.region div { padding: 0 !important; }
Countering Stress
When we think of major stressors in our life, most of us cite money, job security, relationships, health. Add racism to that list, for no matter what color body we live in, systemic inequality is a major stressor. Last month, the CDC called racism a threat to our public health.
According to the Stress in America poll, published by the American Psychological Association in March, people of color have had higher rates of stress and other unintended physical changes, compared to white respondents, during the pandemic. Hispanic adults were most likely to report undesired changes to sleep (78%), physical activity levels (87%), and weight (71%), with black respondents coming in a close second in all categories.
Moreover, black Americans were most likely to report feelings of concern about the future. More than half said they do not feel comfortable going back to living life like they used to before the pandemic and that they feel uneasy about adjusting to in-person interaction once the pandemic ends.
If you are feeling fearful or anxious about what the future holds, or if you're struggling with unwanted changes in your daily routine, know that help is available to you. Reach out to friends, family, a medical doctor, or a therapist. Talking to someone you trust about your feelings is an important step in self-care.
Healing the Body from Racism
Generational trauma doesn’t just reside in the mind, it resides in the body too.
The national best-seller My Grandmother’s Hands is a must-read for anyone wanting to learn how to heal from generational trauma. In this groundbreaking work, therapist Resmaa Menakem knits together race, trauma, and biology, arguing that our bodies respond to systemic white-skin supremacy in many of the same ways we respond to other major stressors.
And to heal this trauma, we must heal the generational anguish deeply embedded in all our bodies using a body-centered approach to psychotherapy. “We Americans, whatever the hue of our skins,” says Menakem, “have great resilience—but we also continue to carry that trauma in our bodies. If we’re going to make any progress [against racism], we need to start with the body.”
To read more, get a copy of My Grandmother’s Hands.
Want to share this content?
“Not everything that is faced can be changed; but nothing can be changed until it is faced.” —James Baldwin
How to Start a Mindfulness Meditation Practice
Learn to meditate in just 5 minutes.
There are many benefits to starting a meditation practice. For a refresher, see my previous blog post: the top 5 benefits of meditation.
Now the challenge is getting started. Like with any new habit, establishing a mindfulness meditation practice takes some getting used to.
Begin by setting realistic goals for when and how you’ll practice. Hold yourself accountable by setting up a reminder in your calendar. You may start with just 5 minutes of meditation, and then you can work your way up to 20 or more.
How to do mindfulness meditation
Find a quiet and comfortable location that will be free of interruptions.Decide if you wish to meditate while sitting, lying, or slowly walking.Breathe easily in and out. Intentionally focus on this moment. Let go of any judgment. Don’t think about the past or future. Simply ease into being in the present moment.Slowly move your attention to how your legs feel. Straighten your back while remaining relaxed. Focus on how your arms feel.Let your gaze soften. Allow your body to let go of any tension and fully relax. Be aware of your breathing as you allow the air to move in and out with ease and without any effort at all.Now focus on your reasons for practicing mindfulness. What is your goal? Do you want to feel more energized, have positive feelings about yourself, judge less?Notice any thoughts. You may find that your mind wanders or your thoughts jump around. That is to be expected. Just observe what your mind is doing. Forgive yourself and gently return your focus to your breathing, your body, your surroundings, and your intentions.When you’re ready to finish your meditation, begin refocusing your gaze. Wiggle your toes, open and close your hands, and take one deep, intentional cleansing breath in and out. Return your thoughts to the present moment.
No matter what you decide to do to feel better, being more mindful—that is, opening up to being more present, nonjudgmental, flexible, and without expectations—will be highly beneficial for you. Promise me you’ll give it a try this week!
Want to read more about mindfulness and get additional meditation tips? Read the full article on my blog.
Want to share this content?
Change Your Thinking to Stop Binge Eating
When you target the thoughts that lead to binge eating behaviors, you change your relationship to food for the better.
Binge eating disorder is defined as compulsively eating to the point of discomfort. Importantly, it entails eating significantly more food than others would in a similar situation, along with marked distress, a lack of compensatory behaviors, and a loss of control over how much or what is eaten.
Lots of people overeat from time to time without suffering any consequences. But binge eating disorder involves frequent bingeing episodes that interfere with your happiness, your relationships, and your sense of self-worth.
Many people mistakenly believe that binge eating disorder can be treated with a rigid diet. But binge eating disorder is actually a mental illness, and one of the most effective therapies is targeted at changing negative patterns of thinking. It works because thoughts impact behaviors and emotions, such as urges to binge eat, sadness, anxiety, or body dissatisfaction.
You can change your thoughts—and therefore stop binge eating episodes—by following the three C’s:
Catch it: Catch the thoughts that lead to the urge to binge eat.Check it: Check the facts. Ask yourself, Is this thought accurate, balanced, and complete?Change it: Change your thoughts to be realistic and helpful.
To read about the three C’s and how to implement them, read my full Psychology Today article.
Want to share this content?
All Newsletters
