something?

12/19/2022

Social Support is Critical to Losing and Maintaining Weight Loss

We’re gearing up for New Year’s resolutions to slim down and move more. Did you know that 45 million Americans go on a diet each year? The average adult will try 126 different diets during their life. Women give up diets after an average of five weeks, two days, and 43 minutes. It’s not personal. It is human nature to relapse. More than half of weight loss is regained within two years, and by five years more than 80% of weight loss is regained. Obesity is complex. It has a strong genetic component with many hormonal, metabolic, psychological, cultural, and behavioral factors.

It's one thing to lose weight, and it’s another to keep it off. One of the secrets to maintaining weight loss is social support.

If you are interested in changing a habit or entrenched behavior, I highly recommend you read “Atomic Habits”, by James Clear. It is an excellent book that is loaded with strategies to change routine behaviors. I agree with him when he says, “One of the most powerful drivers of habits and behavior change is the social environment. Our social group guides our behavior. We naturally soak up the habits of those around us. No matter what habits you desire to build, the key step is to join a group where your desired behavior is the normal behavior. New habits seem achievable when you see others doing them every day. Nothing sustains motivation better than belonging to the tribe. This is why remaining part of a group after achieving a goal is crucial to maintaining your habits. It’s friendship and community that embed a new identity and help behaviors last over the long run.”

Actress Kirstie Alley struggled with fluctuations in her weight. She understood what it takes to lose weight and maintain it. "It's like being an athlete. No athlete is going to do well without having a coach. We have to equate that to life. Without a coach helping us along the way, I don't think someone can make it for the long haul," she said.

In the spirit of losing weight and maintaining the gains, I am offering a support group, called GOAL-KEEPERS. It is an educational and behavioral support group.
• You will recognize and change unproductive thinking patterns using Cognitive Behavioral Therapy
• You will learn addiction concepts for long-term recovery
• You will learn emotion regulation skills and stress management
• You will learn how to deal with failure
• You will apply the latest information on building healthy habits
• You will be held accountable for your goals in a supportive setting
• And more,...

Please join me in either virtual or face-to-face meetings in my office, located in Galena.

We can do this together. Either call, email, or register on Eventbrite. https://www.eventbrite.com/e/goal-keepers-support-group-to-achieve-and-maintain-weight-loss-tickets-488335644057

Send a message to learn more

12/18/2022

Please share

GOAL-KEEPERS Support Group to Achieve and Maintain Weight Loss

11/13/2022

Copied to share:

I copied this post because I think these tips could also apply to anxiety:

DEPRESSION TIPS:

Shower. Not a bath, a shower. Use water as hot or cold as you like. You don’t even need to wash. Just get in under the water and let it run over you for a while. Sit on the floor if you gotta.

Moisturize everything. Use whatever lotion you like.

Put on clean, comfortable clothes.

Drink cold water. Use ice. If you want, add some mint or lemon for an extra boost.

Clean something. Doesn’t have to be anything big. Organize one drawer of a desk. Wash five dirty dishes. Do a load of laundry. Scrub the bathroom sink.

Blast music. Listen to something upbeat and dancy and loud, something that’s got lots of energy. Sing to it, dance to it, even if you suck at both.

Make food. Don’t just grab a granola bar to munch. Take the time and make food. Even if it’s ramen. Add something special to it, like a soft boiled egg or some veggies. Prepare food, it tastes way better, and you’ll feel like you accomplished something.

Make something. Write a short story or a poem, draw a picture, color a picture, fold origami, crochet or knit, sculpt something out of clay, anything artistic. Even if you don’t think you’re good at it. Create.

Go outside. Take a walk. Sit in the grass. Look at the clouds. Smell flowers. Put your hands in the dirt and feel the soil against your skin.

Call someone. Call a loved one, a friend, a family member, call a chat service if you have no one else to call. Talk to a stranger on the street. Have a conversation and listen to someone’s voice. If you can’t bring yourself to call, text or email or whatever, just have some social interaction with another person. Even if you don’t say much, listen to them. It helps. (You can always call/text/message me!)

May seem small or silly to some, but this list keeps people alive.

* At your absolute best you won’t be good enough for the wrong people. But at your worst, you’ll still be worth it to the right ones. Remember that. Keep holding on.

* In case nobody has told you today I Love you and you are worth your weight and then some in gold, so be kind to yourself and most of all keep pushing on!!!!

***People don’t fake depression.. they fake being ok.

Find something to be grateful for!

**copied and pasted....feel free to do the same... 💙💜💙💜💙🤍

11/10/2022