RMP Counseling & Creative Healing

09/08/2025

05/13/2025

“I ate way past my fullness cues and now I’m uncomfortable.”

1. Distract yourself - If there is a history of purging, definitely make sure to distract yourself through the digestion window. Go on a walk, call a friend, watch a TV show, start a puzzle, play with your dog.
2. Forgive yourself - No need to keep beating yourself up over something that happened and you won’t be able to take back. We all make mistakes. Just take this as a learning experience and move on. You will not “get fat” just because you overate for one meal!
3. Learn from this - Start to break down way you ate past your fullness cue. Were you super hungry and ravenous? Was it a food you normally don’t allow yourself to eat and you didn’t want it to end? Were you out to eat at a restaurant? Use these answers as information to know your habits and prepare yourself for next time.
4. Plan ahead - Based on the answers from the previous step, notice your habits and make some plans for moving forward. Do you tend to overeat when you are hangry? (That’s me). Keep a snack in your purse or car. Try not to let yourself get to the point of “starvation.” If you get really excited over a “special food” make sure to eat slowly and drink water throughout your meal. Maybe you pack up half of the food to save for later right away. There’s always way to plan if we are being conscientious about our habits and choices.

04/29/2025

New week, new “Now What?”

“I hate how my body looks in a picture someone took of me.”

1. Don’t hyper fixate over the picture - If the picture is making you feel bad about yourself, stop looking at it. Don’t zoom in on the parts of your body that you hate in the photo. Let’s try to be kind of ourselves, okay?
2. Compare yourself to a sunset - Do you ever look at a sunset and try to capture it on your phone/camera? Does that sunset photo look the same as it does in person? 9/10 the photo doesn’t do the sunset justice. Pictures can’t always capture the whole essence of the image. YOU ARE THE SUNSET.
3. Gratitude List - Create a gratitude list of things you are grateful for about your body or things you like about yourself that have nothing to do with your physical appearance.
4. Focus on the memory - Does this photo capture and document a great memory you have with friends, family, or a time in your life you hope to cherish? Years down the line on your death bed, do you think you’ll focus on the memory or how your body looked in a picture? (only right answers here…)
5. Prepare yourself for next time - If there’s events where you know photos will be taken and you’re aware this is a trigger for you, go into that event prepared. Talk about it in a therapy session, journal the night before, and/or meditate the morning of the event.

04/22/2025

NOW WHAT?

A new series for you all where each week I take a scenario either myself, my clients, or YOU ALL have struggled with in the past. The purpose of “Now What?” is to have clear cut feedback on how to approach your next steps after struggling with a difficult scenario that pertains food and/or your body. If there are certain scenarios you want feedback on, comment below or answer the Q&A in my recent story! The more responses I receive, the more of these I’ll make :) For now, here’s the first one:

“I tried on clothes that didn’t fit in the store and now I feel uncomfortable.”

1. Take off the item of clothing - No need to continue to criticize yourself by looking in the mirror and pointing out all the things you don’t like. Let’s try to be kind to ourselves. What would you say to a friend who doesn’t like how they look in an outfit?
2. Find other sizes or options - Try to see if there are other sizes of that article of clothing that fit you better (or scratch that item all together).
3. Reassure yourself - Clothes are meant to fit your body, not the other way around. IT’S OKAY if something doesn’t fit you exactly to your liking. That doesn’t mean you’re broken, damaged, or need to change anything about yourself.
4. DO NOT SPIRAL - Don’t overcompensate by skipping meals, signing up for a new diet, or overlooking any of your hard work/progress.
5. Get out of your head - Focus on breath work or meditation, contact positive supports, journal, write down this experience to discuss during your next therapy session.

03/10/2025

Added some new (along with the classics) resources I provide to my clients! Which one are you the most interested in??

12/01/2024

Happy December 1st! Episode 12, Mindful Eating & Movement During the Holidays, now available to listen or watch on Spotify and YouTube!

As I reflect on this past year, I am beyond grateful for the support this platform has provided and the kind words people have said in response to the podcast.

With that being said, after long consideration I have decided to take a step back from the podcast, putting a Season 2 on hold indefinitely. I am the type of person, like many of you, who push themselves too much, resulting in burnout.

As work becomes busier and I’m becoming more involved with community programs and partnerships, I’ve decided to focus my energy on those aspects in the 2025 year.

I started this podcast for people like me, who could have utilized this resource when they were struggling. It’s what I’ve chosen to focus on clinical practice on, but I also understand that not everyone has the privilege or access to treatment.

Thank you to every single guest who took the time to come on and share their story. Thank you to every person who reached out, who listened, who offered kind words.

Plan to see short clips on my socials that address similar topics to the podcast!

-Rachael

https://open.spotify.com/episode/6lvXksE1rJPCYhQ50EDjfs?si=R1Pc9KTcSZyWUoBHyUqm4A

12/01/2024

Happy December 1st! ❄️ Episode 12, Mindful Eating & Movement During the Holidays, now available to listen or watch on Spotify and YouTube!

As I reflect on this past year, I am beyond grateful for the support this platform has provided and the kind words people have said in response to the podcast.

With that being said, after long consideration I have decided to take a step back from the podcast, putting a Season 2 on hold indefinitely. I am the type of person, like many of you, who push themselves too much, resulting in burnout.

As work becomes busier and I’m becoming more involved with community programs and partnerships, I’ve decided to focus my energy on those aspects in the 2025 year.

I started this podcast for people like me, who could have utilized this resource when they were struggling. It’s what I’ve chosen to focus on clinical practice on, but I also understand that not everyone has the privilege or access to treatment.

Thank you to every single guest who took the time to come on and share their story. Thank you to every person who reached out, who listened, who offered kind words.

But you haven’t completely gotten rid of me…plan to see short clips on my socials that address similar topics to the podcast!

-Rachael

10/30/2024

A few more spots are left open for NEXT WEEK’S workshops on 11/7 & 11/8. Register below:

https://docs.google.com/forms/d/e/1FAIpQLSfS8FdqeUqmYFbI6h0a-kOxscnMOnvjs7Asrf5p2ajW4vj-Xg/viewform