anniebretches_therapy

anniebretches_therapy •Couples and individual counseling
•Reducing stigma and increasing access
•Prairie Village, KS

Officially certified🙌🏻 Words cannot describe my excitement and passion for Intuitive Eating (IE). After many months of t...
05/12/2022

Officially certified🙌🏻 Words cannot describe my excitement and passion for Intuitive Eating (IE). After many months of training, education, and supervision I can say IE has completely shifted the approach I take with my clients, as well as the way in which I approach my relationship with food, movement, and my body.
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Most of us have internalized messaging from culture. We’ve been told what bodies are “good” and “bad”, which food is “healthy” and “unhealthy”. These messages are rooted in rules and rigidity. Most folks would say this has lead to some level of food preoccupation, unsuccessful dieting attempts, anxiety, depression, and so much guilt/shame.
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Intuitive Eating, an evidence-based model. It helps individuals learn how to honor their health by listening and responding to the direct messages of the body in order to meet both physical and psychological needs.
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While IE is complex and nuanced, the three core components include: giving yourself unconditional permission to eat; eating primarily for physical rather than emotional reasons; and relying on internal hunger, fullness, and satiety cues.
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If you are interested in becoming more attuned to your internal wisdom and changing your relationship with food, movement, and your body, click the link in bio to schedule an appointment today!
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Officially certified🙌🏻 Words cannot describe my excitement and passion for Intuitive Eating (IE). After many months of t...
05/12/2022

Officially certified🙌🏻 Words cannot describe my excitement and passion for Intuitive Eating (IE). After many months of training, education, and supervision I can say IE has completely shifted the approach I take with my clients, as well as the way in which I approach my relationship with food, movement, and my body.
•
Most of us have internalized messaging from culture. We’ve been told what bodies are “good” and “bad”, which food is “healthy” and “unhealthy”. These messages are rooted in rules and rigidity. Most folks would say this has lead to some level of food preoccupation, unsuccessful dieting attempts, anxiety, depression, and so much guilt/shame.
•

Intuitive Eating, an evidence-based model. It helps individuals learn how to honor their health by listening and re- sponding to the direct messages of the body in order to meet both physical and psychological needs.
•
While IE is complex and nuanced, the three core components include: giving yourself unconditional permission to eat; eating primarily for physical rather than emotional reasons; and relying on internal hunger, fullness, and satiety cues.
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If you are interested in becoming more attuned to your internal wisdom and changing your relationship with food, movement, and your body, click the link in bio to schedule an appointment today!
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Have you noticed how frequently you tell yourself what your body needs?•Have you paid attention to all of the ways you m...
11/17/2021

Have you noticed how frequently you tell yourself what your body needs?
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Have you paid attention to all of the ways you manipulate, convince, shame, and judge your body?
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What if you decided to listen to your body?
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What fears come up for you as you think about honoring your hunger cues, fullness cues, desire for movement or rest?
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If you allowed your body to have what it wanted, I wonder how your feelings would change towards yourself?
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Take some time to reflect on the kind of relationship you have with your body vs. the kind of relationship you want with your body.
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Being honest and sharing a challenge or a problem is difficult. When we don’t get the response that we want or that we a...
11/14/2021

Being honest and sharing a challenge or a problem is difficult. When we don’t get the response that we want or that we are hoping for, it makes the process even more challenging.
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Sitting with someone’s emotions can feel uncomfortable at times. When we feel uncomfortable it can cause it to respond in ways that are hurtful to someone else.
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So many people just want to take others pain away. This causes us to go into “fix-it” mode.
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If you feel tempted to do this, take a pause. Instead, allow the other person to feel whatever it is that they need to feel. Your job is to simply listen and validate how difficult that must be.
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For some, it can be helpful to ask the question “do you need to be validated or do you need help problem-solving.”
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Allowing the other person to make the choice will be helpful in guiding everyone’s expectations and hopes for what kind of conversation will be most beneficial.
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Shout out to my people-pleasers✨•If you find that you jive with just about anyone and everyone, it may be because you ar...
11/09/2021

Shout out to my people-pleasers✨
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If you find that you jive with just about anyone and everyone, it may be because you are adjusting adapting your personality and authentic self to fit in with those around you.
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This is such a natural tendency. Most of us feel a natural inclination towards wanting to be accepted, liked and loved by others.
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A gentle reminder- it’s not possible to be everybody’s cup of tea.
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It may just feel better to find yourself and pursue relationships with those who mesh well with you and accept you exactly as you are. Because at the end of the day, if we don’t know or even like who we are, those inauthentic relationships won’t feel fulfilling.
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Being you is enough.
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An open letter✨•Some days will be good, others, not so much. Because healing is nonlinear and so are your symptoms. Acce...
11/06/2021

An open letter✨
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Some days will be good, others, not so much. Because healing is nonlinear and so are your symptoms. Acceptance does’n mean not feeling upset at times or that your life suddenly becomes easier, rather, acceptance is about letting go of the “shoulds” around your body and embracing where your body is at in this very moment. Acceptance means taking care of your body in whatever way that might look like today. You deserve that care, even when it doesn’t feel like it.
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Connection with others can be difficult at times. •Sometimes the easiest way to feel connected or a part of a group is t...
11/02/2021

Connection with others can be difficult at times.
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Sometimes the easiest way to feel connected or a part of a group is to bond about your mutual dislike of someone else.
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At first, this can feel relieving. It might feel nice that someone else shares your sentiment and that you aren’t alone in your interpersonal struggle.
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As time goes on, you may realize your only connection point is revolved around gossiping and complaining. Your feeling might start to shift to confusion, frustration, annoyance, or just feeling kind of icky about it.
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Maybe this is simply just a habit, maybe there is fear in getting more vulnerable or changing the topic, it could be that you are nervous to set a boundary, or perhaps you just don’t know what else to talk about.
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Start by evaluating why this pattern may be occurring. Ask yourself what benefits may come from trying something different, and get curious about how you would be willing to initiate a shift in conversation.
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|Conservative bias|•Many of us hold information in a very black-and-white kind of way. We believe what we want to believ...
10/29/2021

|Conservative bias|
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Many of us hold information in a very black-and-white kind of way. We believe what we want to believe. Even we are presented with other information.
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We hold preconceived notions to confirm our own narrative. This allows us to feel confident and competent. However this issue with this approach is it inhibits us from holding space for other opinions, ideas, and thoughts.
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How can you begin to increase your curiosity and understanding of others experiences to grow both personally and relationally?
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When we experience abandonment in our life, it can have a lasting effect. •These feelings can cause us to shut down, pus...
10/27/2021

When we experience abandonment in our life, it can have a lasting effect.
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These feelings can cause us to shut down, push away, and build walls. This is protective, normal and understandable.
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In the process of attempting to protect ourself from experiencing the same kind of abandonment wound again, we can unknowingly create an opposite effect.
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When we engage in communication or behaviors that shut others out, those people often end up leaving because they feel unwanted, rejected, isolated or disconnected.
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Our response to keep ourself safe, actually can ends up hurting us and reinforcing the abandonment narrative.
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If you struggle with this pattern, I encourage you to begin breaking the cycle by looking for small moments of what makes someone a trustworthy person.
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The more evidence we collect that someone is trustworthy, the more we can very slowly begin to provide small amounts of information about ourselves, assess response, and determine if that person is a safe person to share information with.
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Raise your hand if you’ve ever done this?✋🏼•So many of us are fearful that we may cause pain, discomfort, anger, or sadn...
10/25/2021

Raise your hand if you’ve ever done this?✋🏼
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So many of us are fearful that we may cause pain, discomfort, anger, or sadness for someone else.
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When we preemptively make a decision to withhold information we don’t give the other person an opportunity to respond.
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If you feel scared to open up, remember the following:
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-Control comes from empowering ourselves, not from disempowering others.
-The other person may surprise you with their response.
-Honesty builds connection.
-You may be trying to protect someone who doesn’t need or want to be protected.
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Here’s a little secret…no one knows what they are doing ALL the time. •There’s no shame in not knowing, needing help, ut...
10/22/2021

Here’s a little secret…no one knows what they are doing ALL the time.
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There’s no shame in not knowing, needing help, utilizing resources, or simply going into it blindly.
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Sometimes it feels vulnerable to not know. You aren’t alone in trying to figure this thing called life out. How can you take some pressure off of yourself to always have it figured out?
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Daily reflection questions✨••••
10/20/2021

Daily reflection questions✨
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It’s that time of year.•If you are noticing a shift in your mood, it may be because you struggle with seasonal affective...
10/18/2021

It’s that time of year.
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If you are noticing a shift in your mood, it may be because you struggle with seasonal affective disorder (SAD).
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SAD can be indicated by a change in mood around seasonal change. For most people, it both starts and ends around the same time every year. This can be really challenging to deal with.
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SAD can be caused from a change in the amount of sunlight you are getting. Lack of sunlight can cause a drop in serotonin levels and disrupts your bodies biological clock.
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If you are struggling with SAD I encourage you to engage in a little extra self-care and coping! Do even the smallest things for yourself when you are feeling down can make the biggest difference.
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This is a common cycle amongst folks.•Pursuer distancer dynamic is all about our attachment styles. Push (anxious attach...
10/16/2021

This is a common cycle amongst folks.
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Pursuer distancer dynamic is all about our attachment styles. Push (anxious attachment) and pull (avoidant attachment).
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So, if you find yourself in this pattern with your partner, what do you do?
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First of all, we must take away the blame game. This problem is about the dance you two find yourselves in. When we take away the blame it will decrease the likelihood for criticism, contempt, and defensiveness. We just change our focus by changing the dance, not our partner.
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Second, both partners need to work on engaging in self-soothing strategies. Pursuers need to work on reminding yourself of security and safety in the relationship. Decreasing your sense of rejection or abandonment through self-talk, fact checking the reality, and increasing your own sense personal identity and agency. Withdrawers need to work on over-communicating what you are feeling and what your needs are in the moment. Ensuring you are communicating with compassion is key. Also, working on engaging with partner even when you feel an urge to distance yourself.
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Thirdly, compromise. Compromise around providing temporary time and space for the withdrawing partner and communicate a time you will reconvene and spend quality time together and have a dialogue.
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This dance is challenging to cope with. Each partner is experiencing anxiety of some kind. Pursuers-remind yourself you are competent and okay on your own. Withdrawers-remind yourself that you can be in a relationship without completely losing yourself and your independence.
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Often times, this is the hardest lesson to both learn and remember as a client.•Your healing isn’t linear. It’s not stra...
10/13/2021

Often times, this is the hardest lesson to both learn and remember as a client.
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Your healing isn’t linear. It’s not straight lined. It’s not even always consistent.
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And that’s okay.
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There will be moments, days, weeks, months, and seasons of steady maintenance and growth.
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There will be other times where you feel like you are declining or regressing.
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But maybe moments of perceived regression aren’t regression at all. Let’s try and get out of that black-and-white thinking. Ask yourself the following questions.
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1) Were you able to identify or recognize the issue? 2) Did you get out of the problem quicker then you would have in the past? 3) How did you respond once you realized a problem existed? 4) How can you let in self-compassion, grace, understanding, and softness in this moment?
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Your “mess up”, is simply an opportunity for you to notice, allow the feelings, shift, and reflect.
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Not only is it expected that you will slip up every so often on your goals, it’s actually inevitable.
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This process is not about perfection. It’s about allowing yourself to move through the highs and lows of the journey in a more gentle and graceful way and re-centering yourself to reclaim your values in the midst of process.
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Sending all of the warmest wishes of self-empowerment out✨•In case you forgot, part of the human experience is changing....
10/09/2021

Sending all of the warmest wishes of self-empowerment out✨
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In case you forgot, part of the human experience is changing.
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Changing:
Thoughts
Values
Relationships
Jobs
Beliefs
Political affiliation
Living environments
Academic pursuits
Opinions
Ideas
Feelings
Dreams
Hopes
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You are both allowed to and capable of making the changes you desire for your life. The choice is yours!
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If only it were that easy, am I right?•I know. Feeling it all is hard. But can you imagine a life completely void of any...
10/07/2021

If only it were that easy, am I right?
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I know. Feeling it all is hard. But can you imagine a life completely void of any and all emotions?
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The lows allow us to feel all the beautiful goodness of joy, gratitude, serenity, hope, love, awe, and inspiration.
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Prairie Village, KS

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+19133037794

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